Rings Drills and Skills
The ring tower stands 575 cm tall. The cables to the rings are 300 cm long and 50 cm apart. A ring routine must include a swing to handstand both forwards and rearwards and a strength element. Stil rings requires tremendous strength for a high start value as a great deal of bonus can be gained in strength moves. Keeping the rings stable, and not swinging requires good timing, and practice.Keep pressure on the rings! This is probably the most important easily forgotten aspect of rings. If the cables go slack potential pain awaits you and your swing will go nowhere.
Basic SKILLS
Backwards roll to L support
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- No drills yet available for this skill.
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- A good swing on rings takes a much longer time to develop than high bar.
- The gymnast must keep tension on the rings at all times.
- On the forward swing the gymnast should try to turn over quickly then push the rings back and extend as much as possible. The rings should be turned in so that the gymnasts palms are facing back.
- On the rearward swing the gymnast should drive their heels aggressively keeping their shoulders and chest pressed downas they rise. The rings should be turned outward, and pressure must be kept.
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- Generally the first way a gymnast gets on top of the rings. (aside from a coach lifting them there)
- The first key is teaching the gymnast a false grip. This can and should be done on low rings so the gymnast can see what is going on. The ring should rest fully on the heel of the palm so that the hand is completely on top of the ring.
- Work pull ups and dips to work the strength required for this move.
- The transition from pull up to dip is the most difficult part and should be excecuted quickly. The pull up should be used for momentum to pass through the transition point.
- The transition point can be worked repeatedly on low rings at below shoulder height. Have the gymnast squat below the low rings, get a false grip go through the muscle up motion and back down to hang while maintaining a false grip. This can be done as conditioning as well.
- In a support the rings should be turned out and the gymnast should be pushed up as high as possible.
- As the gymnast tries to turn the rings out they will also have a tendency to push the rings out. The gymnast should think about pulling their elbows in against their sides.
A SKILLS
Back lever
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- Start in a picked inverted hang. Extend the hang by moving your toes straight towards the wall. Arms should be kept squeezed against your body throughout.
- Work skin the cat pull out, trying to lead with the heels. This can be done with a spot.
- Work tucked back levers slowly extending the legs. Generally someone will need to watch to ensure that the gymnasts back is kept level with this drill.
- Do lever pulls with a spot. Go from front lever to back lever with a straight body. This helps develop both front levers and back levers.
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- Heel drive is the key. Most gymnasts will want to lift their shoulders early to get to support. It is very important that the heels lead during the upwards swing, not only for the backuprise, but for just about every rear swinging skill.
- After the heels drive towards the ceiling the gymnast should think about pulling the rings well underneath them while continuing to drive their heels.
- The gymnast should focus on controlling the support in the planche position and lowering to a straight support slowly.
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- Work throught the arm motion on low rings initially to develop an initial feel for the shoulder motion.
- Wide arm back extension roll fall to hollow. Do a wide arm back extension roll. Be sure to stay tight and hollow, after reaching the handstand fall to a prone maintaining support on the hands. (very important to keep the arms straight)
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- Start in a dead hang on rings, pull up so the rings are close to your chest. Fall back to inverted hang slowly.
- Pull up to lever: Start in a dead hang on rings, pull up so the rings are close to your chest. Fall back to lever, then pull back to rings to chest position.
- Do lever pulls with a spot. Go from front lever to back lever with a straight body. This helps develop both front levers and back levers.
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- Don't pike.
- The common mistake is to lift the toes, pike at the hips and pull down on the rings. This results in a piked pull up to nothing.
- Immediately after the tap the hips should be pushed upwards and the rings pulled back and down.
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- Work the arm motion on low rings. Be sure that the chest is open. (This is more important for larger gymnasts when carrying them through the skill is not an option.)
- On low rings kick one leg back. Head up and inlocate being sure to stay arched while driving the one heel back. Alternate legs.
- Hug a twinky. See conditioning for details. Be sure to drive the heels hard basically to a chest stand.
