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
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This drill mimics the glide swing, the first part of the kip.
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Start in a pike sit with the frisbee (or paper plate) on your heels.
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Lift your hips and extend your feet out and then pull back.
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The goal is to reach full extension, from shoulders to hips.
