Video of Strap Bar Lecture. Presented at various gymnastics workshops 2025
Alberta Gymnastics Federation High Performance Camp.
Alberta Gymnastics Federation High Performance Camp. November 2024
In order to get the most out of our time together I wanted to give my plan for the weekend and my expectations.
UNEVEN BARS PLAN, EXPECTATIONS, and RESOURCES.
EXPECTATIONS for Training Camp:
I would like All levels to be able to show me at least 1/2 routine (1st 1/2, 2nd 1/2). It is OK if parts are spotted. Please be ready to AT LEAST show me combinations. We have a lot of ground to cover.
For example: The following are IN ROUTINE not individual skills.
Level 8/9 show an upgraded dismount. Can be spotted or into pit.
Level 9 show an upgraded release move. Can (should) be spotted. For example- 1st 1/2 routine with shoot over or Pak (spotted ). 2nd 1/2 with upgraded dismount (spotted or pit)
Level 10 same as level 9
Example Routine: these are JUST examples.
Example: Level 8.
- Kip cast 1/2 pirouette.
- Clear hip handstand.
- Kip cast toe circle around bar. Jump down.
Go over pit
- Kip Cast Hand
- Giant, Giant
- Double tuck. (upgraded dismount)
Example: Level 9
From outside bar-
- Jump to high bar
- Kip Cast handstand
- Clear hip Handstand
- Pak (spotted)
- Kip cast Handstand.
Middle section
- Kip Cast handstand (from inside bar)
- Toe handstand 1/2 pirouette
- Toe shoot to high bar.
Go over pit
- Kip cast Hand
- Giant 1/2
- Front giant 1/2
- Open double tuck. Etc.
What has made me successful at the National and International level is having a plan. Both LONG and SHORT term planning as well as designing a practice schedule to be efficient and have the gymnasts prepared for competition.
LONG TERM PLAN, 4+ years. What skills will a gymnast need to be able to compete at the next Olympic Games.
SHORT TERM PLAN, What skills will a gymnast need to be able to compete this season.
PRACTICE PLAN, This is more specific to your gym as well as individual gymnasts. How many hours do you have to train a day? A week? How much or a work load can your gymnast handle physically? Mentally and emotionally?
Tony’s 10 commandments for Bars.
- NEVER be out of Routine shape.
- Have your dismount FIRST. Maybe a year before the routine.
- Master the Basics then hit them every day.
- Strap Bar is an event.
- Pick the right skill for the right kid. (a gymnast who has fear of back tumbling on floor is probably NOT going to be a Tkatchev kid)
- HANDSTANDS- everywhere, every day.
- Don’t paint yourself in to a corner. (ie. you do not teach a back flyaway, you teach a front and double front- if the double front gets devalued or a gymnast has a growth spurt and now has trouble with the front swing- what do you do?)
- Introduce them to every skill they may need by 13 years old.
- Have a plan and a back up plan
- Let them play.
Every skill of value starts with a great basic circling element. In a race to put together a routine we have a tendency to chase the skill before we have established a truly great base element.
- Clear hip.
- Toe handstand. (front and back)
- Stalder. (Legs together and straddle) (front and back)
- Giants Back and Front.
What ever the base skill is for your goal element you MUST be able to do 4-5 in a row consistently. Do it first on STRAP BAR
I will continue to add to this until the day of the clinic so you may want to check back for additional resources.
Some thoughts from my plane ride in. Updated November 6. 2024
My plan for uneven bars is that the gymnast needs to be 1+ season ahead for their dismount. Because it comes at the end of their routine there is a certain amount of endurance they need. They will already be fatigued from their routine, they should just be able to let muscle memory takeover.
You must have a truly great base if you are going to build on it. All circles start on strap bar. Progress to 3-5 in a row.
Then they must be able to do 3-5 in a row on the bar before you add to it (adding a pirouette or a release).
While they are perfecting circles we are doing tramp/ TT drills for releases and pirouettes.
Things to remember-
Teach them to throw and catch.
Teach the body shape early. Continue to reinforce them. Teach them how to use them.
1. Hect action skills
- Tkatchev (giant)
- Ray (toe hand)
- Hindorf (clear hip)
- Ricna (stalder)
Shaposhnikova
Maloney
2. Jaeger
3. Gienger
I tend to teach 1 and 2 at the same time because they share some actions. #1 has so many uses and can be done either way. The Jaeger is great because it covers the requirement for undergrip skill and can be taught in either under or “L” grip.
Prerequisite will always be a GREAT base skill. 3-5 x in a row.
OPEN skills teach from a swing. It forces the correct tap and then when you want to use it in combination it is already there.
Group 1 (Hect)
Stage 1
- Back extension roll hop.
