Competitions / Training Camps Report

On Coaching and My Career

October 16, 2024 by Tony Retrosi Leave a Comment

Coaching has been my life for 35+ years. Even before I formally began coaching and was still an athlete, I tried to think like a coach and learn the why I was doing what I was doing. I had a lot of fears and my coaches were pretty busy so I forced myself to understand WHY I was doing something and what needed to be done to change it.

Coaching is a profession that puts an emphasis on relationships and teaching. As I reflect on my career and what I have seen of others I believe that coaching is more than a profession, IT IS A CALLING. A calling with great responsibility and equally great rewards. For me it has been a privilege to coach for as long I have and be associated with the athletes, I have been fortunate to work with.

Today I am concerned about the state of coaching. For many younger coaches coaching has shifted from being transformational to being transactional. The outcome has taken precedence over the process. There too much emphasis on the sizzle, not enough on the substance of sport performance. There are some great young coaches out there who certainly understand this. A few come to mind who are understand the process and continue learning.( Ryan, Andrew, Josh, to name a few). They understand that just because they see it on YouTube it doesn’t necessarily make it correct. They look deeper into the issue to get to the root of the problem.

Look for differences not similarities. Strip away all things that don’t matter and get down to the core issues. What you don’t see may be as important as what you do see!

For me coaching is process. It is a process with strong foundation in pedagogy, after all coaching is teaching. It is supported by science not driven by science. It is forged in experience that is proven and tested in the competitive arena. It is managing complexity and harnessing chaos. The BEST coaches are great teachers. The sport is just the subject.

The coach’s classroom is the field, the track, or in our case the gym. Great coaches are not “know it all” complexifiers, rather they are “learn it all” simplifiers. They understand it is not about marginal gains, it is staying grounded and never straying far from fundamentals. Great coaching is repeating the basics brilliantly each day. It may not be exciting and make a highlight reel, but it will produce results.

Finally, here are some thoughts that will make you a better coach:

Stay Basic
Stay Hungry
Stay Focused
Focus on the “Can Do”
Stay Uncomfortable
Stay You
Stay Passionate
Maintain a Child’s Curiosity

Finally take some time to smell the roses (or have a gelato) and appreciate the great calling you have chosen!

Alberta Gymnastics Federation High Performance Camp.

October 16, 2024 by Tony Retrosi Leave a Comment

Alberta Gymnastics Federation High Performance Camp. November 2024

In order to get the most out of our time together I wanted to give my plan for the weekend and my expectations.

UNEVEN BARS PLAN, EXPECTATIONS, and RESOURCES.

EXPECTATIONS for Training Camp:

I would like All levels to be able to show me at least 1/2 routine (1st 1/2, 2nd 1/2). It is OK if parts are spotted. Please be ready to AT LEAST show me combinations. We have a lot of ground to cover.

For example: The following are IN ROUTINE not individual skills.

Level 8/9 show an upgraded dismount. Can be spotted or into pit.

Level 9 show an upgraded release move. Can (should) be spotted. For example- 1st 1/2 routine with shoot over or Pak (spotted ). 2nd 1/2 with upgraded dismount (spotted or pit)

Level 10 same as level 9

Example Routine: these are JUST examples.

Example: Level 8.

Kip cast 1/2 pirouette.
Clear hip handstand.
Kip cast toe circle around bar. Jump down.

Go over pit

Kip Cast Hand
Giant, Giant
Double tuck. (upgraded dismount)

Example: Level 9

From outside bar-

Jump to high bar
Kip Cast handstand
Clear hip Handstand
Pak (spotted)
Kip cast Handstand.

Middle section

Kip Cast handstand (from inside bar)
Toe handstand 1/2 pirouette
Toe shoot to high bar.

Go over pit

Kip cast Hand
Giant 1/2
Front giant 1/2
Open double tuck. Etc.

What has made me successful at the National and International level is having a plan. Both LONG and SHORT term planning as well as designing a practice schedule to be efficient and have the gymnasts prepared for competition.

LONG TERM PLAN, 4+ years. What skills will a gymnast need to be able to compete at the next Olympic Games.

SHORT TERM PLAN, What skills will a gymnast need to be able to compete this season.

PRACTICE PLAN, This is more specific to your gym as well as individual gymnasts. How many hours do you have to train a day? A week? How much or a work load can your gymnast handle physically? Mentally and emotionally?

Tony’s 10 commandments for Bars.

