Games with pull-ups on the horizontal bar

How to do a cool trick on the horizontal bar without years of training? We will tell you how you can learn this street sport.

Agree, when strong and dexterous guys perform all sorts of tricks on the horizontal bar, it looks spectacular and is very motivating. I immediately want to learn them so that I can amaze others with chips on the horizontal bar in the same way. If you know where to start and in which direction to move, nothing is impossible. And we will prove it to you! In this article, real horizontal bar pros will share with you practical tips so you can learn the tricks. From us knowledge, from you – practice! Forward!

For most, exercise on the horizontal bar is limited to just pull-ups. It's boring. The horizontal bar can give you much more! If you master the basic elements, you can learn to perform incredible tricks and tricks on the horizontal bar. All the charm of this projectile was appreciated in Russia; even a trend of fans of such tricks appeared, which is called “Street workout”.

Once seeing something like this, every guy wants to learn such tricks. However, you should move on to mastering such complex techniques only after you can easily do at least 10 pull-ups. After all, in order for the risk of injury to be minimal while performing tricks, you must have strong muscles, strong ligaments and good coordination. If you have mastered pull-ups, then it’s time to move on to practical tips on mastering the simplest elements!

"Ladder"

This sports game can be played according to the classic rules, as well as modified. The essence of the “ladder” is to perform exercises and then increase their number. When playing alone, the athlete does a number of pull-ups (or other exercises), then jumps off and rests. In the next approach, he must increase the number of pull-ups by a certain number (minimum by one), and so on in each approach. The pause between sets can increase as the number of exercises increases to allow the muscles to rest.

If there are several players on the court, then they determine the number N by which the number of exercises will increase, and then take turns approaching the horizontal bar. After the first round, the number of exercises increases by N and the players perform the approach again. The one who gets tired faster is eliminated from the game. Experts recommend carefully monitoring your well-being during the game in order to stop in time. Otherwise, you can overextend your muscles.

Another variation of this game is “W-ladder”. Participants determine the maximum number of pull-ups (for example, 5), then they perform a set. In each subsequent approach, the number of exercises decreases by 1, after which it begins to increase again. In total, in such a game there are 4 approaches “decrease-increase-decrease-increase” (by analogy with the letter W). The one who can hold out until the finish line wins. This game can also be played alone.

Many have heard, many played a wonderful American ball game during my childhood, and the childhood of my ancestors, I suppose.

Two teams play, up to 500 or 1000 points (by agreement). Teams consisting of 1 person are allowed to play. But unequal compositions are not allowed.

To start playing “American” you need a soccer ball and a piece of field with a goal, preferably like in the picture:

(as a rule, we occupied a third of a real football field with one goal, because otherwise we would need to build something similar with our own hands, which is not easy).

Playing field for the game American

How to play American

The rules of the game are these. Team representatives take turns kicking from the 11-meter mark to each other. The players of both teams, except, of course, the kicker and the players standing on the goal, stand ready outside the “penalty area” during the kick (in the figure there are blue and yellow dots, respectively).

For each successful shot (goal), points are awarded, as you already understood:

A goal without touching the ball with anything = 10 points ;
Goal with the goalkeeper touching the ball = 5 points ;
Goal from the post into the goal = 180 points ;
Goal from two or more goalposts and into the goal = 280 points ;
Goal from the cross into the goal = 360 points (this is the most effective shot in the game);
If the ball goes beyond the goal line from the goalkeeper, then no points are awarded, but the kick is taken from the corner mark, and the game begins = 15 points. In this case, the fighting team only needs to kick the ball OUT, behind the end line, or secure the ball by the goalkeeper; the attacking team will only be satisfied with a goal. There is no offside position.
If the goalkeeper hits the ball in the “FIELD”, including in “OUT”, then the rally begins = 60 points , both teams rush forward: one, of course, “to finish” and the second, to “recapture”. The defending team only needs to drive the ball over the end line or secure it with the goalkeeper; the attacking team will only be content to score the ball into the goal. In this case, she gets 60 points for “finishing off”. There is no offside position.
If the ball flies off the post into the field, then the same finishing game occurs, but the game is played = 100 points ;
If the ball goes away from the cross into the field, then a successful finish will bring the team = 300 points ;
If the ball moves away from the kicking player into OUT, or the goalkeeper catches the ball and fixes it, then the right to kick passes to the other team.
Any successful kick gives the team the right to kick again, but the kicking player changes, this is a prerequisite.
A goal is considered to be when the entire ball has completely crossed the goal line;
Ideally, a disinterested person is appointed to judge, but in practice, a controversial situation is resolved using “rock-paper-scissors.”

