The World of Gymnastics

Archive for the ‘GYMNASTICS UNEVEN BARS’ Category

 

 

In gymnastics, hand rips from gripping bars are common and repairable. Did you know they are, in many cases avoidable? I will give you tips on how to avoid grip rips. I will also explain how to repair and treat them if you do get these hand rips.

Grip rips are part of being a gymnast, but it is important to keep them minimal. Tender loving care will help or possibly prevent these painful hand rips. I want to help you avoid ripping those callused hands. It not only causes pain, but can hinder a performance.

Calluses are the hardened or thickened parts of the skin. They are to help protect the area where there is a lot of friction. Calluses are located at the top of the palms and sometimes in the middle of the inside of the hand. The more friction that occurs, the deeper the calluses. If the calluses get too thick, then rips can occur. It is important to avoid hand rips by maintaining proper care.

In gymnastics before you see a gymnast start her bar routine, she will rub chalk on her hands. This helps decrease the friction, but it also dries out the hands.

The best way to a gymnast can care for her calluses is by shaving them down. Many stores sell callus razors.  Pumice stones may also be used. I have even heard of people using podiatric sanders as well. Anything that helps grind down or shave the unwanted layers of the calluses. Do not shave the calluses down too far. In gymnastics, these calluses are a must have, just don’t let them get too thick. Groom them every week to avoid hand rips. Shaving the layers of a callus will keep excess skin from growing. Also, use a good skin moisturizer. Before bed is a must, Bag Balm is my favorite. Although it moisturizes, it also seems to heal the skin. It is usually found at your local hardware, farm, or drug store.

In gymnastics it is important to take care of a hand rip properly and as soon as possible. It must first be cleaned out with an antibacterial type product to keep the wound from getting infected. I recommend using an antibiotic suave just before covering up the wound. There are H shaped bandages that may be used if your gymnastics facility has them in their first aid box. If not, I recommend  wrapping gauze and tape around the hand. This is a sure way to keep the wound protected. Wrapping the hand will also help the gymnast to go on with her bar workout. Also, be sure to cut a couple pieces of tape and adhere them from the bandage inside of hand, through the fingers, and attach it to the  back of the bandage. Keep the wound covered for 4-5 days. If it is not healed, repeat this process and try to avoid too much friction until it heals.

 

The USAG level 1 uneven bar routine is competed on the low bar. You may use a spring board or gymnastics mat to mount the bar, but it must be removed immediately after the mount. If it is not removed a deduction will be awarded.

GYMNASTICS LEVEL 1  UNEVEN BARS

PULLOVER- Make sure to take off of both feet at the same time ( – 0.30)

Finish in an extended front support (up to -0.10)

CAST-incorrect body alignment- Must have straight arms, straight hollow body position, and legs must remain together (up to – 0.20)

BACK HIP CIRCLE- You must maintain a tight, straight hollow body position throughout the entire back hip circle (up to – 0.20)

Hips or thighs must maintain bar contact throughout the back hip circle (- 0.20)

CAST- Incorrect body alignment- Must have straight arms, straight hollow body position, and legs must remain together (up to – 0.20)

PUSH AWAY DISMOUNT- Shoulders must be in front of the bar until the peak of the cast (up to – 0.30)

Arms and legs must remain straight throughout the entire routine (up to – 0.30 for each bend)

Legs must remain together at all times (up to – 0.20)

It is recommended to master the majority of these gymnastics skill before moving on to the next gymnastics level.

USAG sets forth a specific gymnastics routine for each gymnastics level. Each level incorporates gymnastics skills that have been built upon from the previous level. Here is a list of all the gymnastics skills, faults and deductions set forth by USAG for the gymnastics  level 6 uneven bars.

*The level 6 uneven bars routine requires the gymnast to use both, the high bar and low bar.

*You are not required to use gymnastics had grips on the uneven bars but it is recommended.