NEVER be out of Routine shape.
Have your dismount FIRST. Maybe a year before the routine.
Master the Basics then hit them every day.
Strap Bar is an event.
Pick the right skill for the right kid. (a gymnast who has fear of back tumbling on floor is probably NOT going to be a Tkatchev kid)
HANDSTANDS- everywhere, every day.
Don’t paint yourself in to a corner. (ie. you do not teach a back flyaway, you teach a front and double front- if the double front gets devalued or a gymnast has a growth spurt and now has trouble with the front swing- what do you do?)
Introduce them to every skill they may need by 13 years old.
Have a plan and a back up plan
Let them play.

Every skill of value starts with a great basic circling element. In a race to put together a routine we have a tendency to chase the skill before we have established a truly great base element.

Clear hip.
Toe handstand. (front and back)
Stalder. (Legs together and straddle) (front and back)
Giants Back and Front.

What ever the base skill is for your goal element you MUST be able to do 4-5 in a row consistently. Do it first on STRAP BAR

I will continue to add to this until the day of the clinic so you may want to check back for additional resources.

Some thoughts from my plane ride in. Updated November 6. 2024

My plan for uneven bars is that the gymnast needs to be 1+ season ahead for their dismount. Because it comes at the end of their routine there is a certain amount of endurance they need. They will already be fatigued from their routine, they should just be able to let muscle memory takeover.

You must have a truly great base if you are going to build on it. All circles start on strap bar. Progress to 3-5 in a row.

Then they must be able to do 3-5 in a row on the bar before you add to it (adding a pirouette or a release).

While they are perfecting circles we are doing tramp/ TT drills for releases and pirouettes.

Things to remember-

Teach them to throw and catch.

Teach the body shape early. Continue to reinforce them. Teach them how to use them.

1. Hect action skills

Tkatchev (giant)
Ray (toe hand)
Hindorf (clear hip)
Ricna (stalder)

Shaposhnikova

Maloney

2. Jaeger

3. Gienger

I tend to teach 1 and 2 at the same time because they share some actions. #1 has so many uses and can be done either way. The Jaeger is great because it covers the requirement for undergrip skill and can be taught in either under or “L” grip.

Prerequisite will always be a GREAT base skill. 3-5 x in a row.

OPEN skills teach from a swing. It forces the correct tap and then when you want to use it in combination it is already there.

Group 1 (Hect)

Stage 1

Back extension roll hop.
TT Bar Hop
Straddle roll grab

Stage 2

Back Extension Roll off mat kick back (almost a bridge)
Back drop to stomach drop (straight)

Stage 3

Base skill to hop
TT bar flight to back
Back drop to stomach drop (Straight) catch noodle
Jump Back off bar catch

Stage 4

With flight over bar no catch

Group 2 (Jaeger)

Stage 1

Forward roll to handstand undergrip
Stomach drop with TT bar
Pike or straddle roll grab

Stage 2

Forward roll to HS in undergrip Hop change
Sushinova off beam or mat to floor
Front layout sit up on bounce handstand
Stomach drop on TT bar hop off.

Stage 3

Gainer front off TT into pit
Front kaboom on tramp (3/4 layout. Sit up)
Back drop front pike tramp
Jump Back off bar catch

Stage 4

Spotted Front giant with release to straight. Eyes on bar
Front Kaboom sit up and catch noodle
Front layout sit up catch noodle on Bounce HS
Front 1.25 on tramp

Stage 5

Spotted jaeger from swing. (Grip doesn’t matter)

Group 3

Stage 1

Layout flyaway from swing
Leaf drop

Stage 2

Layout flyaway to back from swing
Leaf drop 1/4
Layout on tramp jump 1/4
Cruise on Tramp

Stage 3

Continue with layout flyaway from swing
Leaf drop 1/4 catch noodle
Gainer off tramp or TT
Cruise on tramp catch noodle
Back kaboom

Stage 4

If you have a trench bar- Layout flyaway to stand on side of pit
Gainer w/ 1/4 twist off tramp or TT reach back
Kaboom layout 1.25 to stomach. Catch noodle.

Thanking Those Who Took The Time To Teach Me.

July 11, 2024 by Tony Retrosi Leave a Comment

Education and knowledge are not things to hold on to. They are meant to be shared like a good book. I have never kept any secrets about technique or drills. I am confident enough to believe that coaching gymnastics is like cooking. Everyone starts with certain ingredients (the gymnasts). Everyone has the same basic appliances (the equipment and mats). Everyone has access to technique. It all comes down to your spices (communication skills) and dedication.

