Fig . 1 Kip Roll Backwards to handstand Fig. 2
Gym na Stics Methods VOLUl'vIE II , " ARTISTIC GYM ' ASTICS MADE EASY" H elmut Bantz, Adalbert Dickhut
Fig . 6
Kip Action resulting Backward action.
The first kip movement encountered by the beginner is the back extension roll. When the back roll portion (of back extension roll) is begun slowly, the extension of the legs and hips must be vigorous in order to get up and pass through the handstand_ The back extension roll is not considered a move of great difficulty but we consider it a very important fundamental gym nastic movement because of its req uirement of a vigorous extension of "the legs and hips. (TRANSLATOR'S NOTE: Gymnastics is bending and straighten ing. ) This dynamic extension of the legs and hips should be so powerful that it requires almost n o arm strength to get up into the hand stand. Why do we consider the back extension roll so important for the beginner? Tumbling is the most fundamental form of gymnastics_ The littlest beginn er, without him realizing it, is being led to his first kip movement. It can easily be mad e clear to him that this is th e fundam en tal movement to all more difficult kip s. After learnin g a good back extension roll , or a back kip on the mat, one only need (s tartin g from the kip position ) to tran sfer his center of gravity forward then extend his legs and hips forward upward to accomplish a kip _ ( Fi gs_ 2 and 3) H ere we want to make two points very clear: the startin g position (kip positi on ) should be a deep pike position (legs straight ) . The extension of the legs and hips to an ex treme arched position should be vi gorous. This extreme arch is the most im portant preparation for all followin g kips and front handsprin gs on the fl oor, and mu st be practiced over and over aga in. H ere are suggested exercises to hel p develope the feel for this extreme arch phase of the kip. (See Figures 4, 5 and 6). Fig. 4: Change from kip position to candle position. Fig. 5: Chan ge from candl e to neck' bridge Fig. 6: Chan ge from candl e-kip position - Bridge Tw o spotters can help the gymnast develop th e feel of th e hi gh brid ge position by suppor tin g und er his shoulders and small of back. A good ki p requires a vigorous extension of hips and legs and powerful push of th e hand s and head. On the landin g, th e feet should be und er or even behind th e hips_ The land ing should be so light that it cannot be hea rd.