This is probably one of the most important and complete posts and explanations we’ve ever put up!!!

Shilese is an elite gymnast (current Uneven Bar and Floor National Champion) and is about to travel to Houston to participate in the USA World Championships Selection Camp. This is a video from last week, grinding on the details and trying to fine tune some of her shapes and technique for her bar routine (in this case, the ribs under before her unload and counter-rotation into her Tkatchev).

These swings can be a killer tool for you as a coach!!! Flat tap swings that open the hips on the front side and extend forward are often counter-productive to the learning process for more upper level skills. Most of our bars skills will come from this over hollow action and the ability to create scoop and turnover. A good giant – scoops over the top without extending to an “open” handstand. A good dismount – scoops to accelerate feet before release to initiate turnover. A good Tkatchev – comes through a deep scoop to create a small enough shape that the athlete can then drive open to create lots of counter-rotation.

The supporting of the shoulders allows the athletes to scoop and stack their feet over their hips and their hips to rise and curl over a little bit. Gymnast should keep rib cage down and not allow the ribs to “lift.” Coach can apply a small amount of stopping force to the core and ribs to help the athletes feel this shape at the outset of learning these tap swings.

These are the foundation for so many skills…

Hope this helps you and your athletes create their Best Darn Gymnastics!