When I first got serious about coaching I am sure I was a pain in the ass to so many people. asking countless questions, asking to watch their training sessions. This was back before the age of YouTube and Instagram or e-mail. You had to actually CALL people on the phone. You had to physically go to their gym. The benefit of going to their gym was you got to see ALL their gymnasts. You got to see them in action. Not just a 30 second drill with their talented athlete. (BEWARE THE YOUTUBE COACH). When I received my membership to the US Elite Coaches Association I went through each article, each drill, each hand drawn technique.

There are many famous (and some infamous) people who I learned from. This is THE OTHER list. The people I learned from along the way who deserve recognition.

Charolette Snyder. My 8th grade math teacher. She believed in me, pushed me, and encouraged me. This is what every teacher should do. After all, aren’t we just teachers?

Manny Acosta. He taught me how to spot. The basics of spotting. What to look for and what to “see” with your hands to give a correction.

Jose Molina. He taught me to be passionate.

Don Tonry. He taught me the science behind the art of gymnastics.

Ray Johnson. He taught me how to talk to a gymnast at their level. To believe in a progression.

Stephanie William (now Retrosi). She taught me balance. I could be enthusiastic and calm.

My first group of gymnasts I bought up to level 10 and Elite. Beth, Molly, Shannon, Kelly, Lexa. You made me push myself. To stay one day ahead of you.

Frank DeFrancesco. You were always available to me and never made me feel bad when I had painted myself into a corner.

Cori Cunningham. I learned patience from you. I cannot want it more than the gymnast does.

Rich Lines. Coaching with you, Everyday was a lesson in Physics and Mechanics.

Denise Edmonds- Thanks for the first job and teaching me to work hard.

and lately Ryan Doherty. I learned that gymnastics can still be fun.

GYM MOMENTUM CAMP- ITALY!!

February 13, 2024 by Tony Retrosi Leave a Comment

This year we are taking GYM MOMENTUM CAMP on the road! We will be hosting a camp in Civitavecchia ITALY!

and another coach Just Confirmed- JACOBO GIRON.

It is going to be an AMAZING gymnastics adventure!

The current cost of Full Day camp is $182 USD. We will work out a discount if you are interested in coming to BOTH camps.

Silver Camp, USA Level 6-8 (or corresponding excel). Gold Camp. USA Levels 8-Elite.

The deadline for registration is April 15.

HOUSING information will be out soon.

E-mail me for more information. tretrosi@gymmomentum.com

For registration – internationalgymcamp@gmail.com

Gym Momentum Camp Awards 2023

August 30, 2023 by Tony Retrosi Leave a Comment

The last time we had Gym Momentum Camp on Long Island there was a hurricane and we had to stop camp a day early! This year- torrential rains and some minor flooding on Long Island kept things interesting! The gymnasts coming in from Vermont, which had just survived some terrible storms and floods, thought the weather was “OK”.

Gymnasts from New York, New Jersey, Pennsylvania, Connecticut, Massachusetts, Maine, New Hampshire, Vermont as well as Italy and Switzerland were in attendance.

Our camp coaches were:

VAULTING: Jacobo Giron and Vasko Vetzev

UNEVEN BARS: Amanda DePaolo, Rob Wing

BEAM: Elene Pankratova, Cori Cunningham, Camila Ugolini

TUMBLING: John Lavallee, Tony Retrosi

DANCE: Heather McGeehan

80 optional level Gymnasts, level 5-elite, attended from Throughout the North East as well as a team from Italy.

At the end of the camp Excellence Awards were given out at Each Event.

VAULTING:

UNEVEN BARS:

OUR BEAM QUEENS!

DANCE:

TUMBLING:

From Practice to the Podium

April 27, 2023 by Tony Retrosi Leave a Comment

From Practice to The Podium. Long term gymnastics success.

When I first started coaching gymnastics I wanted to be a GREAT coach (what ever that meant). Now looking back at what I feel was a reasonably successful career I feel I accomplished many of my goals. More importantly I helped many gymnasts reach their goal. I have seen coaches is small gyms with barely enough equipment have great results and I have seen coaches in gyms so big they almost need their own zip code really do nothing. Where I have seen most coaches fall short is with lack of a plan and failure to follow though.

Even the best plan is going to have mistakes. Whether that plan is for an individual athlete, a group or a team. There also needs to be a set of checks and balances. You are not going to have all the answers or even know what some of the questions are or will be. Here are just a few.

Who is going to check you?
Is it the right skill for the right athlete?
Is it too many or too few competitions?
When do you need the athletes to peak? When to recover?
Can the athlete or team handle the training load?

Luckily- not much of what we have done is truly innovative. It’s all been done, Others have paved the path. Written down the basic recipe- all you need to do is add your own spice.

