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RECREATION LEVEL 3 - BARS
Rec 3 Bars begins transitioning athletes from foundational bar skills into more independent skills and beginning connections. Athletes will continue building on all Rec 1 and Rec 2 fundamentals while developing larger casts, independent pullovers, back hip circles, dismount progressions, and the ability to connect skills together with rhythm and control.
JUMP GLIDE
Progresses the Rec 2 Glide Swing by adding a small, controlled jump into the skill. Athletes focus on maintaining straight legs, pointed toes, and a long extended glide position before returning to a controlled hollow position.
INDEPENDENT PULLOVER
Progresses the pullover to being performed independently from the floor without assistance. Athletes focus on keeping the chin close to the bar, maintaining the pulling action throughout the skill, and finishing in a strong, controlled front support.
CAST PROGRESSION
Continues developing a larger and more powerful cast while maintaining proper body position. Athletes focus on straight arms, a tight body, strong compression followed by heel drive, and returning to a controlled front support.
BACK HIP CIRCLE PROGRESSION
Introduces connecting the cast directly into the back hip circle with continuous movement. Athletes focus on maintaining straight arms, a tight body, and control through the transition, finishing the back hip circle in a strong front support.
UNDERSHOOT PROGRESSION
Progresses the Rec 2 undershoot shaping into an actual undershoot dismount. Athletes focus on pushing away from the bar with straight arms, maintaining a tight body position, and landing on their feet with control.
SQUAT ON PROGRESSION
Progresses the Rec 2 Birdy Perch into a squat-on from front support. Athletes focus on bringing the feet onto the bar with control, balancing in the squat position, and progressing toward standing on the bar, with assistance as needed.
TOE STRADDLE DISMOUNT
Introduces a new dismount from front support by bringing the toes toward the bar with straight legs, then pushing away into a straddle position. Athletes focus on maintaining control through the toe action, creating separation from the bar, and landing on their feet together with control, with assistance as needed.
BEGINNING CONNECTIONS
Introduces athletes to connecting individual bar skills into continuous sequences. Athletes begin combining Glide → Pullover and Cast → Back Hip Circle, focusing on maintaining rhythm, body position, and control between skills.
GLIDE SWING TO PULLOVER
Introduces connecting the Glide directly into the Pullover. Athletes focus on maintaining rhythm and control through the transition, carrying the movement from the glide into a strong pullover and finishing in front support.
CAST TO BACK HIP CIRCLE
Introduces connecting the Cast directly into the Back Hip Circle. Athletes focus on maintaining continuous movement, straight arms, and a tight body position through the connection, finishing in a controlled front support.
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