- Open forward rolls on P-bars. Though they are painful this is an excellent drill for straight body inlocates. Work upper arm swing to forward roll. Be sure to lead with the heels and stay slightly arched throughout. This teaches the feeling of leading wiith the heels and not pushing too soon. (This will also help backuprise handstand on P-bars).
- Once the gymnast has a good concept of the heel drive and turn over they can start working on keeping pressure on the rings. If the gymnast is light enough (or the coach big/strong enough) carrying them slowly through the positions on low rings having the gymnast push on the rings throughout can help.
- When learning an inlocate some gymnasts will pull on the rings and bend their arms. It's important to stress that the arms must remain straight. The motion simply does not work right with bent arms.
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- Common error is to just swing and let go of the rings. While this does result in a flyaway it will never develop into anything more.
- A quick turn over at the bottom is important so the toes are directed upwards.
- Immediately after the turn over the gymnast needs to pull down and back on the rings aggressively. This will generate height.
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- The first key here is for the gymnast to lift as they press even when just going to shoulderstand. A very common mistake is to drop the shoulders to the rings and try to press from there.
- The gymnast needs to think about pushing down on the rings aggressivly as they press. The shoulders should be pushed out, not shrugged.
- Lot's of presses on floor and P-bars wouldn't hurt.
- The gymnast should think about turning the rings out to start to develop the habit so that straight arm presses will be possible.
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- Work backwards rolls on low rings with and without a spot. A false grip is very helpful to do this. While harder than a shoot to support it teaches where and how the gymnast needs to push.
- The turn needs to turn over very quickly on the bottom. Immediately after the bottom the rings should be pushed back and down.
- The gymnast needs to focus on keeping the rings in front of them throughout this skill. If the rings get behind the gymnast the skill will not be completed, and there is a risk of injury.
B SKILLS
Back kip to handstand
- Work the motion on a cross sled.
- Use an inverted cross trainer to work the skill with a spot.
- The gymnast should have a proper back uprise.
- If the gymnast can do a back uprise to plance height a back uprise to straddle L is just a matter of control.
- Once the plance position is reached the gymnast can lower controlled to a straddle L.
- Work hanstand lower to straddle L on P-bars and floor.
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- It is critical to lead with the heels from the bottom of the swing. The gymnast will want to start pushing down on the rings early, which will result in a back uprise to support.
- Lot of handstand push-ups.
- Be sure to hollow just prior to handstand to maintain control. The swing will pass right through the handstand if the gymnast is arched at the top.
- The gymnast should have a strong inlocate.
- It is critical for the heels to drive aggressivly towards the ceiling and the chest and shoulders to stay down as long as possible. The key is turning over in the rear swing.
- As the gymnast turns over the rings should be pushed down and out.
- As the heels almost reach the cables the gymnast should hollow and continue to push on the rings to maintain control and lift.
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- No drills yet available for this skill.
- If the gymnast has a good pull on the rings and an understanding of a shoot to support a double flyaway is a natural progression.
- The gymnast should hold on to and continue to push on the rings until they are well above the rings and almost done with the first rotation.
- As the gymnast releases they should throw the rings down and out for height.
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- No drills yet available for this skill.
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- Work hollow back presses on floor. Start in a seal stretch position and rock forward lifting your heels and press to handstand. Once that is accomplished work it from lying in a prone with no rocking.
- Work the inverse. Start in a handstand and lower down and forward to a support keeping a slight arch.
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- No drills yet available for this skill.
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- The first key is to keep the rings turned out and the inside of the elbows turned forward.
- It's very critical to lift the hips first. Any planching of the press will make this very difficult. The technique should be perfected on P-bars and floor.
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- Developing a shoot to handstand hinges on a fast turn over and an understanding of keeping pressure on the rings.
- The gymnast should try to spot the top of the ring tower and direct their toes towards it.
- A common error is to stop pushing as the shoulders pass the rings. This results in a shoot to shoulderstand, climb/struggle to handstand.
