Idears for a 1 hour gymnastics session

[Sam Cannons]

I have an hour on wednesdays in a well equipt gymnastics facility. There is some instruction but its basically a free train class. So far the teacher has showed me a few things to work on for the rings - inverted hang to front lever back to inverted then to a back lever, these are assisted for now. What i want to do is spend about 40 min working on strength/skill stuff and about 20 min on parkour type training/tricking/acrobatics type stuff.

As an example last night we did ring work for about 15 min working on MU's (low rep doubles), the inverted hang to levers progression, and then some swings on the paralettes (spelling ?), played with kipping trying to over emphasise the kip and get over the bar like gregs big phat pullups vid. Then we messed around with some parkour doing some object clearing, cat leaps and kongs just the basics and some high box jumping, then finished with practice on back flips and handstands.

Thanks

[Steven Low]

Here's some more stuff from Roger:

http://www.drillsandskills.com/article/17

Basically it seems like you're at a level where you should also be learning some swining skills and maybe even starting to put together a routine. I would definitely start working towards some above the rings stuff like shoulder stand and eventually handstand.

If you need anymore ideas feel free to ask.

[Sam Cannons]

Thanks Steven,

Heading back down there tonight. Gonna work rings for 30min and parkour/tumbling for 30min.

[Sam Cannons]

So last night i spent about 30 min on rings and parallel bars, went over muscle ups 3x5reps and some skin the cats, lever progressions, then tried to get a swing going on the bars (needs practice). Then spent the last half hour on tumbling so went over front flips and back flips, straddle to hand stands and some box jumping.

I am having trouble getting and keeping the hollow position when i am doing swings. Any advice or training i can do to strengthen the hollow position ?

Thanks

[Garrett Smith]

Hollow rocks?

[Steven Low]

Originally Posted by Garrett Smith

Hollow rocks?

These work.

Along with any abs strengthening stuff like v-ups, hanging leg raises, etc. The most important thing is to stay tight when you're doing things. Practice everything with a straight body/hollow body except where an arch is a must like back handsprings and stuff.

[Sam Cannons]

I am having trouble getting the hollow rock. I cant seem to actually rock in the position.

[Blair Lowe]

I would start learning the hollow rock from a tucked position so you learn how to curl under that lower back. Extend from there.

Basically you can do what the 3 year olds learn as a rock and roll. Get into a tuck, hold your knees and rock back and forth. I heard it's something they do in pilates too, hahah. From there open up the tuck angle until you are in that hollow. I would start with the hands on knees, hips, then chest, then up to ceiling, then stretched out the opposite direction of your toes.

As for the basic swing on high bar, focus on hopping the hands and looking down at your toes, sticking your butt behind you in a pike position in the back swing. Your body should be in arch ( for beginners in the hips, beyond that it should be arching through the thorasic area and ribs/shoulders ) underneath the bar and then moving the body back into a pike in the front swing.

Ideally, in both the front and back you should be hollow, but it's fine for beginners to pike.

Here's kind of a beginner example of a swing. She doesn't arch through the bottom as much as I'd prefer but very few L5 girls do.

http://youtube.com/watch?v=R8ysmGxCz-Q

Wait a tic, are you talking about swingin on high bar or swinging on parallel bars?

Pbar swing

http://drillsandskills.com/video/dis...ath=pbz001.mpg

If it's pbar swings, most beginner pbar swings pike in the front and arch in the back. Eventually you'll learn how to keep the body stretched in the front ( and even lean back a tad to allow you to swing higher ). Planche slightly forward in the back swing, kicking through the bottom ( eventually you'll learn how to swing hollow which is necessary to not fall out of the handstand ).