2 Guys- 1 Bar. It is no surprise that this doesn’t end well.
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Archives for April 2012
TOPS CHANGES 2012
TOPS TESTING CHANGES FOR 2012 SEASON
The following are changes to the STATE LEVEL TESTING program. They will be in affect for the 2012 TOPS season.
Update 3/27/2012
TOPS Testing SCHEDULE
TOPS Physical Abilities Manual
Physical abilities changes
All Handstand Holds will be 30 seconds.
Eliminate the Bridge, the Jump Test and the Sprint Test
Skill testing changes
Local tests will include skill and skill combination testing.
Coaches are encouraged to use additional 8 inch or 4 inch matting for safety.
Coaches are able to stand near the athlete (without blocking the testers view) for the safety of the athlete.
Bars
8 Year Old Bars
2 glide kip casts to minimum 45 degrees in a row, clear hip circle to horizontal, to glide kip cast to horizontal, to stoop back toe circle, jump to high bar to kip cast to horizontal, swing 1⁄2 turn with feet at minimum horizontal with the bar, changing one hand only (level 5 dismount).
1. Legs together on all casts
2. Option to straddle on the first glide only. All other glides are legs together.
3. May bend the knees on the second 1⁄2 of toe circle
4. Landing of final skill is not judged. The height of the swing is primary.
9 Year Old Bars
2 glide kip casts to minimum 45 degrees in a row, clear hip circle, back toe circle or stalder circle to 45 degrees, to glide kip cast to horizontal to stoop back toe circle, jump to high bar to kip cast above horizontal, swing 1⁄2 turn with feet and hips above the bar, changing one hand only (level 5 dismount).
1. Legs together on all casts
2. Option to straddle on the first glide only. All other glides are legs together.
3. May bend the knees on the finish of the toe circle to facilitate jumping to high bar
4. A coach must stand between the bars as the athlete moves to the high bar. Safety spot when needed. Additional matting is also recommended
5. Landing of final skill is not judged. The height of the swing is primary.
10 Year Old Bars
Glide kip cast 1⁄2 pivot to kip cast to minimum 45 degrees, clear hip circle, back toe circle or stalder circle to above 45 degrees, to glide kip cast to horizontal to stoop back sole circle, jump to high bar to kip cast above horizontal, swing 1⁄2 turn with feet and hips above the bar finishing with both hands changed before dropping below the bar height.
1. Legs together on all casts
2. Option to straddle on the first glide only. All other glides are legs together.
3. A coach must stand between the bars as the athlete moves to the high bar. Safety spot when needed. Additional matting is also recommended.
4. Landing of final skill is not judged. The height of the swing is primary. Alternating or simultaneous hand change.
Note: It is suggested the 1⁄2 turn swings be taught on a single bar with hands on coaching. Move to a regular two bar system only when the athlete is safe to do so.
Beam
Start anywhere on the beam to accommodate spacing. Low beam matting is to the height of the bottom of the beam.
8 Year Old Beam sequence
Back walkover finish in lunge, 2 or 3 steps to split leap or switch leap, front to back cartwheel finish, standing back tuck dismount to stick. Front walkover on low beam.
9 Year Old Beam
Back walkover finish in lunge, standing back handspring, 2 or 3 steps to switch leap, front to back cartwheel finish, standing back tuck dismount. Front walkover on low beam.
10 Year Old Beam sequence
Back walkover finish in lunge, handstand step down to back handspring, 2 or 3 steps to switch leap, front to back cartwheel or round off, or 1 or 2 back handsprings to back tuck stick. Front walkover on low beam.
Floor
No additional matting available.
Coaches are encouraged to spot the finish of none sticking skills.
8 Year Old floor sequences
Sequence 1– 1 to 2 steps hurdle to 2 front handspring step outs to front handspring feet together. None sticking. The athlete should be encouraged to be moving forwards at the completion of the final skill.
Sequence 2– From panel mat jump hurdle round off to 2 back handsprings to back tuck to stick.
Sequence 3– Start arms up. Kick through scale to HS, show for 2 seconds. Extend shoulders to front limber, stand up from limber with arms and head staying back and connected, finish through tall position to forward roll to pike up to HS, 1⁄2 pirouette to HS stoop down to tall stand, tuck sit to back extension handstand lower with straight body to push up position with no pike. Stoop feet under to stand and finish.
