Part 1 of “Ginnaste” on MTV-Italia.Per la miei famiglia e visori italiani Parte 1 di una serie televisiva sul trasformarsi in un gymnast dell’elite in Italia.
There are numerous parts to this series. You can follow it on youtube.
MIKEY’S WAY
Contributor Eddie Umphrey sent me an e-mail last week bringing my attention to Ian Makowske, MIKEY’S WAY and TEAM MIKEY’S WAY. I immediately knew that I needed to get GYM MOMENTUM behind this. Keep the MOMENTUM going. Spread the word and get involved with MIKEY’S WAY.
Here is an excerpt from his e-mail
Tony,
I first met Ian several years ago when he came to the University of Michigan summer gymnastics camp. He was interested in joining the team and attended the summer camp to get a closer look at the university. Right off the bat, Ian stood out as one of the hardest workers in the camp, but what caught my attention most was his willingness to learn and how earnestly he sought to gain more knowledge. He was very genuine in his training. He told Michigan was at the top of his college list & there was no doubt in my mind that he would be a perfect fit at Michigan. By time Ian had began his time as a Wolverine I had already graduated, but had the pleasure of frequently speaking to Ian and following his progress while on campus. Last year I received a Facebook group invite from Ian to raise awareness of Mikey’s Foundation. It spread across Facebook quickly. In October, 2011 Ian created a way to raise even more support and funds for Mikey’s foundation while still training. Thus, Team Mikey’s Way has now introduced Mikey’s incredible story to the gymnastics world.
Eddie
Since then I have been in touch with Ian, discussing MIKEY’S WAY and finding ways for GYM MOMENTUM to help. Ian’s simple response sealed the deal.
Dear Tony,
My main goal in competing for Team Mikey’s Way is to spread Mikey’s story. Mikey was a great friend, an incredible person, and continues to be a huge inspiration in my life. He left an incredible legacy, tangibly in the Foundation that he created, but intangibly as well in the number of number of people he inspired and the optimism he spread. By telling Mikey’s story I hope to not increase the number of people who know about Mikey’s Way Foundation, but also to honor his memory.
By competing in a Team Mikey’s Way uniform, I hope to raise brand recognition on a national level for Mikey’s Way Foundation. By competing with the Mikey’s Way “MW” on my chest I hope to gain exposure at meets and increase media coverage, spread Mikey’s story, and make Mikey’s Way Foundation a nationally recognized organization. My goal is to raise $10,000 worth of donations by Olympic Trials. Currently I have raised about $2,000 since September. People’s support has been truly overwhelming! Half of every generous donation goes directly to Mikey’s Way Foundation as they continue to provide pediatric cancer patients with electronics to help them cope with the stress, fear and boredom of treatments. The other half goes towards Team Mikey’s Way, uniforms, travel and training expenses for me. Ultimately, the coverage and exposure gained by traveling and competing in Team Mikey’s Way apparel will result in greater recognition for the Foundation and will aid pediatric cancer patients as well.
So far this season I have already competed for TEAM MIKEY’S WAY at the Windy City Invitational and the West Point Open. I travel to Vegas tomorrow and compete in the Winter Cup Challenge, and I am looking into the HGC meet at the beginning of March. From there, I will compete at Qualifier, and hopefully US Championships. Should my Irish citizenship go through, I hope to get several international assignments, possibly Northern European Championships.
I cannot tell you how much I appreciate you helping me get the word out. I don’t think people realize how much their support means. Whether it is cheering for me at a competition, wearing Mikey’s Way Blue, or even just sending in a dollar. Everything helps.
Ian
Here is a Video Eddie put together to tell MIKEY’S story and Ian’s quest. Keep the MOMENTUM going. Share it with everyone.
Find out about MIKEY’s WAY on NBC News
Sadly, Michael lost his battle with cancer in October of 2008. He is deeply missed and always loved. His vision for Mikey’s Way continues, and his legacy has only just begun.
