Uneven Bars - Basics

BASIC SKILLS

3/4 giant
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  • Most gymnasts simply are not aggressive enough when first learning this skill.
  • Working back hip circles and finishing in a solid support, and multiple back hip circles will help develop a sense of the wrist shift necessary for this skill.
Cast squat on
  • The cast squat on for most gymnasts is more a mental thing than physical. A certain level of confidence is required to commit to casting sufficiently and really pushing with the arms in order to get ones feet on the bar.
  • Place a large mat, or stacked mats so that the mats are just under the bar. The gymnast should start in a hollow prone with their hands on the bar and jump to squat on the bar.
  • Ensure the gymnast is keeping their weight over their hands throughout this skill.
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.
Stride circle
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  • The key to a strong stride circle is undertanding extending away from the bar on the downward swing. This is a fundamental concept for all swinging skills.
  • From the stride support the gymnast should push upwards to move their center of gravity as far from the bar as possible. This extension continues through the entire downward phase of the swing.
  • In addition to pushing upwards the gymnast should lift their legs as much as possible to futher accentuate the swing.
  • A common mistake on the upwards phase of this skill is to pull in to the bar and bend the front leg. This will kill the swing and interupt the skill. The push is similar to a kip (and will help with learning kips). The arms should be kept straight. Downward pressure should be applied to the bar. This skill is most easily excecuted with an undergrip.
Tap swing
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  • 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.