BASICS: Glide Swings

STRENGTH & CONDITIONING

• Tuck dish on back

• Straight leg dish on back with hands by hips

• Straight leg dish with hands behind head

• Dish rocks on back

• Front support hold (chest shape focus)

• Laying candlestick rolls

• Static candlestick hold (hold base of beam/pole)

• V-snaps

• Straight leg sit-ups

PREPARATION

• Dish shape hold on bar, with feet on box

• Dish shape hold, small jumps maintaining chest shape

• Jump and “block” low bar in strong dish shape

• Re-grip

• Open tuck swings on low bar

DRILLS FOR GLIDES

• Dish shape hold on bar, with feet on box + add jumps and maintain shape

• Dish shape hold, feet on cylinder – slow glide

• Dish hold with sliders – slide backward and forward and maintain shape

• Glide – stop with coach spot and adjust shapes

• Glide starting and finishing on big box

• Glide starting and finishing on small box