ALWAYS BE UPLIFTING. Please share this with Everyone you know. Support Team Mikey’s Way: SUPPORT
CRASH OF THE WEEK
Thanks to Johannes Schwab from Austria for Sharing this.
Have something you want to SHARE? Don’t be afraid! SHARE HERE
GYM MOMENTUM
“The minute that we lose momentum, we lose the thread.”
Jocelyn Glei
Gymnastics Education is just like Newton’s First Law of Motion: The tendency of a body in motion is to keep moving; the tendency of a body at rest is to sit still. In other words, it’s a lot less work to keep educating yourself and keep moving once you have some momentum, than it is to start moving from a dead stop.
If we can keep moving on our projects every day – stoking that creative fire regularly to keep the flames high – it’s infinitely easier to stay focused, make great strides, and blast through the roadblocks that inevitably come up.
That being said, everyone needs a push every once and a while. THAT’S WHERE GYM MOMENTUM COMES IN!
1. Know that momentum takes time to build.
It’s important to set small, realistic goals at first. Challenge yourself and your gymnasts, but don’t overdo it. Setting achievable goals, and experiencing incremental success will help you build momentum and confidence.
2. Carve out a consistent block of time to work on your education.
As Gymnastics coaches, we all wear very many hats. From head janitor to sports psychologist and team trainer. Finding regular time to devote to your education in a daily way can be extremely challenging. But there is nothing more important. Consistent education is paramount: it keeps your head clear and focused; it rewards you with a constant feeling of progress; and, most importantly, it keeps the ball moving forward.
3. Work on your education every day. No seriously, every day.
When it comes to momentum, frequency of execution is perhaps more important than the duration of execution. Even if you only have 3 minutes a day to work on your education you will at least keep moving forward. My goal is to NOT waste your time. I want to put real, usable drills and progressions up here.
4. Once you really get some momentum going, don’t be afraid.
Don’t hold back. When it comes to creative execution, the key is to get moving, and keep moving. THEN SHARE.
HAPPY NEW YEAR!
Wit and Wisdom- New Years Edition
“New Year’s eve is like every other night; there is no pause in the march of the universe, no breathless moment of silence among created things that the passage of another twelve months may be noted; and yet no man has quite the same thoughts this evening that come with the coming of darkness on other nights.” -Hamilton Wright Mabie
“May all your troubles last as long as your New Year’s resolutions!” Unknown
“If you want an interesting party sometime, combine cocktails and a fresh box of crayons for everyone.” Robert Fulghum
“Youth is when you’re allowed to stay up late on New Year’s Eve. Middle age is when you’re forced to.” Bill Vaughan
“The future belongs to those who believe in the beauty of their dreams.” -Eleanor Roosevelt
“We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day.” -Edith Lovejoy Pierce
“New Year’s Resolution: To tolerate fools more gladly, provided this does not encourage them to take up more of my time.” James Agate
Here is a great video from Goo Goo Dolls for the new year. I make sure I play this song each New Years. Happy New Year Everyone. Keep the Momentum Going
Top TEN of 2011
TOP TEN of 2011
1. 2011 Hall of Fame Ceremony. Robert Miller- Spirit of the Flame Award. A 5 minute standing ovation at Visa Championships that evening.
USA WOMEN WIN GOLD AT WORLD CHAMPIONSHIPSUSA
3. MEN WIN BRONZE AT WORLD CHAMPIONSHIPS
4. JORDYN WEIBER- WORLD CHAMPION
5. DANELL LEYVA- P.BAR GOLD MEDAL, (TIE )JOHN OROZCO 5th AA WORLD CHAMPIONSHIPS
6. MEN’S NCAA CHAMPIONS STAMFORD, WOMEN’S NCAA CHAMPIONS ALABAMA
7. “GRAND RE-OPENING” OF USA GYMNASTICS UNIVERSITY.
