Kipping deconstructed

Hi All,

Today I thought I would try something a little different. I’m going to share a short sheet I made with drills for the different phases of a kip. Of course you can break kips into more phases than this and there are exponentially more drills but this sheet is to help make sure that you are getting drills in that are in every phase. Beneath the sheet (you can print it), you will find most of the drills linked to Youtube videos or blog posts. Let me know if you like this kind of post, and I’ll be sure to do more in the future.

the four phase kipping process

Jumping to the bar
Pushing on bar (shown above) // Jump to bar landing back on board (at 0:25) // Jump and kick blocks behind you
Swing and leg lift
Glides on barrel/physio ball (shown above) // Glides from bent knee stand (1:42) // Laying horizontal to bar – leg lift (6:06)
Pull down action
Theraband pull downs (3:19) // Straddle pull downs (coach holds gymnasts feet in straddle, 3 glides, then “uprise” to front support) // Stemme kips (4:16)
Compression shape
Sit up to pike (1:08) // Pike forward rolls // Pike throughs on parallettes (second video)
P.S. – Don’t forget to pick up your Ultimate Guide to Coaching Bars for these drills and many more

3 Comments

  1. Nicole says:

    It is interesting to see all the phases in one post. I would like to see something like this for backhandsprings. I feel like I need some life in my bhs drills at all stages.

  2. […] Big posted a summary of drills Kipping deconstructed, including the best of the best, those by […]

  3. […] Big posted a summary of drills Kipping deconstructed, including the best of the best, those by […]

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