Cast/Kip

What is a cast?
A cast is a move which is used to create enough momentum in which a linking move can be performed.

Need to know:
Dish Shape (described while on the floor) involves legs being 45 degrees from the ground, shoulders and head to be off the floor and back to be pushed into the floor. This then results in a rounded dish shape being shown.
Front support is the shape shown before doing a press up. Arms are straight, shoulders are above hands (slightly different when in the cast), rounded chest, head in between arms, legs straight, shoulders to hips must be horizontal, seat must not be sticking in the air, nor dropped down.

How to do a cast:
A gymnast will start with legs below the bar, hips level with the bar, hands on top of the bar and upper body above the bar. The gymnasts' feet will then need to go in front of the bar and their shoulders will need to go forwards, in front of the bar - with shoulders in front of the bar - a rounded chest is needed.
Their feet are then swung from in front of the bar and into the air, allowing a 90 degree plus angle to be created, where a front support is shown in the air, with only the gymnasts' hands touching the bar. Their head must remain still in between their arms and their ears should be covered by their shoulders, to allow a rounded shape in the air.
Shoulders must stay in front of the bar throughout the cast and arms must remain straight. A rounded chest is needed from stationary on the bar and throughout the cast, including returning to the bar.
The momentum built up from the controlled fall from front support back to the bar will then link to
another move such as a back-hip circle.

[Pictures to follow]

Coaching Points/Things to look out for:

1. If shoulders are above or behind the bar, the gymnast will fall off every time as there is too much weight behind the gymnast. Make sure shoulders are in front throughout. 
2. The swing from stationary to front support needs to be powerful, otherwise the gymnast will not be able to create an angle of 90 degrees plus from the bar - the larger the angle the more momentum that will be created. 
3. Arms must remain straight, otherwise momentum will be lost as the cast will be smaller, also bending arms during the cast will massively (and negatively) effect the linking move. 
4. If the head is not kept still or the chest is not rounded, the gymnast will fall off, or if they do stay on, will be in the wrong shape for the linking move - so always keep the head still and their chest rounded. 
5. The gymnasts' core must be kept tight/squeezed. If their legs are flailing around uncontrollably it will be dangerous and also pointless for any further gymnastics. 
6. This move must be controlled. If a gymnast is struggling to control the move, then they need to do more core conditioning. 

Drills/Preps for working and improving the cast:
Front support shape: Gymnast should hold onto a floor bar and show a front support shape, with shoulders in front of the bar. Make sure chest is rounded and gymnast is staying squeezed. You can then lift them gently by the feet, so they get used to holding the front support without their feet on the ground.
Confidence and Practice: Put the gymnast on a low bar with shoulders in front. Slowly begin to lift their feet up and hold their shoulder. Once the needed height is reached, you can make sure they are still in a dish shape.
Powerful kick/drive: Put the gymnast on a low bar and put a soft block 20cm behind them. Then ask them to kick back as hard as they can while staying in a dish shape. This will result in them kicking back hard and maintaining the dish shape needed. Allowing them to practice driving their feet back hard, so they can reach a sufficient front support.