GYMNASTICS
SPECIFIC
CONDITIONING
FOR THE
FEMALE GYMNAST
KAREN GOELLER, CSCS
S T R E N G T H C O A C H A N D G Y M N A S T ...
It all starts with the
phone call…
My daughter
is strong,
BUT she is
struggling on
uneven
bars…
GYMNAST IS STRONG…
W W W. G Y M N AS T I C S B O O K S . C O M
She can climb
the rope and
do 100 push-
ups, but she
can’t do a cast
handstand.
W W W. G Y M N AS T I C S B O O K S . C O M
Then I explain…
More Specific Conditioning
The muscles used for push-ups, pull-ups, and the
rope climb are not the same mu...
General strength
exercises do not
simulate the cast
handstand.
Simulate the skill.
The muscles will
do what they
have been...
Push-ups and pull-ups are great for general strength or
every day activates, but not extremely useful for
women’s gymnasti...
Incorporating resistance training exercises that mimic the
movement patterns of the athlete’s sport increases the
likeliho...
Front Raise to Elevate
Supine Kip-Cast Drill
Supine Ball Throws
Wall Climb to HS
HS-Planche-HS
Train for the Cast Handstan...
Gymnast must
perform all skills
and conditioning
exercises with
the correct
shape…
W W W. G Y M N AS T I C S B O O K S . C...
Remember, if you want your gymnast to have the
correct form and shape in the skills, she MUST
have the correct form and sh...
Train for Shape
Belly Button Lift
½ Hollow
Tight Arch
Hollow Rock
Arch Rocks
Rainbow Slides
Handstand Open-Round
W W W. G ...
W W W . G Y M N A S T I C S B O O K S . C O M
Since gymnasts are constantly moving, they must be
able to form several shap...
Shape and Movement
Press Hops/Slides
Rainbow Walks
Butt Swings: Tuck, Pike
Hollow to Rainbow or Plank
Hollow to Arch
Wall ...
Wall Climb Start Position…
Open shoulder angle, correct shape, straight arms…
One gymnast is not demonstrating the correct...
What about strength for
the Leaps and Jumps?
Different from tumbling, vault, and uneven bars.
The most neglected muscle is...
Try This…
Seated Hip Flexor in Pike
Sit in pike, legs stretched out in front.
Place hands by knees.
Lift legs off floor.
K...
The gymnast must use the forgotten muscle, the Psoas, to lift
her legs. The psoas is a postural muscle. It stabilizes the ...
W W W. G Y M N AS T I C S B O O K S . C O M
Many gymnasts do not have the
strength and speed to lift both legs for
the spl...
And here is another
exercise for leaps…
Attitude Drill
Sit with one leg behind and one leg in
front of body. Both legs are...
Gymnasts must perform sport
specific conditioning for injury
prevention and performance.
Remember to simulate the
movement...
Remember, you want to offer your gymnasts a
well-rounded training program that includes
general strength, specific conditi...
Thank you…
Download training programs at
www.GymnasticsBooks.com
For attending this presentation you get 50% off
downloada...
W W W . K A R E N G O E L L E R . C O M
W W W . G Y M N A S T I C S B O O K S . C O M
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Gymnastics Conditioning by Karen Goeller, CSCS

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Gymnastics Conditioning by Karen Goeller, CSCS... Karen discusses gymnastics drills and conditioning for uneven bars including the cast handstand and clear hip handstand, dance including split leaps, and the block for the yurechenko vault.. www.GymnasticsBooks.com

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  • This is Karen Goeller, CSCS and gymnastics coach.Today’s presentation is on specific conditioning for the female gymnast.
  • I get a call from a gymnastics parent, most often levels 7 and 8. saying… My daughter is strong. She can do 100 pushups, 100 pull-ups, she can climb the rope easily, but she cannot do a cast handstand…Then I explain…
  • The muscles used for push-ups, pull-ups, and rope climb are not the muscles used for the cast handstand.
