Rings B Skills

B SKILLS

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.

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.

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.

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.

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.

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.