Compulsory Bars. LEVEL 3 1- Routine 2- Slow Motion Example 3- Kip Mount Option 4- Basket Swing Option

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Milo Byrd
6 years ago
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Compulsory Bars In putting these routines together the J.O committee had a few specific goals in mind. Most of the skills in these routines were chosen for one of several reasons.

2- We wanted a set of routines that were progressive in nature, yet provided skill variety and something that would be challenging yet attainable to learn. 3- We focused on the 3 basics of bars.

1 Compulsory Bars In putting these routines together the J.O committee had a few specific goals in mind. Most of the skills in these routines were chosen for one of several reasons. 1- We wanted to have a set of routines that were efficient to train in the gym, In other words routines that didn t require constant bar adjustments. 2- We wanted a set of routines that were progressive in nature, yet provided skill variety and something that would be challenging yet attainable to learn. 3- We focused on the 3 basics of bars... kipping, casting and swinging 4- Then we set the judging criterion to place the emphasis on proper form and execution. It seems that these routines are serving a very good purpose in that they have undergone only the slightest alterations since their inception 3 quadriniums ago. LEVEL 3 1- Routine 2- Slow Motion Example 3- Kip Mount Option 4- Basket Swing Option 5- Glide Drills * Floor Leg Lifts- (when kids are not strong enough for hanging leg lifts) * Wedge LL- (provides gradual increase in angles) * Elevated LL Off the Edge of Elevate Surface (Increases range of motion) * Bent Knee Hanging LL (better than bent leg straight LL) * Strap Glides- * Barrel or Ball Glides 6- Pull Over Drills * Bent Arm Hangs- Increase the hold time * Tube Assisted Pull Ups (for those still working on strength development) * Push off Elevated Surface Pull Overs (single and double leg push) * Wedge Run Up Pull Overs * Chin Lever Action- (Advanced Levering Action into Pull Over) 7- Kip Drills * Floor Kip Mechanics Drill- (Understanding the action) * Floor Kips Drill to Press Hold- (Strength Development and Mechanics) John Geddert, Twistars USA Gymnastics Club support@thegymnasticscoach.com Web: TheGymnasticsCoach.com

2 * Kip Pulls with Tubing- (Mirror the motion of the Kip) * Kip Pulls Kneeling- * Panel Mat Kip Drill (to press or L Hold) * Stem Rise Kip Ups (single and double leg) 9- Front Hip Circle * Spotted Falls- to establish momentum * Teeter Drill to Head Stand * 3 Part Isolation (straight fall, quick pike, wrist shift) * Single Bar Dip (strengthening the final phase) * Sling Stand ups- Wrist Shift and arm Strength * Stem Rise to Support * Jump into Front Hip Circle from Spotting Block (Controlling speed) * Tubing Front Hip Circles- Automatic Spotter * Strap Front Hip Circles 10- Casting * Push Up Hold- (Shaping and core strength) * Elevated Push Up Hold with Lean- (Strengthening the lean forward) * Lean and Step- * Sling Holds and Extensions- Core Strength * Wedge Presses (tucked, straddled, piked)- Helps with the lean forward * Straight Arm Pulls (wall support)- Shoulder Strength and Core stability * Tubing Pulls- (Mirror the casting action) * 90 Degree Handstand Push Ups- (shoulder strength) * Cast Lower Downs in Series (Slow lowering strength development) 11- Single Leg Squat Through * Floor Bar Drill- (Safety first) * Low Bar with Spotting Block- step through * Spotting the Squat through 12- Stride Circle * Stride Holds * Inverted Stride Holds (open and close) * Fall Drill- Step out onto spotting block * Step Up Drill- Step up off of spotting block 13- Basket * Sling Basket * Strap Basket * 2 Versions (deep basket or kip basket) * Barrel Tubing Pull- for the final phase pull 14- Back Hip Circle Under Swing

