This preparational and introductory stage will take one to two weeks depending on the talent,ability,strength and desire of the athletes that you are working with.

*As your gymnast begins their training on the HexTrainer, be sure to only do 2-3 practices a week for 30-45 minutes as to not overtrain.

When preparing to train on the HexTrainer be sure your gymnast warms up and conditions their wrists, forearms, shoulders, and core muscles. This will lead to healthy, strong wrists, and a quality workout. One important prerequisite for your gymnast to start their training on the HexTrainer is for them to execute 20 quality circles on the mushroom. This will give your gymnast the rhythm, tempo, and feel of a circle that will easily transfer over to the HexTrainer.

For your gymnast to begin their training session on the HexTrainer, start with 10-20 quality single circles. Emphasize quality form, extension, balance, rhythm, and shoulder circle; all while making sure they execute a single circle. Remember, a great finish is important. Make sure your gymnast finishes with a straight to slight arched body for a proper finishing position. This will help your gymnast prepare for their next circle.

The next step is for them to advance to 5 sets of 2 circles. After this, have your gymnast advance to 5 sets of 3 circles. Next, have your gymnast advance to 5 sets of 5 circles, reminding them to never compromise on the quality in which they do the beginning, middle, and end of their circles. This will build your gymnast’s confidence, self-esteem, and self-image for their next training session.

When your athlete can do 10 sets of 5 circles, they can then challenge themselves with 5 sets of 10 circles. Once your gymnast can perform 5 sets of 10 quality circles, on the HexTrainer, they can begin skill training.

The first skill to train on the HexTrainer is the Czechkehr(Moore). Progression videos below. The Czechkehr will be a great skill to begin with, in order for your athlete to learn how to navigate the six pommels. Each additional progression will advance your gymnast 30 degrees closer to the completed skill. Take approximately 6-8 weeks to complete the skill. At this point, the gymnast can easily transfer the skill over to the Olympic pommel horse event.