How to teach the squat on and jump to high bar: 22 drills

Name: Squat On Jump To High Bar - Drill 20
Uploaded: 2026-02-06
Description: You teach the squat on, jump to high bar by building a high cast first, then placing the feet between the hands on the low bar, and only then adding the jump and catch. This series covers each part on uneven bars. It is for coaches teaching a first transition from low bar to high bar.

You teach the squat on, jump to high bar by building a high cast first, then placing the feet between the hands on the low bar, and only then adding the jump and catch. This series covers each part on uneven bars. It is for coaches teaching a first transition from low bar to high bar.

22 video steps · uneven-bars

Step 1 of 22, free: Squat On Jump To High Bar - Drill 20

The phases

Cast: create enough height from front support to bring the feet onto the bar.
Squat on: bring the knees in and place both feet between the hands with control.
Stand and balance: rise from the squat to a balanced stand facing the high bar.
Jump and catch: jump up and forward to grasp the high bar with straight arms.
Swing on high bar: absorb the catch and move into a controlled swing or hang.

Before you start

The gymnast should have a solid front support and a cast that lifts the hips clearly above the bar, plus enough grip strength to hang from the high bar.

Common mistakes

Low cast: the feet cannot reach the bar and catch on it.
Feet landing on the hands or outside the hands: the squat on becomes unstable or the gymnast slips off.
Jumping only upward: the gymnast does not reach the high bar or catches it with bent arms.
Hesitating in the squat: balance is lost before the jump.

Coaching cues

Hips high, knees in
Feet between the hands
Eyes on the high bar, jump and reach

All 22 steps

Frequently asked questions

What if the gymnast cannot reach the high bar?

Work the parts separately first. Practice the jump and catch from a raised surface such as a block between the bars, and work on the cast so the squat on becomes quicker. Adjust bar spacing only within what your equipment allows.

Is this skill a good first transition?

Many coaches use it as an early low-to-high bar transition because it is simple in structure and builds courage to move between bars. It also strengthens the cast and teaches feet placement used in later skills like the sole circle.

What is a Squat On, Jump to High Bar? Read the glossary entry