3 * Hollow Holds and Rocks - for shaping * Shaping- Spotted straight body circles * Inverted Hangs- Holds and Rocks * Chest lift Drill- From head stand * Incline Plank Holds- For shaping * BHC Under Swing - with return swing LEVEL 4 EXAMPLE ROUTINE- This routine is easily 9.8+ and if it is not then attaining the score of 9.0 would be a very difficult task by comparison. 1- Routine 2- Glide Drills * Full Leg Lifts- Stomach Strength for the leg lift on the kip * Plank Holds- Elevated Feet, single and double legs * Side Plank- Condition all sides of the core * Belly Down Plank * Bar Rebound- Starting shape for glide * Wedge Glide- Finishing extended and low (rising into the kip) * Target Glides- for extension * Multiple Glides- for rhythm and strength development 3- Kip Drills * Spotting Block Weighted Lift to Sit Up * Up Hill SAP and Sit Up * Wheels- From Knees * Wheels -Elevated * Sling Kips * Seated Sling Kips * Front Hip Circle- good kip drill * 3 Part Isolation - Extension, Leg Lift, Pull * Kneeling Pull Down * Seated Slider Pulls * Run Out Kip * Multiple Kips 4- Cast Development * Tucked Planche Holds John Geddert, Twistars USA Gymnastics Club support@thegymnasticscoach.com Web: TheGymnasticsCoach.com

4 * Straight Arm Pulls- Bent Knee and Straight * Incline SAP * Kettle Bell SAP - Explosive lifts * Kettle Bell SAP Straddled- greater range of motion * Wall Presses * Wall Presses- half way down and up * Single Leg 90 Degree Handstand Push Up * Shoulder Spot * Spotted Cast Lower Downs- Shaping emphasis * Bounce Handstands- Finding vertical and core stability * Whip Handstands- from barrel * Spotted Kips- Emphasis on finish position * Jump Casts- efficient means of increasing numbers 5- Squat Ons- Don t underestimate the risk on this skill * Panel Mat Squat Ons- Do not under estimate the risk of a squat on * Safety Rolls * Squat On Grip Change 6- Long Hang Kip- One of the tougher elements to do well * Single Leg Floor Lever * Hanging Single Leg Levers * Coach assisted Levers * Lever Shape Explanation- straight line from shoulders, hips to feet * Floor Levers * Snap Levers- hanging * Chin Levers * Half Levers- half way down and up * Half Lever Holds * Long Hang Kips 7- BacK Hip Circle- Under Swing * Elevated Hollow Holds and Rocks- Off Panel Mat- greater range of motion * Weighted Inverted Hangs * Spotted and Shaped BHC * Chest Lift Drill- Teeter off Mail Box * Under Swing to Elevated Surface 9- Tap Swings- The key to quality swing * Hyper extension through vertical is key (degree of hyper is a coaching choice) * Spotted Shaping is the most effective way to make progress and insure the best development. * Cat Back Shape- Rounded upper back with hips tucked under * Wall Hollow Holds-

5 * Wall Arch Holds * Tear Drop Hollow Holds * Hanging Shape Transfers- arch to hollow * Relaxation Tap- Tap should be almost automatic through the bottom of swing * Spotted Tap Swing, Counter Swing * Counter Swing to Stacked Mats 10- Dismount- OK not the greatest dismount in the world but we didn t want flyaways and we didn t want to put the bars close enough to sole circle off the low bar, and we certainly didnt want them sole circling off the high bar. * Still emphasizing Hyper through the bottom * Direction of turn- LET GO WITH YOUR DOMINANT HAND so that you are teaching the correct direction for BLINDS. * Floor Log Rolls * Hanging Log Rolls * Incline Log Roll to Elbow * Panel Mat Planks * Re-grasp explanation LEVEL 5 Many coaches make the big mistake of skipping over level 6 as fast as they can. This more often than not shows up in their optional development later down the road. The level 6 routine is tough and demanding... just like optionals. 1- Level 5 Routine 2- Glides * Wheel- Extend and hold * Bounce Levers- core stability * 2 Options- Straddled and Piked Glides 3- Kip Drills- * Inverted Pike Ups- Hanging, shin to thigh * Drop Kips- arm isolation * Elevated Wheels Full Push Up Position * Spotted Kip Series- increased numbers * Unspotted Kip Series 4- Cast Development *Tubing Casts- Cast into tubing to force a forward lean John Geddert, Twistars USA Gymnastics Club support@thegymnasticscoach.com Web: TheGymnasticsCoach.com

