free hip circle drills on bars

The standard progression is for the gymnast to jump off a box into a low free hip circle:

Click PLAY or watch it on Youtube:

Jumping from the box makes it easier to get a good “down swing” with the centre of mass as far from the bar as possible.

More advanced is John Carney’s Tower of Power drill:

Click PLAY or watch it on YouTube.

I love the “lobster” (Bungee Mat) by Tumbl Trak.

You can rig up the “Tower of Power” for yourself without an air inflated mat. But you’ll need to find a way to brace a mat up against the high bar. (I used climbing trestles one time. That worked well.)

These drills work far better, far faster, than spotting the gymnast.