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Dynamic / Active Flexibility for Leaps and Jumps #gymnasticsflex #flexibilityforgymnastics
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Why this is so effective: Through this drill, the gymnasts are
✅ Practicing both CONTROL and REFLEXIVE, DYNAMIC STABILITY (thanks to the band, which makes it harder because it’s creating instability). These things crucial to better amplitude and aren’t enabled through static stretching or momentum-based active flexibility.
✅ Building control in multiple directions and movement trajectories, which demonstrates to the brain that it’s safe to bring the legs to the full range of motion *while in motion*. A lot of kids that do this get more mobility right away; test a battement or split jump before and after.
✅ The precision and focus required to make circles (OR draw 8s) activates the cerebellum, which helps stability, balance and activates spinal muscles + glutes, which you need to get a nice big split jump. It’s not easy! You’ll notice that the circles aren’t super circular yet, the intention to correct this is the cerebellum at work. 🧠
Other ideas to help with legs & feet:
⭐️ “Imagine a laser coming out of your toes, draw a super smooth circle (or an 8) on the wall behind you.”
⭐️ “Imagine stripe down your leg, make it as long as possible.”
⭐️ “Keep the middle of your leotard facing forward.”
Do 5-10 circles or 8s in each direction. The hardest part is actually getting in and out of the band, so take care. 😅
If you don’t have a way to hang a band, do this as a partner exercise with one gymnast holding their leg and the other holding onto the beam or wall.
#gymnasticsflex #gymnasticsdrills #flexibilitytraining #flexibilityforgymnastics
✅ Practicing both CONTROL and REFLEXIVE, DYNAMIC STABILITY (thanks to the band, which makes it harder because it’s creating instability). These things crucial to better amplitude and aren’t enabled through static stretching or momentum-based active flexibility.
✅ Building control in multiple directions and movement trajectories, which demonstrates to the brain that it’s safe to bring the legs to the full range of motion *while in motion*. A lot of kids that do this get more mobility right away; test a battement or split jump before and after.
✅ The precision and focus required to make circles (OR draw 8s) activates the cerebellum, which helps stability, balance and activates spinal muscles + glutes, which you need to get a nice big split jump. It’s not easy! You’ll notice that the circles aren’t super circular yet, the intention to correct this is the cerebellum at work. 🧠
Other ideas to help with legs & feet:
⭐️ “Imagine a laser coming out of your toes, draw a super smooth circle (or an 8) on the wall behind you.”
⭐️ “Imagine stripe down your leg, make it as long as possible.”
⭐️ “Keep the middle of your leotard facing forward.”
Do 5-10 circles or 8s in each direction. The hardest part is actually getting in and out of the band, so take care. 😅
If you don’t have a way to hang a band, do this as a partner exercise with one gymnast holding their leg and the other holding onto the beam or wall.
#gymnasticsflex #gymnasticsdrills #flexibilitytraining #flexibilityforgymnastics