How to teach the kip: 70 drills, step by step

You teach the kip by splitting it into four phases: the start-up swing, the stretch, the fold that brings the ankles to the bar and the closure that drives the legs up and pushes to support. This series builds each phase on uneven bars and high bar. It is for coaches of developing bar gymnasts.

70 video steps · high-bar, uneven-bars

Step 1 of 70, free: Kip 1

The phases

1. Start-up phase: generate momentum with a glide or swing, hips flexed on the low bar.
2. Stretch phase: open the hips fully at the end of the front swing with tension and length.
3. Folding phase: bring the ankles or shins to the bar quickly and as close as possible.
4. Closure phase: drive the legs up along the bar while pushing down with straight arms to support.

Before you start

The gymnast should have strong abdominal muscles, enough hamstring flexibility to fold, shoulder and arm strength, a cast and a pullover on bars.

Common mistakes

• Bringing the knees instead of the ankles to the bar: the turning circle is smaller and the kip loses speed.
• Incomplete fold: not enough rotation is created to rise over the bar.
• Hips not fully opened in the stretch: the bar cannot be drawn along into the fold.
• Head thrown back during the push: strength and control in the closure are lost.
• Weak or late push on the bar: the gymnast cannot close the arm angle and rise to support.

Coaching cues

• Stretch long
• Ankles to the bar
• Legs up the bar
• Push the bar to your thighs

All 70 steps

1. Kip 1
2. Kip 2
3. Kip 3
4. Kip 4
5. Kip 5
6. Kip 6
7. Kip 7
8. Kip 8
9. Kip 9
10. Kip 10
11. Kip 11
12. Kip 12
13. Kip 13
14. Kip 14
15. Kip 15
16. Kip 16
17. Kip 17
18. Kip 18
19. Kip 19
20. Kip 20
21. Kip 21
22. Kip 22
23. Kip 23
24. Kip 24
25. Kip 25
26. Kip 26
27. Kip 27
28. Kip 28
29. Kip 29
30. Kip 30
31. Kip 31
32. Kip 32
33. Kip 33
34. Kip 34
35. Kip 35
36. Kip 36
37. Kip 37
38. Kip 38
39. Kip 39
40. Kip 40
41. Kip 41
42. Kip 42
43. Kip 43
44. Kip 44
45. Kip 45
46. Kip 46
47. Kip 47
48. Kip 48
49. Kip 49
50. Kip 50
51. Kip 51
52. Kip 52
53. Kip 53
54. Kip 54
55. Kip 55
56. Kip 56
57. Kip 57
58. Kip 58
59. Kip 59
60. Kip 60
61. Kip 61
62. Kip 62
63. Kip 63
64. Kip 64
65. Kip 65
66. Kip 66
67. Kip 67
68. Kip 68
69. Kip 69
70. Kip 70

Frequently asked questions

How long does it take to learn a kip?

It varies a lot. Some gymnasts get it in weeks, others need months or longer. Strength, flexibility and timing all play a role. Training the phases separately and building the physical conditions usually speeds progress more than repeating the whole kip.

Why can my gymnast glide and fold but not finish the kip?

The closure phase is often the hardest. Common causes are a weak or late push, the head thrown back or not enough speed from the fold. Drills that isolate the push and closure help here.

Should a kip start with the feet touching the floor?

On the low bar some coaches let the feet briefly touch the floor to help the fold. On high bar a regular swing is used. The best start depends on apparatus and the preceding element.

What is a Kip? Read the glossary entry

Related series

• Bars Swings
• Cast
• Hip Circle