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Casting  Drills & Progressions

Front Support

Strong Arms

Cast Away

Cast Dismount

Push Away

F. Roll Dismount

F. Roll to CHin Up


Mermaid Swings

 Double Kick

Start with hands on the bar in an over-grip.  Jump up and lean over the bar, pushing down with the hands and pulling the hips in to rest on the bar.  Finish in a front support, arms and legs straight, head in, body straight and tight.


From a front support, lean forward while pushing down with the arms, swing the legs forward slightly, then cast hard and push away from the bar, keeping the arms straight.  Land on feet on a mat, facing the bar.  Bend knees slightly, and squeeze hip & leg muscles to stick the landing.  Keep hold of the bar.


Begin in a front support position.  Roll forward, sliding hands forward on the bar and tucking chin to chest.  Control the roll by pulling the chin up to the bar instead of letting the feet land on the floor. 


Begin in a front support.  Swing legs forward slightly and push down with straight arms while swinging the legs back with enough force for the hips to come off the bar.  Stomach in, arms and legs straight throughout, head in.

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