Video of Strap Bar Lecture. Presented at various gymnastics workshops 2025
USECA-CON June 21-22, 2025

In conjunction with the United States Elite Coaches Association, Magma Gymnastics in Galloway NJ will be the national host gym of USECA-CON, a two day training clinic for COACHES and GYMNASTS!
Competitive gymnasts of all levels will have 8 hours of training in the gym with world renowned coaches. Coaches have all the hands on training PLUS a convention with activities and special events.

This will be a truly unique experience for coaches and gymnasts alike! Train with some of finest coaches in the world who have had trained World and Olympic Champions.
Gymnasts receive a special apparel gift and chances to win more prizes!
Each 8 hour day includes one full meal and special activities in addition to vault, bars, beam, floor, dance, trampoline, conditioning, and awareness drills.
Join the costume gymnastics contest! Name the skill game! Attend informative panels! Dance challenge and so much more!
The newest Magma facility 20,000 square feet currently undergoing even more renovations. Photos of the gym are COMING SOON! The gym is located at Risley Square Unit 500, 319 E Jimmie Leeds Rd, Galloway, NJ, 18 minutes from Atlantic City and near NJ best beaches.
USECA-CON $399
SATURDAY 12pm Registration & Introduction (schedule is tentative and order/events may change)
12:30-1:00 Warmup Stretch
1:00-1:45, 1:45-2:30, 2:30-3:15pm First 3 events, groups by level/age: Floor/Bars/Beam (Coaches lectures upstairs on various topics)
3:30-4:15, 4:15-5, 5:00-5:45pm Second 3 events, Vault/Dance/Trampoline (Coaches Spotting Clinics)
6:00-7:00 DINNER & Panel Q&A Coaches
7:00-7:45 Open Training
7:45-8:00pm Cooldown Closing Comments
SUNDAY 10am Registration & Introduction
10:30-11:00 Warmup Stretch
11-11:45, 11:45-12:30, 12:30-1:15 First 3 events, groups by level/age: Vault/Trampoline/Bars (Coaches spotting clinics)
1:15-2:15 LUNCH & Panel Q&A Gymnasts
2:15-2:30 Light Warm Up.
2:30-3:15, 3:15-4, 4-4:45pm Second 3 events, Floor/Bars Shaping/Beam (Coaches lectures)
4:45-5:15 Costume Games & Challenges (wear costumes that allow you do to gymnastics)
5:15-5:45 Brain or Brawn Conditioning Contests (Prizes)
5:45-6pm Closing Comments Thank You
Staff Includes
Tony Retrosi
John Wojtczuk
John Min
Ashlie Grimes
Craig Tetreault
Brian Sateriale
Dr. Ali Arnold
Nicole Langevin
AND MORE!
Thanking Those Who Took The Time To Teach Me.

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 Awards 2023
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:






