PARALLEL BARS

Introduction

Parallel bars represent the most desirable apparatus for the aspiring gymnasts. It is easier to learn most of the fundamentals that are common to other apparatus on the Parallel bars. It is here that the fundamentals of tumbling are most easily applied to apparatus. Time spent on the Parallel bars is usually rewarding in terms of stunts learned and in terms of progress on other apparatus.

Recommended Learning Sequence on Parallel Bars

1. Riding Seat Mount 15. Layout Back Roll
2. Straddle Mount 16. Side Vault Mount
3. Swing Forward and Dismount 17. Double Cut Mount from End
4. Swing Backward and Dismount 18. Double Bar Vault Dismount
5. Forward Roll 19. Glide Kip
6. Shoulder Stand and Roll Down 20. Basket Kip
7. Side Bar Beginner's Mount 21. Front Over Bar to Upper Arm Hang
8. Back Roll Mount to Straddle 22. Swinging Pirouette
9. Lazy Man's Roll 23. Swing to Handstand
10. Single and Double Leg Cut Dismount 24. Swinging Handstand Pirouette
11. Kip from Upper Arm Support 25. Double Cut and Regrasp
12. Back Uprise 26. Reverse Kip -– End of Bars
13. Front Uprise 27. Peach Basket
14. Leg Swing and One-Quarter Turn to Straddle 28. Back Over Bar to Regrasp

Description of Activities

Stunt (1): RIDING SEAT MOUNT PREREQUISITES: General conditioning and familiarity with upper arm hang position.

DESCRIPTION: Roll back on the bars until the buttocks are above the bars; then place the hips on one bar and roll up to a sitting position on one bar.

MAJOR CUES: Kick one leg up to facilitate lifting the hips. Roll on the bar to a sitting position.

TEACHING PROCEDURES: Assume upper arm hang (bars at armpits, arms along bars, elbows outside); kick one leg up and immediately follow it with the other leg. Roll back until the buttocks are above the bars; then shift the hips over to rest on the left bar. As this is done, rotate the left hand to the outside of the bar so that it will be out from under the hips. At this point the body should be in a tight pike position. Now lower the feet quickly and, as the feet and legs are lowered, lift the head and sit upon the left bar. Now drop to the mat on the outside of the left bar.

FREQUENT ERRORS: Throwing legs over bar; not rolling to the pike position with the hips above the bars.

SAFETY PRECAUTIONS: Caution students about landing when they drop off the bar.
PROGRESSIONS OR COMBINATIONS: This is an ideal lead-up to the back roll and the kip from the upper arm hang.

Stunt (2): STRADDLE MOUNT

PREREQUISITES: Riding seat mount. General conditioning, and some instruction on kicking one leg to help elevate the hips.

DESCRIPTION: Roll back from the upper arm hang until the hips are above the bars, then spread the legs and roll forward to a straddle position above the bars.

MAJOR CUES: Roll back and roll up; spread the legs wide.

TEACHING PROCEDURES: From an upper arm support position, kick one leg up and over the head. Follow it immediately with the other leg. Roll back by pressing down on the bars with the hands. When the hips are above the bars, spread the legs wide and place the finger tips under the hips; then lower the legs and lunge the head forward to roll forward to a sitting position astride both bars.

FREQUENT ERRORS: Not rolling back. Not spreading the legs wide. Failing to lunge the head forward to facilitate roll.

SAFETY PRECAUTIONS: Warn the performer to fix the shoulders, thus eliminating a sagging support.

PROGRESSIONS OR COMBINATIONS: This stunt provides a lead-up for the back roll mount and kip.

Stunt (3): SWING FORWARD AND DISMOUNT (To Left Side)
PREREQUISITES: Some practice swinging. Also practice dropping from the seat on one bar to the ground.
DESCRIPTION: Swing forward; lift the legs up and over one bar; then drop to the ground on that side. Hold on to the side bar for balance.

ILLUSTRATION:

MAJOR CUES: Push the bars away; bend the knees on alighting; change the hands on the bars and maintain contact with the apparatus.

TEACHING PROCEDURES: While swinging slightly less than the height of the bars, lift the legs by piking slightly; at the forward end of the swing push against the bars to the right and swing the legs over the left bar. As the body passes over the left bar, grasp the left bar with the right hand; release the bar with the left hand. Maintain contact with the right hand on the left bar to aid the balance upon landing.

FREQUENT ERRORS: Failing to keep contact with bar. Bending the knees as the feet pass over the bars. (This causes the feet to hit the bars.)

SAFETY PRECAUTIONS: The spotter can stand behind the performer and catch under his outside arm. Small boys should try the stunt from the low bars.

PROGRESSIONS OR COMBINATIONS: This represents the first of progressions in dismounts.

Stunt (4): SWING BACKWARD AND DISMOUNT

PREREQUISITES: Practice swinging and learn the front swing dismount first. A controlled swing is necessary.