9 Year Old floor sequences
Sequence 1- 1 to 2 steps hurdle to 1 front handspring feet together to front tuck landing with stick.
Sequence 2- From panel mat jump hurdle to round off 2 back handsprings to back whip to rebound.
Sequence 3- From panel mat jump down to punch tuck front to stick. Arms up kick through scale to HS, show for 2 seconds. Extend shoulders to front limber, stand up from limber with arms and head staying back and connected, finish through tall position, front pike roll, pike up to HS show straight body then 1⁄2 pirouette to HS stoop down to back extension handstand lower with straight body to push up position with no pike. Stoop feet under to stand and finish.
10 Year Old floor sequences
Sequence 1- 1 to 2 steps hurdle to front handspring step out to front handspring feet together to front tuck landing with stick.
Sequence 2- From panel mat jump hurdle round off 2 back handsprings to back layout stick.
Sequence 3- From panel mat jump down to punch straddle split to punch tuck front to stick. Arms up kick through scale to HS, show for 2 seconds. Extend shoulders to front limber, stand up from limber with arms and head staying back and connected, finish through tall position, front pike roll, pike up to HS show straight body then 1⁄2 pirouette to HS stoop down to back extension 1⁄2 turn forward roll to stand and finish.
For More Information Contact your State TOPS Coordinator.
Functional Path Training, Flexibility
If you have not already discovered Vern Gambetta’s website FUNCTIONAL PATH TRAINING you need to. He has some great thoughts on conditioning, flexibility and technique.
About Vernon Gambetta
Vern is currently is the Director of Gambetta Sports Training Systems. He has been the a conditioning coach for several teams in Major League Soccer as well as the conditioning consultant to the US Men’s World Cup Soccer team. Vern is the former Director of Conditioning for the Chicago White Sox and Director of Athletic Development for the New York Mets. Vern is recognized internationally as an expert in training and conditioning for sport having worked with world class athletes and teams in a wide variety of sports. He is a popular speaker and writer on conditioning topics having lectured and conducted clinics in Canada, Japan, Australia and Europe. Vern’s coaching experience spans 39 years at all levels of competition.
Vern has authored six books and over one hundred articles related to coaching and sport performance in a variety of sports. He received his BA from Fresno State University and his teaching credential with a coaching minor from University of California Santa Barbara. Vern obtained his MA in Education with an emphasis in physical education from Stanford University.
Thoughts on Flexibility
Seldom does a flexibility deficiency appear in isolation; it is usually related to a deficiency in strength and sometimes posture. The qualities of flexibility and strength are closely related. Many times the so-called “tight” individuals can significantly improve flexibility by undertaking a good sound balanced strength-training program.
In terms of training, flexibility is considered a separate training unit. It should be addressed daily. Like any other training component, variation must be programmed into the flexibility routines. Flexibility is not warm-up! It is part of warm-up, nor is it is not the major focus in the warm-up. As a separate training unit to address specific deficiencies flexibility is best placed after warm-up. The rule of thumb to remember is warm-up to stretch, do not stretch to warm-up. My experience has shown static stretching is best placed at the end of the workout as part of a cool down. Placed there it serves to restore the muscles to their resting length which will reduce soreness and enhance recovery for the next workout.
For optimum results flexibility exercises in the warm-up should be active to facilitate the excitation of the nervous system to create a readiness for movement. The tempo of the stretches used in warm-up is stretch – hold one count – relax and repeat three times and then move onto another body part. The purpose of stretching in warm-up is neural activation. Passive or static stretching has a relaxing, calming effect. That is appropriate for the cool down or in a recovery
Deficiencies in range of motion can be remedied quite quickly, but sufficient work must be done to maintain those gains and to make sure those gains transfer to the activity. There are many tools to improve flexibility. The most available and adaptable tool is gravity. It is always available, easy to use, convenient and effective. A balance point in the form of a rail, hurdle, or a bench can help to enhance gravity. Towels or ropes can be used to gain a lever advantage as an aid to stretching.
I have found it most effective to work on flexibility several times a day in shorter sessions these sessions should be designed to meet the individual athlete’s needs. Vary the duration of the stretch. For developmental stretching hold the end position in a range of time from ten to thirty seconds. Repeat the stretch three to five times.
Although not substantiated by research, my experience has shown that stretching for 15-20 minutes approximately two hours after the last workout of the day to be very effective in terms of reducing soreness and enhancing recovery as well as making noticeable range of motion gains.
