Uneven bars skill 1: Cast in support
Description
From a front support position the gymnast bends at the hip and swings the legs forward. The arms
should remain straight and the shoulders will move slightly forward to maintain balance. This is followed
by a strong hip and shoulder extension that results in the gymnast swinging the entire body off the bar.
The gymnast will push down against the bar during this swing action and the body extends into a strong,
straight body line in clear support on the bar.
Skill progressions
The pictures below demonstrate some examples of progressions to the cast in support on uneven bars.
Front support on bars Jump to front support Cast shaping with feet raised
Cast with assistance from Body shaping drills on floor Casts to high horizontal on tyre tube or cast
coach machine
Physical preparation
The pictures below demonstrate some examples of physical preparation activities for cast in support on
uneven bars.
Dish rolls across floor and rocks Support drills and activities Arch position on floor and rocks
© Gymnastics Australia 2013
Front support development Heel extensions on box Front support rolls on ball
moving shoulders forwards and
backwards
Appropriate coaching points
Key coaching points are:
Front support – arms straight, hips open, chest in
Strong pike position with shoulders forward and arms straight
During the pike position shoulders should remain shrugged to ears
As hips extend, they should lock in place with hip line extended and tight
Elbows straight and head neutral and chest must remain in
Buttocks and thighs tight with toes pointed and legs together
Controlled clear front support with shoulders in front of bar
Return to front support on the bar
Build up to sets of three casts in a row when ready
Common errors
Bending of arms in pike
Shoulders moving backwards in cast
Poor body posture off the bar in the cast – body arched or chest out
Bent arms in cast support
Legs apart in cast or loose
Evaluate when ready to move on
Your gymnast may be ready to move onwards if:
They can perform three consecutive casts to horizontal with control.
They can perform a cast to high 45° and return to the bar or land on a box.
© Gymnastics Australia 2013
