High Bar Drills and Skills

The high bar stands 275 cm tall, 240 cm long and 2.8 cm in diameter. A high bar routine must include a release move in which both hands release and regrasp the bar, a swing element in el-grip or german giant position and an "in-bar" skill (like a stalder circle).

The key to high bar is a tight body and good timing.

Basic SKILLS

3/4 giant

See 3/4 giant under uneven bars.

Cast handstand

Be sure the gymnast leans well over the bar. Most gymnasts have a tendency to cast back and not up.
Work a lot of casts. With spots, without spots. Work casts with good form. Be sure to also work cast handstand and lower back to the bar, because the negative motion will strengthen the cast.
Swing handstand on P-bars with good technique will help improve cast handstands. (For both male and female gymnasts).
Wrap a therapy band or surgical tubing around the base of very sturdy equipment, such as beam, vault, or bar base. Lie on back and grasp the band or surgical tubing. The feet should be closer to the base than the head. Bend knees. Holding the band very tight, while keeping the arms straight and close to body, pull band from the thighs toward the ceiling and then up toward the head. Return the band slowly using the same direction, toward the ceiling then down toward the base/thighs. This should simulate the uppoer body while performing a cast to hanstand.
Lay stomach down on a sixty centimetre block or two resi-mats with a floor bar infront of the block/resi-mats, get gymnast to place hands on bar with shoulders in front with open hip postition heel drive to handstand position then fall to flatback this drill can be spotted at first to give gymnast impression of leading with their feet.
Click here to view an article on the cast handstand.

Clear hip to handstand
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Back hip circles with no cast. A hollow should be held throughout. This will force the gymnast to keep tight and initiate the skill with their shoulders.
Clear hip to high support. The gymnast should aim to finish the clear hip horizontal or higher. A spotter should catch the gymnast in their final position.
Consecutive clear hips. This will force the gymnast to hit a solid support and shift their wrists to prepare for the next clear hip. Each clear hip can build amplitude.
The key is to stay tight, head in, and aggressively drop the shoulders back when initiating the skill.
To get a consistant clearhip hand stand practice back hip circles then try getting your hips away from the bars then putting a bar height box behind and the low bar. stand on the box, then putting your hands on the bar swing around the bar and try to get your feet back on the box.
Back extension roll to push up position. Really focus on a tight hollow back extension roll.

Flyaway
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Tap swing release to land on back in a pit, resi-pit, or stacked mats. The gymnast should look at their toes during the flight.
Tap swing release spotter catches the gymnast. (For larger gymnasts a spotting belt is the next best thing) Target position should be about 45 degrees above horizontal. Again the gymnast should look at their toes.
Same as above drill but after brief pause the spotter turns the gymnast over to complete the flyaway. This pause can be gradually eliminated, then the spot can be gradually eliminated.

Front flyaway

The key to this skill is getting a feel for the tap. It is essentially a reverse of a normal tap swing. The front swing position is an open body leading with the heels, as the gymnast passes through the bottom, they must hollow then kick their heels towards the ceiling. Work the tap without releasing the bar until you get a feel for it. The tendency is to tap early. Work the tap late.
Once the tap is consistant, dismounting into a pit or with a belt to get the feel for the turnover is next.
The gymnast should feel a significant block off the bar prior to release. This will aid in gaining amplitude and good direction for the dismount.

Stem
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No drills yet available for this skill.

Swing 1/2 turn
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Work drop arm half turns. Have the gymnast hang in a hollow on the bar looking at their toes. Then release the bar with one arm drop it to their side while doing a half turn and regrasp the bar. This is all done without swing. Keeping tight is crititcal.
Be sure the gymnast has a good concept of the tap swing before working swing 1/2 turns. It's much easier to teach it properly than to fix bad habits later.
Work swing half turns with a piece of foam, or other object between the ankles. This will force tight 1/2 turns.
The gymnasts anchor arm must pull back on the bar and remain straight as the turn is excecuted.