Peaking and Tapering. William A Sands, PhD, FACSM
Dr. Bill Sands has contributed this article on Peaking and Tapering. This is an article that EVERY SERIOUS GYMNASTICS COACH must read. Chere Hoffman adds her examples of putting this into practice at the end.
Dr. Sands: An Open Letter on Injury for Coaches, Physicians, Therapists, Chiropractors, Nurses, and the Media
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.
What Goes into the Development of Greatness?
Last week I had a very engaging conversation with Dr. Bill Sands. We were talking about the future of gymnastics in the USA. How did we get here and how do we move forward. (What Happened to Gymnastics) Toward the end of the conversation he mentioned the 1985 study by Benjamin Bloom on Developing talent in young people. I have always believe that to be a good coach you need to give the information in a way the child understands it. It doesn’t matter if you are speaking to a 10 year old Level 10 or a 10 year old level 5. What is important is that you remember you are speaking to a 10 year old. There are different stages of learning and development that every child and athlete go through. If we know and understand these stages it makes our job easier. We can deliver the information in a way that it is best received at that time.
Since our conversation I have gone down a bit of a rabbit hole searching out more information.
A new volume, The Psychology of High Performance: Developing Human Potential into Domain-Specific Talent, edited by Rena F. Subotnik, Paula Olszewski-Kubilius, and Frank C. Worrell, addresses that question by examining outstanding performance across five different domains: academic disciplines (mathematics and psychology), arts production (culinary arts and drawing/painting), arts performance (dance and acting), professions (medicine, software engineering, and professional teams), and sport (golf and team sports).
The book was, in part, inspired by a famous study by Benjamin Bloom and colleagues in 1985, which retrospectively examined the trajectories of world-class athletes, artists, scholars and professionals. That work, the authors write, “remains a valid and elegant reporting of the developmental stages of instruction experienced by his study participants. What was missing … is an explicit description of psychosocial dimensions of eminent achievement.”
The study of expertise has expanded in recent years to examine similarities and differences across multiple domains (see the Journal of Expertise), and this edited volume brings together scholars across various disciplines. Rena, Paula, and Frank kindly responded to three questions regarding their new book.
What have we learned since Bloom’s original contribution on the psychology of high performance?
Ironically, one of the major things that we have learned since Bloom’s (1985) study is how much he got correct. The importance of looking at talent within domains; providing the right resources both within and outside of school; the importance of the family, especially in the earliest years; the right teachers and mentors at particular stages on the developmental trajectory in a domain; and a community of learners are still key factors in the advancement of high performance.
Since 1985, we have since learned that psychosocial skills and insider knowledge interact with the ability to enhance the likelihood of progression to the next level of talent development, and we do have some ideas about which psychosocial skills matter broadly across domains.
We still need to identify psychosocial skills unique to domains and who is best placed to convey these skills and knowledge. Also, we have little to go on regarding developmental benchmarks for talent development, largely because we assume that present performance is the best predictor of future performance—but it may be that present performance is not the sole predictor. A better predictor may be the capacity to develop and maintain critical psychosocial skills. For example, what happens to a talented individual who loses passion for the domain, stops practicing intensely, or is unable to focus?
What are the commonalities for talent development when considering multiple domains?
All domains change over time in response to societal demands. For example, medicine has needed to increase sub-specialization and pay more attention to training protocols for interacting and communicating with patients. Aesthetics within fields of performance also change and as a result, preparation changes (witness that in the education of artists, the basic skill of drawing has become optional in the curriculum and preference is given to learning what you need to know to do the art you want to do).
Commonalities across talent development domains can be divided into several categories. The first is the personal category. In addition to domain-specific ability and creativity, passion, persistence in the face of failure or setbacks, and engaging in the work of the discipline or field over time are useful across domains.
The second category is environmental. Social, emotional, and financial support are critical. Even in domains where the tools or equipment that is required is relatively inexpensive, the resource of time is key, and time is dependent on a certain amount of fiscal resources.
The third factor is chance, which involves both the personal and environmental. The individual developing talent needs to be on the lookout for opportunities and ready and willing to take up opportunities as they arise. There are a lot of talented individuals aiming for the top and typically there are more talented individuals than there are opportunities.
It is important to note that domains differ in important ways as well. For example, talent trajectories begin, peak, and end at different times. And within domains, there are early and late specialization fields, those that focus more on teamwork and others that are more individual, those that expect large commitments to education and those that do not, and those that require a great deal of disciplined or deliberate practice and those that require less.
The next steps for the field will be to categorize these similarities and differences based on research and the best practices presented in this book and translate this information into a testable model.
What can we learn from talent selection and development from sports that has the potential to be applied in academic settings?
Sports provides several key lessons.
First, the domain of sport relies more on sport-specific criteria than do academic fields. They use actual performance as a selection tool. Individuals are asked to play the sport, often with other equally talented athletes who are trying out, and those who perform best are selected. Teachers (coaches) do the selection with pretty good accuracy.
Second is the importance of ongoing disciplined practice. We use the term disciplined rather than deliberate practice because the nature of the “practice” that one needs to engage in to succeed in physics or acting may be very different than the deliberate practice required in sport, but it is still practice in the discipline.
Sport has long recognized the importance of psychosocial skills like coping with performance anxiety—particularly at the elite levels of competition. Sports take place in front of audiences where one has supporters and individuals who are not rooting for you and you have got to learn to be able to “shut out” distractions and get the job done. Similarly, games are played almost weekly or even more frequently, and athletes have got to put their best selves on the field or court on every occasion.
Thus, an athlete is trained to “pick oneself up” after losses, understand the lessons the loss provides, and move forward to try to win the next game. Sports psychologists are integrated into this important component of training. We leave the development of these skills to chance for academically talented individuals, but we could place more of a focus on developing them.
Sport also seems to have many different avenues for gaining experience in the early years—through school teams, park district activities, club sports, and so on. These opportunities are open to all children and get more selective as they progress. In other words, “on ramps” are readily available. Parents know and accept the idea of starting young children with exposure and progressing to increasingly more selective and competitive opportunities. We do not have such “on ramps” in academics and parents do not have the same knowledge or acceptance of the idea.
However, we argue that many of the advantages of sport come with it being a performance domain, and other performance domains such as elite music performance also offer useful lessons for academic domains. As in sport, in developing elite musical talent, there are explicit criteria for selection based on performance, and diminished reliance on abstract tests.
Teachers are often practicing professionals and provide individualized instruction – much of the talent development work is conducted one-on-one. Teacher selection is also key and sometimes more important than the reputation of the music institution. And beyond one-on-one lessons, there are master classes sharing instruction with all the students of one teacher. Additionally, for a student to progress, he or she needs to pass muster every year in front of the whole department.
Finally, there are “Reality 101” classes requiring students to learn how to behave in professional environments, how to handle stress, how to get an agent, and other practical skills required to facilitate success. These skills would also be useful in academic domains and universities are now beginning to have classes on succeeding in academia or translating your doctoral degree into success outside the academy.
USECA SURVEY
As chairman of the USECA I take my responsibility to the coaches I represent very seriously. I have an Advisory Council Meeting at National Congress. Please take the time to fill out this survey.
https://forms.gle/7EnJJtzNDAcNfA5z6
US Elite Coaches Association Bar and Floor Symposium.
US Elite Coaches Association Bar and Floor Symposium. July 23-24 2021.
USECA Video Club Chairman and owner of MAGMA Gymnastics in New Jersey, John Minh, took it upon himself to host the FIRST USECA Symposium. This one focusing predominantly on Uneven Bars and Tumbling although there were clinics done on ALL events as well as Dance and Conditioning.
John put together a great group of clinicians for the symposium.
John Minh
John Wojtchuk
Ryan Goen
Craig Tetreault
Tony Retrosi
Jill Cookingham
Coaches attended from as far away as South Dakota for the symposium. Along with a wealth of information all attendees also received a 2 month free membership to USECA.
At the conclusion of the weekend John hosted a coaches Q and A. Much like his “Coaches on Couches” series.
The US Elite Coaches Association was originally formed to provide education and information to coaches wanting to enter the elite program. In its 5 decades of existence it has continued to provide educational information through its monthly online newsletter and video club.
The NUMBER ONE question at the end of the symposium- WHEN WILL THERE BE OTHER EDUCATIONAL OPPORTUNITIES LIKE THE SYMPOSIUM?
SOON- We hope, We are planning on taking this to other areas. If you are interested in hosting, please e-mail me!
See links to Notes and Videos at the bottom of page.






