Thanks to Thomas Hamblin, Head Coach from Silver Stars TnT in Silver Springs, Maryland for sharing. You can view his blog- TUMBLE TECH. Tom is a former National Champion in power tumbling, trampoline, and acrobatic gymnastics. As a coach he has national and international level experience. [Read more…]
Top 8 Strength Training Moves for Coaches
Top 8 Strength Training Moves for Coaches
Gina Paulhus
President/CEO, Home Bodies
www.homeexercisecoach.com
Coaches have HUGE muscle imbalance because 90% of the time spent in the gym is spent PUSHING so there is a lot of triceps work compared to relatively small biceps work. Over time, this can lead to injuries and pain, both chronic and acute. In the weight training gym with your own workout, you want to accomplish three things:
- Strengthen your large muscle groups so you can keep your metabolism up, and also so that you have the overall strength to coach and spot.
- Improve your core strength so that all of your muscles work together and your back stays protected
- Work to balance out muscle imbalances that come from spotting.
The following routine will accomplish all three points. The routine actually doesn’t require a gym at all, but rather can be performed at home with simply a spot on the floor, a chair and a set of dumbbells. Of course, if you have kids, pets or a spouse who won’t leave you alone, you might be better off heading to the gym to get it done anyway.
It’s best to perform them in the order listed because the initial exercises serve as a good warmup for the following exercises. It’s best to elevate your heart rate and body temperature with 5-10 minutes of brisk walking or jogging before beginning this routine. Stretching if performed should happen at the end of the workout.
1: SQUATS
How to Start: Stand with feet turned out and slightly wider than shoulder width. Hold a dumbbell to your chest. The weight might be anything from 5 lb. to 50 lb. or more depending on your strength. You want to choose the heaviest weight you can handle keeping good form.
Action: Keeping your chest up, bend your legs until your hips get to approximately knee level. Think of sitting back in a chair. Knees should not drift beyond toes. To accomplish this–really stick your butt back. Sometimes I actually put a chair behind the squatter so there is a visual to aim for.
Do this many: 12-15 reps for 2 sets. Rest 30 seconds between sets.
2: BENT-OVER ROW
How to start: Place your hand on a chair and move your feet back until your back is approximately parallel to the ground or slightly angled upward. Keep a slight arch in your back. In your other hand, hold a weight. You might start with anything from a 10 lb. to a 30 lb. or more depending on your strength.
Action: Keeping your core tight so that your torso stays still, pull the weight to your side until it touches your body. Your hand should end up around your lower ribcage. Make sure your elbow stays close in to your body. Think of pinching your shoulder blades together and make sure your wrist stays straight.
Do this many: 15 reps on each side for 3 sets. Do not rest between arms, but rest between sets about 30 seconds. Always start with your weaker side.
3. OVERHEAD SHOULDER PRESS
How to start: Standing up with one hand on your waist, hold a dumbbell just above your other shoulder to the side of your head. Engage your core so that you are standing up straight to start. A 5 lb. to 25 lb. weight might be appropriate to start.
Action: Think of stretching to the ceiling as you push the weight overhead. You will feel your core engaging to keep your balance. This is good! Make sure the weight stays directly to the side of your head and not in front. If you experience shoulder pain you don’t have to bend the elbow down as low.
Do this many: 10-15 reps on each side for 1 set. Always start with your weaker side. (Insert pictures)
4. SINGLE LEG CALF RAISE
How to start: Standing on one leg with the other foot wrapped around the first leg, allow your heel to hang off the side of an object such as a stair.
Action: Allow your heel to sink as long as it will go keeping your standing leg straight. Pause for 1 full second, then press your body up, concentrating on pressing through your big toe the most. Pause for 1 full second at the top. That is one rep.
Do this many: 20 repetitions for one set on each side.
5. HAMMER CURLS
How to start: Stand straight up with both shoulders even. Hold a dumbbell like you would a ‘hammer’ with palm facing in to your body. Start with between a 10 lb. and 25 lb. weight.
