Straps and Low Bar Single Rail Drills Archives - American Gymnast and Ninja https://www.american-gymnast.com/category/high-bar-training-information/straps-and-low-bar-single-rail-drills/ Fueling the Flame Mon, 09 Jan 2017 06:11:31 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.2 https://www.american-gymnast.com/wp-content/uploads/2021/02/cropped-AG_logo_complete_tm_600x600px-32x32.jpg Straps and Low Bar Single Rail Drills Archives - American Gymnast and Ninja https://www.american-gymnast.com/category/high-bar-training-information/straps-and-low-bar-single-rail-drills/ 32 32 214071398 Low Single Rail Back Bail Drill https://www.american-gymnast.com/low-single-rail-back-bail-drill/ https://www.american-gymnast.com/low-single-rail-back-bail-drill/#respond Fri, 14 Jan 2011 17:44:59 +0000 http://wwww.american-gymnast.com/agtc/?p=1378 A low single rail is a very useful piece of equipment to master different technical aspects of several horizontal bar or uneven bar skills. The back bail is the beginning part of back giants. The drill is performed falling very stretched from the handstand and landing flat down on soft mats approximately at the same height as the low rail.

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[/callout]A low single rail is a very useful piece of equipment to master different technical aspects of several horizontal bar or uneven bar skills.  The back bail is the beginning part of back giants.  The drill is performed falling very stretched from the handstand and landing flat down on soft mats approximately at the same height as the low rail.  The pointed feet must contact the mat before the hips or abdominal are with the body showing a subtle hollow position.  The arms should be by the ears bailing down straight and pushing away with the shoulders area very stretched.

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]]> https://www.american-gymnast.com/low-single-rail-back-bail-drill/feed/ 0 1378 Low Single Rail Front Bail Drill https://www.american-gymnast.com/low-single-rail-front-bail-drill/ https://www.american-gymnast.com/low-single-rail-front-bail-drill/#respond Fri, 14 Jan 2011 17:44:58 +0000 http://wwww.american-gymnast.com/agtc/?p=1374 In the front bail drill to prepare the first part of the front giants the gymnasts bail down with the shoulders very stretched and the body straight aiming to land on the mat as flat as possible without any hips pike or shoulder angle.

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]]> In the front bail drill to prepare the first part of the front giants  the gymnasts bail down with the shoulders very stretched and the body straight aiming to land on the mat as flat as possible without any hips pike or shoulder angle.  By the time the body hits the mat the wrists must be in line with the arms by the ears with elbows locked and head neutral.  The coach must check to be sure that the gymnasts are not arching or piking down during the drill execution.

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]]> https://www.american-gymnast.com/low-single-rail-front-bail-drill/feed/ 0 1374 Low Single Rail Straddle Cast Handstand Drill https://www.american-gymnast.com/low-single-rail-straddle-cast-handstand-drill/ https://www.american-gymnast.com/low-single-rail-straddle-cast-handstand-drill/#respond Fri, 14 Jan 2011 17:44:57 +0000 http://wwww.american-gymnast.com/agtc/?p=1368 This low single rail drill helps gymnasts understand how to cast to a handstand with straddled legs. Beginning from a hollow prone support the gymnast moves down to a tight arch, and from there quickly snaps the hips up, aiming to bring the body weight on top of the arm support without letting the legs come down too much.

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]]> This low single rail drill helps gymnasts to understand how to cast to a handstand with straddled legs.  Beginning from a hollow prone support the gymnast moves down to a tight arch, and from there quickly snaps the hips up, aiming to bring the body weight on top of the arm support without letting the legs come down too much.  The straddle cast handstand action somehow mimics the regular straddle press handstand on the floor, but the feet and legs should not come dramatically down when the hips move up or the whole action becomes neutral and does not go up to a handstand.  The goal is to bring the piking hips on top of the support with the straddle legs also moving up.