8. SUZY GOT HER KIP! Dedicated to everyone who got a new skill this year.
9. VISA CHAMPIONS Sr Men Danell Leyva, Sr Women Jordyn Weiber. Jr Men- Adrian de los Angeles, Jr Women Katelyn Ohashi
10. JO National Champions.
WOMEN
- JR A
- Alexandra McMurtry Richmond Olympiad, 38.575
- JR B
- 1T Elizabeth Gangale, Brown’s LV, 37.900
- 1T Bayle Pickel Twistars USA, 37.900
- JR C
- Katie Bailey High Point, 38.025
- JR D
- Charity Jones, Dynamo Gymnastics, 38.250
- SR A
- Asi Peko Brown’s LV, 38.400
- SR B
- Hollie Blanske Twin City Twisters, 38.450
- SR C
- Jessie DeZiel Twin City Twisters, 38.825
- SR D
- 1t Georgia Dabritz Ace, 38.300 (Utah)
- 1t Allison Flores IGI, 38.300
- MEN’S
- Level 10 16-18
- Adrian De Los Angeles (SCATS)
- Level 10 14-15
- Sean Melton (Orlando Metro)
- Level 9 (12-13 yr olds) All Around Top 10:
- Marty Strech (Azarian)
And Bonus
#11- THE START OF GYM MOMENTUM
Over Coaching
Sometimes LESS is MORE.
At a recent competition I saw 2 coaches working with a group of Level 5 gymnasts on vault. There was SO MUCH coaching going on I am surprised the gymnasts could even function.
[Read more…]
RELEIVING BACK PAIN FOR COACHES
A few weeks ago I had a comment/ question from a reader David72, “Any tips for stretches or other relief for when lower back pain strikes during coaching?” I immediately sent out the question to a few PT’s that I know (Both with extensive backgrounds in gymnastics and coaching gymnastics). Here is one of the response.
-Brandi Smith-Young, PT, FAAOMPT, OCS. Perfect10.0 Physical Therapy
These are a few exercises to relieve low back pain. There are numerous possibilities of exercises to relieve low back pain. Exercise prescriptions are given based on a detailed assessment done by a physical therapist. If pain gets worse or persist more than 1 week see a medical provider and/or a physical therapist. The below exercises are only meant to decrease pain. These exercises do not address any possible joint dysfunctions or the true cause of the pain such as poor body mechanics, muscle imbalances, or movement impairments. To address the root of the cause of the pain see a physical therapist for proper assessment and treatment.
DOUBLE KNEES TO CHEST (use if bending forwards relieve pain)
- Lay flat on your back.
- Bend both knees to your chest, painfree.
- Repeat 20 times
- Once completing keep your knees toward your chest, engage your abdominals pulling your belly button up toward your nose and in toward your spine.
- Gently press with both hands on your thighs toward your feet. Resist so there is no motion using your abdominals.
- Hold 60-90 seconds
- Repeat as needed to decrease back pain.
OR
Standing Back Bends (use if bending backwards relieves pain)
- Get on all fours with the hands and the knees shoulder width apart.
- Hands directly under the shoulders.
- Knees directly under the hips.
- Place a stick on the lower back.
- Engage abs and balance the stick as you slowly rock backwards.
- Return to the starting position.
- Repeat 10 times.
HAND HEEL ROCKS
- Get on all fours with the hands and the knees shoulder width apart.
- Hands directly under the shoulders.
- Knees directly under the hips.
- Place a stick on the lower back.
- Engage abs and balance the stick as you slowly rock backwards.
- Return to the starting position.
- Repeat 10 times.
Core Strength For Coaches
Core Strength for Coaches
Gina Paulhus
President/CEO, Home Bodies
508-633-7749
www.homeexercisecoach.com
When it comes to having the strength to spot safely, core strength is critical. Core strength goes well beyond just crunches, because core strength encompasses all the muscles in the torso. Think of a strong core as your own built in ‘girdle’ to support your body as you perform all the physically demanding tasks expected of a coach.