Where to start your plan?
What are YOUR goals?
Do your co-coaches have similar goals?
What are the goals of the athletes (individually and as a team)?
Do your athletes buy into your program? Do the parents?

A question NOT often asked is: What is your story? What makes you special? In todays society gymnasts and their families will have many choices they could make. A different gym? A different sport? USAG, NGA, USAIGC, AAU, X-cel, D.O. WHY SHOULD A GYMNAST AND THEIR FAMILY PICK YOU AND YOUR SYSTEM?

There are countless questions you need to ask and answer on your path to success. Here is where to start:

WHY CAN’T YOU DO IT?

When I opened up my gym I had a great coaching staff and I decided that we were going to have a top level program. We were going to have continued success at Level 10 and have some elite gymnasts as well.

We laid out the plan. Hours per week, how long each event, what conditioning needed to get done. We all contributed.

We thought about the competition schedule. When would our first meet be, when would we want the girls to hit their physical peak.

We thought about when we wanted each gymnast to have their highest skill level. When would we start taking skills out of routines and training programs.

For a few decades we stuck with that plan, of course making small adjustments along the way.

How did we end up with a good program. It’s simple. We decided to.

You can too.

If you want to be with a group of people who can answer your questions and probably ask some more- check out GYM MOMENTUM CAMP this summer.

Gym Momentum Camp July 14-16 Long Island, NY

March 19, 2023 by Tony Retrosi Leave a Comment

You may call it tempting fate because the last time we hosted a camp there we had a hurricane that forced us to cut camp short by one day. Why are we going back? The organization, energy and enthusiasm of the host club, APEX ATHLETICS, as well as their amazing facility made it an easy decision.

It was impossible for me to do a camp last summer. I had too many international commitments. I am looking forward to going back to Long Island for this camp. I am still working on some of the details but I already have commitments from some great staff. Jacobo Giron, Camila Ugolini, Rob Wing, Amanda DePaola, Vasko Vetzev and of course myself. This is a world class staff in a world class facility. You do NOT want to miss out!

HOW DO GYMNASTS QUALIFY FOR PARIS OLYMPICS

October 29, 2022 by Tony Retrosi Leave a Comment

From INSIDE GYMNASTICS

How Do Athletes Qualify for Paris 2024?

By Anna Rose Johnson for Inside Gymnastics

The Olympic qualification procedures for artistic gymnastics are always evolving to fit the sport’s current needs, but it can make things confusing for fans who aren’t quite sure what is required of their favorite teams and athletes in order to qualify for the next Olympic Games. So today, let’s break down the paths to qualification ahead of Paris 2024—which start in Liverpool at the 2022 World Championships!

There are 96 slots available for the men and 96 available for the women.
Each country who qualifies to the Olympics will be comprised of five athletes. Countries that fail to qualify a full team will be able to send up to three individual athletes to Paris via the methods that will be outlined here.
Six countries will qualify to the 2024 Olympics at the 2022 World Championships—three men’s teams and three women’s teams. Twenty-four teams will compete in World qualifications, and the top three in the team final are the ones who will qualify full teams to Paris.
Next year, at the 2023 World Championships in Antwerp, the same thing will occur: twenty-four teams will be able to compete in qualifications in hopes of advancing a full team to Paris, but only the top nine will qualify.
The three top-ranking countries at 2023 Worlds who do not qualify via the first two criteria will obtain one individual slot for their nation.
There will also be opportunities to qualify to Paris via 2023 Worlds by order of ranking in the all-around qualifications. The top eight men and fourteen women will advance to the Olympics based on their standings. (These are non-nominative slots, which means the berths belong to the athletes instead of being potentially open to other athletes from their country.) Athletes who previously qualified to the Olympics with their teams will be ineligible to receive one of these slots.
Six men and four women have a chance to qualify via apparatus finals at 2023 Worlds. Excluding athletes who already previously qualified via other paths, the highest-finishing athletes on each apparatus (in the finals, or if necessary, qualifications) will receive a berth for Paris.
There are also opportunities for specialists to qualify via the 2024 Apparatus World Cup series—twelve men and eight women. Each country can send up to two athletes per apparatus to compete in these World Cups, and the highest-ranking two athletes on each event are guaranteed a slot to Paris. Again, only those who have not previously qualified are eligible for these slots. As usual, World Cup points—built up over the series—count toward securing those berths. To sum up, the “maximum three best competitions out of four will be considered,” according to the FIG. Those athletes with the highest point totals will qualify via this path.
There will also be ways to qualify via the 2024 Continental Championships (such as the European Championships)—five men and five women. The highest-ranked athletes in either the all-around qualifications or finals have the chance to obtain a berth, provided that they or their country haven’t already qualified slots by other methods.
The Olympic host country (France) is guaranteed two athletes (one man and one woman) via any of these methods if they do not qualify a full team or any individuals. If they do, the slot will be reallocated to eligible All-Arounders at 2023 Worlds.
There will also be one Universality Place quota for both men and women, to be selected by the Tripartite Commission of the IOC.

