Movement Demo Library

Use the filters to look for more specific movements, and click on the title or image for a demo video and more info.

Movement

Hip Shoots

... (details coming soon)

Category:
Strength
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Type:
Dynamic
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Apparatus:
Floor
Hollow Body

Lie down flat on back and push belly button down towards the floor, your lower back should be touching the ground

Keep your abs and butt tight at all times, and with your arms pointed straight overhead and legs straight with toes pointed

Start slowly raising your legs and shoulders off the ground

Your head should come off the ground along with your shoulders, with your ears are glued between your shoulders

Stay tight with your abs and butt and find the lowest position you can have your arms and legs without them touching the ground AND without breaking your lower back (where it begins to arch off the ground)

To develop your hollow, you can start with your arms and legs higher (1-2 feet high off the ground) and slowly build up strength until they can be held lower (just inches off the ground) without breaking the position

Being able to hold the hollow body position is key in gymnastics, whether you're in a handstand, in a support hold on p-bars or rings, or doing straight and broad jumps. Continue to find and develop your hollow!

Category:
Strength
|
Type:
Static
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Apparatus:
Floor
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Movement:
Hollow Body
Hollow Rock

With lower back touching the ground

Legs straight and tight together with toes pointed

Arms straight and glued to your ears

Start rocking back and forth without allowing the shape to break at any point

Note: If shape breaks you are too extended and still need work

Check out the Hollow Body Progression video for more cues.

Category:
Strength
|
Type:
Dynamic
|
Apparatus:
Floor
|
Movement:
Hollow Body
Hollow Rock
Jump Rope Double Unders

... (details coming soon)

Category:
Skill
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Apparatus:
Jump Rope
|
Movement:
Jump
Jump Rope
Jump Rope Singles

... (details coming soon)

Category:
Skill
|
Apparatus:
Floor
|
Movement:
Jump
Jump Rope
Jump Rope Triple Unders

... (details coming soon)

Category:
Skill
|
Apparatus:
Jump Rope
|
Movement:
Jump
Jump Rope
Kick Up to Handstand

Stand tall with your arms next to your ears

Take a big step into a big lunge and reach for the ground in front of you

Drive the back leg over your head as you gently press off the ground with your leading leg

Maintain hollow as you push away from the ground

Search for the sweet spot that will allow you to hold your handstand forever!

Category:
Skill
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Apparatus:
Floor
|
Movement:
Handstand
Kick Up to Handstand on Rings

... (details coming soon)

Category:
Skill
|
Apparatus:
Rings
|
Movement:
Handstand
Kip

Also know as Tap on Bar.

Category:
Skill
|
Apparatus:
High Bar
|
Movement:
Kip
Kipping Pull Up

Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders

The body should bow from global extension to global flexion

At the apex of the "from" portion of the swing you will spot the bar, and do the fastest pull that will get your chin over the bar (or chest to the bar)

Follow immediately by doing the fastest push away to return the same point where you initiated the pull

Done correctly, this should lead you into the next kip and allow you to link the next one

Category:
Functional
Skill
|
Apparatus:
High Bar
|
Movement:
Kip
Pull Up