In-Bar Skills Archives - American Gymnast and Ninja

Inside Endo

amgym — Fri, 28 Jan 2011 04:55:59 +0000

The inside endo starts with the gymnast beginning to pike as the body is already bailing over, and keeping the shoulder angle as open as possible while the pike compression increases. Aiming to get the feet between the arms and the rail cleared before the hips, the center of mass moves down lower than a horizontal line with the bar. Soon after achieving a full compression that is kept through the bottom, and as long as possible, while when swinging up beyond the horizontal, the hips start to roll out and the arms perform a strong pull and wrist’s shift toward the vertical line to clear the legs off from in between the arms while the body is brought back to support finishing with a with a hips opening to return to a handstand support. Yellow shirt Check again the great deep pike compression this gymnast demonstrates when his inside endo is swinging through the bottom. Look now at some still frames of the previous example.

Still 11 – With the arms on a vertical line the gymnast continues to raise a full handstand.One of the main goals of the deep pike compression and hips roll out before the pike has open too much is to perform the skill without touching the feet on the bar at all the feet on the bar at all.

Still 1 – The piking begins as the bod bails beyond the vertical.
Still 2 – The shoulder angle is kept open while the pike compression increases.
Still 3 – The feet are starting to go through.
Still 4 – And they have cleared the bar before the center of mass is lower than the horizontal.
Still 5 – Notice the deep pike compression already present at this point.
Still 6 – At the hanging bottom the legs are parallel to the floor in maximum compression.
Still 7 – Keeping as much compression as possible in the swing up.
Still 8 – Wrists shift already executed and hips rolling out for the legs to clear the rail.
Still 9 – The strong straight arms pull and wrists shift are bringing the gymnast to support while the hips continue to roll out.
Still 10 – The legs has completely cleared the bar before reaching a full vertical support.
Still 11 With the arms on a vertical line the gymnast continues to raise a full handstand.

One of the main goals of the deep pike compression and hips roll out before the pike has open too much is to perform the skill without touching the feet on the bar at all the feet on the bar at all.

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Inside Endo Full Pirouette to Mix Grip

amgym — Fri, 28 Jan 2011 04:55:58 +0000

The gymnast demonstrating this combination bails over with a little arch to begin the inside endo, but then shows a good compression, and on the swing up and comes out of the skill with the correct hip roll-out action. On the pirouette to mixed grip he again has a slight arch that could be refined to a straighter position and keeps his head slightly out to maintain visual contact with the rail during his pirouette which helps him to regrasp the bar more consistently.

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Inside Endo to Mix Grip Full Pirouette

amgym — Fri, 28 Jan 2011 04:55:57 +0000

In general, one of the most common learning mistakes of either straddle or inside endo to full pirouette is to swing down crooked after the pirouette. The reason for this mistake is an excess of support transfer to the post arm. The gymnasts shift their weight like they were going to perform the regular front pirouette that they have learned before, and that really requires a support transfer beyond the vertical of the post arm to finish square in a different bar position. The full pirouette ends with the hand re-grasping the bar in the same area that the skill begins so the weight support transfer to let go of the hand must be minimum and momentary, and must not go beyond the vertical like this correct example shows. Still 2 – Notice how the hand re-grasps the bar in the same area that it let go of the rail. In this far view example the gymnast could pull stronger to support to flow without pause and pirouette straighter. In this other example the endo to pirouette should flow without a pause in between. Last clip – The combination flows much better here.

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Inside Endo to Full Pirouette to Eagle Grip

amgym — Fri, 28 Jan 2011 04:55:56 +0000

As mentioned before for the endo to mixed grip full pirouette combination, some of the gymnasts’ main goals are to clear the rail, to flow from the endo to the pirouette without a large pause, and to swing down square. Notice how the gymnast keeps his eyes on the bar during the full pirouette.

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