Whip
DRILL 1
STANDING BACK HANDSPRING FROM TRAMPETTE, BOUNCE BACK TO INCLINE
We use this drill from the Back Handspring – Back Handspring series. The motion in a whip is very similar to the motion in a Back Handspring.
FOCUS POINTS
A
Focus on getting the straight legs tucked in under the upper body.
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B
Hands should be by the knees, when the gymnast lands.
EQUIPMENT
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1 x Airtrack
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1 x Soft mat
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1 x Soft incline
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1 x Trampette
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1 x Foam blocks
DRILL 2
STANDING WHIP FROM TRAMPETTE TO SOFT, BOUNCE BACK TO INCLINE
We build on Drill 1 and remove the supporting blocks the gymnast had their hands on. Same motion as Drill 1, this time with a spot.
FOCUS POINTS
A
They should remember to stretch all the way out before bringing their legs back in.
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B
Hands should be by the knees, when the gymnast lands.
EQUIPMENT
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2 x Running blocks
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1 x Soft mat
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1 x Soft incline
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1 x Trampette
DRILL 3
HANDSTAND – WHIP IN TRAMPETTE, BOUNCE BACK TO INCLINE
The drill is another step towards combining the Roundoff with the Whip Back.
FOCUS POINTS
A
Focus on a powerful hip extension, and on the tension in the back chain through the entire drill.
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B
Keep the shoulders open during the landing.
EQUIPMENT
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3 x Running blocks
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1 x Salto cube
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1 x Soft mat
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1 x Soft incline
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1 x Trampette
NOTES
The Handstand is a less complex skill than the Roundoff, which enables the gymnast to focus more on the correct technique for the Whip.
DRILL 4
ROUNDOFF – BACK HANDSPRING HANDS ELEVATED
We chose this drill because it makes clear to the gymnast, that one of the key-differences between a Back Handspring and a Whip is the height of the skill.
FOCUS POINTS
A
Make sure that the gymnasts​ hands are by the knees between the Roundoff and the Back handspring.
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B
The shoulder angle should be as narrow as possible when the hands touches the mat.
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C
The gymnast has to complete 2/3 of the skill before pulling their legs back in.
EQUIPMENT
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1 x Airtrack
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1 x Foam blocks
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1 x Soft mat
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1 x Soft incline