High Rings skill sets for Levels 1's & 2's

Basic parts of the Level 3 and 4 ring routine.

chin-up
L-hang
swings
 

* Coaches count 3-full swings (back & front), say '1 and 2 and 3 and up', or count the 5-half swings. Athlete drops legs from the L-hang and counts, 1-backward, 2-forward, 3-backward, 4-forward, 5-backward, and then up. There are many Level 1 & 2 athletes that are not ready to be upside down on high rings. Don't force fear on reluctant students. Confidence is built by many positive experiences. Fear is real and respect each students level of confidence.

Inverted skills (for the students that are ready)

straight inverted
inverted pike
skin-the-cat
 

* [Level 3 & 4 routine] Coaches, during the swings, try to help the athlete to avoid a deep pike in the front swing and excessive arch in the back swing. Athletes will learn to MOVE THE RINGS in the opposite direction of the feet. Most Level 1 & 2 boys should be spotted by an instructor. It is also a good practice to use an extra 8-inch skill cushion under the rings. Loss of grip is most likely to happen during the backward swing, just past the bottom. The causes are multiple. Swing with bent arms, young athletes with small hands and weak grip. Many athletes will feel a jerk through the bottom swing caused by a big pike suddenly becoming an arch (like snapping a towel).

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High Rings skill sets for Level 3's & 4's

Refining the shapes and transitions from hold to swing to hold

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* (1) L-hang with a flat back is a combination of hip flexor strength and pike flexibility (not as much abdominal), (2) Swing with a hollow body to a straight inverted hang requires core muscle, (3) Shoulder flexibility and strength are needed to 'skin-the-cat' correctly. Make athletes perform this skill slowly and many times per workout. 'Skin-the-cat' can be repeated on the high bar and the high parallel bars as well. Coaches, don't assume each students can perform this skill alone (without a spot). Extra mats, proper height of equipment is all about having a safe gym. Falls are expected but not encouraged.

 

High Rings skill sets for Level 5's & 6's

New skills Level 5's must have

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* Assisted muscle-up to support (USA bonus element), lower backwards to piked hang needs slow controlled execution. A momentary back lever is expected (hold is USA bonus) to 'skin-the-cat' and pull out. The swings and the rising back tuck flyaway is expected. A tuck 'skin-the-cat' dismount is severely deducted. inlocate - 1-swing - tuck flyaway.

High Rings skill sets for Level 7's & 8's

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soon

Press to handstand, Straddle-L, Straddle planche, Double flyaway and Strengthk

Floor Rings is next