Cant (horizontal bar)

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Exercise for tilting (the trainer shows the upward movement of the closed legs)

The cradle is an element in apparatus gymnastics in which the body rotates in the vertical plane around a fixed axis of rotation and is brought from a lower starting position to a higher end position. The fag is usually exercised on horizontal bars , uneven bars and parallel bars .

Movement sequence

The starting position for the floating dump is standing in front of a head-high bar. The jump to float forward takes place backwards and upwards, the extended arms grip the bar in the instep grip . On this angled slope, the feet are pushed forward at a distance of approx. 10 cm from the ground until the body is almost stretched. The arm-trunk angle remains open during this time. At the turning point, the hip is quickly angled and the instep is brought to the bar of the horizontal bar ( "jackknife movement" ). In the main phase that now follows, the legs are pushed upwards and the arms are pried open. The hip is actively stretched, but braked before a leg-trunk angle of 180 ° is reached. The body's center of gravity is brought closer to the axis of rotation and the rotation is increased by shortening the pendulum. Through the leg thrust and its braking, impulses are also transmitted to the upper body. This swings upwards, the hands reach for support so that a leg swing movement can be made to swing back.

Typical errors and their correction

  • The gymnast bends his arms as he floats forward.
    Corrective approach: Reference to straightened arms, practicing floating ahead in isolation, e.g. practicing taking the angular slope from an elevation (small box) or sliding down a long bench from the angular slope until the body is stretched
  • The gymnast does not stretch sufficiently and begins to bend the hips too early - so the shortening of the pendulum can hardly be used as the body's center of gravity can no longer be brought to the axis of rotation.
    Corrective approach     : Isolated practice of floating forward with angling the hips at the reversal point, if necessary setting a marker for the feet so that the body is fully extended.
  • Instead of the instep, the gymnast brings the knees / thighs to the bar - here, too, the shortening of the pendulum can no longer be optimally used because the leg-trunk angle is already too open and the body's center of gravity is closer to the axis of rotation.
    Corrective approach     : isolated hip angle practice; Repeating the pre-exercise on the wall bars / the block which is situated behind the stretching.
  • The gymnast hits the legs down instead of actively pushing the feet up - this means that impulse transmission is not possible; the leg-trunk angle opens too early.
    Corrective approach     : practicing tilting thrust in isolation, tipping over with assistance, also possible from pendulum.
  • The gymnast bends his arms instead of prying them open - there is no stalking movement; this results in an unfavorable starting position for the support, because the body's center of gravity does not approach the axis of rotation.
    Corrective approach     : practice falling with a conscious focus on stretched arms, prying open with the footprint of equipment aid (small box), standing in front of the bar on the springboard, jumping into the support several times with stretched arms
  • The gymnast cannot perform a backswing from the tilting movement.
    Corrective approach     : Reference to actively bringing the shoulder girdle forward after taking up support and consciously slowing down the tilting thrust so that the end of the gymnastics can perform the leg swing backwards and upwards from a slightly angled posture.

literature

  • I. Gerling: gymnastics for advanced learners. Jump, slope and support devices. Meyer and Meyer, Aachen 2008.

Web links