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The Kip-Up Maneuver as a Drill for Sport Performance
Kip Up Definition: The kip up is a dynamic acrobatic movement used by individuals to move from a supine position to a standing position. The kip up consists of a full body movement in which different joints move simultaneously in order to land in a standing position. A standing position is defined as having both feet in contact with the ground, without falling or using the arms for support. The kip up is used frequently in a wide range of recreational and competitive activities such as gymnastics (Taiga, 2010), martial arts (Kim, 2010), pole vault (Julien, 1996), and crossfit (Smith, 2013). The transition from the aerial phase to the landing phase of the kip up requires the knees and hips to move from extension to flexion. This allows the body to absorb shock due to the downward forces produced in the motion. As the center of mass returns to its normal position at the hips, the knees move through extension, applying ground reaction forces in the positive y-direction, returning the body quickly to a standing.

More information on how to do this motion: How to Kip Up

Sports which show similar motion patterns to the supine kip up:

Gymnastics- Back Extension Roll –Participant rolls back in hip flexion while shoulders move through flexion. Hands make contact with the ground proximal to the ears as the hips are extended which leads the shoulders to “take-off”. The elbows are in flexion as they move through extension to “explode” the full body into a handstand (full body extension upside down) to finish the move. This move executes the same kinematic behavior as a kip up, except instead of the body taking the flight, the body continues to extend into a handstand. The quick release of the elbow flexion to extension during the transition from the preparation phase to the aerial phase is similar to the back extension roll elbow flexion. Both movements use the elbows as a spring to transfer the potential energy into kinetic energy as ground reaction forces are applied and a vertical thrust is achieved. The back extension roll is used on the floor, and balance beam. Back extension rolls are commonly used as a drill for several bar movements.

Kip on Bars: Gymnastics Kip Up Similarly to the supine kip up, the kip on bars requires an individual to rise from feet, hips and knees brought superior to the head into an upright position. The kip on bars is done without the use of the feet. An individual hangs from the bars brings the legs in front of the body (knees extended, and hips in flexion. The body then moves into deeper hip flexion as the feet come toward the hands and bar. Thereafter, the practioner creates force against the bar as to rise above the bar with elbows extended, and knees and hips extended. Image Example: (Yamasaki, 2010)

Pole Vault -Pole Vault The pole vault motion is segmented into four phases: the take-off, the rock back, the pull-up, and lastly, the fly-away (Hubbard, 1980). The two phases that are relatable to the kip-up movement are the rock back and the pull-up. The pole vault movement is done with the help of a pole, maneuvered by the athletes arms and hands. In this movement the arms and hands are, in the rock back and pull-up phases, used to pull the body upwards, thereby helping the kip-up movement (Hubbard, 1980). The segment of the kip up when the individual moves from the preparation phase to the aerial phase most resembles the part of the pole vault in which an athlete clears the pole height (rock, back to pull up). In both movements and individual begins with legs anterior to the chest, and body rotated backwards. The person then proceeds to extend their elbows, hips and knees as to create force against the ground in the kip up, or pole in pole vaulting in order to take flight and land on their feet. (Mariano, 1996) Image Example:

Traditional Squat- SquatThe landing of the kip up is similar to the squat used in powerlifting. This is because in both moves an individual starts in standing position as knees move through flexion, therefore, lowering the body closer to the heels or sitting on heels. The knees go through flexion to absorb the downward forces secondary to the weight being lifted. The knees move through extension and apply ground reaction forces to move the weight in the positive y-direction, returning the body to a standing position. Image Example: