Planche (exercise)
Encyclopedia
A Planche is a skill in gymnastics
in which the body
is held parallel to the ground, giving the illusion of floating. It is a move that requires a great deal of strength
and balance
.
There are many variations of a Planche, although only two are accredited in artistic gymnastics
: the straddle Planche, and the straight legged Planche. Somewhat less well known is the double planar Planche. Depending on the event, it can range from a B to a D skill, and must be held for at least 2 seconds. This move is also done commonly in break dancing (known as a no legged or Planche pushup). The muscles used in this exercise are the chest, shoulders, upper back, lower back, and glutes.
There are many ways to work up to/train a Planche. The most common method of training in a gymnastic discipline of this skill involves progressions. A progression is a certain stage of skill; an athlete's ability to do the skill can be measured at each progression. Usually they are either trained in sets of strength or time. Strength training would involve trying as hard as possible to reach the next progression for a small amount of time. A timed hold is simply staying at one progression and holding it for a certain amount of time. Usually an athlete tries the next progression after they could hold a progression in good form for 60 seconds.
The progression is usually frog stand, advanced frog stand, tuck planche, advanced tuck planche, straddle planche, then full planche. The arms should be locked at all times in all positions, except frog stand.
Useful Vocabulary:
Progression
A Progression is a distinct physical position: typically one of a series of increasing difficulty culminating in the desired position. There are five mainstream progressions for a Planche.
Gymnastics
Gymnastics is a sport involving performance of exercises requiring physical strength, flexibility, agility, coordination, and balance. Internationally, all of the gymnastic sports are governed by the Fédération Internationale de Gymnastique with each country having its own national governing body...
in which the body
Human body
The human body is the entire structure of a human organism, and consists of a head, neck, torso, two arms and two legs.By the time the human reaches adulthood, the body consists of close to 100 trillion cells, the basic unit of life...
is held parallel to the ground, giving the illusion of floating. It is a move that requires a great deal of strength
Physical strength
Physical strength is the ability of a person or animal to exert force on physical objects using muscles. Increasing physical strength is the goal of strength training.-Overview:...
and balance
Balance (ability)
In biomechanics, balance is an ability to maintain the center of gravity of a body within the base of support with minimal postural sway. When exercising the ability to balance, one is said to be balancing....
.
There are many variations of a Planche, although only two are accredited in artistic gymnastics
Artistic gymnastics
Artistic gymnastics is a discipline of gymnastics where gymnasts perform short routines on different apparatus, with less time for vaulting . The sport is governed by the Federation Internationale de Gymnastique , which designs the Code of Points and regulates all aspects of international elite...
: the straddle Planche, and the straight legged Planche. Somewhat less well known is the double planar Planche. Depending on the event, it can range from a B to a D skill, and must be held for at least 2 seconds. This move is also done commonly in break dancing (known as a no legged or Planche pushup). The muscles used in this exercise are the chest, shoulders, upper back, lower back, and glutes.
There are many ways to work up to/train a Planche. The most common method of training in a gymnastic discipline of this skill involves progressions. A progression is a certain stage of skill; an athlete's ability to do the skill can be measured at each progression. Usually they are either trained in sets of strength or time. Strength training would involve trying as hard as possible to reach the next progression for a small amount of time. A timed hold is simply staying at one progression and holding it for a certain amount of time. Usually an athlete tries the next progression after they could hold a progression in good form for 60 seconds.
The progression is usually frog stand, advanced frog stand, tuck planche, advanced tuck planche, straddle planche, then full planche. The arms should be locked at all times in all positions, except frog stand.
Useful Vocabulary:
Progression
A Progression is a distinct physical position: typically one of a series of increasing difficulty culminating in the desired position. There are five mainstream progressions for a Planche.