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I've been testing out a new free hip drill this week and I've had absolutely phenomenal results with it. So I wanted to share to see if you all get similarly great results, and to see if anybody else has ideas for any further improvements on the drill:
The setup: A bar is set low (say, around three feet off the floor) with a mini tramp or aeroboard under it.
The gymnast stands on the tramp, back hollow, hips flat, hand son the bar. Then I tell the gymnast to, without changing the position of anything but the shoulders, try to bend the bar up and back (ie towards themselves). Once they do this a couple of times, they find that the when the bar snaps back into place, it gives them enough momentum to bounce up to clear support. So the idea is to get a decent bounce going using only the shoulders pulling on the bar, trying to bend the bar, and trying to maintain the same body position and distance to the bar throughout.
Every girl I had try this made enormous improvements on the drop for the free hip, and one of my level 3s who had never even tried a free hip before learned a semi-decent one in about ten minutes.
I've attached a picture of the setup below, and I'll try to get a video of the drill later tonight.
EDIT:
The setup: A bar is set low (say, around three feet off the floor) with a mini tramp or aeroboard under it.
The gymnast stands on the tramp, back hollow, hips flat, hand son the bar. Then I tell the gymnast to, without changing the position of anything but the shoulders, try to bend the bar up and back (ie towards themselves). Once they do this a couple of times, they find that the when the bar snaps back into place, it gives them enough momentum to bounce up to clear support. So the idea is to get a decent bounce going using only the shoulders pulling on the bar, trying to bend the bar, and trying to maintain the same body position and distance to the bar throughout.
Every girl I had try this made enormous improvements on the drop for the free hip, and one of my level 3s who had never even tried a free hip before learned a semi-decent one in about ten minutes.
I've attached a picture of the setup below, and I'll try to get a video of the drill later tonight.
EDIT:
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