lisiflex Posted August 30, 2014 Share Posted August 30, 2014 Hello! I am 16 years old and I restarted gymnastics after a 3 year-break.This season I am a L7, so I can do all L7 skills. So why I am writing you is because I want to learn a V-Sit, like the girl in the picture I attached and I want to be able to hold it for about 5secs on floor and on beam. I don't know if I should need to get stronger overall or just train for this skill specifically along with my usual conditioning? At the moment I am in the gym 12 hours a week plus every second day I attend an optional conditioning class where we work on some strength stuff.Leg Lifts ( I can do 15)Deadhang Pull-Ups (I can do 8)Chin Ups (I can do 15)Dips ( I can do 15)Pike-Push Ups (I can do 10)and then standing pike and sitting straddle presses where I can do 1 at a time, and I usually do 5 of each with a short break.I never really do max L-Sit, but I can definitely hold it for 30secs with good form and should be able to do 1 minute shaking. Of course, I can do a tucked V-Sit for about 10 secs and a straddled one also, but not very long. But as I said, I usually never train that. So this is what I can do at the moment. So should I just train for the V-Sit or increase overall strength? I would appreciate your reply! Link to comment Share on other sites More sharing options...
David McManamon Posted August 30, 2014 Share Posted August 30, 2014 A strong 30 second L sit is not ideal for a good V-sit but it could be enough if your forward fold flexibility is very good and your proportions favor a V-sit. Continue to work on overall strength AND flexibility which you do not mention in the post. Both are key for the V-sit. Note how little the gymnast in the photo needs to lean back due to excellent compression. 1 Link to comment Share on other sites More sharing options...
lisiflex Posted August 30, 2014 Author Share Posted August 30, 2014 A strong 30 second L sit is not ideal for a good V-sit but it could be enough if your forward fold flexibility is very good and your proportions favor a V-sit. Continue to work on overall strength AND flexibility which you do not mention in the post. Both are key for the V-sit. Note how little the gymnast in the photo needs to lean back due to excellent compression.Thanks for your reply!My flexibility is good. I have all splits, front oversplits of 5 inches and pancake stretch hyperextended of 8 inches. Of course, I also have a pike stretch!We never train V-Sits at my gym so no one on my team can do one.But I would really like to be able to do one! Link to comment Share on other sites More sharing options...
GoldenEagle Posted August 31, 2014 Share Posted August 31, 2014 Talk with your coaches about wanting to learn the V-sit. Link to comment Share on other sites More sharing options...
David McManamon Posted August 31, 2014 Share Posted August 31, 2014 Excellent flexibility. You may find working the skill on a variety of surfaces helpful: floor, paralettes, blocks. Also combine training it dynamically and statically - swing slowly into the move on p-bars and static hold with tucked legs. Have fun. Link to comment Share on other sites More sharing options...
Blairbob Posted August 31, 2014 Share Posted August 31, 2014 Lisi,https://www.gymnasticbodies.com/forum/topic/281-manna-an-advanced-static-strength-element/ It's for manna but it should work for V as well as that is a stepping stone to manna. Many coaches do not have very specialized programming or progressions for V-sit. Most just practice it with a spot or progress from tuck to V-sit. Nothing fancy in my experience. Link to comment Share on other sites More sharing options...
Daniel Burnham Posted September 1, 2014 Share Posted September 1, 2014 Always increase overall strength for a skill. Strength will almost always help. There are very few exceptions. As for vsit there is good advice in this thread Link to comment Share on other sites More sharing options...
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