Cause and effect play a role on every event, but due to the specific demands of the event, the uneven bars have the most dependency on the preceding shape. Many times, if something goes wrong the experienced optional bar coach can see it coming 2 to 3 skills before and is hoping the gymnast will be able to make it to the next kip cast handstand to regain the ability to make the right shape at the right time. Bars is tougher than most events because once a routine starts, there are no breaks in a corner, or any pauses before a series. Also, most of the shapes require a great deal of strength to make and that strength doesn’t come with an opportunity to gain momentum from running steps like the other 3 women’s events.
To have a program that is good at bars, the coach must know the most efficient shape to make during every portion of every skill, and the program must be doing the strength training and conditioning to give their gymnasts a good chance at accomplishing those shapes. This conditioning needs to happen at least a year or two before the gymnast is expected to learn these skills.
For example, the kip cast handstand has an L-hold, a V-hold, a push-up, and a handstand. All of these shapes should be trained with impeccable form at least 2 years before a gymnast is expected to learn a kip. If a gymnast shows mastery of these shapes, they can also be reasonably expected to learn leg lifts, rope climbs, and press handstands with great form. A coach can then expect them to be able to maintain this form as they learn the timing of the kipping action. Similarly, tap swings are made up of a hollow hold and an arch hold. A solid program will be introducing these shapes at least 2-3 years before their gymnasts will be doing tap swings on the uneven bars. Hollow body crunches and arch-ups should then be introduced at least 1-2 years before a gymnast is expected to learn tap swings. Developing a competitive program starts with all static shapes done with great form. If these static shapes and conditioning exercises are not done well, coaches have little to no chance of developing a competitive optional gymnast on the uneven bars.
After the shapes and the required conditioning for the desired skills are mastered by the gymnasts, only then will it be time for the coach to start working them on the bars. When teaching, it is useful to continually remind the athlete of the shape that they should be making as they do each skill. This can be done by physically pausing the athlete during the skill, particularly when they are little. If spotting the athlete in this manner is impractical, they can go back and hold the missing or inefficient shape on their own using mats or drills. It is also helpful for the coach to say the name of the shape aloud as they pass through it to remind the gymnast to focus on it.
Basic optional skills such as kip cast handstands and giant swings will be necessary to keep in a gymnast’s workouts – at least two times per week, but preferably three or four. After all, most gymnasts that are going to be competitive are learning these skills at a young age and will continue growing. This growth changes their timing, and if the basics aren’t continually worked on, a gymnast can develop weaknesses in their technique. Working on these basics can be done as part of a coach assisted warm-up that includes kip cast handstands and also circling elements.
If it is difficult to determine what correction to give a gymnast, start with asking yourself, “Is my gymnast strong enough and flexible enough to make all the shapes of this skill?” If the answer is no, their time will be better spent working a different skill while they continue to develop the strength and flexibility required for the original skill.
If the program has a solid conditioning program that ensures the gymnast is strong enough to make the shapes, then the next thing to diagnose is the athlete’s timing. This is where spotting plays a major role. With effective spotting, a coach can help athletes with not only their timing, but also with their form and endurance.
If a gymnast has the strength and the talent to grasp the timing and they are still not making the desired shapes, the third thing to diagnose is their fear. Most gymnasts will either not know what they are afraid of or not be willing to admit it. However, if a coach can break down the skill, it will become easier to find out what the athlete is unwilling to change. The goal should then change to helping the athlete understand that it is safe to make the change. Try not to get stuck on how irrational the reason might be as to why they aren’t making the change and instead focus on drills and coaching that encourages them to get more comfortable making the change.
In conclusion, here are some key concepts to remember when coaching uneven bars.
- Great shapes make great skills
- Shoulders should be extended to gain maximum amount of swing, whether above the bar or below
- All shapes should be performed as close to perfection as possible
- Spotting an athlete’s basic skills during warm-up can help with form, timing, and endurance
- Weaknesses in technique will usually show up approximately 180 degrees from the actual weakness
- For rotation, changes in shape should be made as late and as quickly as possible
- Work on the strength required during the conditioning, the timing required during the spotting, and any fear issues through drills and patient coaching
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