The essential skill on high bar is the swing. Almost every skill on this apparatus consists of a front of backswing. That’s why it’s critical for a gymnast’s future to be able to execute a proper swing. The skill starts at the highest point of the backswing. The gymnast should be in a hollow body position with their head neutral. At the bottom of the swing the gymnast should arch slightly, making a whip. They should then return to the hollow position in the front swing. There are modifications of the tap swing. For example, in a flyaway, the tap should be prior to reaching suspension. If the gymnast needs to accelerate the swing for a giant, the tap may be slightly after the suspension. After the tap the gymnast’s body should continue in hollow until the top of the swing. After this follows the back swing. Until the bottom of the back swing the body should be exactly tight. After the suspension, the gymnast begins to hollow and become slightly piked while they shift their wrists. This prevents them from slipping off while regrasping. The back swing finishes at the very top of the move in the hollow position.
Lie down with your back to the floor and arms extended overhead. This is also called a supine position. Keep the arms extended overhead, extend the legs and press them closely together. This can be accomplished by squeezing the quads and buttocks. Engage your abdominals/core, bringing both the arms and legs up off the ground. Raise both arms and legs off the ground at roughly the same distance. Begin rocking back and forth in line with the body. Avoid hinging at the hips and shoulders, work to keep the body in the same “hollow” position throughout the movement.
Lie down with your back to the floor and arms extended overhead. Keep the arms extended overhead, extend the legs and press them closely together. This can be accomplished by squeezing the quads and buttocks. Engage your abdominals/core, bringing both the arms and legs up off the ground. Raise both arms and legs off the ground by roughly the same distance. Hold in this position, according to the coach’s requirement.
Usually, the routine begins with a stemme. Push back on the rail and at the same time extend your body from the shoulders and the hips. After that, the move should occur in the opposite direction. Push forward on the rail, adjust the angle of the shoulders and slightly pike the body from the hips. Arms are tight with the head in a neutral position. Repeat the move several times. The stemme should be reformed under the bar, without any swing forwards or backward.
Swings with the straps help the gymnast to relax and feel better about the move, and at the same time, it is easier to increase the amplitude of the swing, eventually up to giants. Its recommended in the beginning, to execute the swing with the assistance of the coach. The coach should correct the body position and should slightly increase the height of the swings through spotting.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.