Action: Engage core so that your torso stays still and your shoulders stay even. Curl the arm with the weight so that the end of the weight touches your shoulder.
Do this many: 15 reps on each side for 2 sets. You do not need to rest between any of the sets (you might WANT to rest, but you do not NEED to rest—there is a difference!!!
6. ONE-LEG STIFF LEG DEADLIFT
How to start: Balancing on one leg, hold a weight in your hand on the same side as the leg you’re balancing on. Squeeze your butt and pick a spot on the floor 4 feet in front of you. Stare at that spot. It will help you balance. Your standing leg should remain slightly bent throughout this exercise. A 10 to 25 lb. weight is a good place to start.
Action: Lift your free leg behind you to counterbalance as you bend over. Keep the dumbbell close to your shin. Stop when the dumbbell is just above the floor. Dig your heel into the floor to help yourself stand back up again. Avoid touching your free leg to the floor. ***IF this is hard for you, have some sympathy when you train your gymnasts on the beam or pommel horse!!!***
Do this many: 12 on each leg for 2 sets. Do not rest between legs, but rest 1 full minute between sets. Always start on your weaker side.
7. DIPS
How to start: Place your hands on the edge of a chair with fingers off the edge. Scoot your butt forward so you are clearing the chair. This exercise can be performed with legs straight (more advanced) or legs bent (easier).
Action: Bend your arms to lower your butt toward the floor. Bend as far as your flexibility allows. Make sure your elbows are pointing straight back.
Do this many: 15 to 20 for 1 set.
8. ACROSS BICEP CURL
How to start: Stand holding a dumbbell in one hand. Be sure your core is engaged and shoulders are even. A 10 to 15 lb. weight is a good place to start for this exercise.
Action: Curl the weight toward the OPPOSITE shoulder. Then lower your arm back down to its place.
Do this many: 15 reps on each arm for 2 sets. Don’t rest between arms or between sets. Always start with your weaker side.
This routine takes about 20 minutes to perform. It exercises all of the muscles in the entire body, with an emphasis on evening out muscle imbalances common to those who coach gymnastics. Because it is a full body weight training routine, it also blasts calories and fat, helping you control your body weight and build or maintain muscle mass. Your metabolism will be elevated for about 48 hours after completing this routine, and your odds of incurring a back or shoulder injury while spotting is dramatically reduced.
*Be sure to check with your doctor that you are physically cleared to begin an exercise program.
Failure, a prerequisite for success
SO YOU WANT TO BE A SUCCESSFUL COACH?
You better learn to Fail
Failure is NOT an option- Failure is a prerequisite
Failure- failure |ˈfālyər| noun
Failure (fail, phail or flop) in general refers to the state or condition of not meeting a desirable or intended objective. It may be viewed as the opposite of success.
People Who Have Failed
Pete Carroll was laughed out of Foxboro (where he coached the NE Patriots) and the NFL before he became the most dominant coach in college football. Now he is back in the NFL in Seattle.
Terrin Humphry made the USA National Team for the first time 1 year before making an Olympic Team.
Most people achieved their greatest success one step beyond what looked like their greatest failure…..
In business there is a philosophy that he fastest way to succeed, is to double your failure rate. At my gym, we call it, “swinging at pitches.” You are not going to get a hit every time. But if you don’t swing, you will never get a hit.
As coaches we need to learn to tolerate failure. It is part of the learning process. If you make a correction you will probably mess something else up. THAT IS OK, I EXPECT IT. The best example I can think of is on Vault. If I ask an athlete to run faster, and they do, they will most likely mess up their steps. (and by the way- if they didn’t mess up their steps, they probably didn’t run faster!) IF I WANT THE GYMNAST TO RUN FASTER- I HAVE TO DEAL WITH THE FACT THAT THEY ARE GOING TO MESS UP THEIR STEPS. I will fix that next.