Tap swing
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An aggressive effective tap swing is key to a dynamic high bar routine.
The gymnast should be hollow in the rear phase of the swing. Head in, hollow chest and pushing away from the bar on the downward swing.
As the gymnast passes between the uprights they should open to prepare for the tap. (Most gymnasts open the swing early causing the tap to go forward and not upward)
As the gymnast begins the upwards phase of the forward swing they should tap aggressively towards the ceiling.
As the upwards swing rises the gymnast should pull the bar back and push away to get their center of gravity as far away from the bar as possible for the downward swing.

A SKILLS

1/2 Pirouette
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On a floor bar kick to handstand in undergrip 1/2 fall hollow in over grip to an 8" mat to lie on stomach.
Same as above working the turn early. The gymnast should complete the turn in the handstand.
A good developmental drill for later skills is to work this skill but fall the other direction.

Back giant
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A lot of giants are not made because a gymnasts casts are sloppy. Work tight casts trying to finish the cast hollow with extended shoulders. A handstand is not necessary (though desired) to make good giants, but if the gymnast leads with their chest after the cast the giant will be difficult and excecuted improperly.
Work handstand hollow fall to a mat on a floor bar. Set up a floor bar over an 8" mat. Kick to handstand in an overgrip and fall to the mat. Body position should be hollow and extended. The gymnast should push be pushing away from the bar as much as possible, as this will enhance swing on the high bar.
Back extension rolls while watching the toes. The gymnast should work back extension rolls keeping their head in and lead with their toes so they can see their toes throughout. This will help develop a feel for leading with toes to handstand.
A very common error is to throw the chest over the bar and arch. This is caused by a loose body and an early tap. The tap should occur after passing vertical and the toes should lead to the handstand. Work tap swings and focus on a late tap that goes towards the ceiling not forward.
Lie on your back on a mat grasping a floor bar over your head. Have one or two coaches grab your legs and lift you to handstand on the rail. Be sure you keep tight and hollow, and lead with your toes.

Backuprise
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No drills yet available for this skill.

Blind turn/blind change
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A blind change is simply a swing half turn over the bar. It can be learned by just working swing half turns.
Dead hang in a slight hollow position with the head in. Half turn to mix grip keeping hollow. The turn should be initiated by and aggresive throw of the release hand.
Swing half turn to mix grip, swing forward, swing back and switch the under hand to overgrip, repeat. (Very important to have legs tight and squeezed together throuhgout these drills)
Swing half turn immediate switch to overgrip. (a piece of foam held between the feet or knees help the gymnast keep good form. Again, very important)
Consecutive swing half turns building amplitude. This drill can be done until the gymnast swings over the bar, then it is a simple step to do a swing half-turn over the bar to undergrip.

Clear Hip

A good hollow cast is essential to developing a good back hip circle.
The most common mistake is to throw the head back to initiate the hip circle. Head should be kept neutral. The shoulders should be dropped back aggressively to initiate the hip circle.

Front flyaway 1/2 twist

The gymnast should have a solid front flyaway.
The gymnast should work towards a layout front flyaway, while not necessary for the skill it will make it significantly more fluid.
The twist occurs immediatly after opening on a tucked or piked dismount or shortly after release for a layout.
The twist is initiated by dropping the left arm (for right twist) and looking under the right arm.

Front giant
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The first thing a gymnast needs to work a front giant is a cast hanstand in undergrip.
The tendency is to dump the shoulders forward and basically do a forward roll over the bar.
Work cast handstand lower back to the bar with a spot A LOT!
From the handstand the gymnast must think about extending as far from the bar as possible on the downward swing.
The gymnast should stay fully extended until just before passing under the bar.
As the swing begins to rise a pull down on the bar is initiated as the heels are driven upward.

