USA Online: Technique: Ring Dismount Development Page 1 of 2

Ring Dismount Development

by Kevin Mazeika

Dismounts

Areas of Development-Double Layout, Layout Full Out, Layout Double Double, Triple and Forward Dismounts.

All of the dismounts have a common key element to them and that is the turnover. In order to achieve these dismounts, the turnover, right after the bottom, needs to be quick and efficient (not to mention you must be incredibly strong, too). A tight upper chest and shoulder arch should be maintained in the bottom of the swing. Then an aggressive pull downward on the rings should occur as the turnover is initiated. This will help isolate the shoulders at the bottom while the rest of the body swings through in a nice hollow position (chest rounded, hips tight). Toes need to kick quickly overhead through the cables. Maintain good body tension and pressure on the rings while the shoulders rise up and around. The first rotation is completed while still on the rings.

Turnover Drills

z Hold gymnast in a candlestick position and have him pull down on the underside edge of a (see figure 1) z Basic swing turnover with very little blocking back on the rings (do this straight legs and also tucked for speed development) z Basic swing or dislocate to tucked Felge to support z Basic swing or dislocate to straight body Felge to support (see figure 2) z Strength development-Hollow rocks, candlestick up and down holding base of horse, and on high bar do hollow holds and lower downs

The second rotation of the dismount is the release and kick through to a layout, full or double full. The second rotation is almost solely dependent on the efficiency and quality of the turnover phase. If the turnover is done well, the gymnast will just release or slightly throw the rings to the side to initiate the second rotation. The toes need to kick through and the shoulders rotate back and down aggressively. Once rotated past vertical, then any body position change or twist can occur.

Note: For the layout double double, a very efficient double layout without changing body position, maintaining hollow, is suggested.

Release Drills

z After turnover drill, release and land on your back in the pit z Turnover drill, release and flip over z For twisting, release and 1/2 twist over to your back and then to your feet

For a triple back, being able to rotate quickly is a good thing! The turnover right at the bottom will be the same, shoulders down, chest rounded. The knees will begin to tuck on the way up and over. The release should occur at about 3/4 of the first flip with a quick tug USA Gymnastics Online: Technique: Ring Dismount Development Page 2 of 2

on the rings for height and rotation. In my opinion, the timing of the skill should feel like, one...two-three.

Triple Back Drills

z Double back kick out z Many repetitions of triple backs on trampoline

For forward rotating dismounts the turnover phase is equally as important as the other dismounts. A tight body, upper chest and shoulder arch turnover should be used (like an inlocate). Shoulders need to stay down and "half inlocate," heels drive up and over aggressively, then release the rings. Negative rotation is a common error on forward dismounts. To avoid this, the heel drive needs to quickly go past vertical then "stand or sit up" into the flip (similar to a handspring front on ).

Forward Dismount Drills

z Basic swing to layout front z In a spotting belt, hard rotating layout front z On trampoline, heel drive double layout front and layout front to tuck or pike front

This article appears in the May 1999 issue of Technique, Vol. 19, No. 5.