Parallel Bars C Skills

C SKILLS

The 3 step 1/1 pierouette is a forward 1/4 pierouette, a reverse 1/2 pierouette and another forward 1/4 pierouette. The gymnast should be solid on both forward and reverse pierouettes.
Work 3 step 1/1s on floor with tape lines indicating bar location. This will enable the gymnast to focus on the technique of the skill without worrying about the bars.
It is critical to stay tight and extended with open shoulders throughout. There is a tendency to pike the shoulders on the second step of the skill resulting in the gymnast coming off of the bars.
During the 1/2 reverse phase the gymnast must reach under themselves for the bar, they will be slightly off balance over the opposite bar. This is where most gymnasts fall, generally to the outside of the bar from being to far over the single rail.
Work the 1/1 on paralettes.

On a trampoline work seat drop to handstand, backwards. This simulates the feel of a back toss reasonably well and will help develop the stall necessary to catch in a handstand.
This is a skill pbar blocks or carpeted padded rails are very useful. It is mainly a confidence skill.

Drill: Stack mats or use port-a-pits next to the bar so that the top of the stack is well above the bars. The mats should be next to the bar opposite the support arm. The gymnast should execute a swing 3/4 turn to support on 1 bar with their feet or legs on the mats. This will develop to a swing 3/4 turn to handstand on 1 bar. The gymnast then just needs to reach for the other bar to execute a diomidov.
Straddling and loose legs are a common problem in this skill. Ensure that the gymnasts legs are together and tight.
An open body is also essential. Piking is another common problem and should be avoided from the beginning.
The gymnast should ride the swing as long as possible. This will help to open the shoulders making the turn significantly easier.

The gymnast should be able to do a back off onto mats stacked near bar height.
Work back 1 1/4 to stacked mats. An open release is important. There is a tendency to rush the skill and tuck before the bars are released.
Swing and block. The swing from handstand should initiate by pushing away as if to do a giant, then bring the shoulders forward, shrug throught the bottom and pop as the bars are released.

Though not a difficult skill to learn, this is a difficult skill to be consistent on.
The common error on this skill is to bend the arms resulting in a forward roll on the bars.
Drill: Have the gymnast hold a forward support on floor, slightly arched, shoulders shrugged. Lift the gymnasts feet and toss them up and over the gymnast (of course the gymnast should be briefed). The gymnast should try and land in an extended rear support.
A good shrug and pop are essential to making the skill.
The gymnast must reach for the bar quickly so that support can be established before the gymnasts full weight is on the bars.

A tap similar to a reverse hecht tap initiates the motion. From an upper arm tap swing the gymnast must initiate the tap then immediately throw their heels back and hips and chest up.
Immediately following the tap the gymnast must straddle and aggressively throw the bars back. Then they must reach forward quickly to establish support as soon as possible.

Take a broomstick in your support arm for the healy (right for this discussion). Hold it straight up above your head palm facing in. Rotate the stick counterclockwise as you bring your arm backwards until the stick has rotated 360 degrees and your arm is down by your side.
This skill should be worked on floor to an 8" mat to develop a feel for it.
The shoulder must be pushed out as much as possible to allow for a smooth rotation in the shoulder complex.
The turn should be completed as early as possible so the support can be re-established before the bottom of the swing.
After the gymnast has shown a tight extended healy on floor, graduate to a set of parralettes next to a stack of mats. The mats should be higher than the bars.
After the gymnast shows consistency in catching the bar graduate to the high bars with a thin mat across the bars.
An ideal mat is an old mat that will get pulled through the bars as the gymnast completes the skill, but one that slows the swing somewhat.

As the kip rises the gymnast should direct their toes upwards and push back aggressively on the bar. The will enable the kip to finish in a V, rather than in an L.
The hardest part of this skill is clearing the bar during the press. See V-press handsand under Floor C Skills for initial conditioning.
In addition to the above it is critical to work V-press handstand on a single rail to develop the control and strength for this part of the skill.

A moy front straddle cut is very similar to a moy to support except the support phase is transitional.
Work front uprise straddle cut
As the gymnast reaches for the bars they must block back to continue the forward rise and drive their heels backwards

A peach to handstand is similar in motion to a clear hip to handstand on high bar, allowing for a greater pike in the bottom phase of the skill.
There is a tendency to throw the head back and look for the bars, which will cause an arch and loss of upward motion.
The head should be kept in as long as possible, and the toes should be directed at the ceiling.
Working neck kip to handstand on floor while keeping the head in throughout will help develop this feel.

From a rear support on parallettes with the feet well above the shoulders, work through the Stutz motion.
Riding the swing as long as possible greatly improves the chances of success with this skill.
The support arm must be on the bar as long as possible, almost to the handstand.