DESCRIPTION: Swing back; lift the hips keeping the back arched; push the body over one bar and away from the apparatus; drop to the mat.

ILLUSTRATION:

MAJOR CUES: Lift your hips. Knees straight. Push the bar away.

TEACHING PROCEDURES: Swing slightly less than the height of the bars. On the backward swing, accelerate the swing by lifting the hips and heels. When above the height of the bars, push away from the apparatus. When done to the left, transfer the right hand to the left bar as the body passes over the bar. Keep the right hand in contact with the apparatus to help attain balance when landing.

FREQUENT ERRORS: Flexing the hips (a very common error). Bending the knees.

SAFETY PRECAUTIONS: Be sure that the performer is capable of keeping his balance while swinging. Lower the bars during early attempts.

PROGRESSIONS OR COMBINATIONS: This stunt represents a base upon which more advance dismounts can be built. It can be performed with one-half twist to the right if done over the left bar.

Stunt (5): FORWARD ROLL

PREREQUISITES: Some familiarity with the apparatus and the position of hanging from the upper arms. Forward roll on mats.

DESCRIPTION: From a straddle seat, place the shoulders on the bars and, using the legs, push the body on over to execute a roll.

ILLUSTRATION:

MAJOR CUES: Knees out, toes in. Hands close to knees, shoulders close to hands. Walk your hips over. Look at your feet.

TEACHING PROCEDURES: Have the student assume a position astraddle the bars with knees bent and toes hooked inside. Grasp the bars just in front of the knees; place the shoulders on the bars close to the hands with elbows out to support the body weight. Place the toes on top of the bars and straighten the knees; eyes on the toes. Now take short steps and walk the hips over the head. Once the balancing point has passed over the shoulders, release the hands from the bar and allow the body to rotate around to the upper arm hang.

FREQUENT ERRORS: Failing to release the grip on the bars after the balance point has gone past the center.

SAFETY PRECAUTIONS: The spotter should stand on the student's right in order to place his left arm under the near bar and against the back of the student's neck with the hand sup­ported on the far bar. The right hand is then kept in contact with the student's right wrist to cue the release of the bar and to assure that the student keeps his elbows out. Keep the bars high enough to facilitate spotting.

PROGRESSIONS OR COMBINATIONS: This is the first forward rotating stunt and it leads ultimately to the front somersault and the layout front roll.

Stunt (6): SHOULDER STAND AND ROLL DOWN

PREREQUISITES: Forward roll on parallel bars, and the headstand on the mats.

DESCRIPTION: Place the shoulders on the bars. Keeping the head up, elevate the legs to the shoulder stand position.

ILLUSTRATION:

MAJOR CUES: Head up. Elbows out. Weight on the shoulders, chest, now look at the feet and roll. For the roll down - - knees to

TEACHING PROCEDURES: The performer sits astride both bars with his knees bent and toes hooked on the inside of the bars, hands just in front of the knees. Place the shoulders close to the hands; now place the toes on top of the bars and straighten the knees. With eyes and head up, raise one leg as high as possible and by pushing against the bars, raise the other leg and maintain the balance as in a headstand. To roll down, bend the knees and bring them into the belly; keep the balance. Then look at the feet and execute a simple forward roll.
FREQUENT ERRORS: Head down, to come in. Trying to keep weight on the hands, thus causing the elbows

SAFETY PRECAUTIONS: The spotter should place one arm under the near bar and his hand on the student's back (lumbar region) to prevent a premature roll down. If the spotter is on the student's right side, have the student keep his eyes on the spotter's right foot until he wants to roll down.

PROGRESSIONS OR COMBINATIONS: Once proficiency in the above stunt is achieved, the stu­dent should strive to swing into the shoulder stand with the body arched all the way. Then progress to the point where the forward roll down can be done with body straight. To keep the body straight, look at the toes, then roll; do not drop the hips.

Stunt (7): SIDE BAR BEGINNERS MOUNT

PREREQUISITES: General good physical condition.

DESCRIPTION: From a side stand, jump and place both feet on the opposite bar. Throw the near leg over the near bar, pull and turn to face down position above the bars.

ILLUSTRATION:

MAJOR CUES: Both legs over far bar. Now right leg over near bar (if student started with right shoulder against near bar), pull and roll.

TEACHING PROCEDURES: Begin standing with the apparatus at your right shoulder. Grasp the near bar with the right hand closest to the body, palm against the inside of the bar, left hand palm against outside of the bar. Now jump up and place both ankles over the far bar. From this hanging position, throw the right leg over the near bar; as this is done, pull into the near bar and rotate the body to the left. As the body rises above the bars, grasp the far bar with the left hand. Straighten the arms and with the legs spread wide, slide them forward to attain a straddle position above both bars.

FREQUENT ERRORS: Failing to throw the proper leg over the near bar. SAFETY PRECAUTIONS: Good general condition should be sufficient precaution.

