Casting and Squat on Drills

If you're having trouble with your casting and/or squat-ons, here are some drills that will help! From leaning in the cast to spotting the squat-on, we've got the drills to help both you and the students be successful!

[@coachdavid5963]

I like this video more than others because when she did something incorrectly, you not only let the viewer know what she did wrong, but you also let us know how to fix it. Most other drill videos like this (not only for squat ons but in general), expect the viewer to know what to tell their athlete to fix their mistake. Great video! Keep them coming!

[@ivyward6152]

Love this!! So much good stuff!

[@susandilaudo9534]

this is an amazing video thank you!!!! i love your explanations. the WHY is super important to share with my kids, so totally allreciate the thorough, yet concise, direction.

[@lonestargymnastics1808]

Glad it was helpful!

[@JohnLewis-rt1tu]

FanTASTIC coaching and explanation! Thank you!

[@Julia-xk2ew]

Hello, I usually find myself watching this type of video f I have a mental block, or am just having trouble with a skill, so if that’s your issue,maybe I can help :) (I had a fear of the squat on + catching the bar) One thing that helped be a lot was putting the bars on one of the the closest settings, two big blocks under the low bar that were the same height as the bar so there was just enough space for me between them, and then another block behind me, and 8 inchers stacked under the high bar so that if you were standing directly under the high bar you could hold it with your arms straight up (this is so that when you catch the bar your feet hit the ground and stop your swing so you don’t hit the low bar with your heels on the back swing since the bars are so close, also it helped me feel more comfortable). You start on the low bar with your feet on the mat behind you, then jump to squat on as if you’re on a floor bar. Then stand up fully on the low bar, lean forward and grab the bar. Don’t jump because the bars are close enough together that you don’t have to. When you are ready you can set the bars to be further apart so you have to jump a bit, and eventually you’ll be able to have the bars at your normal setting, and jump across! You can take away the blocks next to you and behind you whenever you feel ready to do the full cast squat on, but if you take them away before you are fully confident with catching the bar it might be harder to control (depending on how good you are at balancing on the bar). You can also try jumping from a floor bar to a raised low bar, if it’s the thought of the high bar that scares you. Depending on your height you might have to bend your knees though. I really hope this helps anyone out there struggling with catching high bar! I just wanted to give some words of encouragement and say that it is one of my favorite skills now and I think it is so much fun!!

[@kristine246]

These look like great drills! Thanks for posting. Can you tell me what size the pink cylinder mat is that you are using?

[@lonestargymnastics1808]

It is 2 feet high I think.

[@erinsudwischer372]

Can you use this drill for cast sole circles?

[@lonestargymnastics1808]

Yes! I have had athletes lean and pull through a press position with the barrel rolling with them.