How to teach swing on bars: 27 drills, step by step
You teach swing on bars by starting with a tight hang, then adding hollow and arch shapes, small swings and the tap, so the gymnast learns to create speed with body shape rather than a loose kick. This series of 27 drills is for uneven bars and high bar coaches and forms the base for kips, giants and releases.
27 video steps · high-bar, uneven-bars
Step 1 of 27, free: Bars Swings 26
The phases
- Hang: hold a tight hang with active shoulders and the body in one line.
- Shapes in hang: switch between hollow and arch while keeping the arms straight.
- Small swings: swing with control, keeping the body tight front and back.
- Tap swing: use a quick arch-to-hollow tap at the bottom to lift the legs higher in front.
- Swing height: increase the swing while keeping shape and grip under control.
Before you start
The gymnast should be able to hang from a bar with straight arms for several seconds and know the hollow and arch shapes.
Common mistakes
- Kicking with bent knees: swing looks loose and creates little height.
- Passive shoulders: the gymnast hangs in the joints and loses control.
- Tapping too early or too late: the legs do not rise at the front of the swing.
- Piking at the back of the swing: the swing loses length and rhythm.
Coaching cues
- Active shoulders
- Long body
- Tap through the bottom
- Toes lead the swing
All 27 steps
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Frequently asked questions
What is a tap swing?
A tap swing is a swing in which the gymnast passes through a slight arch at the bottom and then snaps into a hollow. This tap drives the legs up and creates the height needed for kips, casts and giants.
Why is swing so important for bar skills?
Most bar skills use energy from the swing. A loose or mistimed swing makes kips, giants and releases harder and less safe. Good swing also helps gymnasts protect their grip.
How long should gymnasts swing in one turn?
Keep turns short so the shape stays clean and the hands are not overloaded. Several short turns with clear goals usually work better than one long turn.
What is a Bars Swings? Read the glossary entry