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.