5 Kip Drills You Can Do At Home

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. 

Leg Lifts

• In this second drill, the gymnast starts by lying flat on their back.
• The gymnasts then lifts both legs up and over their head to touch the floor. 
• Remember to keep the legs straight and together to practice good form and technique. 

Shoot to Candle

• Start on your back with your legs in a pike position and hands at your toes. 
• Lift your toes up to a candle position, finishing with hands at your hips.
• For an added challenge and to better replicate the kip, after reaching the candle, shoot the toes down to a pike and push with straight arms to a pike compression sit. 

Straight Arm Forward Pike Roll

• Perform a forward pike roll and stand up with straight arms. 
• Push with straight arms to stand up. 
• Keep the arms straight to mimic the finish position of the kip.

Wrist Shifts

• Using a broom or PVC pipe tie a small weight to a string or rope and around the broom or pipe.
• Hold the broom with both hands and shift your wrists to twist the rope around the broom. 
• Be sure to keep your arms straight and shift your hands forward. 

Practicing these drills in combination with the kip will help your gymnast master the skill!

Happy Kipping!