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Wit and Wisdom- New Years Edition

December 30, 2011 Leave a Comment

“New Year’s eve is like every other night; there is no pause in the march of the universe, no breathless moment of silence among created things that the passage of another twelve months may be noted; and yet no man has quite the same thoughts this evening that come with the coming of darkness on other nights.” -Hamilton Wright Mabie

“May all your troubles last as long as your New Year’s resolutions!” Unknown

“If you want an interesting party sometime, combine cocktails and a fresh box of crayons for everyone.” Robert Fulghum
“Youth is when you’re allowed to stay up late on New Year’s Eve. Middle age is when you’re forced to.” Bill Vaughan

“The future belongs to those who believe in the beauty of their dreams.” -Eleanor Roosevelt
“We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day.” -Edith Lovejoy Pierce

“New Year’s Resolution: To tolerate fools more gladly, provided this does not encourage them to take up more of my time.” James Agate

Here is a great video from Goo Goo Dolls for the new year. I make sure I play this song each New Years. Happy New Year Everyone. Keep the Momentum Going
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Top TEN of 2011

December 30, 2011 Leave a Comment

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
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Over Coaching

December 29, 2011 3 Comments

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.
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RELEIVING BACK PAIN FOR COACHES

December 28, 2011 1 Comment

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.
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Core Strength For Coaches

December 27, 2011 Leave a Comment

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.

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Rules For a Better Life In and Out of The Gym

December 26, 2011 Leave a Comment

 

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
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Christmas Ceasefire

December 24, 2011 Leave a Comment

This time of year we really need to put aside our differences.

When we say PEACE ON EARTH remember that peace doesn’t see race, color, or religion. I truly believe that 99.9% of all people on earth want the same thing.

A roof over our head

A better life for our children

A world of peace and prosperity.

To Love and be Loved.

Lets focus on our similarities not our differences.

Read about the World War 1 Christmas Ceasefire.

and just for fun- Watch Snoopy’s Christmas

 

 

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Holiday Greeting

December 23, 2011 Leave a Comment

Hey- I know it is a busy time of year. You just had a meet and you have another coming up. Mean while you have to fit in 4 holiday celebrations in the next 2 1/2 days.  Just remember that you need to take a little time for yourself and your family.

 

Have a great holiday. Have a drink (if you so desire) and try not to eat ALL the cookies your gymnasts gave you.

 

 

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Wit and Wisdom- Holiday edition!

December 23, 2011 Leave a Comment

“There’s nothing sadder in this world than to awake Christmas morning and not be a child.” Unknown

 

Dear Santa,

I’m writing to let you know that I’ve been naughty… and it was worth it

You fat, judgmental bastard.

” Gosh, I hope this never catches fire, It is Fire season and there are a lot of unexplained fires” My son when I gave him a bad gift as a joke last Christmas

“To think, I got this on the year when I vowed to give all my gifts to charity” My daughter when I gave her the ugliest Christmas sweater I could find.

“Christmas at my house is always at least six or seven times more pleasant than anywhere else. We start drinking early. And while everyone else is seeing only one Santa Claus, we’ll be seeing six or seven.”  W. C. Fields

Christmas gift suggestions:

  • To your enemy, forgiveness.
  • To an opponent, tolerance.
  • To a friend, your heart.
  • To a customer, service.
  • To all, charity.
  • To every child, a good example.
  • To yourself, respect.

“Most Texans think Hanukkah is some sort of duck call” Richard Lewis

“Christmas brings enormous electric bills. Candles are used for Hanukkah. Not only are we spared enormous electric bills, but we get to feel good about not contributing to the energy crisis.“ Koach.org

and my favorite from National Lampoons Christmas Vacation:

 

Clark: Can I refill your eggnog for you? Get you something to eat? Drive you out to the middle of nowhere and leave you for dead?
Eddie: Naw, I’m doing just fine, Clark.

 

 

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Gymnastics Coach’s Code of Professional Conduct

December 23, 2011 Leave a Comment

I NEED TO THANK JOHN HOWARD FROM THE GYMNASTICS ZONE FOR LETTING ME RE- POST THIS.  John has some great articles on his website. If I were you, I would check it often! Follow him on twitter @gymnasticszone.

If you did not read Drs Joe and Sue Massimo’s article on Ethics, You may want to read that first.

ETHICS

 

Code of Professional Conduct

What make you a PROFESSIONAL COACH?

  • Just getting paid does not make you a PROFESSIONAL COACH.
  • Just paying  a membership fee does not make you a PROFESSIONAL COACH
  • Just taking a test and passing a background check does not make you a PROFESSIONAL COACH..

Coaching is a lifetime commitment to learning and teaching.  Coaching is understanding your own shortcomings and weaknesses and fixing them.

Professional gymnastics coaches control their own feelings and emotions in order to move gymnasts forward in dealing with their gymnastics careers.  Professional gymnastics coaches have the highest standards when it comes to the the role model they are for gymnasts and how those gymnasts move through their gymnastics career and the rest of their lives.  Professional gymnastics coaches live up to even higher ideals and standards than they expect of their gymnasts.  Professional gymnastics coaches follow a code of conduct in their personal and professional lives.

Read the entire Article

CODE OF CONDUCT

 

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