PROGRESSIONS OR COMBINATIONS: When the basic move has been mastered, the student should strive to place only one thigh over the far bar, starting the rotation early. Throw the leg over the near bar without first placing it on the far bar. This stunt is valuable primarily for its simplicity. The basic stunt should be attainable for almost any boy.

Stunt (8): BACK ROLL MOUNT TO STRADDLE

PREREQUISITES: Riding seat mount, and backward roll on mats.

DESCRIPTION: Roll backwards from the upper arm support; when the hips are above the bars, spread the legs and push on over to a straddle sitting position.

ILLUSTRATION:

MAJOR CUES: Push down on the bars, push over -– never pull over.

TEACHING PROCEDURES: From the upper arm hang, kick one foot overhead and immediately follow it with the other. As soon as the hips are above the bars, spread the legs wide and push down hard on the bars with the hands to help force the hips over the head. It is best not to grip the bars - - so that when the hips pass over the shoulders the body will fall on over. Keep the elbows out; and when the thighs contact the bars, grasp the bars with the hands and assume the straddle sitting position.

FREQUENT ERRORS: Attempting to pull the body over (when this occurs the elbows are forced in and the student may slide through the bars).

SAFETY PRECAUTIONS: A spotter should help the student lift his legs and support his upper back or shoulders from below.

PROGRESSIONS OR COMBINATIONS: This simple roll leads to layout shoulder rolls.

Stunt (9): LAZY MAN'S ROLL PREREQUISITES: Good general condition, and side bar beginner's mount.

DESCRIPTION: From a straddle sitting position with both hands on one bar, place the head under that bar and roll the hips over the other bar, pulling the head up and taking a straddle sitting position.

ILLUSTRATION:

MAJOR CUES: Lay the head under one bar; roll the hips over the other. Spread the legs wide.

TEACHING PROCEDURES: From a straddle position over both bars, place the left hand on the left bar far enough in front of the thigh to allow room for the right hand. Place the knuckles of the right hand on top of the left bar between the left hand and the left thigh (this assures a proper grip from below). Now roll forward with the legs spread and lower your head and shoulders directly beneath the left bar. At the same time, carry the left leg around and over the right bar. By using the arms for support, keep the fleshy part of the buttock over the bar. Now as the roll continues to the left, throw the right leg over the bar that the hands are holding and pull up between the bars to a straddle sitting position.

FREQUENT ERRORS: Incorrect grip. Getting the hips too high or too low on the bar.

SAFETY PRECAUTIONS: Probably no specific precautions are necessary, but the stunt is learned more readily if a spotter supports the shoulders beneath the left bar.

PROGRESSIONS OR COMBINATIONS: This is a simple method of turning around. It is some­times useful to beginners when they are formulating routines.

Stunt (10): SINGLE AND DOUBLE LEG CUT DISMOUNT (From End Facing Out)

PREREQUISITES: Ability to swing and execute swinging dismounts (front and back).

DESCRIPTION: At the end of the back swing and as the legs start forward spread the legs to straddle the bars; as the legs approach the hands, lean well forward and push off the bars landing on the toes.

ILLUSTRATION:

MAJOR CUES: Lean forward and go on off the bars. Don't change your mind. Get off the bars.

TEACHING PROCEDURES: The single leg cut is usually taught first. At the back end of the swing, the right leg is moved sharply to the right over the bar; at the same time the legs are pulled forward to assure clearance of the bars. The right hand must be released from the bar as the thigh approaches. The double cut is executed in the same manner except that the legs are spread wide at the end of the back swing and the hands push the bars back be­tween the legs.

FREQUENT ERRORS: forward. Failure to release the grasp. Failure to lean forward as the legs come

SAFETY PRECAUTIONS: Hand spot from the side for a single cut off and from in front under the arms for a double. These are "catch11 or "free" spots rather than "contact" spots.

PROGRESSIONS OR COMBINATIONS: This serves as a splendid lead-up for all cut off stunts, either on the ends or the side of the bars.

Stunt (11): KIP FROM UPPER ARM SUPPORT

PREREQUISITES: Ability to roll back, to support oneself above bars, and to swing while in a support position.

DESCRIPTION: Roll back until the hips are above the bars. With an explosive extension of the hips, rise to the support position.

ILLUSTRATION

MAJOR CUES: Pick a spot and kick at it. Hips above the bar. Kick hard.

TEACHING PROCEDURES: From the upper arm support position, kick one leg overhead and immediately follow it with the other. Press down hard on the bars to support the body with hips slightly above the bars. Keeping knees straight, kick the feet upward at approximately a sixty degree angle; this kick is an all-out effort. Just before the body is perfectly straight, stop the feet so that the upward force of the legs will elevate the body to the cross support position. No effort should be made to lower the legs after the kick; they will swing down of their own accord. Support the weight on the hands and attain a balanced swing.

FREQUENT ERRORS: Kicking too low. Kicking with bent knees. Kicking when hips are below the bars. Kicking the legs downward.

