In this guide, we’ll walk you through the key elements of bar routines at each level, providing a solid foundation for your gymnastics journey. Each section provides a sample routine and valuable training tips to help gymnasts build strength, improve technique, and gain confidence.
Contents
Level 1 Bar Routine
Level 1 gymnastics is a starting point for young kids, usually between four and six years old, to get comfortable with the basics of bar routines.
The main focus at this stage is to help them build foundational skills, improve upper body strength, and develop body awareness and coordination on the bar. The routines are kept simple to ensure they master the essential techniques they’ll need as they progress to higher levels.
Skills
- Pullover: This skill involves pulling the body up from a hanging position and rotating over the bar to land in a front support position. It requires basic upper body strength and coordination.
- Cast: From the front support position, the gymnast pushes their body away from the bar, slightly lifting the hips. This movement helps to build strength and control, serving as the foundation for more advanced casting skills.
- Back Hip Circle: In this move, the gymnast rolls backward around the bar, maintaining contact with the hips. It helps develop coordination and a feel for rotating around the bar.
- Sole-Circle Dismount or Underswing Dismount: These dismounts involve swinging off the bar in a controlled manner, which is crucial for learning how to safely and effectively leave the bar after completing a routine.
Sample Level 1 Routine
In this video, Coach Meggin takes you through the basics of the Level 1 gymnastics bar routine with a friendly and easy-going approach. She shares valuable tips on how to safely perform key moves like the pullover, back hip circle, and underswing.
Meggin emphasizes the importance of using a proper gymnastics bar and maintaining a good grip to avoid slips. She offers practical advice on body positioning, strength, and flexibility to help you nail each element with confidence.
Training Tips (Level 1)
At Level 1, young gymnasts focus on learning basic bar skills like pullovers and casts. Training should help them build upper body strength and core stability with exercises like chin-ups, push-ups, and hollow body holds.
It’s important to practice proper hand placements and grip techniques for safety and control. Make sure they perform skills with good body alignment to develop good habits from the start.
Level 2 Gymnastics Bar Routine
Although Level 2 is still introductory, it’s a bit more challenging than Level 1. Gymnasts are expected to show better control and precision in their movements. Keeping a smooth, continuous rhythm during the routine is important, as pauses or interruptions can lead to deductions in competitions.
Skills
- Jump to Front Support Mount: This skill involves jumping to a front support position on the low bar. The gymnast must maintain straight arms and a hollow body position, ensuring a clean, controlled mount.
- Cast: The cast is a fundamental skill that the gymnast pushes away from the bar into a straight body position. At Level 2, the cast does not require significant height but must be performed with straight arms and a hollow body to avoid deductions.
- Pullover: The pullover is a core skill where the gymnast pulls herself up and over the bar to arrive in a front support position. This move requires upper body strength and coordination to ensure both legs rise simultaneously and smoothly rotate the body over the bar.
- Back Hip Circle: This skill involves rotating backward around the bar with hips remaining in contact with the bar. It requires a good understanding of body mechanics and controls to maintain a smooth circle and avoid excessive bending of the arms or legs.
- Single-Leg Basket Swing: A single-leg basket swing is a swinging motion where one leg is extended. It’s introduced at this level to help gymnasts develop the strength and rhythm needed for more advanced swings.
- Leg Cut: The leg cut involves shifting weight on the bar while cutting one leg over the bar to reach the front support. This skill aids in developing balance and coordination.
- Mill Circle: The mill circle requires the gymnast to perform a full circle around the bar while in a straddle position. This skill is known for its difficulty and is crucial for learning body control and bar work coordination.
- Underswing Dismount: The underswing dismount involves swinging under the bar and releasing to a controlled landing. It’s a straightforward yet essential skill for safely exiting the bar.
Sample Level 2 Routine
In this video, Coach Victoria provides an update on her Level 2 gymnasts’ progress on their bar routines, highlighting key skills like the tight-legged pullover, glide swing, cast with a “turtle shell” position, hip circles, and underswing dismounts.
She emphasizes the importance of building a solid foundation for future skill upgrades rather than focusing solely on competition scores.
Training Tips (Level 2)
As gymnasts move up to Level 2, the focus shifts to refining their swing mechanics and starting basic circling movements. Encourage them to practice glide swings and tap swings to build a strong, consistent swing rhythm.
They should maintain a tight, hollow body position during each swing to maximize momentum and control. Drills that emphasize smooth connections between swings and basic skills, like the back hip circle, can help them achieve smoother transitions.
Level 3 Gymnastics Bar Routine
Level 3 bar routines have moderate difficulty, mixing basic and intermediate skills. Gymnasts need to show control, precision, and smooth transitions between moves. The skills are harder than those in Levels 1 and 2, but still manageable for young gymnasts with strong foundational skills.
Skills
- Pullover: The gymnast pulls up from a hanging position and rotates over the bar to end in front support. This skill develops upper body strength and coordination.
- Cast: Performed from the front support position, the gymnast pushes their body away from the bar, elevating the hips. The cast should be performed with straight arms and a hollow body position.
- Back Hip Circle: This skill involves a backward rotation around the bar, maintaining contact with the hips. It emphasizes control and continuous motion.
- Front Hip Circle: The gymnast performs a forward rotation around the bar from a front support position. This skill builds on the back hip circle, requiring good form and control.
- Mill Circle (Single Leg Squat On): A circular motion around the bar with one leg extended and the other bent. This skill helps develop balance and coordination.
- Glide Swing and Pullover: The glide swing involves a smooth, controlled swing, leading directly into a pullover. This combination helps gymnasts transition smoothly between elements.
- Underswing or Stretch Jump Dismount: The gymnast performs a controlled swing under the bar and releases to a stable landing. This dismount requires tight body posture and control during flight.
