A vital uneven bar skill; the cast is the transitionary skill in every bar routine. This skill is used to provide power and momentum to the following skill, such as a back hip circle or a squat on. Mastery of this skill takes time and a large emphasis on shaping is important in the early stages of skill development.
Shaping
Lean: The gymnast should be leaning forward over the bar allowing them to effectively push down on the bar.
Contracted abs: When the gymnast is getting ready to perform a cast they should start by bringing their legs forward under the bar in a piked position squeezing their abdominal muscles in the process.
Hollow Body: When the gymnast is at the top of their cast they should be able to push down on the bar achieving a push-up position.
Neutral head: During all bar skills the gymnast’s head should remain in a neutral position, instructing the gymnast to keep their eyes on the end of the dismount mat will help in this correction.
Below you will find an in-depth explanation of the cast and a beginner drill. Keep in mind that each gymnast learns at their own pace!