According to Thomas Kurz: “Flexibility Training is speed-specific because there are two kinds of stretch receptors, one detecting the magnitude and the speed of stretching, the other detecting magnitude only. Static stretches improve static flexibility and dynamic stretches improve dynamic flexibility, which is why it does not make sense to use static stretches as a warm-up for dynamic action.”
The amount of work (time devoted) to maintain flexibility is significantly less than the amount of time needed to develop it.
In dynamic flexibility work there are no sudden movements; the movements are controlled and flowing. Dynamic flexibility work will improve elasticity of muscles and ligaments. It consists of arm swings, leg swings, trunk rotations, reaches and bending to stimulate blood flow and wake up the nervous system.
Static stretches should follow dynamic stretches. Static stretching can be counter productive if placed before a workout requiring explosiveness, speed or agility. Immediately following static stretching the muscles are less responsive to stimulation and coordination is thrown off. Static stretches interfere with the activity of tendon reflexes. This underscores the importance of carefully choosing the type of flexibility to be used relative to the type of workout. This is all part of a good plan.
Assessments. The Key To Healthy Athletes and Greater Performance.
Dean Carlson is the director and co-owner of Athletic Revolution NH and Get Fit NH Bootcamp. He is a Certified Professional Fitness Trainer with the National Exercise and Sports Trainers Association, a Level 1 & 2 Youth Conditioning Specialist with the International Youth Conditioning Association and is a Level 1 Certified Precision Nutrition coach. Please visit his websites:
http://AthleticRevolutionNH.com
Assessments. Key To Healthy Athletes and Greater Performance.
One of the biggest challenges that confronts any coach, either skill coaches like most of you reading this, or physical preparation coaches like myself, is helping our athletes reach greater levels of performance while simultaneously working to prevent injury.
We have a saying in our facilities “If you are injured, you can’t train.” While that seems obvious, when it comes right down to it I don’t see enough emphasis being put on injury prevention work. While I realize that injuries can happen, it has been our philosophy that they don’t necessarily have to happen. As soon as we accept injuries are just part of the game, I think we lose focus that there is a lot that can be done to prevent them.
Think about your athletes and what you ask them to go through on a regular basis. A gymnast is asking his or her body to do things repetitively that most people can’t even think about doing. We are creating imbalances every day as part of the routine. Spinning primarily in one direction, creating tremendous distraction forces through the shoulders with the bars, and landings that cause my back to hurt just thinking about them are just a few examples.
So when it comes to these imbalances and the potential injury they can cause, consider:
- How do we know what imbalances are being created?
- How do we “undo” these imbalances?
- How do we know if our corrections are effective?
I would suggest the answer is found in assessing, and re-assessing, our athletes.
I remember the first time I worked with a gymnast. I was stunned that a 12 year old girl could be so graceful, flexible (in certain areas) and strong, and yet so injured at the same time.
Now when I say injured it doesn’t mean that she was in any pain, because at the time she had no symptoms. But when we took a look at her – when we assessed – there were some things happening with her body that we knew we had to address or there was going to be injury down the road.
I’ll give you a couple examples, starting right at the bottom – her feet. She had 0 degrees of dorsiflexion, absolutely none. I could have put a strap and turnbuckle on her leg and foot and that joint wouldn’t have budged. I would suggest that the very nature of the sport, being up on your toes all the time for example, creates this imbalance. The injury challenge it can create happens up the kinetic chain. The ankle joint is designed to be flexible, and when it is not a joint up the chain has to make up for that lack of flexibility. This usually presents at some point in either knee challenges, or as in this case, low back injury.
This young athletes feet were also excessively externally rotated. This is very common in dance athletes as well, and a common cause would be the foot positioning for the Plie in either sport. What shows up in the foot points to something going on in this athletes hip. We need to find out if there is an underlying strength issue, mobility issue or both so we can address the imbalance.
So how do we find out what is going on and what to do about it?
Assess.
Program corrective exercise.
Re-assess.
We can’t assume anything when and athlete walks through the door, either for the first time or for the duration that they are with us.
Each one of our athletes is different. As coaches we need to ask ourselves if what we are doing is enough to keep our athletes healthy and as injury free as we possibly can. Do we want our athletes in physical therapy or do we want them at the gym?
As coaches we are always subjectively assessing our athletes, watching how they are moving, looking for signs that something may not be right. I would suggest that we need some form of objective assessment as well. Good enough usually isn’t.
