How to teach the sole circle: 27 drills, step by step

Name: Sole Circle 1
Uploaded: 2026-02-06
Description: You teach a sole circle by building a high cast, then placing the feet on the bar, keeping the arms straight and shoulders back so the gymnast circles under the bar with a long radius. This series covers the sole circle on uneven bars and its uses. It is for coaches preparing sole circle dismounts and transitions.

You teach a sole circle by building a high cast, then placing the feet on the bar, keeping the arms straight and shoulders back so the gymnast circles under the bar with a long radius. This series covers the sole circle on uneven bars and its uses. It is for coaches preparing sole circle dismounts and transitions.

27 video steps · uneven-bars

Step 1 of 27, free: Sole Circle 1

The phases

Cast and feet on: cast high and place the feet on the bar in a straddle or pike.
Shoulder lean: lean the shoulders back and keep the arms straight to start the circle.
Circle under the bar: stay long with the hips away from the bar and feet pressing on it.
Finish or release: come up the other side to a dismount, transition or release from the feet.

Before you start

The gymnast should have a high cast, a reliable squat or straddle on, and enough hamstring and pike flexibility to hold the feet on the bar.

Common mistakes

Bent arms: the circle shortens and loses speed.
Hips close to the bar: little swing on the way up.
Feet slipping off: grip pressure through the soles is too light.
Releasing too early or too late: the dismount or transition loses height or direction.

Coaching cues

Arms long, shoulders back
Press the feet into the bar
Stay open, reach away

All 27 steps

Frequently asked questions

What should come before a sole circle?

A high cast and a confident squat on or straddle on, plus good pike flexibility. Many coaches also want the gymnast comfortable swinging under the bar in a piked shape before adding the full circle.

Is the sole circle used in routines?

Yes. It is common as a dismount, as a link to a transition to the high bar and as a base for later skills from the sole circle position. Exact use depends on the level and program.