  • The muscles used for push-ups, pull-ups, and rope climb are not the muscles used for the cast handstand. The exercise you mentioned do not simulate the movement, sequence of muscle contractions, of a cast handstand. Your daughter needs sport/gymnastics specific drills and conditioning for each skill she performs, including the cast handstand. That is why gymnasts need so much time for conditioning, to prepare for all the skills they perform.
  • Push-ups and pull-ups are great for general strength or every day activates, but not extremely useful for women’s gymnastics. Females are not required to perform skills where she bends and straightens her arms… other than a pullover on bars.SAID: term was first used by DeLorme in 1945. It is short for Specific Adaptation to Imposed Demands. The type of demand placed on the body dictates the type of adaptation that will occur. Specificity is the method whereby an athlete is trained in a specific manner to produce specific adaptation or training outcome. P379 Essentials of Strength Training and Conditioning.
  • Incorporating resistance training exercises that mimic the movement patterns of the athlete’s sport increases the likelihood that muscles involved in the sport will be recruited… Although participation in the sport itself provides the greatest opportunity to improve performance in the sport, the proper application of the specificity principle increases the likelihood that other training will also positively contribute to performance. P379 Essentials of Strength Training and ConditioningWith this in mind let’s go over some specific drills and conditioning exercises. If you want the gymnast to elevate during skills such as the handstand, she must elevate during the drills and conditioning exercises.
  • Remember, if you want your gymnast to have the correct form and shape in the skills, she MUST have the correct form and shape in her drills and conditioning exercises. The muscles will perform exactly as they were trained to perform.
  • Many of you have seen some or all of these exercises, but it’s always good to review. Belly Button Lift is a great one for fixing an arched handstand.The Handstand Open-Round exercise is the same upper body motion of the back handspring.
  • Since gymnasts are constantly moving, they must be able to form several shapes quickly in their skills and routines. The conditioning should simulate some of these movements. Sometimes the gymnast must hold a shape as she moves through space, such as holding a tuck position in a forward roll or double back. She must be able to hold a straight shape as she performs a cast handstand. Her upper body is in motion while her core is motionless, after she performs the initial kick and push off the bar.
  • The gymnast must use the forgotten muscle, the Psoas, to lift her legs. The psoas is a postural muscle. It stabilizes the spine, maintains the lordatic curve, and assists in neutral pelvic alignment. It also helps stabilize the hip. Problems with the psoas can mean problems elsewhere in the body. If one psoas shortens it can pull or twist the spine resulting in scoliosis, kyphosis, lordosis, trigger points, and spasms. A shortened psoas can also cause disc degeneration which can lead to bulging or tearing discs. When the lumbar spine is pulled forward (lordatic curve increases) as a result of a tight psoas the abdomen protrudes. This extended belly does not necessarily indicate a need for abdominal strength, but it often indicates a tight psoas. A tight psoas makes it difficult to stand straight or open the hip angle. Gymnasts and dancers use the psoas to lift the legs on a kick, leap, and glide kip. And without flexibility of the psoas, the split leap becomes very difficult. In all sports, the psoas is a key player in running technique and sprint speed. It is imperative for athletes to consistently strengthen and stretch this muscle group as well as all of the muscles of the core.
  • Still not sure where your psoas is? Try this...Sit in a chair with your feet on the floor in front of you. Place your hands on your hips or cross your arms. Keeping your legs bent, lift one leg. That is the psoas muscle working. Need more of a challenge? While sitting in your chair, straighten one leg. Once the leg is straight, lift it up so that your upper leg leaves the chair. That was a basic demonstration, but the gymnast needs more of a challenge.The gymnast must be able to lift her legs with and without momentum, from a large and small range of motion. Think of the full leg lift on bars and the tight v-up or the v-leg lift on bars.
  • Many gymnasts do not have the strength and speed to lift both legs for the split leap. Some have tight hip flexor muscles and difficulty lifting the back leg for the leap. The attitude drill helps gymnasts understand the lift of the back leg.
