In this training, we focus on one of the most common bar changes in gymnastics: the shoot-over to handstand, or ‘bail’.
This transition from high to low bar is definitely the bar change that requires the most precision. So it needs a lot of hours of training and the work to get it right is demanding.
There are two main ways to perform this skill. From handstand or from a back swing. For example, from a Shaposhnikova.
In this training, we'll be focusing on the shoot-over from this backward swing.
We'll take a look at the actions and placements to aim for, as well as the prerequisites for the skill.
Then we'll take a look at the progression of exercises needed to teach it, as well as the spotting techniques required.
In a further tutorial, we'll take a look at the technique and drills needed to perform it from a handstand.