This tumble track drill is another possible introductory approach to some of the reverse hecht technical actions. The gymnast's goal is to fly back toward the resi-mat at the same time that her body stands up and aims to create forward rotation.
Although the gymnast demonstrating the drill has not mastered all its technical details correctly and is still showing too much pancake position, the final goal is to turn over forward the whole body in one single unit with the straddle legs moving backwards and closing without the gymnast getting stuck or exhibiting a very deep pancake.
These two reverse hechts were performed by a junior elite gymnast still in the process of learning the skill. He misses the first turn and catches the second, and it seems that one of the main differences between both attempts was related to the direction of the arm throw to begin the flying phase.
When athletes miss their reverse hecht releases, if possible, they must aim to land flat and try not to use their arms which can result in an injury to an upper limb bone or joint. Check how this gymnast aims for a proper whole body flat landing.
These are a few video examples of pike reverse hechts performed by junior athletes starting the skill. Regardless of the body position, all great reverse hechts require a sudden stop after the tap kick to a candle stick. Gymnasts should demonstrate high straddle hechts before mastering pike and layout hects.
Besides the larger amount of power required to perform a layout reverse hecht compared to a piked reverse hecht, the main difference between both skills is given by the way the bar is cleared during the flying phase. A true layout hecht clears the bar in a straight or hollow position without exhibiting any obvious hip flex.
This is another example of the useful variety of bar skills that single rails help to introduce and develop. The goal is to jump back and get familiar with catching the bar and immediately push away to facilitate a good swing for any subsequent skill following the reverse hecht.
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.