Yesterday, Today and Tomorrow <ul><li>An A-Z Plan for Bars </li></ul><ul><li>Tony Retrosi </li></ul><ul><li>[email_address...
HAVE A PLAN! <ul><li>HAVE A BACK UP! </li></ul>
TONY’S BAR RULES <ul><li>HAVE A PLAN- Where do you want them to be? When </li></ul><ul><li>Hit Basics everyday </li></ul><...
Tony’s rules continued <ul><li>Everyone needs goals. Gymnasts and coaches </li></ul><ul><li>Have clear expectations and re...
More Rules <ul><li>Don’t just coach “to the code” but make sure things get covered. </li></ul><ul><li>LET THEM PLAY </li><...
To be successful at bars you really only need to   have 5 things.   <ul><li>Kip  - back up rise </li></ul><ul><li>Cast HS ...
Level 3-10
Level 4 Routine <ul><li>Glide Swing </li></ul><ul><li>Pull over </li></ul><ul><li>Front hip circle </li></ul><ul><li>casts...
LEVEL 4 CONT. <ul><li>Leg cut (I liked the old routine that had a Pirouette </li></ul><ul><li>cast Back Hip circle </li></...
Pre-Team/ Level 4 Drills and skills <ul><li>Floor Bar positions </li></ul><ul><li>Over, Under, “L” Grip push up support </...
<ul><li>Bar skills and drills </li></ul><ul><li>Front support  </li></ul><ul><li>Controlled casts. </li></ul><ul><li>Front...
<ul><li>Upper body strength develops relatively slowly with this age group. BE PATIENT! </li></ul><ul><li>Basic pull ups <...
<ul><li>Pull overs </li></ul><ul><li>planche leans (frisbee walk, wheel barrow) </li></ul><ul><li>P. Bar dips </li></ul><u...
<ul><li>Hollow Holds (then rock) </li></ul><ul><li>Arch Holds (then rock) </li></ul><ul><li>Candle sticks  </li></ul><ul><...
<ul><li>Overall goal: Develop Basic Swings including Glide swing and baskets. </li></ul><ul><li>kip </li></ul><ul><li>back...
“TONY ROUTINE” <ul><li>Swing to back up rise back hip circle </li></ul><ul><li>front hip circle (in under grip when possib...
KIP <ul><li>Glide swings </li></ul><ul><li>Rock kips </li></ul><ul><li>Kip swing w/ spot </li></ul><ul><li>Kip w/ rope </l...
BACK UP RISE <ul><li>TEACHES KIDS TO GET SHOULDERS OVER THE BAR </li></ul><ul><li>TEACHES HANDS SWITCHING </li></ul><ul><l...
<ul><li>Jump undershoot dismount (as lead up to clear hip) Then do jump clear hip </li></ul><ul><li>double leg jam </li></...
CAST HANDSTANDS <ul><li>Planche Lean </li></ul><ul><li>Press handstand </li></ul><ul><li>Bounce HS </li></ul><ul><li>P.bar...
<ul><li>Shoulder shrug </li></ul><ul><li>Spot a lot </li></ul><ul><li>Floor Bar Handstands every grip. 1 arm HS, press and...
<ul><li>Rock kip cast handstand </li></ul><ul><li>Arch rock </li></ul>
<ul><li>Back Hip Circles in a row.  </li></ul><ul><li>Baby clear hip circles in a row </li></ul><ul><li>Quick turns on str...
<ul><li>stem rise </li></ul><ul><li>Planche leans. </li></ul><ul><li>Swinging on P.bars.  </li></ul><ul><li>Press handstan...
Level 5  <ul><li>This is where you will see the most growth of skills so teach it right the first time. </li></ul><ul><li>...
<ul><li>Continue with fly aways (front and back) </li></ul><ul><li>Back extension roll Blind changes </li></ul>
<ul><li>Kip cast handstand 3x in a row.  </li></ul><ul><li>Accelerating front and back giants  </li></ul><ul><li>Consecuti...
<ul><li>Front fly away, back fly away from cast </li></ul><ul><li>toe front (for toe hects) </li></ul><ul><li>Release prep...
<ul><li>1 arm handstands </li></ul><ul><li>Pirouettes </li></ul><ul><ul><li>1/2 pirouette </li></ul></ul><ul><ul><li>blind...
Level 7/8/9 ages 10-12 <ul><li>Completing 1st release (overshoot/ pak salto) </li></ul><ul><li>Should have 2nd inbar skill...
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Bars A-Z Tony Retrosi Lecture

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In order to become GREAT at uneven bars, you need a plan. A plan that starts in your compulsory program all the way through your optional gymnasts. You can not wait until someone is a Level 9 before you try to make them a level 9. I have collections of drills to do with compulsory gymnasts to get them ready for optional gymnastics.

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  • Uneven bars in the USA has become almost a necessary evil. Where most clubs will just do the bare minimum on bars to get by. There is very little innovation within the USA. Where the Chinese, French and even the Italians strive to lead the way on bars. The US seems to be happy to just not lose too badly on bars and make up for it on other events. A few years ago it was vault and the National Team took anyone and everyone that could do a yurchenko double full. Now the US has a number of great vaulters. We certainly can not go backward on vault but we MUST move forward on bars.