Wow, that’s a lot! It will be fascinating to see how the qualifications begin to unfold at this year’s Worlds. It’s hard to believe that we’re already moving onto the first installment of Olympic qualification. What are you most excited for as we launch into all the action in Liverpool?

Dr. Sands: An Open Letter on Injury for Coaches, Physicians, Therapists, Chiropractors, Nurses, and the Media

October 25, 2022 by Tony Retrosi Leave a Comment

An Open Letter on Injury for Coaches, Physicians, Therapists, Chiropractors, Nurses, and the Media

William A Sands, Ph.D., FACSM Sports Scientist – Retired

In recent years I have read, seen, and heard an under-informed castigation of gymnastics based on athletes training and competing “with an injury.” The hyperbolic nature of this phrase does not accurately portray the milieu of gymnastics injuries. The following opinions and information are based on more than 50 years of experience in gymnastics as an athlete, coach, and sports scientist.

First and foremost, no one wants to see gymnasts injured and suffering. Gymnastics has a high injury incidence and rate and is often referred to as the football of women’s sports.

The Importance of Context.

What is an injury? Among the more common definitions of injury, there is a damaged body part or body system resulting from either a single trauma (i.e., acute) or repetitive trauma (i.e., overuse). Injury severity is often characterized by a measure of the :me lost from training, such as one day, one week, one month, and so forth. The type of injury remediation can also be used to measure injury, such as whether surgery, physical therapy, self-limited movements, or other treatments are involved. Injury prevalence, a simple tallying of injuries, and injury rate (i.e., the number of injuries per training session or multiple training sessions), or the percentage of an athlete group who suffered from an injury are standard methods of characterizing the injuries.

What is a gymnastics injury? Gymnastics injuries involve all the concepts listed in the previous paragraph, but gymnastics injuries remain challenging to characterize and categorize. A helpful definition of a gymnastics injury is “any damaged body part that would interfere with training” (2-5). This broad definition helps capture the idea that most gymnastics injuries are not debilitating but can interfere with some skills. Pragmatically, gymnastics injuries are skill-specific (5). For example, the athlete may have an injury (i.e., pain) on an aerial walkover but not an aerial cartwheel. When possible, a coach should accompany the gymnast to clarify what is possible and desirable. A video on a laptop or tablet can be very helpful. Experience has shown that medical folks can over- and under-es:mate the amount of training stress an athlete’s injury can withstand. The days of relying on medical interventions without coaching input are gone, along with coaches assuming the role of physician and therapist. Each has an important role and should contribute to the rapid return of the athlete. Rich communication should be required between medical personnel, coach, athlete, and parent.

Why can’t the gymnast simply take a complete rest from training and allow the injury to heal fully? Of course, complete rest is an op:on, but such an act can be devastating to the athlete’s gymnastics. Gymnatics-specific physical fitness is sensitive to continued training. Unfortunately, a gymnast’s fitness can decline rapidly, especially when compared to the progress observed in teammates. Experience has shown that the inevitable comparisons between the rehabilitating athlete and her teammates can raise the injury to a “career-ender” because the gymnast feels she has fallen behind and cannot catch up. She is physically weaker than she remembers, and her teammates have probably learned a few new skills.

Thus, both physically and psychologically, continued training is important to the injured gymnast. Gymnastics is not alone with these problems; many sports report the same problems with losses of specific fitness and feelings of helplessness and abandonment.

If an athlete in other sports sprains an ankle, sports training and competitions usually cease until the injury heals. A sprained ankle in basketball, football, baseball, track and field, and so forth is a rather devastating injury. However, a sprained ankle does not always sideline a gymnast. Gymnasts can continue to train and sometimes compete with a sprained ankle. Of course, the gymnast can perform non-weight-bearing conditioning exercises like other sports, but she can also work on uneven bars over a foam pit with the ankle firmly braced and/or taped. When the gymnast exits or dismounts from the uneven bars, she can land on her seat or back in a soO foam pit area. Skilled athletic trainers may also apply appropriate taping strategies to protect the athlete while weight-bearing. The ubiquitous sprained ankle in most sports involves taping and bracing that may be invisible due to socks and pants while fully visible among gymnasts because they usually train and compete barefoot.

