top of page

RECREATION LEVEL 2 - BARS

Watch each skill video below, then complete the knowledge check at the end of this section. The primary goal of Rec Bars 2 is to begin developing the skills and progressions needed for more independent bar work. Athletes should continue building on all Rec 1 Bar fundamentals while adding the following skills and progressions:

HANDS ON BARS GLIDE SWING

Introduces the basic body action of the glide while removing the difficulty of jumping to the bar. Athletes learn to push the feet forward with straight legs and pointed toes, extend through the glide, and return underneath the bar with control. This progresses toward a Jump Glide Swing.

PULLOVER

Builds on the Rec 1 Walk-Up Pullover by gradually reducing the amount of assistance used to get over the bar. The Step-In Pullover teaches athletes to use a small step for assistance, while the Hanging Pullover develops the pulling strength and body control needed to lift and rotate around the bar. Both progressions work toward an independent Pullover from the floor.

CAST

Builds on the small cast introduced in Rec 1 by increasing its size while maintaining straight arms and a tight body position. Athletes continue developing the compression and heel-drive action needed for larger casts and future bar connections.

BACK HIP CIRCLE PROGRESSION

Introduces the circling action of the Back Hip Circle from front support. Athletes learn to maintain contact with the bar while rotating around it and returning to a strong front support. This progresses toward an independent Back Hip Circle.

UNDERSHOOT PROGRESSION

Introduces the body shape and direction of an Undershoot from front support. Athletes learn to push away from the bar with straight arms and a tight body position while progressively developing greater hip and toe rise away from the bar. The ultimate goal is to create a strong, extended undershoot with the hips and toes rising away from the bar before progressing toward an independent Undershoot Dismount.

SQUAT-ON INTRODUCTION - BIRDY PERCH

Introduces the balance, foot placement, and body control needed for a future Squat-On. Athletes begin in a Birdy Perch on a low bar and learn to safely stand and balance before progressing to bringing the feet onto the bar from front support. Athletes should learn to support their weight on the balls of their feet, rather than standing on the arches or heels, to develop proper balance and foot placement for a future Squat-On.
bottom of page