Horizontal Bar Release Development Ages 10-13

1. Horizontal Bar Release Development Ages 10-13 Kelly Crumley Junior National Coaching Staff Buffalo Grove Gymnastics

2. Presentation Overview Long Range Development Considerations Training Philosophy Development Strategy 10-13, 14-17, 18-21 Skills, Drills, and Methods Questions

3. Long Range Development Considerations Ultimately – Routines with high Start Value require Releases of high difficulty. This difficulty stems primarily from Tkatchev and Kovacs type releases. This presentation introduces a path toward this future difficulty

4. Training Philosophy Ages 10-13 have a lot of High Bar content to accomplish in these years. They need a strong foundation of the Jam, Release, and Dismount categories Developing a release may need to be a secondary priority. Athlete’s will need to maintain Age Group competitiveness

5. When to begin Release Development Athletes are required to have a release by age 12 or (level 9). This is not always realistic except for the very talented. This would dictate that some preparatory work needs to be introduced by age 10. Those that compete a release usually do not have a meaningful release, and or would score higher by not including it.

6. Development Strategy Development Strategy ages 10-13 Introductory Releases (C Values) Tkatchev, Gienger, Rear Vault Development Strategy ages 14-17 Intermediate Releases (D Values) Tkatchev Pike / Straight, Kovacs Tuck Release Combinations Development Strategy ages 18-21 Advanced Releases (E Values) Kolman, Tkatchev 1/1, etc. Release combinations

7. General Plan Age 10 – Consider what release each athlete may be suited for (explore) Age 11 – Taps Swings, Drill Work, and Protective Landings Age 12 – Hand Spot, Sliding Mats, Foam Pit, or Resi Pit Age 13 – Actively attempting a release in training or competing it

8. Introductory Releases Gienger Straddled Tkatchev Rear Vault By age 13 you need to have something. My preference is the Straddled Tkatchev

9. Gienger Has a good relationship to pre development – Familiar to good Fly-a-Way Release has visual contact throughout and therefore less fearful Has moderate difficulty value = (C) Can be hand spotted - adding security in the beginning stages of release development Has inherent execution errors due to kipping back into giants Can be used later in combination with Tkatchev or Yamawaki type releases and or Takamoto skills (Connectable)

10. Straddled Tkatchev More difficult to learn but worth the time Tap is not usually confused with dismount tap Requires stronger ability (more energy) because the skill passes over the bar Requires a confident and usually fearless athlete because the skill passes over the bar backward Clean and efficient means of meeting this requirement (Moves directly from and to giants)

11. Rear Vault Not a prerequisite to release development Can be related to the Yamawaki – but is not necessary as development Used to buy time in developing the Gienger or Tkatchev Tap requires some development Has inherent execution errors due to kipping back into giants (Getting into and out of) I would not invest a great deal of time learning this release (3-4 weeks max) only after all else fails.

12. Rear Vault Drills Under swing and back up-rise to support in over grip. Under swing and back up-rise to support in mixed grip. ¼, ¼ Jump over low bar (May use board)

13. Some coaching tips A Hecht beat can be used but is not necessary Worm action for Hecht Swing below horizontal Close the shoulder angle Maintain pressure on turning arm The athlete should point his feet toward the end of the bar while his hips pass directly between his hands Legs should pass over the bar horizontally

14. Spotting the Rear Vault Stand on spotting box behind the bar During the athletes up-rise place both hands on athletes hips and assist him over the bar The coach can also assist the athlete with turning

15. Gienger Drills Basic Swing to candle stick (Legs past vertical) with and without straps Fly-a-way (Hollowed) from under swing or giants Fly-a-way with ½ turn (Hollowed) from under swing or giants to stand on Resi (coaches should use this time to hand spot these on a box) Fly-a-way with ½ turn (Hollowed) from under swing or giants to stomach landing on Resi (This drill further develops the aspect of missing and landing on a mat. This builds confidence, because the athlete has an exit strategy)

16. Spotting the Gienger What do I do when I spot? Stand on box over Resi pit (on skill side) Help direct athlete with turn over and sufficient swing Reach over the athlete with the arm closes to the bar with hands placed on athletes waist from below 45 degrees to above 45 degrees on bar Athlete turns away from the spotter avoiding contact with the spotter and his legs The spotter can manipulate the athlete at point of weightlessness aiding in an attempt to catch The arm that was crossed over adjusts from front to back while the other arm maintains contact aiding lift and distance from the bar throughout the skill

17. Gienger Foam Pit Sliding the mat for Gienger – a sting mat folded in half works well (it wears the mat) Teach others how to do this From giant or under swing tap, release and attempt to contact the mat with hands (Slide mat) Once it appears the athlete will contact the bar safely - the mat is with held but ready to slide if needed

18. Tkatchev Drills Basic Swing for Tkatchev Tap in straps (May need to spot and manipulate movement) From under swing tap between spotting boxes, release and stand in front of bar (may use channel bar or stacked mats) Mats are raised with ability

19. Spotting the TkatchevIn Front of the Bar What do I do when I spot? Stand on spotting box (on release side) Help direct the athlete with tap to stand With the arm closes to the bar the spotter holds the athletes wrist and places his other hand on the athletes lower back or waist from below 45 degrees to above 45 degrees on bar The spotter assists the athlete to stand on the spotting block progressively making this surface higher This can be set up as a separate station once the athlete understands and has sufficient ability

20. Spotting the Tkatchev Over the Bar What do I do when I spot? Stand on spotting box (on release side) Two spotters helps in the beginning phases The athlete will be lifted over the bar to a stand behind the bar. The athlete will orientate by tucking over at first The athlete can be manipulated at a point of weightlessness aiding in an attempt to catch The arm that is placed on the lower back moves from back to front directing movement across the bar while the other arm maintains contact with the wrist aiding lift and rotation The spotter can physically place the athletes hand in contact with the bar in an attempt to catch the bar

21. Tkatchev Foam Pit Sliding the mat for Tkatchev Teach others how to do this From giant or under swing tap, release and sit on bar (Slide mat) From giant or under swing tap, release and sit and flip backward into pit (Slide mat) From giant or under swing tap, and release, attempting to go over the bar (Slide mat) From giant or under swing tap, and release attempting to straddle and contact the mat with hands (Slide mat)

22. Further Learning Develop Spotted Sequences – Add kip pirouette, free hip, etc Create Release Games Points for difficulty (C,D,E,F / Bonus) Points for being close, touching, catching, getting back into giants Total attempts versus total makes Points per turn on multiple releases Total training points (need 25 for the workout) How many Tkatchev’s in one turn etc.

23. Final Comments This presentation discusses introductory releases Create a Development Strategy for releases beyond the Tkatchev and Gienger Make use of trampoline because future and more difficult releases will rely on good air-sense