SAFETY PRECAUTIONS: Lower the bars so that the student's feet will touch in the event he falls forward as a result of kicking too low. Spotters catch legs as they drop below the bars.

PROGRESSIONS OR COMBINATIONS: This kip is the basis for the more advanced kips on the parallels and other apparatus. It is easier to learn on the parallel bars than on the mats. Strive to kip, and immediately swing to the shoulder stand position keeping the body straight.

Stunt (12): BACK UPRISE PREREQUISITES: Ability to obtain swing from a cast and to swing in the support position.

DESCRIPTION: Roll back until the hips are above the bars and extend the legs upward to obtain swing; as the body approaches the end of the back swing, extend the arms and rise to the front support position.

ILLUSTRATION:

MAJOR CUES: Bend the arms as you swing through the bars, the hips up for a better swing. Extend the body; don't kick. Keep

TEACHING PROCEDURES: To cast for swing, roll back as if to do a kip; when hips are above the bars, reach with the feet towards the ceiling; follow feet with the hips; then the body is kept fully extended as it descends. The cast is used to obtain swing. At the back of the swing, straighten the arms by leaning forward slightly. If the swing is sufficient, the stu­dent will rise to a cross bar support. If any difficulty is encountered, try bending the arms to obtain a grip closer to the shoulders as the body reaches the vertical position during the swing backwards. With the arms bent, less swing is required.

FREQUENT ERRORS: the back. Dropping hips. Pushing up before the swing reaches maximum height at

SAFETY PRECAUTIONS: Good condition and satisfactory performance of the prerequisites are essential requirements.

PROGRESSIONS OR COMBINATIONS: This move is fundamental to any routine and can be trans­ferred to the rings and high bar. The basic move is easiest on the parallel bars. The back uprise may be done from a shoulder stand.

Stunt (13): FRONT UPRISE

PREREQUISITES: Ability to support oneself while swinging in the support position.

DESCRIPTION: Swing forward with a slight pike; at the end of the front swing, arch vigorously and rise to a cross support.

ILLUSTRATION:

MAJOR CUES: Hips up hard.

TEACHING PROCEDURES: The performer must be swinging the height of the bars while in an upper arm support. As he swings forward, the natural moderate pike position is assumed. As the maximum height of the front swing is approached, the body is arched vigorously (hips up). This effort should be sufficient to cause the body to rise to the cross bar support.

FREQUENT ERRORS: Lifting hips too soon, or failure to lift the hips.

SAFETY PRECAUTIONS: Satisfactory performance of the prerequisites is necessary.

PROGRESSIONS OR COMBINATIONS: This move is easy to learn on the parallel bars and is also done on rings. The similarity is significant enough to warrant learning the move first on the parallel bars.

Stunt (14): LEG SWING AND ONE-QUARTER TURN TO STRADDLE

PREREQUISITES: General good condition; riding seat mount.

DESCRIPTION: From the front leaning rest across the bars with the right leg down between the bars, swing the right leg high, turn to the right and straddle the bars.

ILLUSTRATION:

MAJOR CUES: Throw the right leg high and let it lift you.

TEACHING PROCEDURES: Start from a front leaning rest across the bars. Place the right leg between the bars, hanging vertically. The bar should touch the left leg just above the knee. Swing the right leg two or three times; then swing it hard to the right and let it go high so as to lift the body. When the leg approaches its highest point and the lift is received, move the left leg to the bar held by the hands and the right leg and hand to the bar on which the left leg initially rested, hand behind the hip. The left hand does not move. One should land in a straddle sitting position.

FREQUENT ERRORS: Too much tension (causing a modest leg swing).

SAFETY PRECAUTIONS: The instructor or a student should spot the left arm since it does not move. There is very little danger, but occasionally a boy will lose his balance. Keep the eyes on the spot where the right leg clears the bar in order to avoid hitting the ankle on the bar. The move can be done slowly by placing the right foot on the bar, leg straight, and pulling the left leg under to a straddle seat. (Dry Run.)

PROGRESSIONS OR COMBINATIONS: For beginning routines combine as follows: riding seat mount, leg swing one-fourth turn, lazy man's roll, straddle travel, forward roll, back up­rise, back swing dismount.

Stunt (15): LAYOUT BACK ROLL

PREREQUISITES: From the shoulder stand, swing down to upper arm support, toes leading. Slow back roll to straddle seat, and slow extension described below.

DESCRIPTION: Swing from shoulder stand down and, keeping the body extended, rise to and pass the shoulder stand position again to complete a backward rotation.

ILLUSTRATION:

MAJOR CUES: Reach for the ceiling. Exaggerate your arch. Regrasp quickly. Feet together.

