How to teach a cast on bars: 6 focused drills
You teach a cast by getting the gymnast to hold a tight hollow body in front support, lean the shoulders forward and drive the legs back and up off the bar with straight arms. This short series builds that action on uneven bars. It is for coaches preparing hip circles, cast to horizontal and cast to handstand.
6 video steps · uneven-bars
Step 1 of 6, free: Casting 1
The phases
- Front support: hold straight arms, hollow body and hips on the bar.
- Shoulder lean: move the shoulders over the bar to make room for the legs.
- Leg drive: swing the legs back and up while staying in a hollow shape.
- Push away: push the bar down with straight arms so the hips leave the bar.
- Return: come back to the bar with control, ready for the next skill.
Before you start
The gymnast should have a pullover or other mount to front support, hold a solid front support and a hollow body position.
Common mistakes
- Arching the back: the cast goes up but loses power and looks loose.
- Bent arms: the hips cannot rise away from the bar.
- Piking at the hips: the legs go up but the body does not.
- No shoulder lean: the legs hit the bar or the cast stays low.
Coaching cues
- Shoulders over the bar
- Hollow and tight
- Push the bar away
- Straight arms
All 6 steps
Frequently asked questions
Why is my gymnast's cast so low?
Common causes are a missing shoulder lean, bent arms or a weak hollow shape. Strength in the shoulders and core also matters. Train the shape and push away from the bar on the floor and low bar before adding height.
When should a gymnast work on a cast to handstand?
Once the cast to horizontal is consistent with a hollow body and straight arms, and the gymnast has a strong handstand. Build up the height gradually rather than chasing handstand too early with an arched shape.
What is a Cast? Read the glossary entry