Women Casting out of kip

[Pricess_leia]

I can’t figure out how to cast out of my kip. I have a really nice straight arm kip, but despite my best efforts I can only occasionally get a very small cast out. I am Xcel gold so I need it to be horizontal. What are drills or tips I can do to improve this?

 

[Pineapple_Lump]

Where is your head as you are rising up in your kip? I usually find that getting the head forward and looking for the floor in front, helps a lot of athletes.

Where are your legs finishing, in front or behind the bar?

 

[Geoffrey Taucer]

A video would help. But based on common errors, here's my guess:

You need to hit a strong cast-loading shape at the end of the kip; that is, both the feet and shoulders should be in front of the bar as far as you can get them. (My unpopular opinion is that the elbows should be slightly bent for this, but I am solidly in the minority on that)

As for what you need to do to hit this shape, again it's hard to say without a video, but a common issue is initiating the kip too early, before the glide has hit full extension. Later initiation of the kip will give you more power coming up, helping you hit that shape faster and easier.

 

[Pricess_leia]

Where is your head as you are rising up in your kip? I usually find that getting the head forward and looking for the floor in front, helps a lot of athletes.

Where are your legs finishing, in front or behind the bar?

Thank you so much! I don’t throw my head out in my kip but it is definitely not forward, so I will try that at my next practice.

My legs finish slightly behind or right below the bar. I know that I need to get them in front I just can’t figure out how without falling off the bar.

 

[Pricess_leia]

A video would help. But based on common errors, here's my guess:

You need to hit a strong cast-loading shape at the end of the kip; that is, both the feet and shoulders should be in front of the bar as far as you can get them. (My unpopular opinion is that the elbows should be slightly bent for this, but I am solidly in the minority on that)

As for what you need to do to hit this shape, again it's hard to say without a video, but a common issue is initiating the kip too early, before the glide has hit full extension. Later initiation of the kip will give you more power coming up, helping you hit that shape faster and easier.

Thank you for your help! I will try to get a video at my next practice.

This is what I have been focusing on; trying to end in a pike basically, but every time I try I just end up more hollow and I can’t cast. Do you have any drills that might help me feel the compression?

I have gotten lots of compliments on my glide swing and my extension in my kip, so I don’t think that is the problem, but like I said I will post a video a soon as I can.

 

[Geoffrey Taucer]

How's your cast on its own without the kip?

 

[Pricess_leia]

How's your cast on its own without the kip?

I can get to horizontal most of the time, but not much past it

 

[Geoffrey Taucer]

This progression might help as well then:

 

[Pricess_leia]

Okay here is a video, I’m the one in purple

 

[Geoffrey Taucer]

Okay here is a video, I’m the one in purple

View attachment 9438

On a trip with the family this week; ping me next week and I'll take a proper look

 

[Gymnast10!]

Looks like you could lean your shoulders over the bar more, drive your heels up and allow your hips to rise.

 

[JBS]

Okay here is a video, I’m the one in purple

Wrap (bend or compress) around the bar more.

Kip Drills for the compression finish - Best Darn Gymnastics

You can’t spot every kip an athlete does… so how do you create the right habits? By drilling the pieces

bestdarngymnastics.com

Connecting kips and casts – Swing Big!

swingbig.org

 

[Pricess_leia]

Wrap (bend or compress) around the bar more.

Kip Drills for the compression finish - Best Darn Gymnastics

You can’t spot every kip an athlete does… so how do you create the right habits? By drilling the pieces

bestdarngymnastics.com

Connecting kips and casts – Swing Big!

swingbig.org

Thank you!

 

[Geoffrey Taucer]

Okay here is a video, I’m the one in purple

View attachment 9438

The drills JBS suggested are excellent. I'll add one more thing, with regards to the kip: wait just a little bit longer before bringing your hips close to the bar. Right now you're hitting great glide extension and starting the kip at the right time, but think about holding your toes at the bar just slightly longer before pushing the bar towards the hips.

 

[Aussie_coach]

The most common issue we see with this is that gymnasts wait to late to initiate the cast.

Think about the kip and cast as one skill.

If you are doing a kip without a cast, your feet will start in front on the bar, and travel backward to finish in front support.

In a Kip cast the feet travelling backwards to front support is part of the cast, the continue to travel backwards into the cast.

The other issue is shoulders not being forward over the bar enough. It can help to do a kip into an immediate front hip circle to trainer yourself to get your shoulders forward for the cast.