A Plan for Uneven Bars that goes beyond the compulsory program

1. Yesterday, Today and
Tomorrow
An A-Z Plan for Bars
Tony Retrosi
tony@gymmomentum.com

4. HAVE A PLAN!
HAVE A BACK UP!

5. TONY’S BAR RULES
HAVE A PLAN- Where do you want them to
be? When
Hit Basics everyday
Handstands, Handstands, Handstands
Never paint yourself into a corner
Teach them how to fall

6. Tony’s rules continued
Everyone needs goals. Gymnasts and coaches
Have clear expectations and requirements
Condition for Success. Tell the kids what they
are conditioning for.
Establish the basics for harder skills early
and give them drills for those skills.

7. More Rules
Don’t just coach “to the code” but make sure
things get covered.
LET THEM PLAY

8. To be successful at bars you really
only need to have 5 things.
Kip
- back up rise
Cast HS
- pirouette
Clear Hip HS
-other in bar skill
-low and high bar, each way
-pirouette
Giant
-front and back (“L” grip)
-both ways (towards and away from the low bar)
Fly away.- front and back

9. Level 3-10

10. Level 3 Routine
Glide Swing
Pull over
Front hip circle
casts
shoot through
Mill/ stride circle
KIP
GIANT
LEAN OVER FOR CAST.
FRONT SKILL/FRONT
GIANT
CAST STAND UP
FRONT GIANT

11. LEVEL 3 CONT.
Leg cut (I liked the
old routine that had a
Pirouette
cast Back Hip circle
undershoot dismount
!
!
PIROUETTES. ALL
WEIGHT ON ONE ARM
TURN OVER BAR
CLEAR HIP CIRCLE

12. Pre-Team/ Level 3 Drills
and skills
Floor Bar positions
Over, Under, “L” Grip push up support
Handstands on floor then floor bar
Body positions EVERYWHERE (on floor, on bar,
rings, p.bars.)
Pike back roll. Back extension rolls

29. Bar skills and drills
Front support
Controlled casts.
Front and back hip circles
Tap swings
Jump to support and cast

31. Upper body strength develops relatively
slowly with this age group. BE PATIENT!
!
Basic pull ups
rope climb
Leg lifts
Strength issues and
ideas

32. Pull overs
planche leans (frisbee walk, wheel barrow)
P. Bar dips
P.bar swings
Bounce handstands

35. Hollow Holds (then rock)
Arch Holds (then rock)
Candle sticks
lean backs

36. Overall goal: Develop Basic Swings including
Glide swing and baskets.
kip
back uprise
front and back hip circles (front hip circles
should be done in both grips)
sole circles
6-8 years old (level 3/4)

39. “TONY ROUTINE”
Swing to back up rise back hip circle
front hip circle (in under grip when possible)
Cast baby giant
Under swing 3 x to layout flyaway

41. KIP
Glide swings
Rock kips
Kip swing w/ spot
Kip w/ rope
P.bar swinging
Stem rise both legs
then single leg
Short kip (remember
this?)
½ leg lifts on wall bar
from sit.
Kip pull with elastic
Pike roll
“bugs”

49. BACK UP RISE
TEACHES KIDS TO GET SHOULDERS OVER
THE BAR
TEACHES HANDS SWITCHING
PART OF LEARNING A FRONT GIANT
MAKES THEM SWING
GIVES ME A GREAT BICEPT WORKOUT
WHEN I SPOT A LOT!

52. Jump undershoot dismount (as lead up to
clear hip) Then do jump clear hip
double leg jam
Seat circles each grip. (eventually in a row)
cast handstands
flyaways (front and back)
Baby Giants on single rail

60. CAST HANDSTANDS
Planche Lean
Press handstand
Bounce HS
P.bar swing to HS

61. Shoulder shrug
Spot a lot
Floor Bar Handstands every grip. 1 arm HS,
press and hold.
Mean 18
Handstand walking on floor bar or low beam

62. Rock kip cast handstand
Arch rock

65. Back Hip Circles in a row.
Baby clear hip circles in a row
Quick turns on strap bar (too much time bad
for wrists)
Swing 1/2 turns

75. stem rise
Planche leans.
Swinging on P.bars.
Press handstands.
Bounce handstand
Floor bar down swing drill
Drills- review

78. Level 4/5
This is where you will see the most growth of
skills so teach it right the first time.
Glide kips in a row
Kip cast handstands
Giants on Strap bar
Begin to learn single rail giants

79. Continue with fly aways (front and back)
Back extension roll Blind changes

82. Kip cast handstand 3x in a row.
Accelerating front and back giants
Consecutive clear hips in a row.
Late toe on to sole circle.
Consecutive swing ½ turns.
Level 6/7 (ages 8-10)

83. Front fly away, back fly away from cast
toe front (for toe hects)
Release preparation.

95. 1 arm handstands
Pirouettes
1/2 pirouette
blind change
higgens
pirouette to handstand.
Floor Bar Stuff

97. Level 7/8/9 ages 10-12
Completing 1st release (overshoot/ pak salto)
Should have 2nd inbar skill in the works
Giant - pirouettes
Consecutive basics!!! In a row
Kip casts
clear hips etc.