Uneven Bars 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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Shaposnykova

amgym — Thu, 03 Feb 2011 03:35:59 +0000

To learn this uneven bar release the gymnasts first must develop powerful and consistent free hips to handstand. Still – The shoulder angle opening becomes a dynamic body throw as the bent wrists straighten while the hands release the rail. Still 2 – Notice how the wrists shift is combined with letting go of the bar so the body weight never settles on top of the rail which will kill the flying momentum. Still 3 – During the release initiation the center of mass must be on the side of the low bar closer to the upper rail. Notice also how the visual contact is already established at this point. Still 4 – And continuous through the whole flying phase. The amount of piking when swinging down should be just enough for the feet to clear the low rail. 2nd clip – This gymnast is still in the process of refining the skill and needs some improvement on her flying phase to diminish the amount of pike down. Check another one of her shaposnikova examples where she is also practicing shoot over timers in preparation to combine both skills.

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Shaposnykova Spot

amgym — Thu, 03 Feb 2011 03:35:58 +0000

In this spotting approach the coach is assisting from the opposite side of the gymnast’s free hip initiation and helping to assure that the athlete has enough flying momentum toward the upper rail and that her body, legs, and heels do not hit the lower bar. To be able to help the gymnast move over, he is standing on a block of adequate height so he can effectively reach her closer arm and her lower back. He also has properly placed extra mats under the bar to minimize any fall if she misses her upper bar re-grasp. Before a gymnast progresses to this learning stage, they must know how to perform the flying phase clearing a single rail and landing on a loose foam pit. Also, during that earlier stage the coach spots heavier until he is sure she is clearing the bar with a great degree of proficiency.

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Free Hip Shaposnykova or Hindorf Timer

amgym — Thu, 03 Feb 2011 03:35:57 +0000

Before any athlete starts learning a Shaposnykova release to catch the upper rail, or a Hindorf, they must demonstrate a consistent ability to perform powerful free-hip handstands. Once they have proven they are capable, they can begin training this drill where the goal is to finish the free-hip with an open shoulder angle and the center of mass slightly beyond the vertical support.

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