Learning the Correct Arm Path in the Onodi
Arms - I aim for the first arm to pass behind the ear/head so the athlete can look under their arm at the beam. The first video is the drill for just the arms. The second is an onodi, and the screen shot shows the athlete looking under her arm during the skill. -Common problems at this stage: Throwing the head early, not spotting the ground/beam.
Jump Pike to Handstand
Jump pike snap to handstand. Start very close to the mat and jump to a pike having the hands land close to the edge of the mat. The goal here it to get the hips up over the hands. Snap to a handstand and fall to your back or roll out. -Common problems at this stage: Pressing up vs. snapping hips up. Diving out too far
Tucked Jump Half to Handstand
Tucked Jump Half to Handstand- Here the athletes have bands on their arms and legs. This forces them to turn with their hips and shoulders vs. splitting legs and dramatically dropping their arms to facilitate the turn. The tuck makes it easier for them to get around and get the hips up and over. Again, start close to the mat and have the hands land close to the edge. -Common problems at this stage: Turning around the side Throwing the head early, not spotting the floor/beam.
Straight Leg Jump Half to Handstand
Straight Leg Jump Half - still using the bands have them jump half roll or fall to their back with straight legs. Once they can do that have them limber out. -Common problems at this stage: Turning around the side Throwing the head early, not spotting the floor/beam Drills 3 and 4 can also be done without bands as well.
The Whole Skill
Onodi! Take the bands off and try. Often the girls have a tendency to split too early which will make them go crooked - so always go back to two foot onodis and banded onodis.
Onodi on the Beam
Do it on the beam!!!
You can do all of the same drills up to a higher surface. This helps makes sure the girls are really jumping vs. pivoting and getting their hips up over their hands. Closing thoughts - An Onodi shouldn’t be super long. They go up and over. Work on seeing the hands hit the beam/floor. Stand up tall through the bottom hip vs. the lower back.