Cast Drills

From front support, gymnast casts legs to horizontal (parallel to floor) and holds 1 second before returning. Coach spots at ankles for first reps. No swing, no kick — controlled press. Focus: arms stay straight, hollow body maintained, legs together. 6 reps x 3 sets.

Look for: Push · open · SQUEEZE — bar pushes away from hips at the top

Loop a resistance band from the bar down to gymnast's ankles. The band's pull teaches the gymnast to actively push against resistance, developing the bar-push and hip extension needed for height. Also corrects early pike (band forces extension).

Look for: Push · open · SQUEEZE — bar pushes away from hips at the top

Gymnast performs cast beside a wall, targeting feet to touch the wall at the top. Wall gives proprioceptive feedback for height without requiring a spot. Start with wall 6 inches behind and move it progressively farther as cast height increases.

Look for: Push · open · SQUEEZE — bar pushes away from hips at the top

Lying prone over a barrel or pommel horse (hips at edge), gymnast lifts straight legs to horizontal and holds 3 seconds. 3x10. Directly trains the glute + posterior chain extension needed to drive the cast up.

Band anchored at hip height in front of gymnast, attached to ankle — gymnast extends leg back and up against resistance. 3x12 per leg. Trains the hip extension strength and hamstring-glute coordination used in the cast press-away.

On a smooth floor with socks, gymnast starts in hollow plank, then slides feet in to pike position (bar simulation), then back to plank. 3x10. Builds the core and hip flexor compression strength needed to complete the cast with control.

Athlete performs the full Cast on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "Push · open · SQUEEZE — bar pushes away from hips at the top."

Look for: Push · open · SQUEEZE — bar pushes away from hips at the top