The gymnast does not take off the ground during the front long swing, but tries to kick forward dynamically. Just before reaching the highest point of the front long swing, the gymnast swings his legs fast backwards into a slightly arched position, simultaneously pushing rings out and down. At this moment, the gymnast releases the rings and flight vertically down. He lands in a slight squat.

The gymnast uses the energy from the back swing of the legs to subsequently raise them high up during the front swing. Similarly, he utilizes the potential energy in the front swing to gain a high speed back swing. In the process, the potential energy is converted into kinetic energy. After releasing the rings, the body falls freely towards the ground under the effect of gravitational force.

• Insufficient or early leg kick forward during the long swing.
• Early or slow back swing of the legs.
• Bent arms.

• Physical preparation 1

  Stretching the pectoral muscles is important. Exercises can be done in pairs.

• Physical preparation 2

  Another option is to stretch the pectoral muscles using an expander.

• Physical preparation 3

  The dynamic raising of the legs forward is also important for the element. Therefore, we strengthen the abdominal muscles and hip flexors.

• Drill 1

  The correct execution and timing of the movements should be practiced first on the still rings.