The game, of course, continues until one of the teams reaches the first agreed point limit, say, 500 or 1000 points. There are no draws in the game.

The game may be postponed to another time with a record of the breaking order and the number of team points.

"Add-on"

This game requires several participants - 3 or more. Players approach the projectile one by one. The first turnstile performs some kind of movement - hanging on the bar, lifting the legs, pulling up. The person following him repeats this movement and adds a new one. The task of each athlete is to repeat the entire sequence of elements. The one who fails to do this is eliminated from the game.

To make the game useful and exciting, you must adhere to the following rules:

At the initial stage (2-3 circles), you should use the simplest elements, gradually introducing more complex ones into the game.
Players must take into account the level of training of their opponents and not offer elements that require technical training at a professional level. Not every participant will be able to repeat the stretching or flexibility exercise, which is why he will have to leave the game.
For a static element to be counted, it must be fixed for at least 3 seconds.
Each participant must repeat the set of exercises in the same order, and also monitor the accuracy of the amplitude of the element. If the previous participant performed a right angle with his legs, then the next one cannot allow a large deviation in any direction.
Spectators and participants in the game can help the turnstile maker by suggesting the order of performing the elements.

Preparing for chips on the horizontal bar

Performing unusual tricks on the horizontal bar requires a lot of patience and training. Be logical and consistent in your preparation for tricks: start with the simplest elements on the horizontal bar, for example, a one-arm power-up, a flip lift, a flag.

Experienced athletes recommend starting tricks on the horizontal bar with a one-arm exit. Pull yourself up and transfer your body weight to one arm, while bringing the other elbow up over the bar. Then bring your other elbow out in the same way and push up until you rise to straight arms.

How to make a flag on a horizontal bar? Grasp the vertical support of the horizontal bar with an all-round grip and push up from the support, raising your body parallel to the floor. To perform this trick on the horizontal bar, you will need good strength training. For example, do push-ups with your arms wide apart, 5-10 sets of 10-12 reps. The wider the bars, the more difficult and effective your workout will be!

Having practiced these basic movements in your workout training on the horizontal bar, and gaining confidence in your abilities, you can already master more complex techniques. It is advisable that your training in tricks be supervised by an experienced athlete who knows the technique of performing exercises on the horizontal bar. He will not only be able to tell you how to move correctly, but will also insure you when performing more complex elements.

It takes a lot of time even for trained athletes to practice turns on the horizontal bar. Therefore, at first it is better to perform many elements in the gym in order to avoid serious injuries in case of a fall.

In mastering tricks on the horizontal bar, not only strength is important, but also the ability to maintain balance. A simple crocodile element will help develop a sense of balance. Grasp the bar with a narrow straight grip and tilt your body forward. Your elbows should bend at a tight angle to align your body perpendicular to the floor. Try to maintain balance in this position. It won't be easy at first, but persistent training will do the trick!

Goalkeeper's tasks in "American"

The role of the goalkeeper in "American" - as in classic football matches, he is supposed to monitor all the players on the field and their actions. The goalkeeper has the right to take the ball in his hands, but only within the penalty area. Other participants in the game are not allowed to touch the ball with their hands. If the game takes place in the courtyard, the players independently allocate a penalty area; if the game is on a special court or field, all the lines are already marked, including the penalty area.

If the goalkeeper managed to hit the game ball, but did not catch it, the ball must continue to be played. The attacking team can move the ball around the court using individual skills or by performing a pass.

The task of the team of players is to hit the goal frame with the ball, because a standard goal kick will bring the minimum number of points to the team. The players' attack ends immediately after the goalkeeper was able to catch and fix the projectile, or if the ball hit the end line. Immediately after this, the ball starts for the next athlete. A change of roles in two teams occurs when all players on the team have completed the rally.