TEACHING PROCEDURES: For a preliminary trial start as in a backward roll mount, but keep the legs together. Then by pressing hard on the bars to maintain position and balance, ex­tend the legs as high as possible and back over the head. A spotter should stand between the bars at the performer's head and when the balance point is passed and the performer starts to roll, he should arch quickly, lift the head, and reach for the regrasp as the head is lifted. The spotter should catch the thighs as the balance point is passed. Keep the performer high or the weight will be too great. The spot assures the proper arch and gives the performer the "feel'' of the stunt. Next step is to eliminate the spotter. To execute the stunt from a shoulder stand: release the grip, exaggerate the arch, regrasp in the upper arm support and then push down on the bars and pike slightly to get the legs beyond the balance point. As the balance point is approached, arch and let the momentum carry the body on over.

FREQUENT ERRORS: Failure to arch.

SAFETY PRECAUTIONS: A spotter should stand behind the performer and when the performer passes the center of balance, force him to arch by catching his thighs well above the height of the bars. Once the performer gets the feel he will need no further assistance.

PROGRESSIONS OR COMBINATIONS: This move is usually a part of Novice and Junior required routines and consists of the ever present fundamental layout backward rotation. It can be modified to a back roll to shoulder stand by arching early and catching the bars for support.

Stunt (16): SIDE VAULT MOUNT

PREREQUISITES: Ability to vault the height of parallel bars, and good balance while swinging. Should be able to execute ten dips.

DESCRIPTION: With the over and under grip, vault the near bar turn one-quarter to the left as the right hand grasps for the bar.

ILLUSTRATION:

MAJOR CUES: Vault near bar, then reach for the far bar. Left hand under grip, right hand over grip.

TEACHING PROCEDURES: Lower bars to waist height. Have the student vault the near bar, execute one-quarter turn to the left, and land on mats between the bars. On the next at­tempt, vault the near bar and, as the vault is completed, turn one-quarter turn to the left; reach for the far bar with the right hand, swing through and maintain the support position. Gradually elevate the bars to normal height.

FREQUENT ERRORS: Reaching for the far bar before completing the vault. SAFETY PRECAUTIONS: Lower the bars as indicated above.

PROGRESSIONS OR COMBINATIONS: This is frequently used for a mount for intermediate routines and is similar to beginner's moves on the side horse.

Stunt (17): DOUBLE CUT MOUNT FROM END

PREREQUISITES: Double cut dismount ability to leapfrog the height of bars.

DESCRIPTION: Leap as if to sit on the bars from the end; release the grip as the bars are passed over and regrasp in the support position with the legs between the bars.

ILLUSTRATION:

MAJOR CUES: Release the bars. All out effort.

TEACHING PROCEDURES: For the first trial, leapfrog up and simply straddle both bars. Next leap up, sit straddle, and attempt to regrasp the bars behind the legs. After several such trials, an assisted trial should be attempted with the spotter assisting by holding the per­former's waist from behind. The bars may be lowered for all trials, but should not be lowered more than twelve inches below normal height. The last step in the sequence is to utilize the free hand spot described under safety precautions.

FREQUENT ERRORS: Not pushing down hard on bars. Failure to lower the bars for initial tries.

SAFETY PRECAUTIONS: 1. Place both hands on the performer from the rear at the waist; as­sist him in the lift and be ready to support him. Be careful of the performer's feet; they will swing back, so get out of the way.
2. Free spot from the rear by placing hand under the buttock as the legs clear the bars. Be ready to step out of the way when the performer's legs swing back.

PROGRESSIONS OR COMBINATIONS: This is a good intermediate mount and a desirable lead up to the double cut catch in the middle of the bars.

Stunt (18): DOUBLE BAR VAULT DISMOUNT

PREREQUISITES: Ability to pike at back of swing and maintain the balance.

DESCRIPTION: Swing back; lift hips high; shift weight to the right arm; legs go over the left arm cutting it off the bar, then turn the head to the right to complete the vault and half turn over the right bar landing beside the bars.

MAJOR CUES: Lift your seat high. Go all the way. Lean to the right.

TEACHING PROCEDURES: Obtain moderate swing. As the body approaches the back end of the swing, lift the hips and swing the legs to the left stopping with the feet on the left bar, the left foot in front of the left hand and the right foot just behind the left hand, toes toward the right hand. Now release the left hand and walk on around over the left bar, over the right bar, and drop off to the mat. After about five dry runs," attempt the stunt all the way with a spot. The right hand grip is changed while dropping to the mat. Five successful attempts with an assistant are usually sufficient. The first few solo attempts can be made on the end facing out. When bar clearance is assured, move to the center of the bars.

FREQUENT ERRORS: Failure to lift the seat high. Swinging too much.

SAFETY PRECAUTIONS: The spotter should grasp the right arm of the student above the elbow and, as he goes for the stunt, lend support and pull him off the bars to be sure he leans to his right.

PROGRESSIONS OR COMBINATIONS: This makes a good intermediate dismount. Try to combine it with an upper arm kip; no intermediate swing.

Stunt (19): GLIDE KIP

PREREQUISITES: Good general condition; upper arm kip.