Unlike many sports, gymnasts must learn hundreds of skills that may or may not threaten an existing injury or even hurt when performed. Thus, intelligent skill selection and choreography can allow a gymnast to perform successfully without jeopardizing the injury by simply avoiding or substituting a painful skill with a non-painful skill.

The idea that a gymnast can train and compete with injuries does not avert the question of should the gymnast train and compete with injuries. For those who have never dedicated their lives to achieving a goal, such a passionate commitment may seem silly. However, many athletes in many sports whose lives are defined by their performance at a competitive event speak to the universal nobility of such commitment.

As the ancient Greeks understood, great athletes not only accept the ordeal of competition and the trial of strength inherent in it but also show us a connection between what we do each day and something that is larger than we are and lasts longer than we do. Bill Bradley p 107, (1)

References

Cousineau P. The Olympic Odyssey. Wheaton, IL: Quest Books, 2003.
Sands WA. Gymnastics Risk Management: Safety Handbook 2002 Edition. Indianapolis, IN: USA
Gymnastics, 2002.
Sands WA. Characteristics of gymnastics injuries, in: The Science of Gymnastics. M Jemni, ed.
Abingdon, Oxon, UK: Routledge, 2017, pp 288-289.
Sands WA. What is an injury?, in: The Science of Gymnastics . M Jemni, ed. Abingdon, Oxon, UK:
Routledge, 2017, pp 286-287.
Sands WA, Shultz BB, and Newman AP. Women’s gymnastics injuries. A 5-year study. Am J Sports
Med 21: 271-276, 1993.

Development of WAG youth elite at Ginnastica Civitavecchia

September 22, 2022 by Tony Retrosi Leave a Comment

Training Guidelines for youth to elite.

6-8 Years Old

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

Straight
Hollow/ arch
Side hollow/arch
Handstands

Gymnastics movements

Pushing
Pulling
Jumping/Landing
Hollowing/Arching (Korbet)
Arm pull down (kipping)
Arm 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.

VAULT

Develop steady accelerating run.

Develop an excellent handspring to stacked mats (with or without table)

Run must accelerate in run up for handspring, Correct board position and arm swing, Maintain straight body throughout

Begin working run up for round off entry vaults

DRILLS

Straight jump up to landing mats (Front and Back)

Front handspring on floor, rebound. Back Handspring on floor or uphill.

Handstand block off board to 40 cm, fall to back

Round off back handspring up wedge mat

Round off onto carpet square, back handspring over panel mat

Uneven Bars

Develop Basic Swings including Glide swing and baskets.

Skills to work

kip and back uprise

front and back hip circles (front hip circles should be done in both grips)

Toe circles

double leg jam

cast handstands

flyaways (front and back)

single rail giants

handstands on floor and on floor bar

back extension rolls on floor.

Drills

Planche Leans

Swinging on P.bars and rings.

Press Handstands

Bounce Handstands

Handstand leans front and back. Handstand fall front and back.

Come up with a Base routine then add to it.

Bar Routine	Single Rail Routine	Strap Bar Routine
3 correct swings	2 or 3 swings	3 front / back taps wings
Back Uprise	1/2 turn to Mixed grip	Back uprise OR Kip Cast
Back Hip Circle	Swing to overgrip	Straight Body Back Hip Circle
Front Hip Circle	Single leg jam	Undershoot
3/4 giant	Front stride circle	Tap swing to toe circle around bar.
Undershoot	Leg cut OR turn	Tap Swing for fly away.
3 swing to fly away	Cast to Back Hip Circle
	Undershoot
	3 swing to fly away.

Skills you want by 8 years old.

Kip Cast

Fly Away front and back

Basic Clear hip circle

Front hip circle and/ or stride circle (under grip)

Spotted toe circle.

BEAM

Walking (front, back, side)

Basic Jumps

Basic Turns

Posture

Arabesque

Handstands

Cartwheel

Forward and Backward rolls AND SHOULDER ROLLS

Bridge kickovers and walkovers

Handstand step in and lunge

Jumping UP to raise surface (block). Jump and landing

FLOOR

Handstands

Rolls in and out of handstands (front and back)

Step kicks

Front and Back limbers

Cartwheel and Walkovers step IN as well as lunge finish

Front and back handsprings from stand

Front flip flop (bounder)

Round off

Standing tucks

DANCE

General Basics. Positions of arms, feet, etc. Leaps. Working to different music.

Tumbling off balance.

TRAMP

Shaping and awareness drills

Front and Back handsprings

Front and back tucks and pikes (done correctly)

Stomach and Back drop.