Basic tricks

When you have already mastered the basic exercises well (good - this means that you can perform them easily, without tension and with little or no thought), it’s time for more complex, but also more spectacular elements. But not before! And it’s better to first watch them on video on the Internet, studying the techniques of professionals.

Ideally, it would be good to work out with a trainer, get advice on how to move correctly and do a couple of exercises under his supervision so that he can point out mistakes. Moreover, each exercise should be performed in stages, gradually, and in no case in jerks. You can easily learn tricks on the horizontal bar from the video.

Basic tricks

It is worth remembering that practicing tricks will take a lot of time. Even a professional spends a lot of effort and a huge amount of time (up to several months - depending on the complexity of the trick) on practicing techniques. All elements must be done first in the gym to avoid injury. To perform tricks you need strength and the ability to maintain balance. There are special exercises to develop these qualities.

Chips on the horizontal bar

Having developed a strength base and the ability to maintain balance, you can move on to a closer study of the chips. Among the tricks on the horizontal bar, there are several groups of elements: lifts, turns, forceful exits, interceptions and many others. It’s better to start preparing for doing tricks on the horizontal bar with the climbs.

Lifting on the horizontal bar

Lifting with inversion

The first and simplest element that a beginning street athlete must master is the inversion lift. Grasp the horizontal bar with an overhand grip, pull yourself up, move your lower body forward and throw your legs over the bar. Turn around and rise onto straight arms, the bar should be at the level of your lower abdomen.

Feather

If lifting is easy for you, try a more difficult version of this element. The whole difficulty lies in preventing the body from touching the crossbar during execution. It sounds easy, but try it! Let's reveal a secret: to achieve this, at the moment of pulling up, you need to perform a sharp kick with your legs and at the same time do a push-up.

Riveting

The kip-up, or pull-up on the horizontal bar, is a classic version of the lift. During the execution, you do not need to do a pull-up, just raise your legs to the bar, then dive with them, then rise onto straight arms. If leg raises are difficult for you, first practice this element separately in your workout exercises on the horizontal bar.

Basics of the game "300"

Despite the backyard origins of the game and its simplicity, it is still in demand, both in the training of professional players, as a warm-up, and in the backyards, among children and teenagers. To start playing, you need to familiarize yourself with the basics of the game “three hundred”.

To perform this you will need: any flat surface, a goal, a soccer ball (the projectile can be replaced with an alternative one, a drawn rectangle on a wall or other surface can be used as a goal).
The minimum number of game participants is at least 4. 2 teams participate in the entertainment. The number of athletes must be even.
By drawing lots, it is determined which team of players will begin to attack and which will defend the goal from the attack of opponents.

The main tasks of the teams:

The defending team must prevent their opponents from scoring and defend their goal.
The goal of attacking players is to kick the ball into the opponents' goal.

Remember that the defending team must watch not only the goal line, but also the crossbar and the post itself. The starting team can be determined by taking a penalty.

How are points awarded in the game “Three Hundred”?

The game lasts until 300 points are collected. Earning more points is also possible.

Game points are awarded in “American” as follows:

300 points are awarded for hitting a game projectile into the crosspiece of the goal.
A team gets 100 points for hitting the goalpost.
50 points are awarded for hitting the crossbar.
A classic goal against a goal – + 10 points for the team.
The minimum number of points is 5, awarded for a goal scored with a rebound from the goalkeeper.

Variations of the rules of the game may vary, depending on the agreement of the players before the start of the American. Also, changes in scoring are possible, shots can be combined with each other or give teams more points for hitting the ball in certain areas.

Where to start training

Firstly, you need to be prepared for the fact that perseverance will be required - only regular training will allow you to master spectacular power tricks. The approach to basic trick techniques should be consistent. We must start with the easiest things, moving from simple to difficult. Good for first tricks: one-arm power lift, flip lift, flag. Even if it seems incredibly boring to do such exercises, do not give up and go straight to the spectacular ones - you can damage your arm or back. You should never rush.