*STRADDLE OR PIKE GLIDE KIP- Must take off from both feet at the same time (0.10 deduction)

Do not do a run out glide (0.30 deduction)

Make sure your feet lead in the glide swing (up to 0.10 deduction)

Must extend body fully at the end of glide (up to 0.20 deduction)

Legs must fully close at the end of the straddle glide (0.10 deduction)

*CAST-cast must be a minimum of 30 degrees above horizontal (up to 0.40 deduction)

Show a straight line from shoulders to feet with a hollow  chest (up to 0.20 deduction)

*CLEAR HIP CIRCLE- Huge pike or arch on upswing or down swing (up to 0.20 deduction for each)

Not reaching 30 degrees above horizontal on the upswing (up to 0.40 deduction)

Hips cannot touch the uneven bars as the upswing finishes (0.80 deducting)

Lack of control in to the glide swing (up to 0.10 deduction)

*2^nd STRADDLE OR PIKE GLIDE KIP- Make sure your feet lead in the glide swing (up to 0.10 deduction)

Must extend body fully at the end of glide (up to 0.20 deduction)

Legs must fully close at the end of the straddle glide (0.10 deduction

*CAST SQUAT ON, PIKE ON, OR SOLE CIRCLE- insufficient backwards swing into cast (0.05 deduction)

Feet must be placed on the uneven bars side by side at the same time (0.20 deduction)

*LONG HANG KIP- Make sure to swing near horizontal before doing the kip (up to 0.20 deduction)

*CAST- cast must be a minimum of 30 degrees above horizontal (up to 0.40 deduction)

Show a straight line from shoulders to feet with a hollow  chest (up to 0.20 deduction)

*LONG HANG PULL OVER- Show a small arched position at the bottom of down swing (0.10 deduction)

Do not over pike your body (up to 0.20 deduction)

Maintain over grip-hands shouldn’t completely release the uneven bars (0.30 deduction)

Make sure you do not perform a backwards giant- you must pull hips back to bar (1.0

deduction)

*UNDERSWING- must contact the gymnastics bar with the mid to lower thighs after completing the long

hang pull over and before initiating the underswing (0.20 deduction)

Maintain a straight hollow body (up to 0.20 deduction)

Thighs may contact the bar but hips MAY NOT! (0.20 deduction)

*1^st COUNTER SWING-hips must reach a minimum of 15 degrees below the level of the high gymnastics

bar (up to 0.30 deduction)

Make sure to show a straight line from hips to hands while in a hollow position (up to

0.20 deduction)

DO NOT open hips or body where they are extended over the low gymnastics bar (0.30

deduction)

*TAP SWING-show a slight arched position at the bottom of the swing (0.10 deduction)

Maintain a straight hollow body on the upswing (up to 0.20 deduction)

Feet must reach the high bar height (up to 0.20 deduction)

*SECOND COUNTERSWING- Hips must reach the height of the high bar (up to 0.30 deduction)

Makes sure to show a straight line from hips to hands while in a hollow position (up to

0.20 deduction)

Feet should not extend in an arched position over the low gymnastics bar (0.30

deduction)

*TAP SWING- show a slight arched position at the bottom of the swing (0.10 deduction)

Maintain a straight hollow body on the upswing (up to 0.20 deduction)

Feet must reach the high bar height (up to 0.20 deduction)

CHOOSE ON OF THE FOLLOWING DISMOUNTS

*TUCK FLYAWAY-must bend hips and legs a minimum of 135 degrees (up to 0.20 deduction for each

angle)

must stretch before landing (up to 0.20 deduction)

*PIKE FLYAWAY-hips must be a minimum of a 135 degree pike (up to 0.20 deduction)

Must stretch before landing (up to 0.20 deduction)

*STRETCHED FLYAWAY- Maintain a straight hollow body position the entire time (up to 0.20 deduction)

USAG has specific skills and requirements in each gymnastics level.  Here is a list of the required  level  5 gymnastics skills, requirements, and deductions for gymnastics uneven bars.

