5 Kip Drills You Can Do At Home

The kip is a milestone skill in gymnastics.  For many gymnasts, the kip is the first skill that provides a true challenge.  The kip is a mount to get on the bar beginning as early as level 3 on Competitive Team.  It is a skill that requires both strength and proper timing.  It requires many repetitions and a lot of trial and error.  Here are a few easy drills that you can practice at home to work on both the strength and proper technique.  

Frisbee Glide Extensions

• This drill mimics the glide swing, the first part of the kip. 

• Start in a pike sit with the frisbee (or paper plate) on your heels. 

• Lift your hips and extend your feet out and then pull back.   

• The goal is to reach full extension, from shoulders to hips.