I would suggest that cookie-cutter programs can work, for a while. But I am betting that if you are reading this you aren’t a cookie-cutter coach.
Yes assessments take time and effort. But the rewards are so worth it:
Healthy, happy and high-performance athletes.
Next time we’ll discuss the assessment process at Athletic Revolution and show you that assessments can be quick, simple and still very effective.
Until then, keep Making It Happen!
Funniest Thing Heard in the Gym Today!
This is Elizabeth who works for me at my Portsmouth, NH Gym. Read the conversation she had with a child in her class.
Small Gymnast: How do you get that black around your eye?
Elizabeth: With makeup. I use a makeup pencil.
Small Gymnast: Oh, it makes you kind of look like a Chinese person.
Elizabeth: I AM a Chinese person!
Small Gymnast: OH! *bursts out laughing*
Functional Path Training- Technique
If you have not already discovered Vern Gambetta’s website FUNCTIONAL PATH TRAINING you need to. He has some great thoughts on conditioning, flexibility and technique.
About Vernon Gambetta
Vern is currently is the Director of Gambetta Sports Training Systems. He has been the a conditioning coach for several teams in Major League Soccer as well as the conditioning consultant to the US Men’s World Cup Soccer team. Vern is the former Director of Conditioning for the Chicago White Sox and Director of Athletic Development for the New York Mets. Vern is recognized internationally as an expert in training and conditioning for sport having worked with world class athletes and teams in a wide variety of sports. He is a popular speaker and writer on conditioning topics having lectured and conducted clinics in Canada, Japan, Australia and Europe. Vern’s coaching experience spans 39 years at all levels of competition.
Vern has authored six books and over one hundred articles related to coaching and sport performance in a variety of sports. He received his BA from Fresno State University and his teaching credential with a coaching minor from University of California Santa Barbara. Vern obtained his MA in Education with an emphasis in physical education from Stanford University.
The Functional Path is a path that had been traveled many times before but had fallen out of use in favor of smoother paved roads that promised faster and easier results. Seeking to follow and better define the functional path is a continuing journey, fortunately it is a journey that many have traveled before. Functional Path training is getting back to the basics of movement. It is learning to tune into the body and it’s inherent wisdom to produce rhythmic flowing movement.
Technique
Technique must be the servant not the master. Within reason teach the athlete WHAT to do, not HOW to do it. Give them enough information and direction to allow them to solve the particular movement problem, then get out of their way and let them discover the way that works for them. Don’t turn them into robots by forcing them into a specific technique. Help them achieve good technique with being overly technical. Provide just enough direction and correction to spur their creativity.
Remember the story of the centipede: A centipede was happy quite, until a toad in fun Said, “Pray, which leg comes after which?” This raised his doubts to such a pitch
He fell distracted in the ditch
Not knowing how to run.
There is no one “correct” technique, each athlete will have their own way of expressing the technique demanded by the sport – that is called style. Everyone has a movement signature or a movement fingerprint that makes their movement unique, recognize that and build upon it to achieve the required technical competence.
Note from Tony
I have to disagree a little with this. Although there may not be one TRUE technique, there are some constants in the mechanics. Each gymnast needs to start with the correct mechanics before they “stylize” their technique.
Think of 2 gymnasts:
Gymnast 1, Long arms and legs, short torso (Long and skinny)
Gymnast 2, Short arms and legs, (shorter and more of a square build).
In teaching them both a Yurchenko vault, you are going to do the same basics as the same mechanics apply to both. In order to each back in the back handspring portion fast enough to get a good block, you will see some difference in “technique”.
You, as the coach, MUST remember what you did with each gymnast so that the next time you have a gymnast with a similar build, you go down that same path.
Otherwise, with each gymnast, you are reinventing the wheel.
WHAT ARE YOUR THOUGHTS?
Support Your local Book store
I am sure you’re rolling your eyes in anticipation of another “Save The Bookstore” rant. I am a proud Book Store Geek and a big believer in BUY LOCAL so your fears may not be unwarranted. I am not going to wax nostalgically about an almost-extinct breed of shopping destination or beg you to support them as an act of charity. What I want to share is what I have discovered (at east in my area).
LOCALLY OWNED BOOK STORES ARE GOOD FOR YOUR GYMNASTICS BUSINESS.
