The First Line of Drills Now let's take the top line of the chart. The first step from left to right are the flexibility requirements for this skill, an excellent pike and straddle compression. The lower back may be susceptible to strains if not stretched well. Using a floor bar, first straddle press HS with the feet behind the bar. The gymnast jumps from the blocks maintaining the round position in the shoulders and performs a piked sole circle dismount.
Emphasis is placed on jumping straight first, and then piking onto the bar late.
The standing start position simulates the cast, while the jump to a straight position and then to the sole circle is the actual movement pattern the gymnast would like to perform for the late drop. I strongly suggest teaching the pike to further reinforce the extension through the shoulders and the positions of the hips in relation to the bar for the drop. Again, it simulates the correct position for the drop accurately. Here, the first drill is similar to what we've just discussed but the gymnast can do it jumping from floor or blocks and performing either piked or straddled. There is a slight opening of the compression at the top of both sides of the swing and a marked compression directly under the bar.