Kip
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The timing of the kip is everything and most gymnasts tend to kip early.
Work glides on a low bar, being sure to keep straight legs, head in, shoulders open.
If the gymnast has a good glide then they can work glide and lift their toes to the bar on the rearward phase. Ensure that they do not lift their toes too early.
Once they can glide and lift their toes then they can work kips with a spot to develop a feel for the motion.
Hanging leg lifts will greatly improve kips as it strengthens both the abs and the critical muscle groups in closing the shoulders.
Stem rises: On a bar mounted near a wall, or a set of P-bars set uneven (distance apart will depend on size and strength of gymnast) hang on the higher bar with feet on the low bar (or wall) push off the bar/wall with the feet and pull the bar to the waiste with straight arms. Widen the bars to increase difficulty.
On a low bar, stretch body over a barrel. Shoulders should be extended and body straight. (glide swing extension). Pull toes to bar and kip.
Place a block or stacked panel mats next to a high bar upright. Loop an elastic band with handles over the bar. Lie on your back with your bottom close to the edge of the mats/block. Hold the handles, lift your legs to the handles and pull down while bringing your feet to the ground and trying to stand up. Keep straight arms.
Hold onto the bar with open shoulders with toes to the bar. This will help develop stomach strength required for the kip.
Lay down and hold a weight slightly off the ground with your arms by your ears. Then aggresively bring the weight with straight arms to your quadraceps and sit up.
Click here to view an article on the glide kip.
Fun game, good drill. Place foam blocks or other small light object at the extension point of the gymnasts glide. Have the gymnast grab the block and throw it over the bar.

Mix grip stem swing to front giant
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No drills yet available for this skill.

Skoumal
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No drills yet available for this skill.

B SKILLS

Double flyaway
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The gymnast should be comfortable with a flyaway out of giants.
The giant prior to the flyaway should be overshot slightly with a round body (this will be developed into a dismount tap)
Spot an object above the bar at about a 45 degree angle to ensure the head is not dropping back.

Endo

Stalder roll to handstand on floor. Hands should be kept narrow and the momentum should be used to get to handstand.
Stalder kips in an over grip. Build amplitude. Eventually this drill will go to handstand. (also a good drill for rear stalders, and wrong grip stalders)
Work front stalder circles. Start in an undergrip support. Cast to a hips high, straddle pike position and stalder circle forward to straddle L. Each consecutive circle should end higher on top. If there is difficulty staying in the staddle-pike position throughout try starting in a straddle L. Keep your hands fairly close together.
Cast to high straddle pike stalder circle forward, stalder to handstand.
A good strap drill to learn the timing for a late drop is to swing to nominal handstand in the front and execute the stalder on the back swing. This will help the gymnast develop a feel for initiating the giant before starting the stalder.

Endo 1/1 pirouette
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No drills yet available for this skill.

Endo 1/2 pirouette

A solid endo stalder that finishes in a solid handstand is required.
Work undergrip press handstand 1/2 pirouette, and undergrip cast handstand 1/2 pirouette on a low bar.

Front flyaway with 1/1 twist

No drills yet available for this skill.

Full pirouette

The gymnast should be able to do a 1/2 pirouette early and tight enough to finish in handstand.
A similar drill to the first 1/2 pirouette drill except the release hand reaches over the anchor hand to end in cross arm grip.
Once the 1/2 pirouette to mix grip is clean the gymnast should try turning the full pirouette to their back.
The gymnast should try to finish the full pirouette and get a solid support on the bar as early after vertical as possible.

Giant hop regrab
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No drills yet available for this skill.

Higgins roll to el grip
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No drills yet available for this skill.

Jam to eagle grip (above 45)
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No drills yet available for this skill.

Stalder

As with the Front Stalder a strong stalder roll to handstand on floor will help a lot.
Rear sole circles trying to keep as much weight off the feet as possible.
Rear sole circles to handstand with a spot. The spot should stand on the upswing side of the bar and spot the shoulders. (This drill assumes the gymnast can do a sole circle) When the gymnast nears the peak they should try to continue to handstand.
Work rear stalder circles. The gymnast should do rear stalder circles to straddle L. Compression through the bottom and an agressive shifting of the wrists is key.
Rear stalder circle to straddle stand on the bar. As above but finish standing in a straddle on the bar. The stalder is the same technique just finishing by following through to handstand.

