Thank you all for having me down to your Region. You have a great Region and a great Congress. I felt very welcomed! I hope my lectures were informative and made you think! Hope too see you soon. Please share any photos you took during my lectures so I can prove that I actually worked while I was there!
Special Shout Outs to:
– Coaches As Educators (BTW- sorry for making you cry)
– Failure a Prerequisite for Success (part of coaches as educators lecture)
– Bar Plan (lecture slides coming soon. Here is link to article I wrote on it It covers 99% of lecture)
Share your thoughts and comments on the Gym Momentum FB page.
To learn More about US Elite Coaches Association
CLEAR HIP CIRCLES AND GIANTS
5 SKILLS EVERY GYMNAST NEEDS TO BE SUCCESSFUL
THE BIG 5
CLEAR HIP HANDSTAND/ Other in bar skill
Where it all starts
Clear Hip Circle
Body Shape Rules
Strong CORE Strength. (What is your Core?)
Ability to Hold Static Shape BEFORE you try to move through it
Work parts independently as well as together
Body weight, the light resistance, increase resistance with out losing shape.
Clear hip/ Toe Hand/ Stalder Drills
Back Hip Circles in a row. Straight Body
Baby clear hip circles in a row. Getting bigger. Maintain Shape
Quick turns on strap bar (too much time bad for wrists)
LOTS and LOTS of Back Extension Rolls
for Toe Handstand and Stalder
Jump Clearhip/ Toe on
Jump to toe circle
Double leg jam
Clear Hips in a row
The “up swing”
Many of the same drills as CLEAR HIPS
Maintain body shape
Opening of Arms
Toes lead the way
Neutral Head Position
Front and back tumbling
Tony’s 10 Commandments for tumbling
1. PLAN. Proper planning prevents piss poor performance
2. Teach the big picture. – Don’t be so technical when they are learning.
3. Patience – not everyone learns at the same pace
4. Teach it right the first time
5. Safety rolls. Learn how to fall. It is going to happen, be prepared
6. Small muscles help big muscles Use all of them! Conditioning for success
7. provide training stations, twisting rules etc. and encourage simple basics. — Then let them explore
8. Same direction twisting front and back
9. Arms lead the way
10. Spotting is a step not a solution
Give the gymnasts an opportunity to fail… and to succeed…
failure is a prerequisite for success. let them know that it is ok.
they can not make a correction without risking failure
all gymnastics starts with tumbling
teach it right the first time
go back a step if the gymnasts gets confused.
– THERE IS NO SHORTCUT.
Try to be very methodical.
Give corrections not observations
Preparing the Body
Tumbling is equal amounts legs and arms. Your conditioning should reflect that.
What do your legs have to do?
The stomach holds the body together, it is often the “weak link”
Arms need to be straight, need to PUSH, Pulling exercises for balance.
Make the muscle strong. Then train it to be fast.
The use of plyometric conditioning
condition FOR SUCCESS
roll back stand (both leg, single leg- progress to roll back jump.)
jump lunges (FRONt AND SIDEWAYS)
step up kicks
lots of jumping!
jump up and off of mat
lead into lots of rebounds
Prepare the mind
teach – muscle memory
break the skill down
teach what each part needs to do
find as many places as possible to do those positions
important body shapes
side arch (for twisting)
neutral head position
basic line tumbling
done every day
base for every event
have a plan, what do you want them to get from this?
Split walk 3 sec. square, then flat
Handstand forward roll straddle through
Back and Front limber
back extension roll
3 steps kick front, side, back
kick front, side, back, bwo
alternate front walkover
forward roll tuck, pike, straddle up to hs.
front and side cartwheels
side and front aerials
Safety rolls- there is ONLY 1 guarantee, you are going to fall, so be ready.
Forward and backward rolls
Handstands before cartwheels
Front and back limbers
Front and back walkovers before handsprings
the round off- a sideways handspring
Far arm cartwheel
Stretched out skip
I tend to do hurdle front handsprings before round offs
Front Tumbling progression
Headspring before Handspring
Handsrping step out before together.
Work Tight Arch
FHS step out- FHS step out- FHS 2 feet rebound
FHS – rebound- bounder (eventually front tuck)
FHS – front tuck/ pike- rebound- bounder
run punch front- rebound- bounder
run punch front- bounder- rebound
run punch front- punch front
FHS- front pike- front
Back tumbling progression
rows of BHS (time these!)
Round off BHS “set”
be willing to spot “set” and layout for good body position
i teach lay out first. then pike/ tuck
make sure they know how to land
Double back, full in, Arabian double
Building a BRIDGE between compulsory and Optional Vaulting
a bridge from handsprings to optional vaults
Atlantic Gymnastics Training Centers
Handspring vault –
The better you get at the compulsory handspring vault the better you get at NOT flipping.
USA Level 3-7
FORM AND EXECUTION
REINFORCEMENT OF BASIC SKILLS
LEARN HOW TO COMPETE!!
Good and Bad
so competitive at compulsory levels it could set you back
Have A Plan
What drills and when?
What drills to continue?
When to introduce new entry?
How much time to spend?
How will the effect their score?
Competition is good. You need to know how to WIN and how to lose.
