Bars is all about shaping and technique, and to be honest, I could spend an entire month just on bars, but I won't bore you. Instead, I have decided to touch on one basic bar skill, the cast.
Now, I bet you are wondering why I named the title of this post "Mad Cat." The simple answer is that this is the name I call hollow body when I coach bars. My girls know that whenever I say "mad cat" it means that they need to hollow out, or push their ribs in, more in their cast position.
I have included my favorite conditioning for casts, as well as video demonstrations, that I have found most effective when teaching the cast.
(1) Hollow Body on Floor
- Side Note: Yes, this should be an easy conditioning exercise for all gymnasts to do, however, I find that a lot of gymnastics don't do it correctly. There are many times I find a gymnast with an arch in her back, or their shoulder still on the ground. Coaches, if you do not fix this position on the floor how do you expect them to show you a nice cast?
- Ready, Begin: Have your gymnast lay flat on the ground, like a pencil, and have them raise both their arms and legs off the ground, while rounding their shoulders at the same time. Once your gymnast can do this one the floor it will easily transfer over to the cast on bars.
This video is from JAO and includes several excellent cast drill... and they even use the correct technique...
I love this next video by Joe Langley because he focuses on the technique in a medium cast, instead of having the gymnast go straight into an uncontrolled cast handstand.
Have more drill suggestions for readers? Don't forget to post them in the comments below.
As always, Keep Calm and Work the Technique!!
No comments:
Post a Comment