DESCRIPTION: Swing forward from end of bars with feet skimming mats, arch at end of swing, then pull feet up to proximity of hands; immediately kip and rise to support.

ILLUSTRATION:

MAJOR CUES: Don't elevate head to obtain swing. Arch at end of swing, feet up, kick.

TEACHING PROCEDURES: Stand close to the end of bars. Grasp bars just inside ends with palms out, thumbs alongside forefingers. Bend at the hips, arms straight. Jump backward in an effort to elevate hips but keep the head low. Lift the legs just enough to clear the floor. At the end of the forward swing, arch, lift the feet to the height of the bars and kick up and away from the face at about a forty-five degree angle. If the timing is correct, the student will rise to the cross bar support. While learning, it is advantageous to tap the mat at the front end of the swing when arching in order to facilitate and accelerate the lift of the legs. Once the stunt is mastered with a tap, it is easy to eliminate the tap.

FREQUENT ERRORS: Bending the arms; not enough swing. Failure to arch at the end of the swing. Failure to kick.

SAFETY PRECAUTIONS: Check to see that the prerequisites have been mastered and provide a hand assist if the student has the proper timing but insufficient kick or swing.

PROGRESSIONS OR COMBINATIONS: The most common combination is the glide kip to the shoulder stand or handstand. The glide kip is frequently used in junior routines. Now try to master the stunt in the center of the bars.

Stunt (20): BASKET KIP

PREREQUISITES: Upper arm kip; ability to maintain the balance while swinging in a bent inverted hang position.

DESCRIPTION: Jump, invert, swing forward, back and kick at a sixty degree angle at the back end of the swing. The kick lifts the body to a cross support position above the bars.

MAJOR CUES: Wait until the head is up, then kick. Keep your balance; don’t hook your thumbs.

TEACHING PROCEDURES: The student should first learn to swing with good control and balance while in the inverted hang position. Once this is accomplished, the stunt should be attempted as follows: Stand a comfortable distance from the end of the bars.
Take an inside grip, thumbs along the forefingers. Jump straight up elevating the shoulders and, using some of the lift to elevate the legs, invert the body immediately. The body then swings forward in the inverted position. Maintain this position until the back end of the swing is approached and the head is up; at this point kick upward at a sixty degree angle and rise to the cross support position.

FREQUENT ERRORS: Kicking too early. Insufficient swing.

SAFETY PRECAUTIONS: Performance of the prerequisites is important. Warning about kicking too soon. Practice the swing without attempting the kip. Use a hand assist on the upper back.

PROGRESSIONS OR COMBINATIONS: This may be done from above the bars by dropping through and then kiping back up. Also it may be done into the shoulder stand, handstand, and front flip. Advanced performers should be able to do this stunt in the center of the bars.

Stunt (21): FRONT OVER BAR TO UPPER ARM HANG

PREREQUISITES: Ability to swing into a front roll, and experience on the apparatus.

DESCRIPTION: At the end of the back swing, lift the hips, duck the head, and execute a forward roll in the air.

ILLUSTRATION:

MAJOR CUES: Hips up, head down and elbows out.

TEACHING PROCEDURES: This stunt is actually nothing more than a fast forward roll. In order to stay off the bars it is necessary to obtain moderate swing. As the swing progresses back from the front, pike hard so that the swing is transformed into a lift. Lean forward and when the hips are just a bit higher than the head duck the head and throw the elbows out; the hands need not be extended. Land on the upper arms when the hips are still about the height of the bars; thus the rotation dissipates any shock that might be potential. The straighter the arms are kept, the better the chances are for attaining height.
FREQUENT ERRORS: plain roll. Placing the shoulders on the bars as the hips rise making the stunt a

SAFETY PRECAUTIONS: The experience and forward roll prerequisites should be adequate.

PROGRESSIONS OR COMBINATIONS: The forward roll, front flip to upper arms, and front flip to cross body support are normal progressions. As a combination, this stunt is easily executed after an upper arm kip or a front uprise. It can be performed to a regrasp. To get the regrasp, keep the arms straight and utilize an overhead mechanic.

Stunt (22): SWINGING PIROUETTE

PREREQUISITES: Ability to do swinging dips -– pike and arch as in the kip; and ability to do a simple forward swing dismount with one-half twist, out or in.

DESCRIPTION: At the end of the back swing dip, swing forward, straighten arms, arch and execute a one*¯half twist regrasping the bars.

ILLUSTRATION:

MAJOR CUES: twist.

Pop out of the dip; look down your arm and go for it. Use the hip lift to help you

TEACHING PROCEDURES: Obtain moderate swing near the end of the bars facing out. At the back end of the swing, dip and swing forward in the dip position. As the front end of the swing is approached, extend the arms vigorously and arch. This move will carry the body high above the bars. Just as the maximum height is approached, turn the head and body to the left and look down the left arm over the left shoulder; push off the right bar with the right hand and exchange hand holds on the respective bars. Try to make the twist quickly so that the legs are as high as possible when the regrasp is made.