6 * Cast Lower Downs- Weighted * Press to Fall- Flat back- lean drill * Spotted Cast Lean to Fall- teaching the lean * Jump Casts * Weighted Bounce to Handstand * Inflatable Jump to Handstands * Cast to Horizontal, Press to Handstand * Cast Lower Downs on High Bar- * Press to handstand- Great correlation to cast strength * Reverse Press to Wall Shape- start with back to the wall * Planche Press Spotted 5- Clear Hips- One of the most difficult skills to master in early development. It combines the need to coordinate swing while having the core and upper body strength to maintain a shape while swinging. NOT EASY. * Circle Shape Spotted- bar to the lower thigh * Spotted Shoulder Drop Drill- Working the lean backward * Under Bar Hollow Rock and Shift- Spotted- core tightness and wrist shift * Support Drop to Shifts- shoulder drop to wrist shift * Beam Plank Shaping Drill- Core strengthening * Elevated Planks- Elbow Drop * Belly Up Planks- Hip Drop, Single Leg * Under Swing Dismount- working closure to the bar * Block Drop Circles - Spotted * Double Block Drop - Circle back to the block * Elevated Block Drop- Increase the exit angle * Back Drop Drill- Works the shoulder drop acceleration * Spotted Circles- Shaping, rhythm * UnSpotted Circles- get the numbers up * Strap Circles * Inflatable Wall Circles 6- Stalder Option * Example to 45 Degrees (line from shoulders to hips) (feet may be lower) * Partner Stretch- Important prior to doing circles * Floor Bar Drill * Block Drop- Compression rocks * Circles- starting with toe circle * Stalder Circle with Press- to work the exit * Straps * Block Drop Circles- return to the block 7- Toe Circle Option *Option- note the issue with 45 degrees (feet will more than likely be on the bar too long) * Split Start- Easier for beginners to get feet on, but not preferred

7 * Floor Bar Split Start Drill- to split * Step On Circles * Floor Bar - Squat on Circle Drill * Floor Bar- Late Drop Drill * Spotted Circles- squat on start * Spotted Circles with Press exit * Straps- Straddled and Piked * Block Drop Circles to Rock Holds * Block Drop Circles- Return to the Block * Double Leg Late Drop- Preferred 8- Transition Options * Squat On * Pike On * Pike On Circle * Squat On Circle * Late Drop Circle- Preferred 9- Long Hang Kip- Levering * Important so we are reviewing it here * Explanation of the position (line from shoulders, hips and feet) * Long Hang * Snap Levers 10- Baby Giant * Spotted 3/4 swings assists the athlete with becoming comfortable with this intimidating swing skill. If they are not comfortable the will inevitably back off the swing/tap. * Spotting allows for learning straight arms * From Tap Swing- create the transfer of momentum, weightlessness to shift wrists * From Cast- Emphasis on achieving tap to lift * Backward Roll to Push Up- for Shaping * Forster Bar- Back roll to Push Up- Shaping drill * 3/4 Scoop Giants- 11- Counter Swing Tap Swing * Wall Shaping Drill * Spotted * Counter Swing to Stacked Mats 8- Fly Aways- One of the most important lessons learned from level 6 is from the emphasis placed on tapping into a flyaway. Clubs that skip this level have far more issues with technique and FEAR down the road. John Geddert, Twistars USA Gymnastics Club support@thegymnasticscoach.com Web: TheGymnasticsCoach.com

8 * Floor Shaping Explanation * Foam Toss- to teach the idea of creating lift * Tap Swing to Flat Back- Strong tap swing to lifting action * Tap Swing to Lift and Invert- getting used to being upside down * Tap Swing to Lift/separate * Tap Swing to Fly Aways

Girls Program AK-2 VAULT

2018-19 Girls Program AK-2 VAULT Start Value 10.0 Stack Mats Handspring to flat back position 10.00 SAFETY-Mat height: Minimum of 24 inches - The athlete will not be allowed to compete her vault if the