If you’re looking to learn how to do a stride circle, also known as a mil circle, on the bars, you’ve come to the right place! This skill is an essential move for gymnasts that requires balance, strength, and coordination. In this tutorial, we’ll break it down into easy-to-follow sections so you can get the hang of it quickly and safely.
Step 1: Mounting the Bar
Before you can perform the stride circle, you need to mount the bar. There are a few different ways to do this depending on your comfort level and the height of the bar. Here are three common techniques for getting onto the bar:
1. Jumping Up onto the Bar
This is the simplest method, especially if the bar is at a manageable height. Stand directly under the bar, bend your knees, and jump up, reaching for the bar with both hands. Pull your body up once you’ve grabbed the bar.
2. Pullover
The pullover is a more advanced technique where you swing your legs over the bar and bring your body into a seated position on top of it. This method is ideal if the bar is too high to simply jump up to. It’s a smooth way to transition into the proper position to begin your stride circle.
3. Assisted Mount for Tall Bars
If you’re working with a very tall bar and find it hard to jump or perform a pullover, you can use an assisted mount.
- Use a little trick: start by positioning yourself underneath the bar and help lift your legs over it. This allows you to get into a sitting position on top of the bar with your legs in front, setting you up for the next step.
Once you’re securely on top of the bar, you’ll need to prepare for the next phase of the stride circle. Depending on your mounting method, your leg will be positioned in front of you, which is key for beginning the movement. If you used a pullover or jumped up, you may need to perform a front leg cut or shoot through to get your legs into the correct position for the stride circle.
Step 2: Preparing for the Stride Circle
Now that you’ve mounted the bar and are in a secure position, it’s time to set yourself up for the stride circle. This step is all about getting your body in the right posture and preparing for the movement. Here’s what you need to do:
1. Shift Your Grip to Underhand
One of the most important parts of performing a stride circle is making sure your hands are in the correct grip position.
To do this, shift your grip from a forward position (palms facing down) to an underhand position (palms facing up). This change is crucial for controlling your movement and preventing a faceplant or loss of balance.
It may feel awkward at first, but it’s essential to ensure your safety as you perform the skill. Without this grip change, you risk falling forward or losing control of the movement.
2. Lift Yourself Off the Bar
Once your hands are in the underhand position, it’s time to lift your body off the bar.
Don’t sit on the bar while attempting the stride circle. You need to engage your arms and core to lift your body so that you’re hovering above the bar.
This might sound difficult, but your split legs will provide additional balance. Your arms are holding you up, and the legs help to stabilize your position while you prepare for the next phase of the movement.
3. Position Your Legs Correctly
One of the key points to remember is that your back leg (left or right) will act as your guide to help swing you around the bar. This leg should be in a split position and should be the one that helps you guide your body around.
Your front leg needs to be completely off the bar. Even though it might be tempting to keep it resting on the bar for extra support, it should never touch the bar as you perform the stride circle. This allows for a fluid movement around the bar and ensures that your legs stay in the correct position throughout the skill.
4. Maintain a Neutral Head Position
Keep your head neutral while performing the stride circle. This means don’t tilt your head too much to one side or look down at the bar. Keeping your head neutral helps maintain overall body alignment and balance as you move around the bar.
5. Keep Your Back Straight
Your back should remain straight during the entire stride circle. This will help you maintain control and avoid unnecessary twisting or shifting of your body. A straight back also makes the move safer and more efficient.
Once you’ve set your grip, lifted yourself off the bar, and positioned your legs, you’re ready to start the actual stride circle. With everything aligned, you’ll have the stability and momentum to begin the swinging motion around the bar. In the next section, we’ll break down the technique for executing the stride circle itself.
Step 3: Performing the Stride Circle
Now that you’re in position and ready to go, it’s time to perform the stride circle. This is where the real action happens! The stride circle involves a swinging motion, and it’s important to use your momentum to make it around the bar smoothly and efficiently. Here’s how to do it:
1. Use Your Momentum
Momentum is key in performing the stride circle. Without enough momentum, you won’t be able to complete the full circle.
Begin by swinging your legs. The back leg (the one that is guiding you) will initiate the movement, while your front leg stays off the bar. Use the force from your legs to swing your body around the bar in a circular motion.
