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Drills!

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rocky

Coach
Coach
Jan 8, 2009
29
Australia
Country
Australia
For the cast, doing sets with a spot really helps, also you can do heel kicks (lie on an old horse/pommel with your legs hanging off the end and kick your heels up to the roof). As you get stronger at heel kicks add weights to your ankles. For the kip cast, practice some kips and try to hold your feet up in front of you (kind of like a low L-sit). Lots of people drop their feet in the kip and then can't swing their legs back to get power for the cast, so this helps get your kip in the right spot to continue into a good cast.
 
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