USECA Hurdle and Roundoff Notes and videos of drills
USECA Handspring into salto notes and videos
USECA TWISTING Notes and Video
Developmental Twisting Part 1 of 8 (follow links to other drills)
USECA Handsprings into Salto Notes
Tony Retrosi
tretrosi@gymmomentum.com
Front and Back Handspring and Saltos
To be a great tumbler you must be off balance in the way you want to go
Open and Close concept.

In order to transfer your momentum from oneway (backwards or forwards) to up- you need to have a counter action in it. Gainer.
Working Back and front handsprings UPHILL will increase strength and the desired rotation.
HEAD POSITION.
straight is great.
Chin like a soldier
Putting it together
cartwheel step in BHS
Front walkover step in (throw foam)
Front head springs
Bounder over mats
FHS step out, step out, together
BHS step out, step out, together
FHS off mat bounder (fly spring) over mat
BHS over mat, BHS over mat
Round off BHS over mat, BGS over mat

THE FLIP
Teach them what the END is like first.
Teach them the body position you want through out (If they are a little kid I MAY teach a layout first. Spotted)
Teach them how to rebound out as well as land. For example- run, front tuck rebound run front tuck stick.
Front flipping progression
Front handspring bounder over increasingly higher mat.
Front handspring up to handstand on “fat mat”. Fall flat to back.
Front handspring to dive roll onto ”fat mat” sideways. Feet land on floor.
Back flipping progression
Back handspring over mat (on TT) gainer rebound to back
Roundoff BHS rebound to candle on fat mat.
Roundoff BHS rebound to “set” COACHES SPOT
The faster you go in a handspring (either front or back) the less body shape change it takes.
