High Bar Archives - American Gymnast and Ninja

Incline Mat Reverse Hecht Drill

amgym — Tue, 19 Apr 2011 02:47:59 +0000

The reverse hecht is a complex skill where the gymnast swinging up on the back giant direction suddenly must be able to change this directional motion and release the bar flipping on the opposite direction. Any drill that can help an athlete to begin understanding and reverse it toward a front flipping action is enhancing the approach to eventually master this release. This incline mat drill can be used as an early stage introduction to the reverse hecht.

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Reverse Hecht Tumble Track Drill

amgym — Tue, 19 Apr 2011 02:47:58 +0000

This tumble track drill is another possible introductory approach to some of the reverse hecht technical actions. The gymnast’s goal is to fly back toward the resi-mat at the same time that her body stands up and aims to create forward rotation. As the athletes improve their drill understanding they can focus on details such as establishing visual contact and placing their hands on the edge of the tumble track. Since a great reverse hecht must show a whole hips and body turn over beyond the pancake position, it is wise to combine this drill and the incline mat drill with some other drills that emphasize other reverse hecht actions.

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Reverse Hecht Timer to Pit

amgym — Tue, 19 Apr 2011 02:47:57 +0000

Although the gymnast demonstrating the drill has not mastered all its technical details correctly and is still showing too much pancake position, the final goal is to turn over forward the whole body in one single unit with the straddle legs moving backwards and closing without the gymnast getting stuck or exhibiting a very deep pancake.

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Reverse Hecht Slow Motion

amgym — Tue, 19 Apr 2011 02:47:56 +0000

These two reverse hechts were performed by a junior elite gymnast still in the process of learning the skill. He misses the first turn and catches the second, and it seems that one of the main differences between both attempts was related to the direction of the arm throw to begin the flying phase.

In this case he emphasizes a more backward pull traveling longer, but lacking enough whole body turn over. When he fails to regrasp the release he breaks down the fall with a fair flat landing technique.

For this second reverse hecht – his arm throwing direction to release the rail was not aimed as much backwards as in the previous one, and instead, he throws himself up a little bit more, resulting in a successful bar regrasp … although he still needs to build more confidence and technique for a powerful throw with a better whole body turn over.

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Missed Reverse Hecht Landings

amgym — Tue, 19 Apr 2011 02:47:55 +0000

When athletes miss their reverse hecht releases, if possible, they must aim to land flat and try not to use their arms which can result in an injury to an upper limb bone or joint. Check how this gymnast aims for a proper whole body flat landing.

Last clip – Here is his example of a successful reverse hecht caught and connected to a back giant.

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Pike Reverse Hecht

amgym — Tue, 19 Apr 2011 02:47:54 +0000

These are a few video examples of pike reverse hechts performed by junior athletes starting the skill. Regardless of the body position, all great reverse hechts require a sudden stop after the tap kick to a candle stick. Gymnasts should demonstrate high straddle hechts before mastering pike and layout hects.

Observe in this example some of the technical actions of all three reverse hechts.

Still 1 – Tap with a sudden stop in a candle stick shape with the center of mass under the bar.

Still 2 – The candle stick shape begins to open.

Still 3 – The gymnast lets go before any part of the body reaches the veritcal line on top of the bar. Take a second look at this last pike reverse hect example.

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Layout Reverse Hecht

amgym — Tue, 19 Apr 2011 02:47:53 +0000

Besides the larger amount of power required to perform a layout reverse hecht compared to a piked reverse hecht, the main difference between both skills is given by the way the bar is cleared during the flying phase. A true layout hecht clears the bar in a straight or hollow position without exhibiting any obvious hip flex.

Still 1 – Observe the position beginning to move over the rail.

Still 2 – Now notice that while the feet are beginning to clear the bar the gymnast is still hollow, but not piked

Take another look at the technical action that precedes the flying phase.

Video 2 – In this slow motion, once more, observe how the bar is released with a powerful throw, aiming to stand up the body in front of the rail. Take another look at the same video clip at regular speed.

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Carballo

amgym — Fri, 11 Feb 2011 00:40:59 +0000

The Carballo begins like an in-bar endo. After passing through the bottom with a full deep pike compression, the gymnast performs a strong pull to support. He releases the rail when the shoulders have moved up beyond the horizontal bar. During the flying phase, the athlete travels toward the vertical and performs a straddle cut. He then extends with the aim of grabbing the bar in an undergrip while the body is as close to a handstand as possible. The in-bar pike circle is performed with speed and deep compression. Observe how the bar is released while the shoulders are moving higher than the horizontal bar. Notice the strong pulling action coming up from the in-bar circle.

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Carballo to One Hand

amgym — Fri, 11 Feb 2011 00:40:58 +0000

This skill begins exactly like a regular Carballo would begin. As the athlete grabs the bar and his body swings down, he completes the one arm front pirouette.

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Gaylord 2

amgym — Thu, 03 Feb 2011 04:20:59 +0000

Clip 1 – For a Gaylord 2, on the last giant before the release instead of a tap over the the bar holding a hollow position, many gymnasts perform a tap, and with the body changing shapes, from the hollow candle stick to tight arch position before reaching the vertical line. One of the goals of this technique is to lift the bar rail up to produce stronger bar reactions while the gymnast also focuses on a powerful and clean sweeping through the bottom tap, and establishing visual contact with the bar. From the tight arch swing, the tap returns the body to a candle stick and the rail is let go when the shoulders are closed to reach the bar height keeping visual contact with the bar while performing a cruise action to an undergrip re-grasp.

Clip 2 – Observe the same fair Gaylord 2 example performed at real speed as part of the routine combination. Notice the top first clean tight arch while swinging through the bottom toward the kick to a candle stick release.

Clip 3 – Notice the top first clean-tight arch while swinging through the bottom toward the kick to a candle stick release.

Frame 1 – Tight arch swinging through the bottom
Frame 2 – Visual contact with the bar
Frame 3 – Rail being release in a candle stick position with shoulders almost at bar height
Frame 4 – Cruise action begins
Frame 5 – And continues while the eyes maintain their the visual contact toward an undergrip bar re-grasp

Last clip – Once more, a fair Gaylord 2 performed during a competition.

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