Category: bars

introducing Planche

ESSENTIAL for MAG.

And important for WAG – Cast Handstand.

Introduce it in conditioning from a young age.

Click PLAY or watch it on YouTube. This is coach Alex McInnis who trained at Island Gymnastics Academy in PEI.

Jason Mortimer catches gymnast on Tap Swing

Yep. Coach was ready. You never know.

Tap swings (and backward uprise) are surprisingly dangerous, especially for kids who are really trying to get as high as they can.

Click PLAY or watch it on YouTube.

introducing backward hip circle

Training back hip circles with an emphasis on getting into the tap swing in the level 5 routine.

Click PLAY or watch it on YouTube.

In addition to the cast to ‘hollow’ position, I like to have beginners do some from cast to ‘archy’ position. (The timing of the late drop is easier.)

Simultaneous with these drills, it would be ideal that the gymnast is learning backward uprise to backward hip circle on straps bar.

If you’re not confident to spot the ‘airplane propeller’, the alternative is to do backward hip circle series without spot until the gymnast can do 2 or 3 in series with speed and tight body. That will take longer, however.

hollow cast handstand?

Most would consider cast handstand in a hollow / stretched position throughout as ideal. Coach Nick Blanton referenced this illustration from Championship Gymnastics.

It’s possible to do that technique. (In fact it’s fairly easy on Parallel Bars as a swing handstand.)

But rare on WAG Bars.

I’m personally a very happy coach if the gymnast can lead with the heels (arch) to horizontal, then change the body position to hollow / stretched.

Nadia 50 years later

As a young coach, I almost jumped in a vehicle and drove 3 days to Montreal to watch Nadia win the 1976 Olympics.

It seemed to far. Too expensive. I didn’t go.

My mistake.

Her performance in Montreal was one of the great stories of our sport.

Nadia had a lot of difficulty. But — Nellie Kim had more. Nadia was more impressive to me for her astonishing execution.

Click PLAY or watch it on YouTube.

Varna World Cup – Highlights

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Kaylia competes layout Jaeger

The best ever on Bars must get bored. 😀

I’m thinking this won’t end up in her Worlds 2026 routine. She doesn’t need it. And there are deductions.

Click PLAY or watch it on YouTube.