Friday, 8 September 2023
Floor Exercise – Hurdle & Round Off
Plyometric Legs
• Box jump – up and down
• Box jump – over (w/ or w/o salto)
• Rebounds, timed – straight / tuck / pike / straddle
Plyometric Arms
• HSTD pop – flat / uphill / downhill
Landings – general (covered in Day 1 of congress)
• Positions:
• Square shoulders, trunk, hips
• Hollow chest
• Arms / hands forward at eye level / head height
• Common errors:
• Slowing down / slow legs
• Change or shift of COM (backwards)
• Circle arms or “swimming” arms
• Recommend drills with minimal set up and tear down time, especially when coaching large / recreational classes
• Line drills
• Continuous hurdle with straight legs – perform on both legs
• Continuous hurdle with bent (front) leg – perform on both legs
• Continuous hurdle over sponge / yoga blocks
• Power hurdle (take off from 2-feet)
Key Coaching Points and Body Positions:
• Late turn entry
• Generally straight line on entry, T-hands placement
• Hands and shoulders down before kicking (no early kick)
• High hollow chest in support phase
• Finish round off in hollow C-shape position (for BHS connection)
• Cartwheel – double and single arm
• Power hurdle cartwheel
• Continuous hurdle to cartwheel
• Downhill – generally recommended for younger and less powerful gymnasts
• Flat surface – slightly more challenging than downhill
• Uphill – generally recommended for stronger and advanced gymnasts
• Standing
• Power hurdle
• 1-step hurdle on flat
• 1-step hurdle on step
• Continuous hurdle
• Regular run up
• No 1-size-fits-all
• Understand the purpose of each drill and apply the best fit for your gymnasts and/or program
• Mix and match considerations:
E.g. Standing / power hurdle / 1-step hurdle
E.g. uphill, flat, downhill
E.g. sprung floor / air mat / rod floor / tumble track