  • Remember, you want to offer your gymnasts a well-rounded training program that includes general strength, specific conditioning , flexibility, and injury prevention. If you do that you should have strong and healthy gymnasts that progress at good rates.
  • For attending this presentation you get 50% off downloadable training programs and e-books at www.GymnasticsBooks.com. Click on the Training Programs tab. Use code USAGPA. Offer ends 7/17/13. Cannot be combined with other offers.
  • Gymnastics Conditioning by Karen Goeller, CSCS

    1. 1. GYMNASTICS SPECIFIC CONDITIONING FOR THE FEMALE GYMNAST KAREN GOELLER, CSCS S T R E N G T H C O A C H A N D G Y M N A S T I C S C O A C H
    2. 2. It all starts with the phone call…
    3. 3. My daughter is strong, BUT she is struggling on uneven bars… GYMNAST IS STRONG… W W W. G Y M N AS T I C S B O O K S . C O M
    4. 4. She can climb the rope and do 100 push- ups, but she can’t do a cast handstand. W W W. G Y M N AS T I C S B O O K S . C O M
    5. 5. Then I explain… More Specific Conditioning The muscles used for push-ups, pull-ups, and the rope climb are not the same muscles used for the cast handstand. The exercises you mentioned do not simulate the movements, sequence of muscle contractions, of a cast handstand. Your daughter needs gymnastics specific drills and conditioning exercises for each skill she performs, including the cast handstand. Gymnasts need so much time for conditioning because they must prepare for all the skills they perform. W W W. G Y M N AS T I C S B O O K S . C O M
    6. 6. General strength exercises do not simulate the cast handstand. Simulate the skill. The muscles will do what they have been trained to do. GYMNAST NEEDS SPECIFIC CONDITIONING… W W W. G Y M N AS T I C S B O O K S . C O M
    7. 7. Push-ups and pull-ups are great for general strength or every day activates, but not extremely useful for women’s gymnastics. Females are not required to perform skills where she bends and straightens her arms… other than a pullover on bars. SAID: term was first used by DeLorme in 1945. It is short for Specific Adaptation to Imposed Demands. The type of demand placed on the body dictates the type of adaptation that will occur. Specificity is the method whereby an athlete is trained in a specific manner to produce specific adaptation or training outcome. P379 Essentials of Strength Training and Conditioning. W W W. G Y M N AS T I C S B O O K S . C O M
    8. 8. Incorporating resistance training exercises that mimic the movement patterns of the athlete’s sport increases the likelihood that the muscles involved in the sport will be recruited… Although participation in the sport itself provides the greatest opportunity to improve performance in the sport, the proper application of the specificity principle increases the likelihood that other training will also positively contribute to performance. P379 Essentials of Strength Training and Conditioning With this in mind let’s go over some specific drills and conditioning exercises. If you want the gymnast to elevate during skills such as the handstand, she must elevate during the drills and conditioning exercises. W W W. G Y M N AS T I C S B O O K S . C O M
    9. 9. Front Raise to Elevate Supine Kip-Cast Drill Supine Ball Throws Wall Climb to HS HS-Planche-HS Train for the Cast Handstand W W W. G Y M N AS T I C S B O O K S . C O M
    10. 10. Gymnast must perform all skills and conditioning exercises with the correct shape… W W W. G Y M N AS T I C S B O O K S . C O M
    11. 11. Remember, if you want your gymnast to have the correct form and shape in the skills, she MUST have the correct form and shape in her drills and conditioning exercises. The muscles will perform exactly as they were trained to perform. W W W. G Y M N AS T I C S B O O K S . C O M
    12. 12. Train for Shape Belly Button Lift ½ Hollow Tight Arch Hollow Rock Arch Rocks Rainbow Slides Handstand Open-Round W W W. G Y M N AS T I C S B O O K S . C O M
    13. 13. W W W . G Y M N A S T I C S B O O K S . C O M Since gymnasts are constantly moving, they must be able to form several shapes quickly for skills and routines. The conditioning should simulate some of these movements. Sometimes the gymnast must hold a shape as she moves through space, such as holding a tuck position in a forward roll or double back. She must be able to hold a straight shape as she performs a cast handstand. Her upper body is in motion while her core is motionless, after she performs the initial kick and push off the bar.
