High
Bar Strength
Bubkas -
Demonstrated by Dub Jones at Bell
Athletics in Jonesboro, Arkansas.
- To spot this drill: It is easiest to spot this
drill if the athlete is on a low bar. Put one hand on the lower
back to assist with the motion and one hand on the ankles to keep
the feet from falling away from the bar.
- Coaching cues: Hands are in a mixed grip, the
same way you would grip the pole. Legs should stay close to the
bar throughout the exercise. Arms should stay straight. Come all
the way down to the ankles then extend up to the hips.
Swinging Bubkas
- Demonstrated by Dub Jones at Bell
Athletics in Jonesboro, Arkansas.
- To spot this drill: Put one hand on the lower
back to assist with the motion and one hand on the ankles to keep
the feet from falling away from the bar.
- Coaching cues: Trail leg should remain straight throughout
dril.
- Alternate ways of doing this drill: Both legs
straight and together (like a long hang pullover)
- More clips: - Demonstrated
by Becca Gillespy at Bell
Athletics in Jonesboro, Arkansas.
Cheater Bubkas
- Demonstrated by Dub Jones at Bell
Athletics in Jonesboro, Arkansas.
- To spot this drill: The athlete can use their
foot to spot themselves in the drill.
Tuckups
- Demonstrated by Becca Gillespy at Bell
Athletics in Jonesboro, Arkansas.
- To spot this drill: One hand behind the back
will help stabilize weak athletes
- Coaching cues: Knees to chin
- Alternate ways of doing this drill: Resist athlete's
knees on way up and down
Leg Lifts
- Demonstrated by Becca Gillespy at Bell
Athletics in Jonesboro, Arkansas.
- To spot this drill: One hand on back to stabilize
athlete and one hand at ankles to assist feet in coming all the
way to the bar.
- Coaching cues: Straight legs, feet to bar.
- Alternate ways of doing this drill: Only allow
legs to return to horizontal (instead of dropping all the way down).
Can be done with a mixed grip or both palms facing forward.
Stalders
- Demonstrated by Becca Gillespy at Bell
Athletics in Jonesboro, Arkansas.
- To spot this drill: One hand on lower back to
assist athlete in bringing feet past bar.
- Coaching cues: Do a leg lift, but straddle your legs
when you get to the top and keep going.
Windshield
Wipers - Demonstrated by Dub Jones at Bell
Athletics in Jonesboro, Arkansas.
- To spot this drill: Stand behind the athlete
and hold the hips up.
- Coaching cutes: Legs straight, go as far to each
side as you can.
Muscleups
- Demonstrated by Dub Jones at Bell
Athletics in Jonesboro, Arkansas.
- To spot this drill: Two teammates can squat down
and place their hands under the athlete's foot (one on each side,
cheerleader style). The athlete keeps their legs straight and the
teammates assist throughout skill (for weaker athletes). For stronger
athletes, one person can grab their legs and assist upward.
- Coaching Cues:
High Bar Skills
Kip - Demonstrated
by Dub Jones at Bell Athletics
in Jonesboro, Arkansas.
- To spot this skill: One hand at the ankles to
keep the feet from falling away from the bar, the other hand on
the back to help the athlete move upward.
- Coaching cues: Long straight swing. The kipping
action begins at the peak of the swing. Arms straight throughout
skill. This skill does not require significant strength, but the
timing can be difficult to learn.
Drop Kip
- Demonstrated by Dub Jones at Bell
Athletics in Jonesboro, Arkansas.
- To spot this skill: One hand at the ankles to
keep the feet from falling away from the bar, the other hand on
the back to help the athlete move upward.
- Coaching cues: Don't let the legs fall away from
the bar.
Kip Cast Freehip
- Demonstrated by Dub Jones at Bell
Athletics in Jonesboro, Arkansas.
- Prerequisites: Athlete should be able to do a
kip, cast and back hip circle (not pictured) by themselves before
attempting this skill.
- Coaching cues:
Back uprise
to Freehip - Demonstrated by Dub Jones at Bell
Athletics in Jonesboro, Arkansas.
- Prerequisites: Athlete should be able to do a
freehip and tap swings before attempting this skill
- Coaching cues:
Giant - Demonstrated
by Dub Jones at Bell Athletics
in Jonesboro, Arkansas.
- Prerequisites: Athlete should be strong enough
to support themselves in a handstand position for an extended period
of time and should be able to complete several tap swings in a row.
- To spot this skill: This is best learned on a
strap bar.
- Coaching cues: Arms and legs straight throughout
skill.
Ring Strength
Ring Swinging
Bubkas - Demonstrated by Dub Jones at Bell
Athletics in Jonesboro, Arkansas.
- To spot this drill: One hand on lower back to
help athlete move upward.
- Coaching cues: These are easier than on the high bar.
Trail leg should remain straight throughout dril.Minimize breaking
at hips.
- Alternate ways of doing this drill: Both legs
straight and together.
Ring Muscleups
- Demonstrated by Dub Jones at Bell
Athletics in Jonesboro, Arkansas.
- To spot this drill: These are more difficult
than on the high bar. Two teammates can squat down and place their
hands under the athlete's foot (one on each side, cheerleader style).
The athlete keeps their legs straight and the teammates assist throughout
skill (for weaker athletes). For stronger athletes, one person can
grab their legs and assist upward.
- Coaching Cues: Turn wrists for maximum support (I am
not sure how to explain this, but look at Dub's hands in the video).
No Equipment Required
Handstand Walks
- Demonstrated by Dub Jones at Bell
Athletics in Jonesboro, Arkansas.
- Prerequisites: Athlete should be able to do a
handstand, and know how to roll or turn out of it when overrotating.
- To spot this skill: Grab a foot and help keep
the athlete from falling
- Coaching cues: Tight core, don't let the back
arch.
Tucked V-Ups
- Demonstrated by Becca Gillespy at Bell
Athletics in Jonesboro, Arkansas.
- Coaching cues: Knees to chin, don't let feet
touch ground.
V-Ups - Demonstrated
by Becca Gillespy at Bell
Athletics in Jonesboro, Arkansas.
- Coaching cues: Straight legs, don't let arms
or feet touch ground
- Alternate ways of doing this drill: Straddle
legs
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