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Arm Swing Control Exercises: Floor Drill

Arm Swing Control Exercises is a beginner-level floor exercise drill that works on extra arm swing, body alignment and poor posture. Train precise arm positions and eliminate extra arm swings that cause deductions on landings and transitions.

Quick facts

Event
Floor Exercise
Difficulty
beginner
Equipment
mirror, mat
Time per round
about 6 minutes
Muscles
Shoulders, Core, Triceps, Upper Back

How to do Arm Swing Control Exercises

  1. Crown Position Holds

    Stand in front of a mirror and hold the arms in crown (by the ears, straight). Check that the shoulders are down and the arms do not drift. 3 holds of 20 seconds.

    Cues: Arms by ears · Shoulders down · Still arms

  2. Jump Landings with Locked Arms

    Perform straight jumps and land with the arms held in crown. The arms should not swing forward or out on the landing. 10 reps.

    Cues: Land and freeze · No arm swing · Squeeze the core

  3. Set-Position Transitions

    Move between choreographed arm positions (crown, side middle, front middle) on counts, stopping each one cleanly. 2 rounds of 8 counts.

    Cues: Hit each position · Stop cleanly · Eyes up

  4. Skills with Arm Checks

    Perform simple skills or landings from your routine and finish each with arms in the set finish position. Film and review for extra swings. 10 reps.

    Cues: Finish position every time · No recovery swings · Review on video

Fixes these deductions

Video

Watch a demonstration “Stick Drills” by USA Gymnastics University Channel, on YouTube (opens in a new tab)

Common questions

What does Arm Swing Control Exercises help with?
Arm Swing Control Exercises targets extra arm swing, body alignment and poor posture. Train precise arm positions and eliminate extra arm swings that cause deductions on landings and transitions.
Can you do Arm Swing Control Exercises at home?
Yes. The equipment it lists (mirror and mat) is easy to set up at home.
What level is Arm Swing Control Exercises for?
Stickd rates Arm Swing Control Exercises as a beginner drill.

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