How many of you have experienced seemingly stalled skill growth? It seems like every day after class you attempt whichever skill you want to do and you never get any better. It seems like you will never string together toes-to-bar, handstand pushups, chest-to-bar pullups. The extra effort seems like it is a complete waste of time. Well, I’m here to tell you it is definitely not a waste of time, but, there is a more effective method to train gymnastics skills. This method involves 20 minutes, 2 to 3 times per week, using CrossFit’s SLIPS methodology.
Learning new skills in CrossFit is all about body control and body awareness. Its about having the strength to move your body accurately. If you follow CrossFit.com, they have been prescribing a method called SLIPS to train just that, your body control and awareness. This method, SLIPS, stands for Scales, L-Sits, Inversions, Planks, and Stretching.
Below, I have provided examples of each SLIPS exercise.
Front and Back Scales
L-Tuck, Single Leg L-Sit, L-Sit
Handstand, Scaled Handstand
Practicing each of these five movements for twenty minutes collectively, two to three times per week will jumpstart your gymnastics skills training. Each of these movements increases body control and strength.
Here are a few examples of how you could implement SLIPS training:
Switching every four minutes for five rounds, practice Front Scales and Back Scales, accumulate as much time as possible in an L-Sit, P practice inversion descents, plank for four minutes, and stretch for the remaining four minutes.
10 Minute EMOM- 1 minute right leg front scale, 1 minute right leg back scale, 1 minute left front scale, 1 minute left foot back scale, 1 minute L-Sit.
Then, straight into: 10 Minute EMOM- 2 minute inversion hold, 1 minute Plank hold, 1 minute deep squat hold.
The options are endless. But practicing Scales, L-Sits, Inversions, Planks, and Stretching for twenty minutes two to three times a week will undoubtedly expedite your skills training because it allows you to understand and control your body from the center, or the core. All movement originates from the core. However, if you have a weak or disorganized core, you lose most of your movement potential. Use SLIPS training to strengthen and coordinate your trunk. Use SLIPS training to learn new skills and perform movements meaningfully.
If you are in a position currently where your skills training has stalled or seems deathly slow, take two weeks off of working on that specific skill. Do SLIPS training three times per week. Retry that skill you couldn’t hit before. You will get it or notice significant improvement. Take this challenge if you want get better.
Move better. Move happier. Move meaningfully.