Conditioning For Success

Power Point From Condition For Success.

Movement Patterns	Basic strengthening	Intermediate	Advanced
Gait	Walk, Run, Skip, Sprint Front/ Back Basic Leg curl	Run, Skip, High leg kicks, Sprint, Front back. Leg curl or Leg curl Push Up.	Leg curl push up from mat.
		“Squirrel Sprint”	“Squirrel sprint”
Squat. Jump/Land	Roll jump w/ mat	Roll Jump, Squat w/ light weight	Roll jump Up to height. Squat w/ weight
Hip Hinge. Jump/Land	Jump stick. Roll off mat to stick. Frog Jumps. Leg lifts	Frog jump to height. Standing back tuck stick.Flip w/ stuck landings from Beam. 1/2 leg lifts	Standing Back Tuck UP to height. Flip with twist stuck landing Variation of 1/2 leg lifts
Lunge. Jump/Land	Lunge, Lunge kick . Pistol Squat from Mat Mountain Climber. Toe raises	Pistol squat. Single leg roll jump. Mountain Climber w/ weight Toe raises w/ weight	Pistol squat on Beam, Single leg roll jump to mat. Mountain Climber w/ weight . Toe raises w/weight

Hollow/ Arch	Basic Hollow/ arch shapes	Hollow/ arch rocks. Candle stick pull. (F/B)	Hollow/ Arch Rocks. Candle stick pull from mat
Twist/ Rotation	Seated twists w/ foam. Side arch	Seated twists w/ weight Start hollow roll to arch back to hollow. Candle stick turn toes/ heels. Handstand pirouettes	Twists w/weight. Candle stick turn toes/heels. Hollow/arch rollover. Back extension roll pirouettes

Pull (both grips)	Pull up. Seated rowing.	Pull up w/ pirouette. Seated rowing.	Pull up w/pirouette w/weight
Push	Push up. Dips. Handstand	Various push ups (narrow, wide, hand positions). Dips. Handstand Push Ups.	Handstand push ups. Various push up. Dips.

Throw/ Catch	Over head and under hand throw and catch foam or ball.	Overhead and underhand throw and catch medicine ball.	Add speed
Kip Pull	Laying flat bring arms from up to down w/ elastic.	Candle stick pull. Kip pull with tighter elastic.	Candle stick pull from mat. Kip Pull w/ elastic.
Cast Push	Swing on P. Bars. Arm lifts w/ light weight	Swing on P. Bars. Arm lifts w/ heavier weight. Cast handstands	Swing HS on P Bars. Sets of arm lifts w/ weight. Cast Handstands

With gymnasts on a TEAM TRACK I begin to break things down by ages. What my goal is at each stage od development. Here is a sample.

6-8 Year Old. Stage 2. Advanced Physical Preparation Phase

10-12 hours per week

General

Multilateral development of skills and flexibility. Discipline for form and execution through the use of compulsory elements. NOW IS THE TIME TO LEARN EXCELLENT BASICS

GET THEM TO LOVE THE SPORT

Conditioning

General strength development of working all joints. Lay base for future. Work to Balance muscle groups and build for body shape. Start with static shapes then move to moving through positions.

Shapes	Moments
Straight	Pushing
Hollow/ Arch	Pulling
Side Hollow/ Arch	Jumping/landing
Handstands	Hollowing/Arching (Korbet)
	Arm/ shoulder pull down (kipping)
	Arm/shoulder extension (casting)
	Throwing/ Catching
	Kicking

Keep it fun. Make it a game.

Flexibility

Develop maximum range of all joints through static exercises. NOW IS THE TIME TO MAKE THE BIGGEST INCREASE IN FLEXIBILITY.

8-10 Year Old. Stage 3 A. Beginning Competition Preparation Phase

GENERAL

Continue multi-lateral development. Help gymnast be as well rounded as possible. During this stage most will decide they mentally want to make the commitment toward a higher level

As they get closer to 10 yrs I begin to explain mechanics. What makes the body work. I want constructive play. It should still have an element of fun

12-16 hours per week

You must begin giving the gymnast some control of their gymnastics.

Begin doing mental rehearsal of routines and skills.

CONDITIONING

Specific exercises (for intermediate skills). Harder calisthenics exercises.

Test for strengths and weaknesses.

Light to Medium bounding exercises.

Periodization not a major concern.

TEST strength regularly

Once a gymnast can perform a set of exercises un assisted. Add resistance, increased form, or speed. BUT NOT ALL at same time. WHAT IS YOUR GOAL?

For example.