The momentum from your legs and your body should carry you through the entire circle. If you don’t generate enough swing, you won’t make it all the way around, so be sure to keep the motion flowing.
2. Maintain a Neutral Head Position
Throughout the movement, it’s important to keep your head neutral. Avoid looking down at the bar or tilting your head too far to one side.
Keeping your head aligned with your body helps maintain balance and ensures your posture stays correct during the skill.
3. Keep Your Back Straight
Just like in the prep phase, you need to keep your back straight as you swing around the bar. This will prevent any twisting or bending, which could throw you off balance or cause you to fall.
A straight back also ensures that you’re using your muscles efficiently, especially your core, to control your movement.
4. Focus on Leg Position
As you swing around, keep your front leg off the bar completely. This is crucial because any contact with the bar will interfere with your balance and the smoothness of the circle.
Your back leg should lead the swing, helping you rotate around the bar. It should stay extended and guide you through the motion.
5. Be Mindful of Timing and Speed
You need to control the timing and speed of your movement. A stride circle should be fluid and not rushed, but it also needs enough speed to complete the swing.
If you go too slow, you might find yourself stuck mid-circle or unable to finish the move. On the other hand, if you rush it, you might lose control. Try to find a balance in the rhythm of your swing.
6. Focus on the End of the Circle
As you come around the bar, start thinking about how you’ll finish the movement. The stride circle should ideally finish with you in a good position to transition into the next move or return to a stable position on the bar.
At the end of the circle, your legs should be split, and you should be in a position to continue the routine or perform a dismount.
Final Tip: Stay Relaxed
- Don’t get too tense during the stride circle. Staying relaxed will help you control the movement better and reduce the risk of making mistakes. Tension can affect your body’s ability to flow through the skill.
What to Do If You Make a Mistake
If you find yourself messing up during a stride circle, don’t panic! Here are some tips to help you get back on track and recover from a mistake:
1. If You Lose Momentum
If you lose momentum halfway through the stride circle and can’t make it around, don’t try to force it. Continuing with too little speed or control can lead to falls or injury.
Instead, stop your movement. Once you’ve stopped, you won’t be able to continue with an underhand grip. This is where you’ll need to switch your grip back to a forward grip.
2. If You Fall Off the Bar
Falling off the bar is another common mistake. If this happens, don’t be discouraged. It’s important to focus on getting back on the bar safely. Consider using padding under the bar or practicing with a spotter. These precautions help cushion falls and make it safer as you learn.
3. If You Get Stuck Mid-Circle
Sometimes, you may find yourself stuck in the middle of the circle, unable to finish the swing. This usually happens if you don’t have enough momentum or your legs don’t swing through properly.
If this happens, slow down and try to regain control by re-adjusting your body position. Reset your grip, take a deep breath, and start again with a smoother swing and more control.
4. If Your Legs Hit the Bar
If your legs hit the bar during the stride circle, it could throw off your balance and interrupt the movement.
Make sure that your front leg is completely off the bar and stays extended during the swing. If you feel like it’s starting to touch, make a conscious effort to raise it higher as you continue the motion. Practice focusing on keeping your legs in the right position and adjusting your body posture as needed.
5. If You Feel Off-Balance
Balance is critical in a stride circle, so if you start to feel off-balance, pause the movement and correct your positioning before trying again.
Check that your back is straight, your head is neutral, and that your legs are correctly split. Small adjustments in your posture can help you regain control and finish the move.
Recovery and Learning From Mistakes
Remember, mistakes are part of the learning process. Here’s how to recover from a mistake and improve:
- Stay Calm: Getting frustrated can make things harder. Take a deep breath, stay calm, and try again.
- Analyze What Went Wrong: After each mistake, think about what caused it. Did you lose grip? Did your legs touch the bar? Did you lack enough momentum? Pinpointing the issue helps you address it next time.
- Practice with Purpose: Instead of repeating the same motion over and over without thinking, focus on one element at a time. For example, practice your grip change or focus on keeping your legs off the bar.
Lastly, remember that no gymnast gets everything perfect on the first try. With each attempt, you’re getting closer to mastering the stride circle. Keep practicing, and soon you’ll be able to perform it smoothly and confidently!