Going upside down is the best part of gymnastics!
As coaches – we give kids the tools to be able to go upside down safely — and a BIG part of that is helping them develop “strong arms” to support themselves first!
This post has a few progressions & drills you might add to your lesson plan in order to practice strong arms and build that strength up! and as your gymnasts prepare to try more serious upside down skills!
The best place to start? Front supports!
Starting with Front Supports on the Floor
Floor front supports are admittedly basic – but also the BEST place to start teaching “pushy arms” vs “squishy arms” (shout out to Ashley from Champaign Gymnastics Academy for teaching me that phrase)!
Once those arms are holding strong in a front support, it’s time to start adding some variations, like:
- lifting one foot/one hand (or one hand/foot at the same time!)
- jumping feet apart, then together
- tapping one shoulder with the opposite hand (one at a time)
- elevating feet (start low, and slowly increase elevation)
- elevating hands (start low, and slowly increase elevation)
- walking in front support (similar to bear walks)
- inch worms – feet walk in, then hands walk out, etc.
- flipping from from front support to rear support (and back)
Don’t forget you can make a lot of these into a challenge or game!
Try These Front Support Activities + Games!
Block Support Swings + Straddle
You can see in this video how hard this gymnast is working to keep her arms straight & strong — adding the swing and straddle is a great way to increase the challenge!
Front/Rear Support Flip with Hands Elevated
Working on strong arms (while in motion, not just static) and practicing a straight body line will translate well to handstands down the road!
Bean Bag Balance Game
I love the added challenge of balancing the bean bags on the pillar (a foam roller) on this one — forcing the need to be strong on one arm to accomplish the task! It’s super smart they have them do both side too to even things out!
Front Support Pylon Stacking Game
Here is a wacky idea that I invented with some kids — it’s nothing crazy, BUT they do have to build their endurance being on their hands!
Side Stepping Tunnels
First of all – this looks like fun! Who doesn’t love a little teamwork game? Plus, you can see how much effort, coordination and strength endurance it takes these kids to stay strong and not fall down on your friends!
Hop Overs – Getting More Vertical!
Once kids are a little stronger, they can start going more and more upside down — AND, move through the front support position, instead of holding it. Here is a great example of leveling up in that way – getting more and more vertical, while still keeping strong arms!
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