In this progressive step of the previous stalder drill, the gymnast continue increasing the amplitude of their body extension coming out of the pancake compression and also aim to direct that extension closer to the vertical line until they eventually reach a total handstand.
Although front giants may be trained using straps with an overgrip to practice certain skills such as inverted giants in eagle grip, the intitial grip required is an undergrip. Therefore it is important to know how to place the hands on the straps for safe undergrip swings.
During straps training sessions, front giants may be learned with an overgrip. Eventually it is wise to master front giants with an undergrip hand position. The athletes may build up their swings until they bring their bodies up to a handstand support. Observe how the hands are placed in the straps for undergrip swings and front giants.
Begining with an undergrip during the front part of the swing the gymnast brings the legs to a deep pancake in which the body passes through the bottom and is kept during the swing up while the athlete initiates a strong straight arms pull to support. The support ends with a wrist shift while the legs move out of the pancake compression.
The gymnast then makes a backwards roll to dislocate. The athlete must shift the wrists to maintain proper weight support at peak height or his body may collapse against the bar. Notice also the wrists shift on each inverted giants ascending phase to support.
The straps training is a convenient way to practice and develop reverse hechts timers without burning the hands. At first the gymnasts may practice hecht timers from big swings emphasizing a quick shoulder angle opening and a change from hollow to tight arch body positions before the swings moves under the horizontal.
Different horiztonal and uneven bars require different giants speed. Advanced gymnast must be able to speed up or slow down their giants at will be means of the power utilized to execute their taps. The straps are a perfect opportunity to practice long sets of giants where the athlete may change from fast to slow giants and vice versa several times in each single set.
At the same time that gymnasts are learning limbers, cartwheels, round-offs and other basic skills, they can also begin learning to jump backwards onto a resi-mat. The arms can stay-up or swing-up with a shoulders-width to the ears side. The knees should be bent slightly to begin the jump. Make sure the gymnast does not squat too deep. The jump must show good flight with a long travel back.
Coaches may spot the gymnasts upper back and shoulder area so they can practice the dynamic coordination betweeen the arms swing and the lean back motion with a quick opening into a tight arch position. Beginning with a hollow chest facilitates a stronger chest opening to the tight arch.
Gymnasts starting to learn back handsprings can benefit from feeling the lean back action in a simpler way. Also getting familiar with hollow chest to open chest and shoulders and the legs push to open hips on a single tight arch body unit. This drill helps the athletes to train the lean back action several times in a row with a coach's assistance.
Rocking back and forth lying down on a barrel may help gymnasts to experience the single arch-body unit with open hips and shoulders required for the back handspring flying phase.
Gymnasts showing improvement on simpler drills and spotted back handsprings may be introduced to barrel back handsprings. Coaches must make sure that the gymnast does not start so close to the barrel as it forces them to undercut their jumps.
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