The pommel horse is a classic gymnastics apparatus that challenges even the most skilled athletes. Here’s a comprehensive beginner’s guide to starting with the pommel horse.
Contents
The Basics of the Pommel Horse
The pommel horse has a length of approximately 160 cm and a width of about 35 cm. It stands around 115 cm tall, ensuring enough space for gymnasts to swing their legs beneath it.
The pommels, or handles, are about 12 cm high, are spaced 40-45 cm apart, and are adjustable to accommodate different gymnasts. The horse’s body is typically padded with foam and covered with leather or synthetic material to provide a secure grip.
Why Girls Don’t Compete on the Pommel Horse?
Gymnastics is a sport rich in history and tradition, with distinct disciplines for male and female athletes. As the apparatus for each gender solidified, the pommel horse remained a male-only event.
Physiologically, the pommel horse requires significant upper body and core strength, which aligns more with the traditional training and skills developed in men’s gymnastics. Women’s gymnastics, on the other hand, emphasizes different strengths and skills better suited to apparatus like the balance beam and uneven bars.
Fundamental Skills of Mounting & Dismounting
Mounting and dismounting the pommel horse are fundamental skills in gymnastics. These skills are as important as the routine itself, as they mark the beginning and end of a performance.
Mounting the Pommel Horse
Mounting involves the gymnast getting onto the apparatus to begin their routine. The basic steps include:
Approach: The gymnast starts by standing next to the pommel horse, facing the apparatus.
Placement: Hands are placed firmly either on the pommels or on the horse itself, depending on the starting position required for the routine.
Jump to Support: The gymnast jumps up, lifting their body using their arms and shoulders, while swinging their legs over the horse in a controlled manner. This motion should be smooth to maintain momentum for the upcoming skills.
Dismounting the Pommel Horse
Dismounting is the process of leaving the apparatus at the end of a routine, which involves several key steps:
Build Momentum: As the routine concludes, the gymnast builds momentum through their final skills, usually involving circles or hand placements that increase swing.
Swing to Dismount: Using the built-up momentum, the gymnast swings their legs together in a sweeping motion to lift off the horse.
Land Safely: The gymnast aims to land on their feet in a controlled manner, maintaining balance to ensure a clean finish and to avoid injury.
Mastering the Essential Pommel Horse Grips
Getting the basic grips right on the pommel horse is crucial for gymnasts to perform tough routines safely and well. Here’s a closer look at the main grips used on the pommel horse and tips on how to master them:
1. Flat Hand Placement
This is the most fundamental grip where the gymnast places their hands flat on either the horse itself or the pommels. It provides maximum stability and is often used by beginners to gain confidence in the apparatus.
Training Tip:
- Practice basic swings and circles with flat hand placement to build muscle memory and confidence. Focus on keeping the hands flat and fingers spread wide to maximize stability.
2. Cup Grip (or Dome Grip)
In this grip, the gymnast slightly cups their hands, allowing the fingers to grasp around the sides of the pommel. This grip gives more control than the flat hand placement and allows for a more dynamic movement.
Training Tip:
- Practice Transitions: Incorporate drills that require transitioning from flat hand placement to cup grip. This helps in building flexibility and control.
- Strength and Flexibility: Perform wrist flexibility exercises to accommodate the cupped position and reduce the risk of strain.
3. Hook Grip on Pommels
The hook grip involves hooking the fingers around the pommels with the thumb often wrapped underneath for additional support. This grip offers a strong and secure hold. It is is necessary for executing advanced movements that involve rapid hand changes or high forces
Training Tip:
- Grip Strengthening: Use hand grippers and other grip-strengthening tools to build the necessary finger and thumb strength.
- Complex Sequences: Practice complex sequences that involve circles and transitions to get comfortable with maintaining the hook grip.
4. Overgrip and Undergrip
The overgrip and undergrip involve positioning the hands in a way that the palm faces down (overgrip) or up (undergrip), providing different leverage and control angles.
Purpose:
- Versatility: Allows for a variety of movements and transitions, adapting to the gymnast’s needs.
- Control: Offers different leverage points, enhancing control during specific elements of the routine.
Training Tip:
- Hand Position Drills: Practice switching between overgrip and undergrip in controlled drills to build confidence and muscle memory.
- Strength and Flexibility: Perform exercises to strengthen the wrist and forearm muscles, improving the ability to maintain these grips.
5. Mixed Grip
The mixed grip involves using different hand positions simultaneously to optimize grip and control. Typically, one hand might use a flat hand placement while the other employs a hook or cup grip, depending on the demands of the routine.
Training Tip:
- Combination Drills: Practice combining different grips within a single routine to become adept at switching hand positions quickly and accurately.
- Strength and Coordination: Engage in upper body strength training and coordination exercises to handle the demands of mixed grips effectively.
Basic Moves on the Pommel Horse
1) Single Leg Swings
Known as scissors, this move involves swinging one leg at a time in a circular motion while the other leg remains stationary. The gymnast alternates legs in a rhythmic pattern, often performed on the sides of the pommel horse.
