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Front Support

• Jump off a mat to a support hold on the low bar.

• Make sure to teach the proper name of this skill.

• Gymnast need to know and understand what a “front support hold” is.

• Make sure the arms are straight and the body is balanced on top of the bar.

 

Forward Roll Dismount

• Start in Support hold, lean forward until you do a forward flip/roll and land on your feet.

• You should be holding onto the bar throughout the roll.

• Make sure to spot the gymnast until they feel comfortable doing this by themselves.

 

Lean Forward, Come Back Up

• Start in a front support hold.

• Lean forward until you are resting on your stomach.

• Now try and pull yourself back up to support hold.

 

Chin Up Holds

• Place a panel mat or block under the bar

• You want your arms bent like a pull up with your nose touching the bar

 

Inverted Hang Hold

• Hanging on the low bar or high bar, flip up-side-down to an inverted hang. Try and hold it.

• You want your “head in” looking at your toes.

 

Chin-Up Hold to Inverted Hang Hold

• Start in a chin-up hold, now flip upside down to an inverted hang hold.

• The concept of this drill is to teach how to keep the arm strength engaged in a pull up while flipping over to an inverted hang.

• A common mistake is to through the head out when turning over. REMEMBER TO HAVE THEM LOOK AT THEIR TOES WHEN MOVING FROM CHIN-UP TO INVERTED HANG.

 

Pullover Spotted

• Now it is time to put everything together.

• Start by grabbing the low bar.

• Place one hand on the lower back.

• Have them lift one leg and grab it with your other hand.

• On “three” jump into a bent arm inverted hang. (Remember to keep the head in, look at knees, and arms bent) Help spot body up to support.

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Walk Up the Wall Pullover

• Stand up a cheese mat or panel mat so that it is resting against the high bar (or wall for a preschool bar)

• Simply walk the feet up the mat, before kicking over for a pull over.

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Kick Over Pullover

• Starting at the low bar, run through under the bar, and then kick one legged into a pull over

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Jump Pullover

• Starting at the low bar, jump off the ground with two feet into a pull over

• Hanging Pull Overs Once you have mastered the pull over on the low bar, it’s time to start working pull over from a hang.