  • “ to the code”- The code changes, keep your options open. It really affects other events more than bars.
  • Once these skills are mastered in a safe way the doors are open for the gymnast to reach for future skills. Here is a quick list of drills and lead ups that will best prepare a gymnast for the future
  • I am a big believer in the USAG system. Just remember- It doesn’t do it all. The USAG program is a great MAP but like most maps it only shows the BIGGEST CITIES. There are a lot of small towns and villages along the way that you need to visit. This is a tour of those small towns.
  • Grip push ups, Feet on floor, feet on mat, on rope for planche swing Spot handstands on bar initially, progress to doing them against wall then with feet under bar
  • For front hip circles Set p.bars so athlete can fall forward with body straight.
  • Someone more patient than me could do an entire lecture on the cast handstand. Bottom line is that I haven’t really found a better way than just spotting a lot. Spot them when they are young AND small!
  • Bars A-Z Tony Retrosi Lecture

    1. 1. Yesterday, Today and Tomorrow <ul><li>An A-Z Plan for Bars </li></ul><ul><li>Tony Retrosi </li></ul><ul><li>[email_address] </li></ul>
    2. 2. HAVE A PLAN! <ul><li>HAVE A BACK UP! </li></ul>
    3. 3. TONY’S BAR RULES <ul><li>HAVE A PLAN- Where do you want them to be? When </li></ul><ul><li>Hit Basics everyday </li></ul><ul><li>Handstands, Handstands, Handstands </li></ul><ul><li>Never paint yourself into a corner </li></ul><ul><li>Teach them how to fall </li></ul>
    4. 4. Tony’s rules continued <ul><li>Everyone needs goals. Gymnasts and coaches </li></ul><ul><li>Have clear expectations and requirements </li></ul><ul><li>Condition for Success. Tell the kids what they are conditioning for. </li></ul><ul><li>Establish the basics for harder skills early and give them drills for those skills. </li></ul>
    5. 5. More Rules <ul><li>Don’t just coach “to the code” but make sure things get covered. </li></ul><ul><li>LET THEM PLAY </li></ul>
    6. 6. To be successful at bars you really only need to have 5 things. <ul><li>Kip - back up rise </li></ul><ul><li>Cast HS - pirouette </li></ul><ul><li>Clear Hip HS -other in bar skill -low and high bar, each way -pirouette </li></ul><ul><li>Giant -front and back (“L” grip) -both ways (towards and away from the low bar) </li></ul><ul><li>Fly away . - front and back </li></ul>
    7. 7. Level 3-10
    8. 8. Level 4 Routine <ul><li>Glide Swing </li></ul><ul><li>Pull over </li></ul><ul><li>Front hip circle </li></ul><ul><li>casts </li></ul><ul><li>shoot through </li></ul><ul><li>Mill/ stride circle </li></ul><ul><li>KIP </li></ul><ul><li>GIANT </li></ul><ul><li>LEAN OVER FOR CAST. FRONT SKILL/FRONT GIANT </li></ul><ul><li>CAST STAND UP </li></ul><ul><li>FRONT GIANT </li></ul>
    9. 9. LEVEL 4 CONT. <ul><li>Leg cut (I liked the old routine that had a Pirouette </li></ul><ul><li>cast Back Hip circle </li></ul><ul><li>undershoot dismount </li></ul><ul><li>PIROUETTES. ALL WEIGHT ON ONE ARM TURN OVER BAR </li></ul><ul><li>CLEAR HIP CIRCLE </li></ul>
    10. 10. Pre-Team/ Level 4 Drills and skills <ul><li>Floor Bar positions </li></ul><ul><li>Over, Under, “L” Grip push up support </li></ul><ul><li>Handstands on floor then floor bar </li></ul><ul><li>Body positions EVERYWHERE (on floor, on bar, rings, p.bars.) </li></ul><ul><li>Pike back roll. Back extension rolls </li></ul>
    11. 11. <ul><li>Bar skills and drills </li></ul><ul><li>Front support </li></ul><ul><li>Controlled casts. </li></ul><ul><li>Front and back hip circles </li></ul><ul><li>Tap swings </li></ul><ul><li>Jump to support and cast </li></ul>
    12. 12. <ul><li>Upper body strength develops relatively slowly with this age group. BE PATIENT! </li></ul><ul><li>Basic pull ups </li></ul><ul><li>rope climb </li></ul><ul><li>Leg lifts </li></ul>Strength issues and ideas
    13. 13. <ul><li>Pull overs </li></ul><ul><li>planche leans (frisbee walk, wheel barrow) </li></ul><ul><li>P. Bar dips </li></ul><ul><li>P.bar swings </li></ul><ul><li>Bounce handstands </li></ul>