- It's important to continue to push on the rings throughout the skill.
- It is also common to throw the hips up, head back and let the feet fall back. This is why it is important for the gymnast to concentrate on directing their toes towards the top of the ring tower.
- On a cross sled. Lie on your back feet up, head in looking at your toes. Start palms up arms down by your legs and pull through to handstand position. This motion can also be done with stretch tubing or thera-bands.
C SKILLS
Back giant
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- The gymnast should have a strong dislocate and shoot to support.
- Rapid turn over and directing the toes to the ceiling are important factors.
- As the toes rise the rings should be pushed back and down aggressively.
- It is very important during the upwards swing that the head be kept in, looking towards the top of the ring tower, and the body be kept hollow.
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- No drills yet available for this skill.
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- Work straight body shoot to support.
- As with a double tuck the gymnast should hold onto and keep pressing on the rings until the first rotation is almost complete.
- As the rings are released an aggressive push off the rings will add height and rotation.
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- The gymnast should be able to do an inlocate with their shoulders above the rings consistantly.
- The heels need to lead throughout the upwards phase of the swing. There is a tendency to hollow or pike which will hinder the swing.
- If you have access to a cross sled, (or a total gym). Lie on your stomach feet upwards on the sled lifting your heels. Work the motion from arms at your side palms down push through to handstand position through a planche arm motion, and do the same through an inverted cross position. Very important to keep the arms straight. This motion can also be done with stretch tubing or thera-bands.
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- No drills yet available for this skill.
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- No drills yet available for this skill.
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- No drills yet available for this skill.
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- Work inverted cross press outs with feet on the outside of the cables. This will assist in balance and in effect shorten the ring cables so there is more inward tension.
- Work wide arm press handstand on floor. See floor C skills for details.
- If your tower has a spotting belt you can build an inverted cross trainer. Attach ankle cuffs to the spotting belt and work inverted crosses with a spot. (very important that the ankle cuffs are secure).
- Work inverted cross lower to inverted hang press through inverted cross to handstand on a cross sled.
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- Younger gymnasts should not work these skills. It can damage their elbows and shoulder joints.
- The proper technique is to roll the shoulders forward so that the inside of the elbow is turned down. This causes limited flexibility in the shoulder socket. It's important that a gymnast be strong enough in the shoulders to start working this.
- Work partial cross pull outs. Start in a support, lower towards the cross almost to the failure point and press back to support. These can be done in sets.
- Work crosses on low rings so that you can keep some of the weight on your feet. Be sure to only use your feet as little as possible while still maintaining the cross.
- Assisted support crosses. Either with a spot or with stretch tubing.
- Cut a bicycle tube in half. Secure each end to a ring. Stand on the tubing and work crosses. - submitted by Julian
- Set up blocks 1-2 feet below the rings and 1-2 feet in front of the rings. Hold a support with feet resting on the block. Lower to L-cross and press out. Amount of weight on the feet can be reduced as the gymnast gets stronger.
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- The gymnast should have a strong cross, and a straight arm kip to support.
- Immediate pressure on the rings is requred as the kip is initiated.
D SKILLS
Azarian
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- No drills yet available for this skill.
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- On floor with a spot press up to Maltese.
- Slowly lower through Maltese to back lever
- Work backuprise to Maltese on rings with a spot
- On low rings with a spot work support to Maltese 1 sec hold back to support repeat. This will help develop a solid feel for where the position is as well as significant strength training
- Place two panel mats side by side angled towards eachother so that the gymnasts shoulders can rest on both mats but must keep their arms angled outward to support. The gymnast can work the maltese position while getting some support for the shoulders.
- Put a foam shape between the low rings. The shape should be a little lower than the rings. Have the gymnast work maltese holds with the shape supporting him by the stomach.
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- No drills yet available for this skill.
E SKILLS
Note: If you are working these skills you are probably beyond the usefullness of these pages, but hey they are cool skills.
Backwards roll to maltese (Super E)
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- No drills yet available for this skill.