Game version
Rhythm swing: swing in time with a song and hold a nice shape at the end, with your coach nearby. Swap with a partner each song.
Kip Drill Progression
Work the parts of the kip (glide, pike and pull) one at a time with your coach.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Practice the glide with straight legs and a long body.
Core: Usual. Move up only with your coach’s OK.
- Ages
- 14 and up
- Time
- 15 min
- Space
- Gym or court
- Bring
- Bar, mats, coach
- Level · skill
- Advanced · Swing
The steps
How it works
- Practice the glide with straight legs and a long body.
- At the end of the glide, bring your toes to the bar.
- Pull your legs up the bar like pulling on pants as you swing back.
- Do 3 sets of 5 with your coach spotting.
Coaching point
Glide long, toes to bar, pull.
Safety: Only in a gym with a qualified coach and proper mats. Never try this at home. If you hit your head, or feel dizzy or headachy after a fall, stop, tell your coach, and do not train again until a doctor says you are OK.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (small swing), Core (usual), More (hold the shape for a slow count). Move up only with your coach’s OK.
Story
You are a monkey swinging through the trees.
My best
Beat your own count
Move up only with your coach’s OK. Only your own number counts: today against last time.
Practice makes progress
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