Base Hanging & Singing
‘Technique Drills
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Kip
The seesaw drill helps the gymnast develop body positioning to keep the hips close to the bar
for an underswing, The gymnast begins in a front support, then leans back slowly and
‘concentrates on maintaining a hollow body position, keeping arms straight and bar to hips,
‘Gymnast then teeters back toa front support. The spotter stands on front side of bar and puts
fan arm around gymnast’s hips to “lock” gymnast to the bar as he or she drops the hips.
Spotter’s other hand is on the leg.
‘The kip isa transfer of power—the closing and opening of the hip joint. Itis the kipping action
Cf the folding of the body, then the explosive opening of the body, that generates force. The
swing provides momentum, then the body folds to a pike, and the explosive opening of the
hips causes the force from the pike, which fights gravity and propels the body up. Acommon.
mistake is that the gymnast kips too early. The gymnast should not start the kip until he or she
reaches the end of the swing and stops, then kip and bring the legs to the bar.
Lifting the upper body up is the end of the glide kip. At the point where the gymnast feels
the feeling of dropping back, she must pull (push) the bar down with straight arms as she
Forceshershoulders back over the bar, When pulling down on thebar, she must shiftthehands
and drive heels up with buttocks tight and straight.1B Kip Firm Upper Sapper to Rar Stade Sagprt
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