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]]> https://www.american-gymnast.com/low-single-rail-straddle-cast-handstand-drill/feed/ 0 1368 Low Single Rail Early Front Pirouette Drill https://www.american-gymnast.com/low-single-rail-early-front-pirouette-drill/ https://www.american-gymnast.com/low-single-rail-early-front-pirouette-drill/#respond Fri, 14 Jan 2011 17:44:56 +0000 http://wwww.american-gymnast.com/agtc/?p=1376 Technically correct front pirouettes on the horizontal bar or the uneven bars must be completed by the vertical or even slightly before. Kicking up with an undergrip short of reaching a complete vertical handstand performing a front pirouette and falling over flat in overgrip lend the athlete valuable understanding and experience about how to begin an early pirouette ahead of the body reaching the vertical line.

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]]> Technically correct front pirouettes on the horizontal bar or the uneven bars must be completed by the vertical or even slightly before.  Kicking up with an undergrip short of reaching a complete vertical handstand performing a front pirouette  and falling over flat in overgrip  lend the athlete valuable understanding and experience about how to begin an early pirouette ahead of the body reaching the vertical line.  The drill also helps the athletes to train their body weight transfer actions  so their front pirouettes finish totally square, not tilted or swinging down crooked.  When the gymnast kicks up at the same time that the arms support moves on the pirouette direction, the rest of the body from the feet down must move together with the arms and shoulder support.

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]]> https://www.american-gymnast.com/low-single-rail-early-front-pirouette-drill/feed/ 0 1376 Low Single Rail Higgins Drill https://www.american-gymnast.com/low-single-rail-higgins-drill/ https://www.american-gymnast.com/low-single-rail-higgins-drill/#respond Fri, 14 Jan 2011 17:44:55 +0000 http://wwww.american-gymnast.com/agtc/?p=1372 This low single rail drill helps gymnast beginning to learn a higgins to understand how to transfer their body weight over the post arm. Gymnasts must aim to keep a straight body line, and during the turn, maintain eye contact with the bar for catching the rail.

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]]> This low single rail drill helps gymnast beginning to learn a higgins to understand how to transfer their body weight over the post arm.  Gymnasts must aim to keep a straight body line, and during the turn, maintain eye contact with the bar for catching the rail.  Athletes with flexible shoulders can finish the skill with their eaglegrip closer to shoulder-width for better presentation and a more ample swing.

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]]> https://www.american-gymnast.com/low-single-rail-higgins-drill/feed/ 0 1372 Low Single Rail Full Pirouette Drill https://www.american-gymnast.com/low-single-rail-full-piroette-drill/ https://www.american-gymnast.com/low-single-rail-full-piroette-drill/#respond Fri, 14 Jan 2011 17:44:54 +0000 http://wwww.american-gymnast.com/agtc/?p=1373 Low single rail full pirouette drills can be trained to a mixed-grip first, and then to a complete eagle grip. Some of the goals are to keep the body fully stretched during the turn without any arch or pike, and when coming down, to land straight on the soft mat instead of crooked to either the left or right side of a perfect perpendicular line in relation to the rail.

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]]> Low single rail full pirouette drills can be trained to a mixed-grip first, and then to a complete eagle grip.  Some of the goals are to keep the body fully stretched during the turn without any arch or pike, and when coming down, to land straight on the soft mat instead of crooked to either the left or right side of a perfect perpendicular line in relation to the rail.  The gymnasts can also learn how to keep visual contact with the rail to for catching it, and aim to grab the bar close to shoulder-width.