STRADDLE GLIDE KIP OR PIKE GLIDE KIP- Must take off of both feet at the same time. Feet must lead in the glide. Must extend body at the end of the glide. If you straddle you must close your legs together at the end of your glide.

FRONT HIP CIRCLE- you must show a straight hollow body position with straight arms while going around the uneven bars.

CAST-This cast must be connected to the front hip circle. Must stay hollow in your cast, you cannot arch. Cast must reach a horizontal height. You need to show a straight line from shoulders to feet. Maintain straight arms throughout and return to the uneven bars in a controlled front support.

CAST SQUAT ON OR CAST PIKE ON- Make sure you cast fulfills the same requirements listed on the cast above. When you squat or pike on you must place both feet on the bar at the SAME time. You must lift your hips only when doing the squat/pike on.

JUMP TO HIGH BAR LONG HANG KIP- Be sure to swing near horizontal before you kip. Maintain straight arms.

CAST ON HIGH BAR- make sure you meet the same requirements that are listed for low uneven bar.

BACK HIP CIRCLE- maintain a straight hollow body position during the entire back hip circle. Your hips or thighs must maintain contact with the uneven bars the entire time.

UNDERSWING-once again you must maintain hip/thigh connection with bar and a straight hollow body  throughout.

1^st COUNTER SWING- Hips must to a minimum of 30 degrees below the height of the high uneven bar. Make sure to show a straight line from your hands to your hips while maintaining a hollow position.

TAP SWING- show a slightly arched body position at the bottom of the swing. Maintain a straight hollowed body position on the upswing. On the tap swing your feet must reach the height of the high uneven bar

2^nd COUNTER SWING-hips must reach a minimum of 15 degrees below the height of the high bar. The same body position from counter swing 1 is required.

HALF TURN DISMOUNT- must reach a minimum of 45 degrees below the height of the high bar. Complete a half turn before re-grasping the uneven bars.  After the half turn is complete you must re-grasp the bar with free hand.

When a gymnast is performing their level 4 gymnastics bar routine they will only use one bar, the low bar. A gymnast may use a mat or a spring board to mount the bar; this must be removed as soon as the gymnast mounts. If the gymnastics mat or spring board is not removed the gymnast will receive a deduction from her gymnastics bar routine score.

MAIN LEVEL 4 GYMNASTICS BAR SKILLS, REQUIREMENTS, AND DEDUCTIONS!

*Glide Swing- Must take off with two feet and land with two feet. Must have great body extension. Hands must remain on the bar between the glide and pullover.

*Pullover-Must pull over with two feet. Do not jump, hop, or step into the pullover. Make sure the landing is in a front support with straight arms and a tight body.

*Front Hip Circle-Maintain a straight hollow body. Must connect a small cast while coming out of the front hip circle.

*Shoot Through (Single Leg Squat Through)-Leg /foot cannot contact or touch the bar when shooting through. Show a stride support at the end of the shoot through (hands are the only thing touching the bar).

*Mill Circle (Forward Stride Circle)-Must show clear stride support at the beginning and end (only thing touching the bar is your hands). Do not hook knee on the bar when doing this skill. Be sure to  flip your hands backwards before doing this gymnastics bar skill.

*Cut Back- Be sure to change your hand position before cutting back. Keep arms straight and end in an extended front support when cutting back.

*Cast- Keep proper body alignment. Maintain a hollow, straight body from shoulders to toes.

*Back Hip Circle- Keep a straight hollow body position while maintaining hip/thigh contact on the bar the entire time. Must connect the back hip circle and underswing dismount.

*Underswing Dismount-Once again, maintain a straight hollow body with straight arms and a great body extension with flight. Stick your landing!

A gymnastics bar routine should not be choppy but should show connections and fluidity throughout the entire routine. Each gymnastics bar skill should lead to the next without any breaks in rhythm.