Subtotal: $399.00
Teaching the Kip on uneven bars involves a
combination of strength, technique, and proper drills.
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KIP PRE-REQUISITES: Swing, L-position hold, back hip circle, straight leg lift (toes touching the bar)
Here are some of the best tools and drills to help gymnasts master this fundamental mount:
TOP 10 KIP DRILLS
Q: How can i teach my gymnast to take off and start the kip mount in the correct body position?
1. Hollow Body High Bar Jump: Focus on the core, which is crucial for maintaining body shape during the very first part of the Kip. It might sound counter-intuitive to practice the essentials of transitioning from one bar to another before even being able to do it on the low bar, but this is a very valuable drill because it involves working on:
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- Â balance for a correct jump by gripping on the bar with the balls of your feet and your toes
- Â tight, hollow body stance and neutral head position from the standing on the low bar position
- Â precise jump on to the high bar with pointed feet, extended legs, and straight arms
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Alternatively, you can also use a Floor Bar Trainer to mimic the feel of the low bar.
Q: How can I teach my gymnast the correct swing and how to extend the body before piking up the kip?
2. Slide Drill :Practice the swing under the bars to develop the timing and rhythm needed for the Kip.
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3. Leg Raises (conditioning): Strengthens the hip flexors and core, aiding in the upward motion of the legs.
4. Jump to Support: From a seated position on the mini-tramp, jump to support on the bar to get used to the motion.
Here’s a visual example from the Head Over Heels instagram account, and some more bonus drills!
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5. Leg Raises: Strengthens the hip flexors and core, aiding in the upward motion of the legs.
6. Shoulder Shrugs: Helps develop shoulder strength and awareness, essential for the Kip.
7. Progression on Low Bar: Start practicing the candle position on a low bar to practice the skill motion without the height concern.
8. Practice with a Spot: Have a coach or teammate spot the gymnast as they attempt the Kip to ensure safety and correct technique.
9. Back Hip Circle: This drill helps gymnasts get comfortable with the transition from hanging to support.
10. UNLOCK THE SECRET: DGS Kip Wheel: Helps provide safety and support while gymnasts practice the skill independently.
Kip Tools
1. Uneven Bars Hand Grips, Chalk, Chalk Holder: The primary tools for practicing the Kip.
2. DGS Kip Wheel: Helps provide safety and support while gymnasts practice the Kip independently.
The DGS Kip Wheel is a revolutionary tool designed to help gymnasts master basic elements such as kips and hip circles on the uneven bars, and also back handsprings, without the need for a spotter.
3. MiniTramp: Can be used for strength training and to assist with the motion.
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4. Foam Blocks or Mats: Provide a safe supporting area for practicing drills or skills.
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5. Floor Bar Trainer: Useful for practicing the Kip drills in a less intimidating setting.
Tips
– Focus on Timing and Body Position: Emphasize the importance of maintaining a tight, hollow body position during the whole skill, while taking advantage of the pendulum-like timing.
– Use Visual Demonstrations: Show videos or perform demonstrations to help gymnasts understand the movement.
– Consistent Feedback: Provide immediate feedback on technique to help gymnasts adjust their movements.
By incorporating these tools and drills, gymnasts can build the necessary strength and technique to successfully perform the Kip on uneven bars.