- TT Bar Hop
- Straddle roll grab
Stage 2
- Back Extension Roll off mat kick back (almost a bridge)
- Back drop to stomach drop (straight)
Stage 3
- Base skill to hop
- TT bar flight to back
- Back drop to stomach drop (Straight) catch noodle
- Jump Back off bar catch
Stage 4
- With flight over bar no catch
Group 2 (Jaeger)
Stage 1
- Forward roll to handstand undergrip
- Stomach drop with TT bar
- Pike or straddle roll grab
Stage 2
- Forward roll to HS in undergrip Hop change
- Sushinova off beam or mat to floor
- Front layout sit up on bounce handstand
- Stomach drop on TT bar hop off.
Stage 3
- Gainer front off TT into pit
- Front kaboom on tramp (3/4 layout. Sit up)
- Back drop front pike tramp
- Jump Back off bar catch
Stage 4
- Spotted Front giant with release to straight. Eyes on bar
- Front Kaboom sit up and catch noodle
- Front layout sit up catch noodle on Bounce HS
- Front 1.25 on tramp
Stage 5
- Spotted jaeger from swing. (Grip doesn’t matter)
Group 3
Stage 1
- Layout flyaway from swing
- Leaf drop
Stage 2
- Layout flyaway to back from swing
- Leaf drop 1/4
- Layout on tramp jump 1/4
- Cruise on Tramp
Stage 3
- Continue with layout flyaway from swing
- Leaf drop 1/4 catch noodle
- Gainer off tramp or TT
- Cruise on tramp catch noodle
- Back kaboom
Stage 4
- If you have a trench bar- Layout flyaway to stand on side of pit
- Gainer w/ 1/4 twist off tramp or TT reach back
- Kaboom layout 1.25 to stomach. Catch noodle.
Mobilità dell’anca, della schiena, della spalla
Although the video titles and some of the speaking is in Italian- the video is self explanatory on some exercises and stretches for Hips, Back and Shoulder mobility.
Evolve and Elevate Your Program.
From Practice to the Podium. You need a long term plan for success in the gymnastics world.
This is the powerpoint video of the lecture I will be giving at the NGA Conference in New Orleans June 2023.
Lecture Videos and Slides Italy Master Clinic
Presentazioni delle lezioni per l’Italia Master Workshop.
Developing a Plan for Uneven Bars
Be A Better Coach
Combination Tumbling
Yurchenko Vaulting- Go BIG
Warm Up, Active Flexibility, and Conditioning
Across the Floor Warm Up. All Exercises are done Forward and then Backward unless otherwise stated
FOR EXAMPLE
- Run Forward 2x (after each pass forward they return running backward )
Running warm Up.
- Run Forward 2 x
- High Knee Running
- Butt Kicks
- Leg Kicks Front
- Leg kicks Back
- Leg kicks side/side
- Chasse sideways Left, then right
- Chasse forward Left, then right
- Single Leg Skip Forward Left, then right
- Straight Leg Rebounds
- Straight, Straight, Tuck
- Straight Leg Jumps side, side – over the line
- Tuck Jumps side, side – over the line
- Single leg sprint Left, the right FORWARD ONLY
- Mountain Climber forward the backward
- Mountain Climber sideways left, then right
- Inch worm hop (start in downward dog- arms hop out 4 x, feet hop in 4 x)
- Rebound- rebound- front tuck – rebound Stick
Video coming soon!
Across Floor Active Flexibility. everything one pass across floor
- Split Walk ( everything to a 3 count – slide to split, reach over front leg, sit up straight, reach to back hip (ring) bend front leg and switch)
- Handstand forward Roll Straddle through. Alternate legs kicking up to handstand.
- Split Roll. (Start in split facing side, grab front ankle, roll over to split, turn to straddle, turn to other leg, grab front ankle and roll)
- 3 steps kick, 3 steps kick
- 3 steps kick back, 3 steps kick back
- Needle scale kick 3 x, 3 steps needle scale kick 3 x
- Kick to Handstand hold, lower to bridge, rock or hold 3 seconds. (Only do 2 or 3 bridges NO MORE)
- Forward roll to handstand tuck and pike. Can add a 1/2 pirouette (or more) to the last one.
- Kick front, Kick side, Kick Back, Back walk over. Releve turn and repeat on other side.
- Backward roll STAND UP FAST. (in video girls are doing back extension roll with pirouettes. It is just what we have progressed to).
Conditioning (the numbers are suggestions unless otherwise noted)
- 20 “inverted V” toe raises legs straight
- 20 “inverted V” toe raises legs bent
- 20 ankle pull back
- 3×10 Hamstring curls
Core
- Hold hollow 20 seconds, then rock 10 x
- Side arch hold 20 seconds, then rock 10 x
- Arch hold 20 seconds, then rock 10 x
- Side arch hold 20 seconds, then rock 10 x
- 10 “butt lifts” off floor (can do 5 with open tuck)
- Glute bride 20 seconds, 10 lifts each leg
- Side plank hold 20 seconds, 10 “start lawn mower”
- Plank push up hold 20 seconds, 5-10 “camel push ups”
- Side plank hold 20 seconds, 10 “start lawn mower”
Hollow/ Press circuit
- Hollow hold 20 seconds
- 10 straddle V up
- Press through to Push Up
- 3- 5 Push ups, arms “regular”, wide, narrow, beam placement, switch.
