Date: Tuesday 02/11/2013
https://docs.google.com/file/d/0B-RUsfp8zej7V3UwRmhRWUFiVmM/edit?usp=sharing
Skill: Handstand
Goal: Determine athlete's level of Handstand (or Handstand progression) comfort; with a solid hollow body position. (No broken, scorpion-like handstands)
When finished the athlete (and trainers) should know which movement or progression is appropriate for them.
[Next Tuesday will be Max Effort assessment in the appropriate movement or progression]
Hollow Body
Show Hollow Body Progression Video:
Assess:
Determine maturity of each athlete's hollow body position.
Lowering the legs without losing the back position. Arms straight and reaching slightly behind the ears. Short intervals (~15s).
Handstand against Wall
Show Handstand Against Wall Progression Video:
Assess:
No facing-away Handstands allowed. Wall-facing only.
Partner assist (gentle pressure on calf as confidence that the athlete shouldn't fall "off" the wall) as the athlete is reaching the height of their wall climb to enter the Handstand position and as the athlete begins their descent. Controlled. Small steps with the arms and feet.
Assess athlete's ability to maintain hollow body, active shoulders, straight legs, feet together with toes pointed.
Handstand
Show Kickup to Handstand video:
For the athlete's that have (or are very close) to a freestanding handstand WITH the solid hollow body position.
Assess:
The athlete's ability to kick up to handstand, with or without partner assist for balance, and the ability to hold a stacked hollow body position. Active shoulders pressing through the ground, straight legs, feet together with toes pointed.
Progressions
Prerequisites:
1. Solid Hollow Body Position
2. Shoulder mobility to keep ribs down (hollow body) while shoulders are active and pressing overhead
If either prerequisite is missing, suggest time in hollow body or shoulder mobility work and reassess next week.
Progressions:
1. Headstand
To find head position, lay in pushup position flat on the ground. Nose is approximately where the head will go in the tripod.
1a. Tripod with band around the hips pulling athlete up into position to rest knees on elbows or elevate hips up.
1b. Tripod with knees on elbows.
1c. Tripod with knees just above elbows, but not resting on elbows.
1d. Tripod with legs straight, feet together, toes pointed.
2. Handstand from box
2a. Knees on tall box
2b. Feet on tall box. Straight legs. Pike position.
[Skipping the Handstand against Wall - Facing Away. ]
3. Handstand against Wall - Facing the Wall
3a. Pushup (hollow body) position at the bottom, take one step up the wall. Press through the shoulders, keep hollow body.
3b. Pushup (hollow body) position at the bottom, take another (or larger) step up the wall. Press through the shoulders, keep hollow body.
3c. Pushup (hollow body) position at the bottom, small steps up the wall, small steps with the hands, approaching the wall maintain hollow body.
(spotter for confidence, gentle pressure on calf toward wall
https://docs.google.com/file/d/0B-RUsfp8zej7V3UwRmhRWUFiVmM/edit?usp=sharing
