5 skills every gymnast needs at Bars
(developing a plan for your team at bars)
www.gymmomentum.com
tony@gymmomentum.com
YOU MUST HAVE A PLAN AND SET EXPECTATIONS
TONY’S BAR RULES
1. HAVE A PLAN- Where do you want them to be? When
2. Hit Basics everyday
3. Handstands, Handstands, Handstands
4. Never paint yourself into a corner
5. Teach them how to fall
6. Tony’s rules continued
7. Everyone needs goals. Gymnasts and coaches
8. Have clear expectations and requirements
9. Condition for Success. Tell the kids what they are conditioning for.
10. Establish the basics for harder skills early and give them drills for those skills.
Don’t just coach “to the code” but make sure things get covered.
LET THEM PLAY
Weekly schedule
Our weekly outline AFTER warm up. (OFF SEASON)
Monday- Hard. ½ routines then dismounts and release moves.
Tuesday- Medium. ½ routines. Release moves and pirouettes
Wednesday – OFF or Elite compulsory and parts
Thursday- Hard. ½ routines. Pirouettes and dismounts.
Friday 1 routine then goals. (In competition season it has to be a hit routine) med. (make up all falls)
Saturday- medium. Mostly good stuff from routines then goals.
To be successful at bars you really only need to have 5 things.
1. Kip
– back up rise
2. Cast HS
– pirouette
3. Clear Hip HS/ Other in bar skill
low and high bar each way
pirouette
4. Giant
front and back (“L” grip)
both ways (towards and away from the low bar)
5. Fly away.
– front and back
FIRST TURN:
FULL ROUTINE!
Warm Up A
(while you wait)
Floor bar Handstands
:30 each grip (over, under, “L” grip)
:10 1 arm handstands each arm each grip
3 full pirouettes, 3 blind change full, some Higgens
3 back extension roll, 3 B.E.R . blind
After 1st Routine
8 tap candle sticks, 8 tap swings each grip
5 Glides to kip. 5 tap swings each way.
Full routine (or 1/2 routine) followed by hanging up rises. Cast handstands, another dismount, etc.
Warm Up B (second time around)
Kip Cast HS, Clear hip/ Toe on/ Stalder HS add pirouettes
Sets of giants each way to a fly away
Seat circles each way and giants each way
Problem Part
Kip
Glide swings
Rock kips
Kip swing w/ spot
Kip w/ rope
P.bar swinging
Stem rise both legs then single leg
Short kip (remember this?)
½ leg lifts on wall bar from sit.
Kip pull with elastic
Pike roll
“bugs”
Cast Handstand
Planche Lean
Press handstand
Bounce HS
P.bar swing to HS
Shoulder shrug
Spot a lot
Floor Bar Handstands every grip. 1 arm HS, press and hold.
Mean 18
Handstand walking on floor bar or low beam
Rock kip cast handstand
Arch rock
Clear hip Handstand
Back hip circle in a row
Seat circles in a row
Jump to under shoot dismount (level 4 dismount)
Straight arm back extension roll to push up position (increasingly higher)
Back drop shoot HS on tramp
Back drop shoot HS on Tumble track bar
Strap bar drills. Jump undershoot, Jump clear hip back to blocks
Same drills on low bar
Same from cast w/ spot
Fly away
Tap swing drop to back
Cast drop to back.
Lay out fly aways
Front fly aways
Regular grip swing for front fly away
Undergrip swing to front flyaway
Invert grip swing to fly away
Tap swing candle stick
Fly away from hanging tap (like rings)
Giant
Tap swing (both ways, all grips)
Tap swing candle stick
Cast Tap swing candle stick
Tap swing to baby giant
Cast to baby giant
-Create a trench or canyon, stack mats up to low bar, use p.bar blocks
Jump to baby giant to stand on blocks
Cast to baby giant to stand on blocks
Handstand Lean