Difficulty Score: 3/10
How to Perform:
- Start by gripping the pommels firmly.
- Swing one leg in a circular motion while keeping the other leg straight and stationary.
- Alternate legs smoothly, maintaining balance and control throughout the motion.
- Ensure your swings are high and consistent to develop coordination and rhythm.
2) Double Leg Circles
The gymnast swings both legs together in a circular motion around the pommel horse. This movement is a cornerstone of pommel horse routines, forming the basis for more complex skills.
Difficulty Score: 5/10
How to Perform:
- Begin with a firm grip on the pommels and a stable upper body.
- Swing both legs together in a circular motion, keeping your body straight.
- Focus on maintaining a smooth and continuous rhythm, avoiding any breaks in motion.
3) Moore
This move consists of a circle followed by a quick hop with a hand change, aiding in transitioning between different parts of the routine.
Difficulty Score: 6/10
How to Perform:
- Execute a double-leg circle.
- At the apex of the circle, quickly shift your hands to change direction.
- Practice the hand change separately to ensure smooth execution during the routine.
4) Spindle
A spindle involves performing a circle while rotating the body in the opposite direction, adding complexity and showcasing control.
Difficulty Score: 7/10
How to Perform:
- Perform a double-leg circle.
- Introduce a twist in your body to rotate in the opposite direction.
- Focus on maintaining the circular motion while coordinating the twist smoothly.
5) Traveling Skills
This involves moving from one end of the pommel horse to the other using various swings and hand placements. Traveling skills demonstrate the gymnast’s ability to maneuver across the apparatus smoothly.
Difficulty Score: 7/10
How to Perform:
- While performing circles or flairs, shift your hands and body weight to move along the length of the pommel horse.
- Maintain a consistent rhythm and ensure each move transitions smoothly into the next.
6) Flair
The gymnast swings their legs in a wide, circular motion while keeping the legs straight and the body arched. This move is visually impressive and demonstrates flexibility and strength.
Difficulty Score: 8/10
How to Perform:
- Begin in a stable position and swing your legs widely.
- Ensure your legs remain straight and your body is arched.
- Emphasize high and wide leg movements to make the flair visually striking.
7) Handstands
Transitioning into or out of a handstand on the pommel horse requires precise control and balance. Handstands are often used as transitions between different skills.
Difficulty Score: 9/10
How to Perform:
- Start by kicking up into a handstand with control.
- Maintain a tight core and balance.
- Practice holding the handstand and then smoothly transitioning back into a swinging motion or another skill.
Judging Criteria for the Pommel Horse
Judges evaluate routines based on a set of criteria that measure the difficulty, execution, composition, artistry, and landing of the performance.
1. Difficulty (D-Score)
- Element Groups: Judges require gymnasts to perform elements from different groups such as single-leg swings, circles, flairs, scissors, and handstands. This ensures a well-rounded routine that tests various skills.
- Skill Value: Each skill has a predetermined difficulty value. Gymnasts aim to include higher-difficulty skills to maximize their D-Score.
2. Execution (E-Score)
- Form: Judges look for proper body alignment, straight legs, pointed toes, and clean lines throughout the routine. Maintaining excellent form is crucial for minimizing deductions.
- Precision: Movements should be executed with precision and control, hitting the correct positions accurately.
- Flow: A routine should be performed smoothly without any unnecessary pauses or hesitations. Continuous movement is key.
- Errors: Deductions are made for any form breaks, leg separations, falls, and incomplete moves. These errors can significantly impact the E-Score.
3. Composition Requirements
- Variety: A balanced routine includes a mix of different skills and elements. This variety demonstrates the gymnast’s versatility and adaptability.
- Balance: The routine should be well-balanced, with elements performed on both handles and across the entire length of the pommel horse.
- Originality: Unique and innovative elements can impress judges and contribute positively to the score. Gymnasts are encouraged to showcase their creativity.
4. Artistry
- Creativity: An engaging and interesting routine captures the judges’ attention and enhances the overall performance.
- Expression: Movements should convey confidence and command of the apparatus, adding to the artistic quality of the routine.
5. Landing (Dismount)
- Sticking the Landing: A clean, controlled dismount without steps or falls is essential for a high score. The gymnast must demonstrate control until the very end of the routine.
- Difficulty: The complexity of the dismount also affects the score. More difficult dismounts can contribute to a higher overall score.
Scoring Breakdown
- D-Score: Calculated by summing the highest difficulty elements and any connection value.
- E-Score: Starts from 10.0, with deductions made for execution errors.
Common Deductions
- Form Breaks: Bent arms or legs, flexed feet result in deductions.
- Leg Separations: Legs should remain together unless the skill specifically requires separation.
- Balance Errors: Small wobbles or large balance checks lead to deductions.
- Falls: Falling off the apparatus results in a significant deduction.
The final score is a combination of the D-Score and E-Score, determining the gymnast’s ranking in the competition.