Sample Level 3 Routine
In this video, Coach Victoria leads her Level 3 gymnasts through a comprehensive bar rotation practice. The session focuses on skill development, including glide swings, pullovers, casts, double back hip circles, front hip circles, and squat-ons.
She provides detailed feedback to each gymnast, highlighting the importance of core strength and straight arms for effective bar routines.
Training Tips (Level 3)
In Level 3, gymnasts start learning more complex skills like kips and front hip circles, which require more strength and coordination. To master the kip, they should begin with progressive drills such as glide swings and knee raises, then move on to assisted kips using a spotter or resistance bands.
It’s important to focus on the timing and the push-pull motion needed for a successful kip. Practicing smooth transitions between skills, like moving from the kip to the cast, is also crucial for improving the overall flow of the routine.
Level 4 Gymnastics Bar Routine
The difficulty of Level 4 bar routines is moderate, with an emphasis on precision and form rather than complexity. The inclusion of elements such as the long hang kip, cast to horizontal, and more advanced dismounts. Gymnasts must perform each element with a high degree of control and accuracy, and any errors in execution can lead to significant deductions.
Skills
- Pullover: The gymnast pulls up from a hanging position and rotates over the bar to end in a front support position. This skill develops upper body strength and coordination.
- Cast: Performed from the front support position, the gymnast pushes their body away from the bar, lifting the hips to a horizontal position. Proper form and body alignment are crucial to avoid deductions.
- Back Hip Circle: This skill involves a backward rotation around the bar, maintaining contact with the hips. It emphasizes control and continuous motion, building on the basic back hip circle learned in earlier levels.
- Squat On: The gymnast moves to a squat position on the bar and then transitions to the high bar by jumping from the low bar. This skill helps develop balance, timing, and the ability to transition between bars smoothly.
- Long Hang Kip: Starting from a hang on the high bar, the gymnast performs a kip to transition into a front support position on the high bar. This skill requires strong swing mechanics and timing.
- Cast to Horizontal: From the front support position, the gymnast performs a cast, pushing their body away from the bar to reach at least horizontal. This move requires a strong core and upper body to achieve and maintain a tight, hollow body position.
- Underswing Dismount: The gymnast performs an underswing, transitioning to a controlled landing. This dismount requires tight body posture and control during flight.
Sample Level 4 Routine
In this video, Coach Victoria and Coach Seth lead a Level 4 bar practice session, focusing on skill development and routine refinement. The gymnasts work on a variety of exercises, including kips, front hip circles, casts, and long hang kips, across multiple stations designed to improve core strength and technique.
They stress the importance of focusing on form and technique rather than just completing the exercises. The gymnasts should stay engaged and pay attention to the details that make a difference in their performance.
Training Tips (Level 4)
In Level 4, gymnasts need to perfect their form and start working on more advanced elements like the cast to handstand. Encourage them to practice casting drills, focusing on pushing through their shoulders and keeping a straight body line.
Level 5 Gymnastics Bar Routine
Incorporating various skills, the difficulty of the Level 5 bar routine is moderate to high. Gymnasts must demonstrate proficiency in both kips and swings, as well as in executing precise casts and dismounts. The routine includes both low and high bar elements, which adds to the complexity and demands of the gymnast’s skill set.
Skills
- Glide Kip: The gymnast performs a glide swing, extending their legs in a straddle or pike position, followed by a kip to transition to a front support. This skill builds momentum and sets up for subsequent elements.
- Cast to Horizontal: From the front support position, the gymnast performs a cast, pushing their body away from the bar to reach at least horizontal. This move requires a strong core and upper body to maintain a tight, hollow body position.
- Clear Hip Circle: This skill involves a backward rotation around the bar with the hips clear of the bar, ending in a front support position. It requires significant control and strength to maintain the correct body position throughout the rotation.
- Squat On or Sole Circle: The gymnast transitions to the high bar by either squatting onto the low bar or performing a sole circle. This skill helps develop balance, timing, and smooth transitions between bars.
- Long Hang Kip: From a long hang position on the high bar, the gymnast performs a kip to transition into a front support. This skill is critical for building upper body strength and control.
- Cast Above Horizontal: Similar to the cast on the low bar, this element requires the gymnast to cast at least horizontally on the high bar, demonstrating control and precision.
- Long Hang Pullover: The gymnast swings under the bar and performs a pullover to end in a front support position. This skill combines strength, control, and fluidity.
- Underswing or Tap Swing with 180° Turn Dismount: The gymnast swings under the bar and executes a controlled tap swing, finishing with a 180° turn dismount. This element requires precise timing and body control to ensure a safe and stable landing.
- Flyaway Dismount: The routine concludes with a flyaway dismount, where the gymnast performs a backflip dismount from the bar. This skill introduces the gymnast to aerial dismounts, requiring spatial awareness and control.
Sample Level 5 Routine
In this video, Coach Seth and Coach Victoria provide an update on their Level 5 gymnasts’ progress in bar routines, highlighting their shift towards performing fully connected routines.
The routines highlight a variety of skills, such as glide kips, back hip circles, and front hip circles, all performed with a focus on maintaining proper form and smooth transitions between each move.
Level 5 gymnasts are not just honing individual skills; they are also building the confidence and discipline needed to perform well under pressure.
Training Tips (Level 4)
Level 5 routines require more complexity and precision, including skills like the clear hip circle and flyaway dismount.
Practicing clear hip circles with a tight, hollow body position helps achieve the necessary height and control. For the flyaway dismount, it’s crucial to have a strong tap swing and maintain proper body alignment during the release and rotation.
Regularly reviewing routines and getting feedback from coaches can help gymnasts refine their techniques and minimize execution errors.