Stalder, rear with 1/2 turn
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No drills yet available for this skill.

Veronin
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Weiler
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Weiler kip immediate full pirouette
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No drills yet available for this skill.

C SKILLS

Double front flyaway

The gymnast should be very comfortable with a single front flyaway without excessive backwards travel.
Working double fronts off mini-tramp into a pit or resi-pit is necessary to develop the feel for a double front.
Be very aware of the landing. Be sure to land with bent knees. Landing with locked legs can cause serious injury.

Double front half-out

The gymnast should have a double front at least landing comfortably.
The gymnast should spend some time working double fronts without grabbing their legs to ensure they have the stomach strength to hold the tuck.
The twist occurs as the second flip nears inversion. The twist is initiated with the shoulders and the gymnast should spot the ground for the landing.

Double layout
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No drills yet available for this skill.

El grip giant full pirouette to el grip
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No drills yet available for this skill.

Endo in el-grip
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No drills yet available for this skill.

Endo, piked
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No drills yet available for this skill.

Endo, piked to 1/1 pirouette
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No drills yet available for this skill.

Endo, piked to 1/2 pirouette
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No drills yet available for this skill.

Endo, piked with 1/1 pirouette to el grip
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No drills yet available for this skill.

Full-in, tucked
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No drills yet available for this skill.

Geinger
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Work layout flyaway 1/2 turn. Once comfortable with this motion over rotate the flyaway 1/2 to your stomach onto a port-a-pit or stacked mats.
Be sure to tap towards the ceiling and keep your shoulder angle open. There is a tendency to pike and pull in on the bar.
Once the flyaway 1/2 to your stomach is solid, start looking for the bar and adjusting the tap to bring yourself closer to the bar.

Jager/piked jager

The gymnast should have a solid front flyaway.
Front pike dismounts from a swing or cast. The dismount should not travel far from the bar.
In a pit, resi-pit, or over stacked mats, piked front 1 1/4 to the mats. This will help develop a feel for the over rotation needed to do the skill properly. (this also teaches the gymnast what to do when they miss the release move)
Once the front pike dismount is high enough and getting close to the bar, it just takes a little later release and a reach for the bar.

Piked double front half out
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No drills yet available for this skill.

Tkatchev
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The timing of the tap and an aggressive throwing of the bar are keys to this skill.
Work back extension, snap to straddle sit or stand. The back extension should never reach above 45 deg. As the gymnast rises they should throw the floor back aggressively and reach forward, the goal being a straddle stand.
The same drill can be done on trampoline to give more amplitude. Also work the same drill to stomach drop.
If a tramp bar is available then this drill can be worked from a back drop using the bar as one would on a high rail.
On the bar the gymnasts tap should be earlier than for a giant. The tap should be directed straight towards the ceiling, and the toes topped just past horizontal. The throw is critical for countering the rotation of the swing.
On a low bar work glides to high arched support. This drill requires two spotters. The spotters spot at the ankle and shoulders. The gymnast does glide swings then aggressivly pops their chest upward and develops support on the bar. The gymnast should lead with their chest and not hips.
Lie on your stomach on a block with your arms by your head (hanging off the edge of the block). With your arms straight lift and throw weight as far as possible without bending your arms (a medicine ball is perfect for this). This will help develop the explosive strength necessary for the skill.

Tkatchev, piked
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No drills yet available for this skill.

D SKILLS

Adler 1/2 Turn
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No drills yet available for this skill.

Balabanov

The gymnast should have a solid piked Jager
The extension to a laid out Jager is a matter of having an aggressive giant and tap.
It is important that the gymnast has a spot point for the release. This will help develop a consistency in the skill. If the gymnast spots the bar it is important they do not break their shoulder angle while doing so.

Czech giant swing