    14. 14. Shape and Movement Press Hops/Slides Rainbow Walks Butt Swings: Tuck, Pike Hollow to Rainbow or Plank Hollow to Arch Wall Climb to Handstand Forward Roll is often first one. W W W . G Y M N A S T I C S B O O K S . C O M
    15. 15. Wall Climb Start Position… Open shoulder angle, correct shape, straight arms… One gymnast is not demonstrating the correct shape. W W W. G Y M N AS T I C S B O O K S . C O M
    16. 16. What about strength for the Leaps and Jumps? Different from tumbling, vault, and uneven bars. The most neglected muscle is involved in most leaps and jumps. W W W. G Y M N AS T I C S B O O K S . C O M
    17. 17. Try This… Seated Hip Flexor in Pike Sit in pike, legs stretched out in front. Place hands by knees. Lift legs off floor. Keep buttocks on the floor. Many coaches do not realize the importance of this exercise. W W W. G Y M N AS T I C S B O O K S . C O M
    18. 18. The gymnast must use the forgotten muscle, the Psoas, to lift her legs. The psoas is a postural muscle. It stabilizes the spine, maintains the lordatic curve, and assists in neutral pelvic alignment. It also helps stabilize the hip. Problems with the psoas can mean problems elsewhere in the body. If one psoas shortens it can pull or twist the spine resulting in scoliosis, kyphosis, lordosis, trigger points, and spasms. A shortened psoas can also cause disc degeneration which can lead to bulging or tearing discs. When the lumbar spine is pulled forward as a result of a tight psoas, the abdomen protrudes. A tight psoas makes it difficult to stand straight or open the hip angle. Gymnasts and dancers use the psoas to lift the legs on a kick, leap, and glide kip. And without flexibility of the psoas, the split leap becomes very difficult. The psoas is a key player in running technique and sprint speed. It is imperative for athletes to consistently strengthen and stretch this muscle group as well as all of the muscles of the core. W W W. G Y M N AS T I C S B O O K S . C O M
    19. 19. W W W. G Y M N AS T I C S B O O K S . C O M Many gymnasts do not have the strength and speed to lift both legs for the split leap. Some have tight hip flexor muscles and difficulty lifting the back leg for the leap. The attitude drill helps gymnasts understand the lift of the back leg.
    20. 20. And here is another exercise for leaps… Attitude Drill Sit with one leg behind and one leg in front of body. Both legs are bent. Lift back leg off floor. Lift front leg off floor. W W W. G Y M N AS T I C S B O O K S . C O M
    21. 21. Gymnasts must perform sport specific conditioning for injury prevention and performance. Remember to simulate the movements seen in gymnastics skills using bodyweight, toning bars, dumbbells, and medicine balls. Include injury prevention exercises. W W W. G Y M N AS T I C S B O O K S . C O M
    22. 22. Remember, you want to offer your gymnasts a well-rounded training program that includes general strength, specific conditioning , flexibility, and injury prevention. If you do that you should have strong and healthy gymnasts that progress at good rates. W W W. G Y M N AS T I C S B O O K S . C O M
    23. 23. Thank you… Download training programs at www.GymnasticsBooks.com For attending this presentation you get 50% off downloadable training programs and e-books at www.GymnasticsBooks.com. Click on the Training Programs tab. Use code USAGPA. Offer ends 7/17/13. Cannot be combined with other offers. W W W. K AR E N G O E L L E R . C O M
    24. 24. W W W . K A R E N G O E L L E R . C O M W W W . G Y M N A S T I C S B O O K S . C O M

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