Have the skill level BEFORE you reach that level of competition.
You are either getting better or getting worse. There is no staying the same.
BE VERY CLEAR WITH YOUR REQUIREMENTS
LEVEL 4: HANDSPRING VAULT
LEVEL 5: HANDSPRING OVER TABLE TO STAND ON 2, 8 inch MATS.
LEVEL 6: HANDSPRING OVER TABLE TO STAND ON FAT MAT. TSUK/ YURCHENKO TIMER
LEVEL 7:LEARN A FLIPPING VAULT
LEVEL 9: H.S. FRONT, LAYOUT TSUK OR YURCHENKO-
LEVEL 10: HS front pike, Yurchenko LO full twist
PRE-ELITE MUST HAVE LAYOUT YURCHENKO ready to twist
Elite. Yurchenko 1.5+++
My Dream Compulsory Program
Level 3- Handspring to flat back on fat mat
Level 4- Handspring over table to mat 8 inches higher than table
Level 5- Handspring
Level 6- Vault “timer” to stacked mats.
Tony’s 10 Commandments
Have a Plan
Teach Body positions (and relate it to their vault)
Learn to Bounce on the board
Teach them how to land
Teach them how to fall (because it’s going to happen)
Lay the base early for future vaults
Teach them how to flip other places that are easier before they vault
Be clear and be quick with corrections.
LET THEM PLAY
WRITE IT DOWN!
BE FLEXIBLE, every kid, every group will be different.
WHAT IS YOUR GOAL?
GET OTHER COACHES INVOLVED.
DRILLS AT EACH LEVEL. not just skills
6-8 year old
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 under swing
Maintain straight body throughout
8-10 year olds
Keep working Increased power and speed.
Introduce Round off entry vaults.
Learn a flipping vault.
Lots of tramp vault to increase awareness
10-12 year old
Complete Flipping vault.
Further development of second family.
Should be able to flip Yurchenko.
12-14 Year old
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.
Have one VERY strong vault with a second back up from different family.
Level 1-3 Pre Competitive Team
LET THEM RUN!
BOUNCE vs. JUMP
tuck, pike, layout
HANDSPRING TO BACK (COMPULSORY VAULT)
SPOTTED FRONT LAYOUT
HANDSPRING OVER FAT MAT
HANDSPRING OVER TABLE TO FAT MAT
FRONT TUCK OFF BOARD TO 8 IN MAT
CARTWHEEL/ ROUNDOFF TO CARPET SQUARE
ROUNDOFF ONTO BOARD REBOUND
ROUNDOFF OVER MAT
FRONT HANDSPRING OFF BOARD
BOUNCE ON BOARD (front and back)
RUN AND REBOUND ON BOARD (up to 8 in mat)
KICK TO HANDSTAND TO FLAT BACK ON MAT
FRONT AND BACK LIMBERS
CARTWHEELS ON LINE
ROUNDOFF ON LINE
PUSH UP BOUNCES
LEVEL 4 VAULT, LOW MATS THEN INCREASE HEIGHT
HANDSPRING OVER TABLE (compulsory vault)
HANDSPRING POP TO HANDSTAND OVER TABLE
HANDSPRING OVER TABLE TO STACKED MAT
1/4 ON TO STACKED MATS
ROUND OFF OVER PANEL MAT OR TABLE TRAINER
ROUND OFF (TSUK TIMER) OFF BOARD
Handspring over table (compulsory vault) to 2, 8 in mats. Continue stacking mats for increased “pop”
Continue with development of different entries.
HANDSPRING 1/1 TWIST
ALL VAULTS- TIMER TO FAT MAT.
I will be teaching a USAG W200 Course at Metro South Gymnastics Academy in Canton, MA
Register through USA-Gymnastics
This is a live, six-hour, hands-on training course designed for school age, pre-team and Level 1-4 coaches. This is a NEW course developed for pre team, level 1-4 coaches and even school age recreational coaches. Course topics include warm ups, conditioning, lesson planning, hands on spotting and lecture for all Olympic events. This is a great hands on experience of drills and skill progression with instructors demonstrating practical examples of coaching level 1-4 gymnastics.
The W200 Development Coaches Course: HOTD has been developed to:
Enhance the status of beginning level competitive gymnastics programs throughout the United States.
Establish certificate program requirements which will help identify competent pre-team and competitive (Level 1-4) gymnastics coaches.
Provide appropriate skills, drills and techniques for entry level competitive coaches.
Help standardize pre-team and entry level competitive gymnastics teaching throughout the United States.
Provide resources, instructional materials, and assistance at levels 1-4 coaching
Provides Hands on Spotting on all four Olympic Events.
U200 Development Coaches Course: Sports Science (online) is a companion to W200: Development Coaches Course: Hands on Training (HOTD). It is highly recommended that you complete U200 prior to W200. However, it is not a requirement to take U200 first. U200 covers the sports science aspects of coaching this level athlete including nutrition, biomechanics, injury prevention and psychology.
Attendance to the W200 course is eligible for 6 hours of CPE credit.
11/15/2014 3:00 PM Metro South Gymnastics Academy 255 Revere St. Suite A&B , Canton, MA, 02021
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…]