This six-exercise routine will strengthen your entire core in just ten minutes. Perform it three times a week and you’ll see your ability to comfortably perform everything you need to do each day skyrocket.* You’ll also notice improved posture and a tighter waistline, and who wouldn’t want that??
These exercises are hand-picked for coaches because they incorporate a dynamic aspect to the exercise which mimics the motions you need to use while spotting. They also emphasize spinal balance, important for back health especially with people who have to do lots of physical activity using primarily one side.
1: FACEDOWN PLANK WITH MOVING WEIGHT
How to start: Prop yourself up on your elbows and the balls of your feet. Squeeze your abs and butt so your body is in a straight line. Have a 2.5 lb. plate or ankle weight to the outside of one of your forearms arms. We’ll assume starting position is weight on the right side.
Action: Shift your weight to your right arm, reach over with the left arm (trying to keep your body still) and pick up the plate. Drop it to the outside of where your left arm will rest. Now both arms are back to the starting point. Reverse the motion, shifting weight to the left arm and reach over with the right to pick up the plate.
Do this many: 6 shifts to each side, or 12 total. If you need to rest in between to complete the set with good form, that’s fine.
2: SIDE PLANK WITH TOP LEG UP AND DOWN
How to start: Prop yourself up on the side of your feet and on one elbow.
Action: Keeping hips as high off the floor as possible and your body in one straight line, lift the top leg a few inches off the floor. Do not let your hips drop as you do this.
Do this many: Hold the starting position for 10 seconds, and then lift the top leg up and down 10 times, then switch and do the other side.
3. SWIMMING SUPERMAN
How to start: Lie facedown with your arms extended by your ears and legs squeezed together.
Action: Raise your arms and legs as high as possible, looking at your hands. Hold for 1 second, then move arms out to the side like the capital letter ‘T.” Hold for one second, then move arms back to by the ears, hold for 1 second, and finally return to resting on the floor.
Do this many: 10 repetitions of this series.
4. SPINAL BALANCE WITH ELBOW TO OPPOSITE KNEE
How to start: On all fours, extend one arm by the ear and the opposite leg to approximately parallel to floor.
Action: Draw the elbow from the extended arm in toward the knee from the extended leg. As you draw the elbow and knee together, curl in and round your back. Hold for one second, then return to the start, trying to find a neutral spine. Hold there for one second before drawing in again.
Do this many: 10 repetitions of in and out on each side, then switch and do the other side.
5. BICYCLES FOR ABS
How to start: On your back, pull your body into a hollow position with arms gently supporting the head. Avoid pulling your head with your arms.
Action: Scissor opposite elbow toward opposite knee, all the while trying to press your low back into the floor and curl your shoulders as far off the floor as possible. You don’t have to actually touch opposite elbow to knee if you don’t have that flexibility; rather you are trying to twist as far as possible to each side. Perform these as rapidly as you can with good form.
Do this many: 50 bicycles (25 to each side).
6. OPPOSITE SUPERMANS
How to start: Lie facedown on the floor with arms by your arms and legs glued together.
Action: Raise one arm and the opposite leg as high as possible. Return to the starting position. Raise the other arm and it’s opposite leg and return to the starting position. Make sure legs remain straight and tight. Avoid letting your leg come out to the side as you raise.
Do this many: Alternating sides, perform 30 altogether (15 to each side).
Perform this routine twice though for two sets of each exercise. It can be completed in ten minutes and your back and abdominals will be much more likely to stay healthy and strong no matter what your gymnasts put you though in the gym!
*Be sure to check with your doctor if you have back pain or pain in your abdominal muscles to ensure that it is safe for you to perform these exercises.
Rules For a Better Life In and Out of The Gym
Adapted from Manly Palmer Hall (March 18, 1901 – August 29, 1990). Here are some great words of wisdom to help you live a better life, run a better gym or coach a better team.