[Read more…]
Shoulder PRE-HAB for Coaches
Shoulder Pre-hab for Coaches
Gina Paulhus, President/CEO, Home Bodies
The shoulder is an unstable joint that is easily injured. No one wants to get hit in the face, and you want kids to have room to pirouette and twist so as coaches we tend to hold (or catch) a great deal of weight away from our body. Obviously a mechanical disadvantage but it is still better than getting punched in the face!
This six-exercise routine will help keep your shoulders healthy. Perform it three times a week and you’ll see your ability to withstand the forces during spotting and come out at the end of the day pain-free. If you already have shoulder problems please consult a doctor or a physical therapist before performing this routine.*
1: LYING ROTATOR CUFF
How to Start: Lie do
wn on your side with your top elbow set at your lower ribcage. Hold a weight across your belly button.
Action: Keeping your elbow stationary, rotate your arm so that weight moves up above your body. Bring the weight as far back as possible keeping good form. You should feel the muscles behind your shoulder working. Think of pinching your shoulder blades together as you perform the exercise.
Do this many: 12-15 reps for 2 sets. A 2.5 lb. weight is a good place to start for most.
2: I, T, Y on FLOOR
How to start: Lie facedown on a mat with arms down by hips, palms facing up. Arms remain completely straight for this entire exercise. Head remains touching the mat the entire exercise (is your mat clean??)
Action: For the ‘I’, raise your arms off the floor as far as possible by pinching the shoulder blades together. If you use your imagination your body looks like the capital letter ‘I.’ For the ‘T’, move your arms out to the sides like the capital letter ‘T’ and raise them as far off the floor as possible. For the ‘T’ your thumbs face up. For the ‘Y’ move your arms diagonally overhead and raise them as far as possible. Palms face down for the ‘Y.’
Do this many: 8 ‘I’, followed by 8 ‘T’, followed by 8 ‘Y’. Each rep is held for 2 seconds.
3. BAND SQUEEZE
How to start: Sit on a mat with your spine straight. Hold a band at your lower ribcage right up against your body. Thumbs should face in and be anywhere from 2 inches apart to 6 inches apart depending on your strength and the tension of your band. You need the be able to pull the band apart.
Action: Pinch your shoulder blades together aggressively and rotate your thumbs outward. As you pull the band apart draw your elbows back and even closer to your body.
Do this many: 25 repetitions, each one held for 1 second.
4. BAND ROW
How to start: Sit up on the mat with a straight spine and legs extended. Wrap a band around your feet.
Action: Draw the elbows back until they are at your sides. Think of pulling your band with your back by pinching the shoulder blades rather than just pulling with your biceps. Keep straight through the wrist.
Do this many: 25 repetitions, each one held for 1 second.
5. SHOULDER ROLL
How to start: Stand straight up with both shoulders even.
Action: Pick one shoulder to start with. Perform a shoulder roll, first pulling the shoulder forward, then up and around to to the back, and finally back to the starting position. Once you have completed the reps for the backward roll, reverse the motion and perform a forward roll. Then switch sides.
Do this many: 10 slow shoulder rolls back followed by 10 slow shoulder rolls forward, followed by the other side.
6. SHOULDER SHRUGS OFF A CHAIR
How to start: Position your hands off the edge of a chair that is about shoulder width or a little smaller. Knees are bent 90 degrees and your body should be able to just clear the chair.
Action: Keeping arms completely straight, allow your body to sink through the shoulder girdle. You might not have much range of motion, but this will improve over time. Once you have sunk as low as you can, press yourself up as high as you can to elongate your neck.
Do this many: 20 shrugs.
Perform this routine once though. It can be completed in ten minutes and your shoulders will be much more likely to stay healthy and strong no matter how many cast handstands you have to spot!
*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.
Danell Leyva Pommel Horse S.V. 6.1
Submitted by the ever enthusiastic Yin Alvarez. Danell Leyva starts off the new year with a new Pommel Horse Routine.
Have a routine you want to share? Keep the momentum going HERE.
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
