The kip is an essential skill for the uneven bars because it is a common way to transition from hanging to a supported position, setting the gymnast up for rotational moves. It is the first stumbling block for many young gymnasts, but it is one that must be mastered before moving on to bar routines. Be prepared for weeks or months of spotting her through the move, because she must learn it with proper form. Doing it alone before she is ready will allow her to take shortcuts that result in hard-to-break sloppy habits.
Step 1
Make sure your gymnast is physically ready to learn the kip. She should be able to do pushups, pull-ups, dips and hanging leg raises easily. If not, she probably doesn't have the strength for the pike or the jamming motion of the kip.
Step 2
Instruct the gymnast to lay on the floor on her back, with her arms over her head, feet and shoulder blades about 4 inches from the floor. She should then pike and bring her legs over her head, rocking back into a shoulder stand, then rock forward to a sitting position while keeping her body hollow. This movement allows her to feel the move and understand the motion without having to rely on her strength.
Step 3
Perfect her glide swing. Make sure she is achieving a full-length stretch at the back of the swing, and not arching her back and letting her legs fall behind her.
Step 4
Allow her to hang from the bar and practice bringing her feet into the pike position from there. This will give her an idea of the amount of ab strength the move demands. She should be able to hang in pike position for several seconds.
Step 5
Put the glide swing and the pike together, and have her perform the combination several times back to back until her form is perfect. She should begin the pike before she begins the backswing.
Step 6
Add the jam to the combination. When she pikes from the glide, she wil be bringing her toes to the bar. Tell her to imagine she's pulling on a pair of pants. She should pull the bar down her legs toward her waist, stopping at mid-thigh. Have her perform several repetitions of the full combination so far, then have her hold a sustained jam for as long as possible.
Step 7
Complete the kip by adding the push that gets her body over the bar. After the jam, tell her to push the bar toward the floor as she completes the backswing. If she is strong enough, this will give her the height she needs to end up in a supported position.
Step 8
Spot her through the complete kip until she is doing it flawlessly. Guide her through the move in slow motion, but force her to rely on her own strength. Simply guide her in placement and position, but do not hold her up unless she's about to fall.
Tips and Warnings
- Be prepared to practice this move for a very long time. Because this move demands a combination of upper body strength and coordination, many young gymnasts become very frustrated. Emphasize strength training. If she's not strong enough, she'll never get it right.
- Don't let your gymnast practice this move without a spotter. When it's time for her to do the kip alone for the first time, setting the bars up over a foam pit provides extra protection.