FREQUENT ERRORS: soon. Failure to pop out of the dip. Failure to look for the bars. Turning too

SAFETY PRECAUTIONS: Place a piece of paper between the feet and hold it there while attempt­ing the move in order to help keep the feet together. Practice at end of bars facing out.

PROGRESSIONS OR COMBINATIONS: This stunt is usually combined with kips and uprises. It is valuable when the performer wishes to turn about on the bars. It helps to prepare stu­dents for more advanced free bar moves. Some gymnasts find this stunt easier with straight arms. Success is dependent upon using the extension of the body from the pike position to make the twist. Speed and height are also important.

Stunt (23): SWING TO HANDSTAND

PREREQUISITES: Handstand on the floor and good control while swinging; a secure kick into the handstand on the parallel bars.

DESCRIPTION: Swing, lift the heels hard; arch hard and lean the head forward until the balance point is approached.

ILLUSTRATION:

MAJOR CUES: Start pressing early; try to keep the arms straight. Lean forward.

TEACHING PROCEDURES: Swing moderately high, but do not flex the hips at the front of the swing. Starting at the front of the swing, accelerate the swing by pulling the heels back. Lean forward for balance and press for handstand. It is best to learn this stunt on the ends of the bars so that the student can turn and drop off in the event over-balance occurs. Ap­proach the handstand slightly under-balanced, with control attained by pressing out just a little to settle in a balanced position.

FREQUENT ERRORS: Bending the arms excessively.

SAFETY PRECAUTIONS: Observe the prerequisites and learn the stunt first on the end of the bars so if over-balance cannot be corrected, the student can turn and drop to his feet.

PROGRESSIONS OR COMBINATIONS: This is essential to all intermediate and advanced parallel bar competition. The student should strive to do such stunts as the kip (shoulder, glide, basket, and double cut catch), and immediately swing into the handstand.
Stunt (24): SWINGING HANDSTAND PIROUETTE

PREREQUISITES: low bars.Swing to handstand; controlled swing under all conditions. Work first on the
 
DESCRIPTION: The performer swings to the handstand with enough acceleration to pass the balance point. As the vertical position is approached, the performer executes a half turn and swings down facing in the opposite direction.

ILLUSTRATION:

MAJOR CUES: Keep the balance. Start the change before reaching the balance point, plenty of swing.

TEACHING PROCEDURES: Obtain a high, balanced swing. Begin the stunt at the front of the swing and accelerate the swing by pressing enough to assure passing the balanced position. As the balance point is approached transfer the right hand to the left bar and transfer the left hand to the right bar. Allow the momentum of the swing to continue the rotation. As soon as the grip change is completed, struggle to maintain the balance and control the descent. This stunt should be taught on the low bars so the student can "bail outM easily. During early attempts, work at the end of the bar so that, after the pirouette is complete, the student can drop to the mats rather than attempt to control the descent. When both hands are on one bar, they should be fairly wide apart. This facilitates the maintenance of balance while swinging down.

FREQUENT ERRORS: Insufficient swing. Hands too close together when pn the same bar.

SAFETY PRECAUTIONS: Work first on the end of the low parallels. Use strings as extension of the bars to check for clearance.

PROGRESSIONS OR COMBINATIONS: This is an advanced stunt which is seen frequently in national meets. It is generally considered a prerequisite to the hop pirouette. It is very similar to grip changes on the horizontal bar.

Stunt (25): DOUBLE CUT AND REGRASP

PREREQUISITES: Double cut mount; swing with control. Double cut dismount.

DESCRIPTION: At the back of the swing, arch, snap the legs forward straddling the bars, and pushing down and back with hands, release the grip and regrasp allowing the legs to pass under the hands.

ILLUSTRATION:

MAJOR CUES: Arch; snap those legs forward.

TEACHING PROCEDURES: Obtain moderate swing. At the back end of the swing, arch and pull the legs down and forward over the bars. As the legs start forward they can be accelerated by pushing the hands hard toward the thighs -– hips fairly high. Release the hands as the legs approach, and regrasp as the legs pass over the bars. By the time the regrasp is ac­complished, the legs should be together in a pike position cross support.

FREQUENT ERRORS: Lifting the hips too high. Not pushing back and down on the bars.

SAFETY PRECAUTIONS: The stunt should first be attempted to a straddle on the bars so that a regrasp is not essential. If done in this manner, and work toward the complete stunt is done gradually, no additional precautions are necessary.

PROGRESSIONS OR COMBINATIONS: This stunt can be mastered by some men more easily if it is attempted when coming up in a back uprise. The ultimate goal is a back uprise, double cut, regrasp, handstand.

Stunt (26): REVERSE KIP -– END OF BARS

PREREQUISITES: Pull over the high bar. (This stunt is of about the same difficulty as the reverse kip on the high bar.)