Kaboom bounce.

Swivel hips. Jumping with 1/4 turns for twisting

Training Guideline 8-10 Year Old

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.

Straight body push up.

Step one- keeping back straight through out, set of 10.

Step two- added resistance through weight or elastic bands. Continue until straight back throughout set of 10

Step three- Remove weight for set of 10 timed. Straight back throughout.

Example 2

Over Grip (OG) Pull up 5 x Under Grip (UG) Pull up 5 x

Step one OG pull up switch grip UG pull up until 6x (3,3)

Step two OG pull up, pirouette to UG pull up, pirouette OG pull up…

Step three with added weight OG pull up 5 x, UG pull up 5x

Begin incorporating speed drills into conditioning.

FLEXIBILITY

Static as well as Active. NOT JUST sit in split.

Kick and HOLD. Dynamic – medium speed. Work to balance L and R side

Test flexibility

VAULT

Keep working Increased power and speed. Get serious on Round off entry vaults. Learn a flipping vault. Lots of tramp vault to increase awareness

Using a board, front layout onto 50 cm

round off onto board Back layout up to stacked mats 1 M.

run, Tsukahara (timer) onto a surface set 110-125 cm, land on feet

run, round off back hand spring from board onto 1 M mat

from a handstand on to a 50 cm mat, snap down onto board, perform a back handspring onto a mat.

BARS

Kip cast handstand 3x in a row.

Accelerating front and back giants between bars (both directions). Invert Grip Giants. Consecutive clear hips in a row. Late toe on circle, Toe on Handstand. Front fly away, back fly away and toe front.

Release preparation.

Consecutive swing ½ turns.

Lots of pirouettes on floor bars (example kick to handstand on floor bar, 1/2 pirouette to handstand)

Floor Back and front extension roll pirouettes.

Routine	Single Rail Routine	Strap Bar Routine
3 Kip Cast Handstand.	Kip Cast Handstand	Tap Swing to hight start
3 inbar skills (2 different)	In Bar skill	Toe on or Stalder
Toe Circle Around Bar	Giant 1/2, giant 1/2	2 or 3 front giant
Kip Cast Handstand	front giant, Front giant 1/2	Clear Hip
3 Giants (bonus if giant each grip)	3 giant	2 or 3 back giants
Fly Away	Open double salto	Tap for fly away

Beam

Series of 3 back hand springs.

Round off BHS.

Standing back tuck.

Tumble into dismount.

Variety of leaps and turns. Aerials (front and side)

Mount w/ flight.

Floor

Basic tumbling every day.

– Forward backward rolls to handstand

– Handstand pirouettes

– Cartwheels, aerials

– Rows of front and back handsprings

Work Twisting skills front and back.

Stack mat drills for doubles 1-1.5 M high.

Turn doubles when ready. Basic tumbling every day.

DANCE

General 50% Specific 50%.

TRAMP

Twisting front and back.

Cruises and Cruise with twist.

Cradle

CODY

Kaboom Back with twist

Kaboom Front

Double backs (tuck, pike and layout) Double fronts.

Double front

Work drills for all events.

Flips in a row. Front and back.

TRAINING GUIDELINES 10-12 YEAR OLD

GENERAL

Training and skill development as more specific to the INDIVIDUAL

Gymnast and Coach need to begin to work as partners

2 x per day workouts

16- 26 hours per week

Morning Training

Endurance and Strength

Beam and Bar Basics

One leg event.

Afternoon Training

General warm up.

Basic Acro

Events.

Short Conditioning.

CONDITIONING

More periodization.

Harder calisthenics and slightly resistance.

Train for tested weakness.

Increased Injury prevention and conditioning for future skills. Do plyometrics and bounding at event as drill. Be sports specific

More use of weights.

FLEXIBILITY

Dynamic/active stretch prior to workout. Static for increased flexibility and ROM post work out.

VAULT

Should be able to compete flipping vault.

Further development of second family.

Vault	Preparation	Mini tramp or pit
Flipping vault to 40 cm (Example- open tuck yurchenko)	Prep for vault to 40 cm higher than table	Increased body shape (Example Layout yurchenko)
		Hand spring front pike

BARS

A gymnast is going to need 3 major releases moves. Low to High, High to Low and Same bar. During this training period they should have 2 of the 3 Complete release.

Increase dismount difficulty.

Should have 2 in bar skills.

Should have 1/2 pirouette to front or invert giants as well as Should have 1/1 pirouette

Refine basics by adding them together.

Prep for original move or eye catcher. Start working 2nd release.

