INSTRUCTIONS
These drills are explained in Gymnastics Class at Unbroken and provided so you can continue progressing in gymnastics between classes. Any time you have a few spare minutes to focus on gymnastics or want a quick gymnastics-based warmup, work on these drills. Start with Session 1 of any skill. Once you can complete the Session with good form and technique, utilizing the cues discussed in class, move to the next Session the next time you work your gymnastics skills. Repeat a Session as often as necessary to make the movements perfect before moving up to the next Session.
HANDSTAND WALKING DRILLS
SESSION 1:
- 5 wall walks to whatever height is comfortable
- 10 switch kicks to whatever height is comfortable (alternating sides)
- 20 weight transfers with hands on wall
SESSION 2:
- 10 switch kicks to whatever height is comfortable (7 “good,” 3 “bad”)
- 5 wall walks to 10-second hold
- 20 weight transfers with hands on wall
SESSION 3:
- 20 total weight transfers in 45-degree wall walk
- 15 switch kicks to whatever height is comfortable (10 “good,” 5 “bad”)
- Accumulate 20 seconds of “floating” toes from wall in wall HS
T2B DRILLS
SESSION 1:
- 20-second relaxed hang on bar
- 3×10 small relaxed kip swings
- 15 total reps of 50% T2B, getting off bar every time rhythm breaks
SESSION 2:
- 3×10 small relaxed kip swings
- 5×5 50% T2B
SESSION 3:
- 5×5 small relaxed kip swings
- 3×5 50% T2B
- 15 total reps of 75% T2B, getting off bar every time rhythm breaks
KIPPING PULLUP DRILLS
SESSION 1:
- 5×5 relaxed kip swings
- 3 sets: kip, kip, 25% pullup, kip, kip, 25% pullup, kip, kip
- 7 5-second strict pullup negative from top
SESSION 2:
- 3×5 relaxed kip swings
- 10 low bar pullup drills
- 10 trench pullups to 90-degree arm bend
SESSION 3:
- 10 low bar pullup drills
- 10 trench pullups to chin above bar, looking at toes
- 8 50% pullups, getting off bar every time rhythm breaks
HANDSTAND PUSHUP DRILLS
SESSION 1:
- 8 tip to tripod and back
- 5 tripod, walk feet to headstand on wall
SESSION 2:
- 5 tip to tripod, forward roll
- 8 tripod, extend to headstand on wall
SESSION 3:
- 5 tip to tripod, extend to headstand on wall
- 8 horizontal HSPU drills, freestanding
SESSION 4:
- 5 tripod, extend to headstand on wall, forward roll
- 5 wall walk to handstand, 5-second negative to forward roll
RING DRILLS
SESSION 1:
- 5 seated overhead row on low rings
- 5 body waves on wall
- Accumulate 1 minute support hold on low rings
SESSION 2:
- 8 seated overhead row on low rings
- 5 sets, 6 reps of small relaxed ring swings
SESSION 3:
3 Rounds:
- 10 small relaxed ring swings
- 5 overhead row on low rings
- 8 support swings on low rings