1. Stop worrying
Do not confuse thoughtfulness and worry. The thoughtful person plans solutions, but the worrier merely dissolves in his own doubt. The worrier not only suffers the same disaster many times, but undermines their health and annoys all others with whom they come into contact. There are many things in this world that require thoughtful consideration, but (to quote FDR) there is really nothing to fear but fear itself.
2. Stop trying to dominate and posses your friends and relatives
It is very debilitating to give advice which is ignored or rejected, and equally disappointing to attempt to posses and dominate persons who immediately resent and combat our dictatorial tendencies. We are hurt when they do not see things our way. If we save advice for ourselves and those who seek it from us, and who are therefore grateful, all concerned will be the better.
3. Moderate ambition
There is a tendency to overlook natural and simple blessings while we plunge on toward distant goals. Each individual has certain capacities. If we recognize our own abilities and work with them, we can attain personal security. If, however, we constantly seek that which is not reasonably attainable, we can never know happiness or contentment. It is not necessary to be famous in order to be happy. The ambitious usually pay too much for what they get, and are the more miserable after they get it.
4. Do not accumulate more than you need
There is no real distinction in being the richest man in the graveyard. Many a man who has made a million has not lived to spend it. A rich life can be more practical than a monumental bank account.
5. Learn to relax
The more tense we become, the more stupidly we are likely to act, and, according to the old Buddhists, stupidity is a cardinal sin. Today, many so-called efficient people are perpetually on the verge of a nervous breakdown. This is not so likely to be due to overwork as to unreasonable driving impulses from within themselves. Whether you believe it or not, you are a better producer and a better provider if you do not collapse from psychic exhaustion at some critical moment when you are most in need of good health.
6. Cultivate a sense of humor
The more seriously we take ourselves and our responsibilities, the duller we become. It is a saving grace to realize that, although living is a serious matter, we can take it too seriously. It is the ability to laugh with the world and not at the world. If we must laugh at someone, let it be ourselves. Humor is a spice to living. It adds flavor to workouts. The sincere, happy laugh of kids in the gym is what others dream of. It relieves tension and restores good nature. Incidentally, it makes friends and inspires confidence.
7. Find a reason for your own existence
A simple pattern is to realize that the laws of Nature that put you here seem to be primarily concerned with growth. You are a success to the degree that you grow, and you grow to the degree that you become a wiser, more useful, and more secure person. In other words, we live to learn, and by this very process, we learn to live. Broaden your horizon, develop an interest in all that is fine, beautiful, and purposeful. When you earn something- SHARE IT.
8. Never intentionally harm another person
Never by word or deed return evil for good, or evil for evil. As we look around us, we see the tragic results of individuals and nations that harbor grudges or nurse the instincts for revenge. Even the selfish person realizes that they cannot afford to keep a grudge, and the unselfish simply will not permit grudges to accumulate because they know better and they believe better.
9. Beware of anger
In a moment of anger, we may create a situation which will require years to remedy. Why should we spend our time trying to recover from our own mistakes? If we disapprove, let us state our case simply and quietly. We have all made mistakes, let them know that no one is perfect and get past it. A quick temper is a serious handicap in business or in the gym. It is useless to say that we cannot control anger. This is as much as to admit that we have lost the power to control ourselves. If we resent the unkindness of others and the collective irritability of this generation, let us make sure that we are not one of the irritating factors.
10. Never blame others for our own mistakes
It is hardly necessary. Each of us seems to have an incredible capacity to do things badly and select unwisely. Instead of resenting misfortunes, and seeking to excuse our own limitations, we must face the facts. Either we are stronger than the problem and can solve it intelligently, or the problem is stronger than we are, and the only solution is to increase our own strength. Others are not to blame for our unhappiness. Each of us must seek our own peace of mind, and, as the Arabian Nights so well expressed it, happiness must be earned.
In my gyms I really only have a few rules.
-Don’t be on time- be early
– No one sits down in the gym
– Don’t come to me with a problem without a potential solution
– EVERYONE leaves with a smile (even if you have to fake it)
What rules do you have in your gym? SHARE
