How To Teach A Freehip Circle To Handstand

Gym Coach, Vol.2 (2008) 22-24

Methodological

Article

How to teach a freehip circle to handstand Lukas Stitt Memorial University of Newfoundland, St John’s, Canada ABSTRACT The freehip to handstand is a fundamental skill on uneven bars and high bar, just like the glide, basic long hang swing, and the backhip circle. The are many drills and methodologies to coaching this skill. One common characteristic by all methods however is the great emphasis needed on conditioning and developing of the correct body positions. This is a labor intensive task by the coach and very physical demanding on the gymnast. This article presents just one method to developing the free hip to handstand on uneven and high bar. Key Words: clearhip to handstand, in bar work, circling skills. uneven bars, high bar

INTRODUCTION The freehip to handstand also known as clearhip to handstand is an extremely versatile skill. It can serve as a setup skill for the entry into giants, piroettes, release skills, dismounts, other in bar circling skills. There are many possible drills that can be used to develop this skill, with as many different methodologies. However one common trait between any method is the necessity for specific physical preparation. The following article details one particular methodology to the physical preparation and teaching of the freehip circle.

METHODOLOGY Progressions towards a freehip circle to handstand Figure 1 – (top) Backward roll to front support onto elevated boxes. (bottom) Backdrop bounce to handstand on trampoline

A freehip circle is basically a backward role to handstand performed on the bars. Thus it may be of assistance to introduce a freehip as such. The first drill is a straight arm backward roll where the gymnast moves through a temporary handstand and finishes in a hollow front support position on a set of boxes. The second drill is a back drop on trampoline followed by a bounce ©2008 The Gym Press. All rights reserved

into handstand. Note that for both exercises, the athlete’s body shape remains slightly hollowed. An important step towards learning a freehip to handstand is the athlete’s grasp, that any freehip action is not the same as a hip circle. The next exercise will help distinguish between those to concepts. Teaching a cast to an “upper thigh circle” is one of many ways to achieve this. One of my favourite drills however is the under-shoot. Starting either standing on the box Figure 2 – (top) cast to upper thigh circle or in a front and cast to under-shoot.(bottom) spotted support, the clearhip to horizontal from cast, and than gymnast casts or progressed to handstand jumps and pulls her/his upper thighs towards the bar while leaning back with the shoulders. The gymnast then shoots away in an upward direction and either lets go of the bar and lands on their feet or swings back. This can also be done with a back upraise to under-shoot, and trying to shoot as close to handstand as possible. At this point, we can now introduce a freehip circle to a horizontal front support position, Gym Coach Vol.2, May, 2008

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Lukas S, Gym Coach, Vol.2 (2008) 22-24

Methodological Article

which is only one step away from a freehip circle to handstand. Common Errors It is important to understand some of the common performance errors made throughout all stages of learning for this skill (Figure 3). Bending of the arms is most likely due to a lack in shoulder flexion strengh. A lack of this strengh can also result in the arching of the lower back in order to move the CoG over the base. The arching of the lower back of course can also be due to a lack of core strength. Another frequent error made by younger athletes letting the hips drop during the entry phase. This can be either due to an inability to understand the key positions and/or a deficiency in shoulder extension and core strength. Figure 3 - Illustrations of common error. The red diagram show the incorrect body shapes and positions and the the black show the correct body positions

DISCUSSION Description of the skill (Figure 4) A: The gymnast either starts in handstand or a high cast position. B: Once the CoG moves outside its base and into the direction of rotation, the upper body shifts over the bar in order to control the entry by counterbalancing the backward rotation of the body Figure 4 - Diagram illustrating the ideal performance of a freehip circle to handstand.

Play Video about the shoulders. C-D: Through a rapid shoulder extension, rotation around the shoulders is increased. At this time the shoulders should also start to shift behind the hands. When reaching position D, the gymnast should lean the shoulders backwards. By stopping the backward rotation of the legs and trunk about the shoulders, the momentum is transferred to a backward rotation of the entire body around the bar. ©2008 The Gym Press. All rights reserved

I: At this time, the upper thighs should be kept about 10 cm away from the bar and the existing hollow body shape must be maintained with constant muscular tension of the shoulder girdle and the abdominal musculature. F-G: Due to the accumulated backward rotation, the gymnast must now - forcefully flex her/his shoulders and stop the body’s backward rotation about the bar by transferring it to a forward rotation of the legs and trunk about the shoulders. H-I: When approaching the handstand position, in addition to the required shoulder flexion, the trunk and hips should also be completely extended. Conceptual and Physical Preparation The coach must ensure that the necessary prerequisites are in place before s/he proceeds with teaching this skill. One of the most crucial factors in teaching or learning this skill is the level of physical preparation, especially trunk flexion and shoulder flexion and extension, as well as the gymnast’s conceptual and physical grasp of the key positions. As shown in the description, the optimal Figure 5 - Key body positions position throughout the neccesary in performing the freehip. Notice the minimal flexion rotational phase includes a of the trunk and hips in each minimal flexion of the trunk position and hips (Figure 5) Once the gymnast understands the body shapes needed to perform a freehip circle, the appropriate level of physical preparation should be maximized in order to increase the performance success during the learning phase. Below are some suggestions for conditioning exercises to prepare the athlete physically, as well as functionally.

Shoulder extension and trunk flexion The gymnast hangs on a bar and lifts her/his entire body with minimal trunk flexion (hollow) so the upper thighs touch the bar – 3sets/6-10reps

Shape awareness and stabilization The gymnast tries to hold the position shown between the PBars without touching the bars – 3sets/10 sec. hold

Shoulder flexion On an exercise ball, the athlete moves from a front support position to a planche position and pushes back to a front support position – 3-5sets/6-10reps

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Lukas S, Gym Coach, Vol.2 (2008) 22-24

Methodological Article

straight line – 3sets/8-12reps The gymnast pulls a bungee/exercise band from in front of their midsection above their head. In is important to maintain a hollow shape for this exercise – 3-5sets/6-12reps depending on the stiffness of the exercise band On the floor or floor bar, the coach assists the athlete from a handstand to a semi-planche position, and then back to the handstand. Once again, the body should stay hollow throughout this exercise – 3sets/3-8reps

With their feet resting on the beam or bar, the gymnast lowers their shoulders forwards (planche) and then pushes them back so the arms and back are in a

CONCLUSIONS The freehip to handstand is a very physical demanding skill. It requires a great deal of specific physical preparation, particularly in shoulder flexion, and core strength to maintain the required body positions. The skill is initially taught to horizontal and than eventually progresses up to handstand. Every care is taken to assure the accuracy of the information published within this article. The views and opinions expressed within this article, are those of the author/s, and no responsibility can be accepted by The Gym Press, Gym Coach or the author for the consequences of actions based on the advice contained herein

Address for correspondence: Stritt L, Memorial University of Newfoundland, St John’s, Canada, [email protected] website: http://stritt.freehostia.de/

REFERENCES and RECOMMENDED READINGS 1 - George, G. S. (1980). Biomechanics of women's gymnastics. Englewood cliffs, NY: Prentice-Hall Inc.

©2008 The Gym Press. All rights reserved

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