    14. 14. <ul><li>Hollow Holds (then rock) </li></ul><ul><li>Arch Holds (then rock) </li></ul><ul><li>Candle sticks </li></ul><ul><li>lean backs </li></ul>
    15. 15. <ul><li>Overall goal: Develop Basic Swings including Glide swing and baskets. </li></ul><ul><li>kip </li></ul><ul><li>back uprise </li></ul><ul><li>front and back hip circles (front hip circles should be done in both grips) </li></ul><ul><li>sole circles </li></ul>6-8 years old (level 4/5)
    16. 16. “TONY ROUTINE” <ul><li>Swing to back up rise back hip circle </li></ul><ul><li>front hip circle (in under grip when possible) </li></ul><ul><li>Cast baby giant </li></ul><ul><li>Under swing 3 x to layout flyaway </li></ul>
    17. 17. KIP <ul><li>Glide swings </li></ul><ul><li>Rock kips </li></ul><ul><li>Kip swing w/ spot </li></ul><ul><li>Kip w/ rope </li></ul><ul><li>P.bar swinging </li></ul><ul><li>Stem rise both legs then single leg </li></ul><ul><li>Short kip (remember this?) </li></ul><ul><li>½ leg lifts on wall bar from sit. </li></ul><ul><li>Kip pull with elastic </li></ul><ul><li>Pike roll </li></ul><ul><li>“bugs” </li></ul>
    18. 18. BACK UP RISE <ul><li>TEACHES KIDS TO GET SHOULDERS OVER THE BAR </li></ul><ul><li>TEACHES HANDS SWITCHING </li></ul><ul><li>PART OF LEARNING A FRONT GIANT </li></ul><ul><li>MAKES THEM SWING </li></ul><ul><li>GIVES ME A GREAT BICEPT WORKOUT WHEN I SPOT A LOT! </li></ul>
    19. 19. <ul><li>Jump undershoot dismount (as lead up to clear hip) Then do jump clear hip </li></ul><ul><li>double leg jam </li></ul><ul><li>Seat circles each grip. (eventually in a row) </li></ul><ul><li>cast handstands </li></ul><ul><li>flyaways (front and back) </li></ul><ul><li>Baby Giants on single rail </li></ul>
    20. 20. CAST HANDSTANDS <ul><li>Planche Lean </li></ul><ul><li>Press handstand </li></ul><ul><li>Bounce HS </li></ul><ul><li>P.bar swing to HS </li></ul>
    21. 21. <ul><li>Shoulder shrug </li></ul><ul><li>Spot a lot </li></ul><ul><li>Floor Bar Handstands every grip. 1 arm HS, press and hold. </li></ul><ul><li>Mean 18 </li></ul><ul><li>Handstand walking on floor bar or low beam </li></ul>
    22. 22. <ul><li>Rock kip cast handstand </li></ul><ul><li>Arch rock </li></ul>
    23. 23. <ul><li>Back Hip Circles in a row. </li></ul><ul><li>Baby clear hip circles in a row </li></ul><ul><li>Quick turns on strap bar (too much time bad for wrists) </li></ul><ul><li>Swing 1/2 turns </li></ul>
    24. 24. <ul><li>stem rise </li></ul><ul><li>Planche leans. </li></ul><ul><li>Swinging on P.bars. </li></ul><ul><li>Press handstands. </li></ul><ul><li>Bounce handstand </li></ul><ul><li>Floor bar down swing drill </li></ul>Drills- review
    25. 25. Level 5 <ul><li>This is where you will see the most growth of skills so teach it right the first time. </li></ul><ul><li>Glide kips in a row </li></ul><ul><li>Kip cast handstands </li></ul><ul><li>Giants on Strap bar </li></ul><ul><li>Begin to learn single rail giants </li></ul>
    26. 26. <ul><li>Continue with fly aways (front and back) </li></ul><ul><li>Back extension roll Blind changes </li></ul>
    27. 27. <ul><li>Kip cast handstand 3x in a row. </li></ul><ul><li>Accelerating front and back giants </li></ul><ul><li>Consecutive clear hips in a row. </li></ul><ul><li>Late toe on to sole circle. </li></ul><ul><li>Consecutive swing ½ turns. </li></ul>Level 6/7 (ages 8-10)
    28. 28. <ul><li>Front fly away, back fly away from cast </li></ul><ul><li>toe front (for toe hects) </li></ul><ul><li>Release preparation. </li></ul>
    29. 29. <ul><li>1 arm handstands </li></ul><ul><li>Pirouettes </li></ul><ul><ul><li>1/2 pirouette </li></ul></ul><ul><ul><li>blind change </li></ul></ul><ul><ul><li>higgens </li></ul></ul><ul><ul><li>pirouette to handstand. </li></ul></ul>Floor Bar Stuff
    30. 30. Level 7/8/9 ages 10-12 <ul><li>Completing 1st release (overshoot/ pak salto) </li></ul><ul><li>Should have 2nd inbar skill in the works </li></ul><ul><li>Giant - pirouettes </li></ul><ul><li>Consecutive basics!!! In a row </li></ul><ul><ul><li>Kip casts </li></ul></ul><ul><ul><li>clear hips etc. </li></ul></ul>

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