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]]> https://www.american-gymnast.com/low-single-rail-full-piroette-drill/feed/ 0 1373 Low Single Rail Inverted Giant Drill https://www.american-gymnast.com/low-single-rail-inverted-giant-drill/ https://www.american-gymnast.com/low-single-rail-inverted-giant-drill/#respond Fri, 14 Jan 2011 17:44:53 +0000 http://wwww.american-gymnast.com/agtc/?p=1370 In this drill the gymnast begins with both hands in an eagle grip and jumps up to a handstand with eagle grip support afterwards to land flat down while maintaining a fully streched position and without loosing the grip on the bar. The drill can also be performed bouncing from a board, but either way, one of the goals is to show a vertically supported handstand without any pike before falling down.

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]]> In this drill the gymnast begins with both hands in an eagle grip  and jumps up to a handstand with eagle grip support  afterwards to land flat down while maintaining a fully streched position  and without loosing the grip on the bar.  The drill can also be performed bouncing from a board, but either way, one of the goals is to show a vertically supported handstand without any pike before falling down.  In these examples the male gymnast is moving over a little too quick before showing a fully extended vertical handstand.  For eagle giants male gymnasts tend to keep the head neutral during the handstand support while many female gymnast approach the skill keeping a visual contact with the rail.  Either way is valid as long as the body shows a great extended line during the eagle grip handstand support.

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]]> https://www.american-gymnast.com/low-single-rail-inverted-giant-drill/feed/ 0 1370 Low Single Rail Stalder Drill https://www.american-gymnast.com/low-single-rail-stalder-drill/ https://www.american-gymnast.com/low-single-rail-stalder-drill/#respond Fri, 14 Jan 2011 17:44:52 +0000 http://wwww.american-gymnast.com/agtc/?p=1367 In this stalder drill the aim is to land in a pancake position with the arms straight and shoulders pushing and stretching away from the bar. Gymnast that have some personal difficulty with the pancake position need to develop better flexibilty to be able to perform great stalders.

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]]> In this stalder drill the aim is to land in a pancake position with the arms straight and shoulders pushing and stretching away from the bar.  Gymnast that have some personal difficulty with the pancake position need to develop better flexibilty to be able to perform great stalders.  During the stalder drill the gymnast should not rush to straddle right on the handstand  but planche down a little and then push away while moving into the pancake position.  Keeping good form in any training drill helps to establish long lasting excellent presentation habits.

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]]> https://www.american-gymnast.com/low-single-rail-stalder-drill/feed/ 0 1367 Low Single Rail Reverse Hecht Drill https://www.american-gymnast.com/low-single-rail-reverse-hecht-drill/ https://www.american-gymnast.com/low-single-rail-reverse-hecht-drill/#respond Fri, 14 Jan 2011 17:44:51 +0000 http://wwww.american-gymnast.com/agtc/?p=1369 This is another example of the useful variety of bar skills that single rails help to introduce and develop. The goal is to jump back and get familiar with catching the bar and immediately push away to facilitate a good swing for any subsequent skill following the reverse hecht.

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]]> This is another example of the useful variety of bar skills that single rails help to introduce and develop.  The goal is to jump back and get familiar with catching the bar and immediately push away to facilitate a good swing for any subsequent skill following the reverse hecht.

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]]> https://www.american-gymnast.com/low-single-rail-reverse-hecht-drill/feed/ 0 1369 Low Single Rail Early Opening for Hechts https://www.american-gymnast.com/low-single-rail-early-opening-for-hechts/ https://www.american-gymnast.com/low-single-rail-early-opening-for-hechts/#respond Fri, 14 Jan 2011 17:44:50 +0000 http://wwww.american-gymnast.com/agtc/?p=1375 Horizontal bar reverse hechts require a quick opening of the shoulder angle before the body swings down beyond the horizontal line. Training low single rail back bails with the shoulders opening prior to landing down on the mat helps to develop an understanding of this technical action.

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]]> Horizontal bar reverse hechts require a quick opening of the shoulder angle before the body swings down beyond the horizontal line.    Training low single rail back bails with the shoulders opening prior to landing down on the mat helps to develop an understanding of this technical action.  The shoulder angle opening is combined with a tight arch that must not be loose on the back and knees.

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