- Press to handstand, 5 rebounds to handstand
- Press down to straddle – lay back to hollow
REPEAT the circuit!
Video coming soon!
Drills for Front Giants and Blind Changes
My friend Bryon Hough texted me last week looking for drills for side stations for FRONT GIANTS and BLIND CHANGES. After I sent him a few I started thinking about the importance of side station drills in a gymnastics program.
What is the purpose of them? What are you trying to accomplish?
My rule of thumb is that side stations and drills are for the skills we need to have NEXT season or maybe even possibly the season after that. If I have to drill for the skills that are currently in their routine I am in trouble.
Specifically for BARS, which is how this whole thing started. I treat their current routine as their warm up. We then work problem parts and more routines (during the season). Always trying to leave a few minutes for upgrade skills that may get into routines. Obviously NOT when we are in the championship part of the season (March-Nationals).
Typically it will be your LEVEL 7 and/or 8s who are working drills for FRONT GIANTS and BLIND CHANGES. Here is my approach.
- Get comfortable in UNDER GRIP.
- Push up in under grip
- Handstands in under grip
- Handstand walking on floor in under grip
- Hanging on Bar and tap swings in under grip
- Bounce HS in under grip
2. Get comfortable with a basic pirouette
- One arm handstands on floor bar
- Pirouetting out of under grip
- Hanging pirouettes
- Blind changes. Start in handstand. Progress to blind change INTO handstand
3. Swinging in under grip and understanding the front giant whip tap
- Front flyaway from under grip. (Always good to know how to do if they rip off bar)
- Hanging tap swing
- Progressively larger tap swings with front giant tap. 1st in over grip. Then in under grip. Do this OVER PIT or spotted. They will rip off the bar!
- Strap Bar tap swings.
4. Strap Bar work. I think the safest place to teach a gymnast to swing for front giant is in strap bar. They can be aggressive and really work the correct tap without fear of ripping off. For ease of entry (we do a whole routine on strap bar) we do everything in over grip.
- Progressively larger front giant tap swings.
- 3-5 front giants in a row
- Also incorporate front in bar skills
5. Grip shift on low bar.
- Mill Circle
- Seat circle
- Toe on around bar
6. Tramp and Tumbl Trak
- Front bounder on tumbl trak or tramp. The hollow – arch action is similar to the front giant.
2. progress to front layout. Then do front layout holding a pool noodle in under grip.
3. Front kaboom to handstand. Progress to kaboom to 1/2 front layout.
4. On TT bar front drop to handstand.
I cannot stress enough the importance of being able to FRONT GIANT prior to attempting blind change or Jaeger. The gymnast needs to be comfortable with the front giant before you have them pirouette into it OR have them do a release move from it. Even if they NEVER compete it, they should be at least able to do it on a single rail. If your plan is for them to do a full pirouette, and they don’t make it, they better know how to do something in under grip- even if it is just how to hold on for dear life.
Blind Change Drills. I have written a previous article on Pirouetting. You can see it HERE
- Handstand walking sideways on floor bar or beam
- One arm handstands
- Pirouette with partner
- Hang on Bar pirouette
- TT bar bounce HS walk
- TT Bar bounce hand stand 1/4 pirouette
- Giant swing walking
- Layout 1/2 on Tramp
Cartwheel Drills for Roundoff
I was recently out doing a LIVE IN PERSON clinic for my friend Steve. It was so great to be out and in person NOT ON ZOOM. His gymnasts were really well trained and a joy to work with. On the drive home I had some time to think about some of the things we had covered. On tumbling we talked a bit about LOADING and getting their bodies to turn over. I wanted to repost this from a few years ago. If you want to have a good roundoff back hand spring- you need to start it correctly. With a good cartwheel.
A common mistake is when a coach moves from cartwheel to a roundoff too soon or with out care to make sure the cartwheel is good. If the cartwheel is weak and doesn’t turnover, the roundoff will be weak.
Bad Cartwheel= Bad back tumbling, bad yurchenko vault, bad beam dismount…..
Body Shaping Drills For Tumbling
Gym Momentum Training Camp (which was unfortunately canceled this year) coach, Rob Wing posted some videos on body shaping drills for tumbling and gave me permission to share them.
There has been some misunderstandings and controversy I have seen recently on the exaggerated “C” shape turnover in the roundoff and back handspring.