Routine	Single Rail Routine	Strap Bar
Kip 1/2 pirouette	Swing to High start	High start
2 Inbar skill different	Giant 1/2, giant 1/2 (over)	Toe hand
Transition to high bar	Front giant 1/2 front giant 1/2 (over)	Back Stalder (pike or straddle)
Kip Cast Handstand	Giant	Back Stalder (pike or straddle)
Inbar skill	Inbar	Front giants
Giant 1/2	Inbar (different)	Front stalder (pike or straddle)
Front giant 1/2	Giant	Front stalder (pike or straddle)
giant	Dismount.	Giants
Flyaway		Flyaway swing.

BEAM

Compete one major series.

High level dismount.

Work unique skill.

Lay groundwork for next major pass.

Work and add harder dance parts when ready.

DANCE

General 1/3. Specific 2/3

FLOOR

Continue with good basics tumbling and dance daily.

Compete double flipping pass

Compete C+ twisting pass

Ground work for unique pass.

Double layout and twisting lead up.

TRAMP

Twisting doubles front and back

Triple twist.

Double layout

Multiple salto pass on Tumble track or air floor

Stay one step ahead of floor and vault.

Daily drills for all events.

Kaboom with flipping and twist.

Cody with twist

Back drop front with twist

TRAINING GUIDE 12-14

GENERAL

Much more specialized training.

Most of the major skills will be learned and competed during these years.

Gain national and international exposure. Continue basics every day.

30 + hours per week

CONDITIONING

Continue periodization. Exercises much more specific to skills and individual. Test regularly (weekly) Higher intensity, lower volume. Much conditioning will be individualized.

FLEXIBILITY

Strengthen maximum range actively and dynamically. Maintain balance. By working flexibility too much at this time you will decrease strength and power.

VAULT

As vaults become ready to compete. Continue to work and refine everything prior to table. Run, hurdle, etc. Tramp on light or off days. Should have 2 vaults.

Vault	Preparation	Mini tramp/ Pit
Solid competitive Vault. (Example- Yurchenko full twist)	Yurchenko layout to 1 meter mat	Yurchenko 1.5 or double full
2nd Vault with possible lower SV (HS front tuck)	Yurchenko full twist to 50 cm	HS front pike 1/2
	Chen.

BARS

Consecutive Basics

Add second major release. Add unique skill. Increase dismount.

Routine	Single Rail Routine	Strap Bar
Kip 1/2 pirouette	Swing to High start	High start
2 Inbar skill different (one with pirouette)	Giant 1/2, giant 1/2 (over)	2 Toe hand
Transition to high bar	Front giant 1/2 front giant 1/2 (over)	2 Back Stalder (pike or straddle)
Kip Cast Handstand	Giant	2 Back Stalder (pike or straddle)
Inbar skill	Inbar release	Front giants
Giant 1/2	Inbar (different)	2 Front stalder (pike or straddle)
Front giant 1/1	Giant	2 Front stalder (pike or straddle)
Front giant 1/2
giant	Dismount. Minimum of double layout	Giants
Flyaway		Flyaway swing.

BEAM

Basic complex every day.

Add Second major series or skill.

2 skills into dismount

Add unique skill.

Increase dismount etc.

FLOOR

Continue to work slow and fast basics.

As skills become ready, put into Routines.

Should have 5 solid passes to compete 4

DANCE

General Dance as a warm up every day. Do alone 1 or 2 times a week. Much more specific work done at events.

TRAMP

Continue work on skills learned as well as future skills to keep motivated.

TRAINING GUIDELINES 14+

GENERAL

High level competition phase.

Most work toward preparing for and competing in Major competitions

At this age you will encounter a period of 12-24 months where you will need to reduce training hours. Each girl will generally be different.

30 – 35 hours is the max. The gymnast needs to take more control.

CONDITIONING

Major emphasis on MAX power and strength. Much higher intensity lower volume. Use periodization or concentrated strength phases. MOST SPECIFIC

Strength and plyometrics in different stages pre season.

Flexibility

Maintenance

VAULT

ONE very strong vault.

ONLY if they have a possibility as a vault finalist work second vault.

BARS

Daily Basics in a separate workout

Refine routines for high level meets.

Stimulate with new skills.

Keep current and looking for trends.

BEAM

Daily Basics in a separate workout

Refine routines for high level meets.

Stimulate with new skills.

Keep current and looking for trends.

FLOOR

Daily basics, slow and fast.

Refine routines for high level meets.

Stimulate with new skills.

Keep current and looking for trends.

DANCE

General Dance as a warm up every day. Do alone 1 or 2 times a week. Much more specific work done at events