Pak Salto Drill off cheese mat to low bar
This is an excellent drill to train your athlete to feel the movement forward, shape change from hollow to arch without moving the feet, late shape change from the upper body.
Though coach intensive, it is a really great way to sequence the actions in the pak. And it gives pretty realistic feelings throughout just a little simplified without the tap swing action.
Pak Lifter with extension
Goal here is to do a Pak lifter over the low bar (resi). Want to see a tap swing to a hollow position past the low bar. Then the gymnast does a glide swing type action over the low bar. Should ideally slightly extend the hips and shoulders upon release and feels a stall of rotation as the body floats forward. Coach controls the rotation and flight to keep this as a safe progression.
Pak Drill using Tumbl Trak Inversion Cuffs
This drill is absolutely amazing! Especially because it is not the spot heavy variety and can be done by any gymnast and coach combo. The inversion cuffs keep the athlete supported above the ground. I have situated a block tipped on a panel mat and second block to allow for the gymnast to swing underneath the front ledge.
Gymnast holds a small PVC pipe and begins in a hollow position. They have to be working their core very well as they are upside down and must be actively lifting their upper body to the hollow position. Gymnast releases the PVC pipe and swings the body open underneath the hips and feet. The head and shoulders opening happens immediately after the bar drop. This drill is great for shaping, tension and sequencing.
It is, in fact, my new favorite Pak Salto Drill!
Pak Salto
This is an actual Pak Salto. Tap swing with hollow past the low bar, extend toes towards the ceiling but slightly forward, feel the release and then stall and reach under the toes for the low bar. Should be a subtle body position change because of the direction of the toes being fairly high for this specific athlete. Low toes over the bar, creates larger arch to get the hands to the bar… This also then creates lots of late rotation on the skill. Toes a little higher can then allow for a more subtle shape change.
SLO MO video of the last step
SLO MO video so you can see the timing of the tap, the angles leaving the bar, the spot by coach, and general body shaping throughout.
Can you see the Inversion Cuff Drill in action!?