Basic mechanics dictates that you must load and release. OR, as I tell the gymnasts, LOAD and EXPLODE. The shapes you see in the video are exaggerated. The faster something is traveling the less change of shape is necessary. Think of a dowel being thrown across the floor. If you throw it with enough force, it will “tumble”, where as a ruler or something more flexible can bend (load) and release (explode) to “tumble” . This is certainly an over simplification.
I plan on revisiting this when I find where I have put Dr. Gerald George’s book, CHAMPIONSHIP GYMNASTICS. I have recently moved and it is still in a box someplace. I used to have 2 copes but I must have let someone borrow it.
- IF I LET YOU BORROW IT- PLEASE GIVE IT BACK!
- IF YOU DON’T HAVE ONE- YOU SHOULD BUY ONE!
Thanks again to Rob Wing from Apex Athletics in NY for sending me these videos. (Hey college coaches! – these kids are recruitable!)
Preparazione Fisica per le Ginnaste da Fare a Casa
Visto che molte palestre in Italia sono chiuse, molte ginnaste non hanno un posto dove allenarsi. Ho visto molte foto e video di ginnaste che fanno il loro meglio a casa. Persino con i trampolini in giardino, con gli esercizi di coreografia del corpo libero nei loro saloni o addirittura usando lo schienale del divano come trave!(per favore non fatelo)
Ci sono 10 azioni di base che bisogna mantenere forti così quando la palestra riapre si può ricominciare più velocemente.
•aerobica e anaerobica di base. La ginnastica è per lo più uno sport anaerobico. Ci sono più sprint che lunghe distanze
Questa potrebbe essere la parte più semplice da fare. Se hai le gambe puoi correre. Pensa al tuo esercizio al corpo libero
Dopo 5 minuti di riscaldamento: corri durante la parte di coreografia e fai uno scatto durante la diagonale.10x
Se hai una bike a casa
Dopo 5 minuti di riscaldamento: velocizza o aumenta la resistenza durante la diagonale.10x
MOVIMENTI BASE DELLA GINNASTICA
•verticali
•salti e atterraggi
•giro è presa
•lanciare e prendere
•tirare e spingere
VERTICALI
•30 secondi di verticale ogni volta che sei in camera tua
•verticali con prese diverse
•verticali di forza
•rimbalza in verticale giù dal letto!
SALTI E ATTERRAGGI
LA ginnastica femminile e al 75% di gambe. Se non vuoi fare altro assicurati che le tue gambe rimangano allenate.
Ci sono milioni di esercizi che si possono fare. Questi sono solo esempi.
Squat: con o senza pesi. Non hai pesi a casa? Usa tua sorella o tuo fratello! Prendi uno zaino con i libri e mettilo sul tuo petto.
•mantieni una buona forma
•squat a una gamba
Caviglie su e giù con un partner o con un elastico
Hamstring push ups con i piedi sotto al divano.
Salti e arrivi ad una gamba.
Candela mi alzo e salto.
•a una gamba
•con entrambe le gambe
Affronti saltati
Affondi con la sedia
Lancio e Cattura
Dobbiamo avere un forte coordinamento di occhi e mani. Prima di poter prendere la barra parallela dobbiamo essere in grado di prendere una palla.
Cucchiaio (hollow) e Acrh
Hollow hold 30 secondi. Rock 15x
Lato Arch hold 30 secondi Rock 15x
Arch Hold 30 secondi. Rock 15 x (sweep arms down like in front layout)
Lato Arch hold 30 secondi. Rock 15 x
Alza i fianchi. 10 x (straight legs)
Bent leg Plank Hold 20 seconds
Una gamba up do 10 each X
Lato Plank hold 20 secondi twist (lawn mower) con o senza pesi 10
Spingere Plank Hold 20 seconds. 10 shrugs. 5 each arm up to push up and back.
Lato Plank hold 20 secondi torcere (lawn mower) con o senza pesi 10
Hollow hold 20 secondi
V up or Straddle V Up 10 x
Press through to spingere
Spingere
Regular
Wide
Narrow
Beam hands
Press Handstand pirouette
TIRARE E PRENDERE
(anche un buon modo di farsi degli amici). La verità è che in palestra di solito ci dimentichiamo della coordinazione. Se non possono prendere una palla, non possono prendere la parallela.
L’Azione di lancio (lancia una palla da calcio) è in tutti gli elementi acrobatici in avanti.
L’azione di lancio all’indietro è in tutti gli elementi acrobatici in dietro.
SPINGERE E TIRARE
se non hai accesso a una parallela.
•trazioni sullo stipite della porta 10x
•piegamenti
•piegamenti in verticale
•piegamenti a quadratino, i piedi su una sedia o sul divano
•planche
A special Thank You to Eleonora Orlandi for helping me with Italian Translation. Any mistakes are MINE. She is wonderful!
