Falling Catching Sequence
Over hollow body to protect back
Throw hooks, practice throwing hooks in all drills, not grabbing the bar

• Tap swings to flat stomach drop
• Cast to stomach drop
• Stand on bar to stomach drop
• Stand on bar to re-catch bar
• Also add kip or connection

Tkatchev
Note: Remember a long tkatchev is a safe tkatchev!
Start with eyes down to sternum or toes (I have more success with sternum) ideally a neutral head on
release and then in for front salto. We go to the extreme and start by looking at the sternum, once the
athlete has a few thousand successful catches and we are trying to make it bigger we will try and change
the head position.

Most Common problems

• Straddle too early (too much of channel bar drill)
• Up and down, no rotation (too much tkatchev with belly and not true reverse action)
• No turn over – continue to do giant (lifting toes) must push back on the bar – work timers with wrist change
• Head out

Floor drills

• Back ext bridge on floor w/straight legs
• Back ext bridge sit up on floor w/straight legs (try to keep the feet low)
• Back ext bridge sit up down wedge
• Pike snap to bridge
• Exer-ball hip rotation drill
• Hip leg rotation with resi pit (travel backwards sushinova)

Floor bar with exer-ball

• Bounce, bounce to bridge
• Bounce, bounce to tkatchev

Tramp bar

• Bounce to bridge (legs together)
• Bounce to bridge stand up
• Bounce to bridge stand up, reach thru legs and sit down over bar
• Low fast shoulder pressing bounces
• tkatchev

Trampoline

• back bounce to sit thru straddle to stomach
• back bounce to sit thru to straddle HS
• back ext roll to tkatchev
• bar mat, back bounce arch back, back bounce throw bar mat under body to sit up like tkatchev and try to catch mat

Pit bar

• Tap swings to pike up extend shoulders and kick open
• Tap swings to snap to belly
• Tap swings to snap through to back
• Cast HS timer
• Tkatchev (hand spot) teach this (talk about the leg hitting the coach)

Channel bar (also same sequence as tramp bar)

• Tap swings to bridge (low) (focus on aggressive reverse with legs)
• Small cast to bridge onto blocks
• Small cast to bridge onto blocks and then stand up
• Cast HS to timer position
• Cast HS to timer and float (2 spotters needed)
• Cast HS to tkatchev to stand on bar (2 spotters needed)
• Tkatchev drop 8” mat

Strap bar

• Swing timers
• Coach grab ankles to snap shoulders

Bar with belt – The spotting belt is set up about 6” on the inside of the bar

• Cast handstand swing to hyperextension, coach holds gymnast in that position until this is very tight position.
• Cast handstand swing to hyper extension, gymnast throws bar and push hips and stomach to ceiling sits up and looks for bar with cupped hands.
• (Spotting belt is set up for dismounts) Cast handstand swing to hyperextension, gymnast throws bar and sits up through legs, the belt will pull the gymnast away from the bar. Once this is done well in the correct position move to the next drill.
• Cast handstand swing and perform the tkatchev, this is the same as above but now the belt pulls the gymnastics over the bar instead of away from the bar. You need to insure the gymnast that the belt will pull them over the bar. (Use heel pads for this release move)