DESCRIPTION: At the forward end of the swing while in a bent inverted hang, lift the head and arch, rising back first to a cross support.

ILLUSTRATION:

MAJOR CUES: Lift the head hard at the forward end of the swing. Release the grip and regrasp.

TEACHING PROCEDURES: Take the grip on the outside of the bars at the ends facing out. Feel the grip change by rotating the hands around the ends of the bars. Squat, leaning back; then keeping the arms straight, run forward to obtain swing, taking tap at the end to help lift the legs quickly to the bent inverted hang position. Swing back, then forward maintaining a balanced position with legs straight and parallel to the floor. At the end of the front swing, arch quickly and vigorously by raising the head; do not drop the legs. When the head is raised quickly, the weight is momentarily off the hands and the grip can easily be changed around the ends of the bars to above the bars in order to achieve the cross bar support posi­tion facing out.

FREQUENT ERRORS: Insufficient swing. Failure to arch. Not keeping the feet up. Incorrect timing.

SAFETY PRECAUTIONS: A hand spot should be provided on the upper arm or on the chest as the head is lifted. Use two spotters, one on each side.
PROGRESSIONS OR COMBINATIONS: This stunt leads to an under bar somersault or peach basket, and is very similar to the reverse kip on the horizontal bar. Try it without the run out and swing back by jumping back and up to the inverted position and immediately swing forward and up.

Stunt (27): PEACH BASKET

PREREQUISITES: The back roll on the parallels; the drop to basket kip between the bars; the reverse kip on the end facing out.

ILLUSTRATION: ^

MAJOR CUES: Hold your pike and don't let the thighs come into your chest. Use all your swing; don't kill the swing. Keep your original grasp as long as possible. Bars must be wide. Arch by lifting the head hard.

TEACHING PROCEDURES: The stunt is initiated from the cross bar support position in the center of the bars. The object is to drop backwards swinging past the bent inverted hang; wait until the end of the initial swing is almost reached, then the body is arched by lifting the head and shoulders; the hands are simultaneously rotated for a regrasp. At first, the student will be able to get only high enough to land at the upper arm hang; however the performer should strive to make the regrasp to the support position. At the point of the arch, just before the grasp is released, pull hard. Initial attempts can be made from a stand between the bars as if to do a basket kip. For the "feel," leap up, invert, swing for­ward in the bent inverted hang, lift the head and allow the feet to drop to the mat. When actually attempting the stunt, keep the feet up.

FREQUENT ERRORS: Killing the swing. Arching too soon. Allowing the legs to come in too close to the body at the bottom of the drop (letting the pike break. If the pike breaks, the performer usually spins fast and does not get any lift and the result is over spinning).

SAFETY PRECAUTIONS: The best safety precaution is the assurance that the student has mastered the prerequisites. The spot is a hand spot on the chest. As soon as the head passes the lowest point and begins to rise, place the hand on the student's chest and lift him above the bars. The student holds his original grip as long as possible. The drop back with lots of swing and a fixed pike must be thoroughly mastered before the stunt is attempted from above the bars.

PROGRESSIONS OR COMBINATIONS: This move is utilized on the rings, highbars, and parallels. It is perhaps easiest to learn on the high bar because a grip change is not necessary. Ad` vanced performers master this stunt to the extent that they are able to regrasp with straight arms; and, by changing the timing, are able to regrasp in a shoulder stand or even a hand­stand position. The stunt is essential to advanced competitive routines.

Stunt (28): BACK OVER BAR TO REGRASP

PREREQUISITES: Swing to handstand; giant swings on the high bar; and a back handspring would also help.

DESCRIPTION: Swing down from the handstand and up forward releasing the grasp at maximum height; turn the head back, arch, release and regrasp bars.

ILLUSTRATION:

Safety Belt and Lines ¯

MAJOR CUES: Hold on as long as you can. when the head goes back. Look back for the bars. Reach up with the hips

TEACHING PROCEDURES: From the handstand in the center of the bars, extend the feet to eliminate practically all the arch. Swing down from the handstand, toes leading; be careful to maintain balance. As the body passes the vertical position and begins to rise, try to accelerate the swing by leading with the toes. Wait until the body rises to the horizontal, then push the bars away and throw the head back simultaneously. The instant the hands are released, try to see the bars and regrasp. The earlier the regrasp the better. Upon achieving the regrasp, allow the head to move forward and strive for a balanced descent and subsequent swing.

FREQUENT ERRORS: to pop the arch. Releasing original grip too soon. Failure to look for the bars. Excessive pike and no arch resulting in a fast spin and no lift. Failure
SAFETY PRECAUTIONS: This stunt should be learned in an overhead mechanic, out of the lines as the performer begins the stunt.
Take the slack

PROGRESSIONS OR COMBINATIONS: The stunt that follows the overbar in a routine must make use of the swing. A high pirouette would be desirable; or, if the descent is well controlled, a peach basket or an underbar cast is effective.

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