Getting The Gymnastics Kip – Tips To Get Kip

Achieving a kip in gymnastics is a significant milestone, especially on the uneven bars for female gymnasts. It requires a combination of strength, timing, and technique. Here’s a step-by-step guide to help your child get her gymnastics kip:

1. Build Upper Body Strength:
   • Pull-ups: Have your child practice pull-ups to build the necessary strength in the lats, shoulders, and arms.
   • Leg lifts: Hanging from a bar and lifting the legs to a horizontal position will help develop core strength.
2. Glide Swing Practice:
   • Start by having your child practice the glide swing, emphasizing keeping the body straight and extended.
   • Ensure she pushes away from the bar at the end of the glide to create momentum.
3. Toe Shoots:
   • From the glide swing, have your child practice shooting her toes upward towards the bar. This movement helps with the timing and the initial motion of the kip.
4. Hip Flexion:
   • Using a floor bar or a low bar, have your child practice the motion of bringing her hips to the bar. This can be done by lying back and pulling the hips up to the bar.
5. Combine the Movements:
   • Once she’s comfortable with the individual components, combine them. Start with the glide swing, shoot the toes up, and then quickly snap the hips to the bar.
6. Practice with Assistance:
   • Initially, a coach or spotter can help by providing a slight lift at the hips during the kip motion. This assistance helps the gymnast feel the correct motion and build confidence.
7. Drills:
   • There are various drills that coaches use to help gymnasts achieve their kip. One common drill is practicing the kip motion on the floor using sliders under the feet.
8. Consistent Practice:
   • Like any gymnastics skill, achieving a kip requires consistent practice. Encourage your child to practice regularly, but also ensure she gets adequate rest to prevent overuse injuries.
9. Stay Positive and Patient:
   • The kip can be a challenging skill to master. Celebrate small achievements along the way and remind your child that every gymnast progresses at their own pace.
10. Seek Expert Guidance:

• If your child is serious about gymnastics, consider enrolling her in a gymnastics class or hiring a coach who can provide expert guidance and spotting.

Remember, safety is paramount. Ensure that your child practices on appropriate equipment with adequate padding and, if possible, under the supervision of a trained coach.