As much as possible I frequent a number of local book shops (Bald Face Books, Riverrun Books, Water St Books). Whether I am looking for a quick read or something that is going to make me really think I am always able to find or order what I want. I do try to avoid the big stores like Barnes and Noble but on occasion I have to go there to pick up a travel book. I do shop online for more technical books and I do have an iPad and I read on that as well. To me, the experience at my local book stores far out weighs the few dollars in savings I may get at a large chain. I also know that the money I spend there flows back into my gym.
10 (and a 1/2) REASONS TO SUPPORT YOUR LOCAL BOOKSTORE.
1. THEY ENTERTAIN KIDS.
Bookstores are goldmines for parents. A well-stocked children’s section can engage a kid (and their parent) for a serious stretch of time. Many have story hours and some post children’s artwork. In your gymnastics business you are always looking for new customers. So are bookstores- Try to do some cross marketing with them.
2. THEY STOCK LITERARY TREASURES.
You could hunt for rare, vintage, and signed books online, but it can be easier and more reliable to do this through your local book store. Parents in the lobby of my gym are ALWAYS talking about a “good find” whether it is a good price on a new scarf, or a new book.
3. THEY BRING CELEBRITIES TO TOWN.
Local bookstores bring in up and coming authors as well as the famous and established authors to do book signings. I live in a town of about 25,000 people and have been able to see many authors at our local store. Steven King, Dan Brown, Stephen Greenblatt and Joe Hill just to name a few. Who else was there? Many of the parents of kids I have in the gym and it is ALWAYS good to be seen in the community.
4. THEY EDUCATE YOU.
It’s one thing to buy a cookbook. It’s another to buy the cookbook and watch the author’s technique in action and taste the result. Events like this are happening probably once a month in a book store near you. There are experts speaking and answering questions. Again, you will see many of your current and hopefully future clients at these things PLUS you get smarter.
5. THEY HAVE REAL PEOPLE ON HAND TO HELP YOU
While online-only booksellers do make individualized recommendations, these are based on algorithms. “Algorithms still can’t match the human brain for book recommendations,” says John Jenkins, manager of the MIT Press Bookstore. Bookstore staff members help you navigate what’s there. During this time you are talking to them about what you do- and when they are helping the next customer, “Oh, you have kids? That is great! I was just helping the person who owns the gymnastics club in town. What a great person.”
6. THEY OFFER GREAT BOOK GROUPS
Book clubs/ groups are made up of a lot of people you want as customers. (They can also be made up of some crazy people who have too many cats but they just add a little spice to life)
7. THEY CAN HELP YOU WRITE
Bookstores are logical locales for writing workshops. This year (thanks to this web site and working on my “Coach as Educator” book) I have spent more and more time writing. There is always room for improvement. Whether it is a blog for you gym’s website or a newsletter for parents we can all improve our writing skills.
8. THEY KEEP YOU IN THE KNOW.
“Independent bookstores that are really thriving are using social media to spread the word about books and more,” says Bruce Shaw, publisher of Harvard Common Press. If you’re one of the 16,000 + twitter followers of Harvard Book Store (@harvard-books) you’re amount the first to learn about book releases, big name speakers coming to town and topics and articles that have the reading world buzzing. Get in tight with a guy like that and have an occasional tweet about an upcoming event at your gym. HUGE benefits for you!
9. THEY REWARD LOYALTY
Deep discounts aren’t just an online phenomenon. Many bookstores offer loyalty programs for repeat customers that can add up to significant savings- and you don’t have to worry about shipping fees. Do you have a loyalty program at your gym? (I don’t but as I write this I am thinking about it). Someone who signs up with us for the school year? Maybe give them a discount card to the book store and see what the bookstore can do for us.
10. THEY SUPPORT YOUR COMMUNITY
Bookstores tend to be very involved in the community. They support local nonprofit efforts and if I ever need to know what is going on in town, I ask Tom at Riverrun Books in Portsmouth.
10.5 THEY SELL ONLINE TOO.
We are all busy and sometimes want the books sent to us or downloaded to our e-reader.
TAP SWING PROGRESSION PART 1
Thanks To Jason Mortimer for sharing this well thought out progression. [Read more…]
TEAM GYM NORDIC CHAMPIONSHIPS
TEAM GYM Nordic Championships 2011
Thanks to Kolbrún Ósk Ásgeirsdóttir from Iceland for sharing this great video.
[Read more…]
Crash of the Week.
A GREAT High Bar routine with one small (and painful) mistake.
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