Scribd Logo
Upload

Welcome to Scribd!

  • 206 views

    Hollow Body Position & Arch Body Position

    Uploaded by

    Jorge A F
    The document discusses the hollow body position and arch body position, which are important core exercises in gymnastics. The hollow body position involves shortening the midline and pulling the spine into lumbar flexion with an active core contraction throughout the body. The arch body position similarly engages the posterior kinetic chain while prone. Various drills are provided to work on transitions between the hollow and arch positions while maintaining strong core engagement. Finding athletes who can hold the positions with good form indicates superior core strength.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Hollow Body Position & Arch Body Position

    Uploaded by

    Jorge A F
    206 views2 pages
    The document discusses the hollow body position and arch body position, which are important core exercises in gymnastics. The hollow body position involves shortening the midline and pulling the spine into lumbar flexion with an active core contraction throughout the body. The arch body position similarly engages the posterior kinetic chain while prone. Various drills are provided to work on transitions between the hollow and arch positions while maintaining strong core engagement. Finding athletes who can hold the positions with good form indicates superior core strength.

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document discusses the hollow body position and arch body position, which are important core exercises in gymnastics. The hollow body position involves shortening the midline and pulling the spine into lumbar flexion with an active core contraction throughout the body. The arch body position similarly engages the posterior kinetic chain while prone. Various drills are provided to work on transitions between the hollow and arch positions while maintaining strong core engagement. Finding athletes who can hold the positions with good form indicates superior core strength.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    206 views2 pages

    Hollow Body Position & Arch Body Position

    Uploaded by

    Jorge A F
    The document discusses the hollow body position and arch body position, which are important core exercises in gymnastics. The hollow body position involves shortening the midline and pulling the spine into lumbar flexion with an active core contraction throughout the body. The arch body position similarly engages the posterior kinetic chain while prone. Various drills are provided to work on transitions between the hollow and arch positions while maintaining strong core engagement. Finding athletes who can hold the positions with good form indicates superior core strength.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    HOLLOW BODY POSITION Hol

    mid
    l
    gym ow bod
    n as y
    lin tics positi
    the e stab approa on is
    gym basis ility ch to
    nas .
    tic for s It i
    s m o s
    ove lid
    men
    t.

    In the gymnastics realm the Hollow Body Position assuredly you have found someone with superior core
    (hollow) is vital. It is the basis for solid gymnastics strength.
    movement. The hollow is a strong core contraction with
    active tissue from the big toe all the way to the finger Hollow Body Position (Supine on the floor)
    tips. As the midline is shortened there is a posterior - No Space between lumbar spine and floor
    pelvic tilt and the spine is pulled into lumbar flexion.
    Degrees of the lumbar flexion will vary depending on - Scapula are elevated off the ground
    how it is being applied. When used on the ground the
    position is “more aggressive” or exaggerated in order to - Hip is extended with a posterior pelvic tilt
    develop strength.
    We have found that athletes who demonstrate - Knees and elbows are locked
    proficiency in the hollow tend to find all other core and
    stabilizing activities to be exceedingly simple and of - Arms are by the ears with active shoulders
    fairly low demand. Find someone who can complete a
    Tabata hollow hold or rock without loss of form and - Ankle is plantar flexed with pointed toes

    Begin by pointing the toes to the sky Without losing your torso position. Then proceed to bring the arms up
    and reaching the hands high up on the Lower the legs down as far as possible overhead, tuck the biceps to the ears
    shins. Pressing the low back into the while letting the fingers trace the legs. with nice active shoulders. Limbs are
    ground, closing out all space. The Pause once the feet are 4 inches off the locked and active tissue is engaged
    scapula should be lifted off of the ground. Toes are pointed, glutes are throughout the entire body.
    ground. tight, abs are on, and scaps are up.

    [1]
    ARCH BODY POSITION Act
    i
    pos ve en
    ter g
    ior ageme
    kin nt
    eti of
    c c th
    hai e
    n.

    The arch body position is a strong contraction of the Arch Body Position (Prone on the floor)
    posterior kinetic chain while laying prone on the ground. - Chest and quads are lifted off of the floor
    Much like the hollow, there is active tissue throughout
    the body. Most athletes have an easier time establishing - Knees and elbows are locked
    this position as it is less technical than hollow. An
    aggressive arch will dependent upon active flexibility of - Arms are by the ears with active shoulders
    the shoulders, spine, and hips.
    - Ankle is plantar flexed with pointed toes

    DRILLS & SKILLS


    Hollow Sit Ups Alligator Drills Armadillo Drills
    Hollow Rocks - Hollow hold to arch hold - Elbows on knees
    Shotguns - Hollow rocks to arch rocks - One leg extended
    V-ups - Shotguns to arm haulers - One leg one arm extended

    Arch Chest Lifts A drill done by alternating A drill done by rocking the athlete up and back at any
    Arch Leg Lifts between Hollow and arch tempo while they maintain a midline contraction. If
    Arch Rocks position and transitioning from the ground is smooth and soft more aggressive play
    Arm Haulers one to the other by rolling while can be done by tipping them side to side or spinning
    maintaining form. them.

    [2]

    You might also like