Horizontal Bar Jam Kelly Crumley Junior National Coaching Staff Buffalo Grove Gymnastics

Why the Jam is necessary Maximize Start Value Maximizing Start Value requires not one but several similar Jam movements Connecting In-bar to release moves The Jam is a basic developmental skill that leads to higher level difficulty This development is no longer avoidable with the current direction of the event

Understanding the Jam A perspective - age 10: “You first have to go in from being out, then you have to come out from being in.” “Your shoulders kind of grind around and then you end up with a weird grip.” “Sometimes, it can hurt your shoulders.”

Developing the Jam It’s ranks with some of the most complicated skills performed in gymnastics. It requires a complex combination of basic movement, strength, and flexibility. Involves – Long Hang, In-bar, Dorsal These basics are not always well prepared due to the extreme and unique application required in performing a Jam

When should this development take place? The Future Stars Program places this development between the ages of 11 and 12. It’s easier to spot younger and lighter athletes, the bigger and tighter athletes become the more difficult it becomes to spot Ages 11and 12 are the most appropriate because they have enough HB experience and are still light enough to spot with still enough manageable shoulder flexibility

Teaching the Jam Difficult to teach Coach intensive Requires frequent hands on spotting One on One (Coach /Athlete) Fulfills In-bar Requirement Many biomechanical variables Coach sometimes has to fight with poorly prepared athletes – Its not fun if your shoulders are tight or your pike forward bend is not flat

Jam Preparation Flexibility Low Bar Drills (Development Prerequisites) Strength Awareness Orientation

Flexibility and Strength Shoulder Flexibility – Using Stick / Partner Pike Flexibility – Using Partner / Wall Wrist and Forearm Flexibility - Using Stick Use weights or bungi for shoulder strength

Stationary Floor Bar Drills Dislocate to bridge support from a seated support Forward and Backward walkover on low bar – establishes inverted support on bar Stand in pike or panel mat with el-grip and jump to inverted support, pass over the bar to flat back on mat Hang by legs on PB for inverted support

Low Bar Drills Low Bar (Coaches waist high) Basket to seated support from glide, basket swings, or drop. (In over grip) Basket and dismount from glide, basket swings, or drop. (In over grip) “Thread the Needle” Seat circles (Forward and Backward) Organize short spotted sequences for learning efficiency – may incorporate kips, hip circle, etc

Low Bar Drills - Supported Using Spotting Blocks Cast to V-sit, push and dislocate to bridge Seat Circle to straddle stand and dislocate to bridge Once orientated, Athlete’s can work this station alone

Low Bar Drills - Hanging Using Spotting Blocks Emphasizing dislocating rearward or “Out the back door” to straddled stand on boxes Dislocate should end with 90 degree hip angle and shifted wrists. Straight line from wrist to hips Head remains neutral

Strap Drills Same drills may be done in straps From a long hang swing with under grip in straps, the athlete stoops and dislocates rearward and swings forward The athlete can work on building swing using both directions I prefer to use a combination of drills with and without straps, so that the athlete learns these skills with grips.

Trampoline Drills with bar across tramp Bounce on back in el-grip keeping pressure on bar Bounce on back in el-grip to full support over the top and bounce on feet back over to back drop keeping pressure on bar Bounce on seat with bar rearward in under grip and Mana/V-sit to dislocate on back

Visual Markers for Coaches Stooping in Compression phase Getting out Shifting wrists to support position

Common Errors False grip on dislocate Using arch for dislocate instead of opening shoulder angle Body too open in basket, not compressed. Legs not 90 degrees to the bar in stoop and basket - Feet to stand on floor in stoop in False grip of wrist in decent during stoop in – not maintaining pressure

About Spotting Where to stand How to do it One hand on upper back and the other under upper leg - assisting direction and dislocation Early spotting contact of the leg allows the coach to better control direction

Spotting Sequences Seat circle jam and hop to over grip Seat circle jam and hop to under grip Seat circle jam and hop to under grip giant and stoop in From under grip giant stoop to seat circle and stop in seat support From under grip giant stoop and jam to hop in under grip or over grip May combine sequences for learning efficiency

Final Comments There are many drills No one should have to do all of them Coach the athlete not the skill Athletes may require different drill work for a similar outcome Using the same drill work for every athlete will likely result in different outcomes. The athletes individual weaknesses need to be address, not a series of coaching methods

Questions