January's Skill of the Month - The Bridge

The Bridge is a basic gymnastics body position that requires strong arms, and a high level of flexibility in the shoulders and back. When done correctly, the shoulders are positioned directly over the hands and the knees are straight. Gymnasts use the Bridge position to increase the range of motion in the shoulders and back, and to warm up the body for more advanced gymnastics skills on all apparatus.

To achieve a Bridge position, a gymnast begins by lying on his or her back with the knees bent and feet planted close to the body. The hands are placed on the ground directly behind the shoulders with the elbows pointing straight up. The gymnast then presses into the ground with his/her feet and hands to rise up off the floor. Once off the floor, the legs press while the arms remain strong to achieve a stretch in the upper back and shoulders. To come down from a Bridge, a gymnast should tuck his or her chin into the body to protect the neck. It is recommended that students younger than 5 years old do not practice the Bridge position because of the emphasis on the spine. An appropriate progression for younger gymnasts is the Table position.

Other common ways to get into Bridge are from standing or from handstand.

Next Month:
The Handstand