front hip circle problems

[BlairBob]

Thanks, lannamavity. I use pike forward rolls to teach how to do straight arm forward rolls ( like back extension rolls ) and as a front hip circle drill. Totally forgot about that last post.

[chabuc]

Quote:
Originally Posted by lannamavity I make devo kids do this drill before they ever try a FHC: stand in a stretch on the floor (arms by ears) bend over and touch the floor with arms/legs straight without bending knees, push up on toes and roll forward w/straight arms through a candle position (or your legs will smash your face) maintain straight legs before your seat hits the floor, push down on the floor with straight arms stop in a piked position with feet at head height off the floor If you can't do this drill, then the FHC will still be a problem. Besides the stretch into the fall, you are probably missing the candle-to-pike transition at the end of the FHC. To compensate, you bend your legs to create rotation. Good luck

That's a good drill. I was never able to get front hip circles. I am starting again soon and I will start working on these.

[gymadison]

thank you iannamavity! i printed out your post on the drill for front hip circles - my dd7 level 4 has been having so much trouble - anyway i took the drill to her gym today for her private lesson and after doing about 10 of your drills SHE GOT IT!!! so thank you so much for the great tip - dd thanks you and so does her coach - as a matter of fact all the girls will be doing that drill tomorrow during practice

[MyrtleWarbler]

Quote:
Originally Posted by lannamavity I make devo kids do this drill before they ever try a FHC: stand in a stretch on the floor (arms by ears) bend over and touch the floor with arms/legs straight without bending knees, push up on toes and roll forward w/straight arms through a candle position (or your legs will smash your face) maintain straight legs before your seat hits the floor, push down on the floor with straight arms stop in a piked position with feet at head height off the floor If you can't do this drill, then the FHC will still be a problem. Besides the stretch into the fall, you are probably missing the candle-to-pike transition at the end of the FHC. To compensate, you bend your legs to create rotation. Good luck

OK, I consider myself to be well-versed in gymnastics terminology, and yet I can't for the life of me figure out this drill! I get that it starts like FR with straight arms and legs... Through candlestick, but hands still by ears in the roll (??)... I can't quite figure out those last steps. Push down on the floor with straight arms... exactly where/what position are their arms? And, what is the final ending position... it says piked position with feet at head height... like in a V-sit?

I have tried it myself while someone read it to me, and I'm just not sure I got it! I feel like an idiot! I have girls that really need some new FHC drills. Some please help clarify! Thanks!

[BlairBob]

I think it should be stated that the arms ( biceps ) should be touching the ears with an open shoulder angle.

Pike at the hips. Try to be in as a compressed pike as possible.

One of the real tricks is not simply placing your hands by hips on the floor but reaching past the knees toward the ankles.

Does this help? Worst comes to worse, I can probably go film it in my living room. I'd rather not unless necessary.

[lannamavity]

Quote:
Originally Posted by MyrtleWarbler OK, I consider myself to be well-versed in gymnastics terminology, and yet I can't for the life of me figure out this drill! I get that it starts like FR with straight arms and legs... Through candlestick, but hands still by ears in the roll (??)... I can't quite figure out those last steps. Push down on the floor with straight arms... exactly where/what position are their arms? And, what is the final ending position... it says piked position with feet at head height... like in a V-sit? I have tried it myself while someone read it to me, and I'm just not sure I got it! I feel like an idiot! I have girls that really need some new FHC drills. Some please help clarify! Thanks!

BlairBob got it right...it's a pike roll. As soon as the hands leave the floor, they reach up, overhead and out past the knees to touch the floor. The most important thing is that the feet stop abruptly before they hit the floor, which is where the problem comes at the end of the front hip circle: failure to maintain a pike.

Keep trying!

[Jojogymgirl]

Aside from that drill, there are things you can do in the front hip circle. As you're falling forward, think about trying to "eat a pizza" (that's how i had to learn it). The "pizza" is really far away from the bar. Really, what you're doing, is stretching away from the bar to gain momentum. Don't arch while you're doing this. If you have momentum, you don't have to bend your knees. You should make sure you have a decent pike on the floor. Work exercises to strengthen the muscles that you need to have tight legs on the front hip circle. Have someone spot you so that you can do it slow, but do it correctly. Better yet, if you have a strap bar, you can ALWAYS go there for FHC work. You WILL spin around the bar, so then you don't have to worry about bending your legs. Spotting and "pizza" and strap bar (aside from the drill, stretching, and conditioning) will make it better. Oh, and make sure you shift your wrists at the correct time!