THERE IS NO “KICK” IN A KIP

 

Did you ever notice how many kids, boys and girls, kick when they try to do a kip?

This is a very common problem. 

 

When doing a kip, the ankles should be brought up to the bar and as the body swings back, the arms pull up and the legs extend.  However, when the legs are extended there is a tendency to want to kick.  This kick takes the legs away from the bar and makes it impossible to make the kip.  In order to make the kip, the legs need to extend and be kept right next to the bar.  Therefore, this is definitely not a kicking action. 

 

Sometimes we use the idea of “putting your pants on”.  This concept is easy to understand and relates to the gymnast that the legs need to travel up the bar and stay close to it.  If the gymnast is having a very difficult time making the kip it may be due to a lack of strength.  The strength involved in doing a kip is to fold: first, one must be able to pull himself to a support and second, bringing the legs to the bar requires a certain amount of stomach strength. 

 

In order to develop the strength involved in the kip it helps to do the following:  the strength to develop the pulling action can be developed by doing muscle ups with or without help from the coach, second, the strength to bring the ankles to the bar is developed by doing leg raises on the bar or preferably on stall bars.  By using the stall bars the use of the shoulders to facilitate the leg raise is minimized, therefore isolating the stomach muscles involved in bringing the ankles to the bar.

 

Last, but of great importance, the tap swing for the long hang kip and the glide action for a glide kip must also be developed and the coordination of the swing and the action described above takes time to develop.

 

One more thing, in an effort to isolate the kipping action, the drop kip will help.  The drop kip also requires timing and coordination.  However, there is no swinging movement to learn separately.  To accomplish the drop kip the gymnast begins in a support on the bar. With a very minimal cast the gymnast falls backwards, as if to do a back hip circle, brings the ankles to the bar, waits for the swing to go forward and then extends the legs along the bar while pulling him or herself to a support.  This additional skill will pay great dividends down the road.  I highly recommend you do this while learning the long hang tap swing and the glide swing.

 

Hope this helps with coaching the kip and remember “there is no kick in a kip”.

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