Presentazioni delle lezioni per l’Italia Master Workshop.
Developing a Plan for Uneven Bars
Be A Better Coach
Combination Tumbling
Yurchenko Vaulting- Go BIG
Presentazioni delle lezioni per l’Italia Master Workshop.
Developing a Plan for Uneven Bars
Be A Better Coach
Combination Tumbling
Yurchenko Vaulting- Go BIG
Last year I had to cancel all Gym Momentum Camps. This year I decided to start small and slow and see how it went.
The first camp was held at Bright Raven Gymnastics in Rochester, NY. There were somethings we had hoped to do that was impossible. I had wanted to bring in Steve David but the border with Canada was not open yet. Jamie Donkin and I left early on Friday morning to start the drive. We planned the camp for the next 6 + hours! Helping me on Uneven Bars at camp was AJ Banker from The Victors Gymnastics.
Bright Raven Gymnastics East side location is simply one of the nicest gyms I have ever been in. The gym was big and well appointed. We did a few of our group meetings in their dance room which was a perfect more intimate setting. Everyone at Bright Raven made us feel so welcome. I look forward to going back next year where we will have a more “normal” camp.
There is still space in Gym Momentum Camp August 20-22 on Long Island in NY.
HAPPY COACHES, HAPPY KIDS!
AWARDS
Visto che molte palestre in Italia sono chiuse, molte ginnaste non hanno un posto dove allenarsi. Ho visto molte foto e video di ginnaste che fanno il loro meglio a casa. Persino con i trampolini in giardino, con gli esercizi di coreografia del corpo libero nei loro saloni o addirittura usando lo schienale del divano come trave!(per favore non fatelo)
Ci sono 10 azioni di base che bisogna mantenere forti così quando la palestra riapre si può ricominciare più velocemente.
•aerobica e anaerobica di base. La ginnastica è per lo più uno sport anaerobico. Ci sono più sprint che lunghe distanze
Questa potrebbe essere la parte più semplice da fare. Se hai le gambe puoi correre. Pensa al tuo esercizio al corpo libero
Dopo 5 minuti di riscaldamento: corri durante la parte di coreografia e fai uno scatto durante la diagonale.10x
Se hai una bike a casa
Dopo 5 minuti di riscaldamento: velocizza o aumenta la resistenza durante la diagonale.10x
MOVIMENTI BASE DELLA GINNASTICA
•verticali
•salti e atterraggi
•giro è presa
•lanciare e prendere
•tirare e spingere
VERTICALI
•30 secondi di verticale ogni volta che sei in camera tua
•verticali con prese diverse
•verticali di forza
•rimbalza in verticale giù dal letto!
SALTI E ATTERRAGGI
LA ginnastica femminile e al 75% di gambe. Se non vuoi fare altro assicurati che le tue gambe rimangano allenate.
Ci sono milioni di esercizi che si possono fare. Questi sono solo esempi.
Squat: con o senza pesi. Non hai pesi a casa? Usa tua sorella o tuo fratello! Prendi uno zaino con i libri e mettilo sul tuo petto.
•mantieni una buona forma
•squat a una gamba
Caviglie su e giù con un partner o con un elastico
Hamstring push ups con i piedi sotto al divano.
Salti e arrivi ad una gamba.
Candela mi alzo e salto.
•a una gamba
•con entrambe le gambe
Affronti saltati
Affondi con la sedia
Lancio e Cattura
Dobbiamo avere un forte coordinamento di occhi e mani. Prima di poter prendere la barra parallela dobbiamo essere in grado di prendere una palla.
Cucchiaio (hollow) e Acrh
Hollow hold 30 secondi. Rock 15x
Lato Arch hold 30 secondi Rock 15x
Arch Hold 30 secondi. Rock 15 x (sweep arms down like in front layout)
Lato Arch hold 30 secondi. Rock 15 x
Alza i fianchi. 10 x (straight legs)
Bent leg Plank Hold 20 seconds
Una gamba up do 10 each X
Lato Plank hold 20 secondi twist (lawn mower) con o senza pesi 10
Spingere Plank Hold 20 seconds. 10 shrugs. 5 each arm up to push up and back.
Lato Plank hold 20 secondi torcere (lawn mower) con o senza pesi 10
Hollow hold 20 secondi
V up or Straddle V Up 10 x
Press through to spingere
Spingere
Regular
Wide
Narrow
Beam hands
Press Handstand pirouette
TIRARE E PRENDERE
(anche un buon modo di farsi degli amici). La verità è che in palestra di solito ci dimentichiamo della coordinazione. Se non possono prendere una palla, non possono prendere la parallela.
L’Azione di lancio (lancia una palla da calcio) è in tutti gli elementi acrobatici in avanti.
L’azione di lancio all’indietro è in tutti gli elementi acrobatici in dietro.
SPINGERE E TIRARE
se non hai accesso a una parallela.
•trazioni sullo stipite della porta 10x
•piegamenti
•piegamenti in verticale
•piegamenti a quadratino, i piedi su una sedia o sul divano
•planche
A special Thank You to Eleonora Orlandi for helping me with Italian Translation. Any mistakes are MINE. She is wonderful!
It’s a fundamental truth that sometimes the greatest barrier to your success is yourself. Not that you don’t try, aren’t talented, or don’t have the resources to succeed, you do. It’s just that a self-limiting mindset can creep into your view without you realizing it, keeping achievement of your goals forever on an unreachable horizon.
Science can help.
Specifically, cognitive psychologist Amanda Crowell, with awareness of what she calls “defensive failure”, which is what happens when you want to achieve something, think about it constantly, but you just don’t do it. It’s not just because you’re lazy or lack willpower, but is often instead from, as Crowell says “three powerful mindset blocks keeping you locked in a cycle of defensive failure.”
Here’s Crowell’s TEDx talk on the topic.
What follows are the three mental blocks Crowell identifies and how to overcome them.
Visualizing success has been proven to help achieve success–and the opposite holds true too. There is a quote I see often,
“Those who think they can and Those who thing they can’t ARE BOTH RIGHT. “
If you believe you can’t do it, it’s far more likely that you can’t, won’t, or won’t even try. And the only way you can actually fail is when you quit, don’t improve, or never try.
The belief that you can’t do something often involves incorrect assumptions or limiting scenarios that exist only in your head. As Crowell illuminates: “You think that some people have the talent or the genetics to do this thing, and you don’t. If you believe that at the core of success is talent and genetics, then this rookie mistake matters a lot; it’s the proof you need that you didn’t have what it takes.”
And that’s where you get hopelessly off-track; when you finally find the proof (you didn’t consciously know you were searching for) that you… just… can’t do it.
Crowell says to overcome this mental block, know that mistakes are not proof that you never should have tried. They’re merely setbacks intended to help you learn and grow.
I like to remind myself that any failure I experience happens for me, not to me. You can also draw on what I call the “reality reservoir”–think of other things you’ve accomplished that you originally didn’t believe you could do. That will embolden you.
Finally, tell yourself that any setbacks you might encounter will pale in comparison to the progress you’ll have already made.
I fell into this mental block when I first started gymnastics. I was not that strong and I felt I was slower than the rest. It took me a while to build my strength. As I got stronger the skills became easier. In the beginning I was convinced that people like me would never be good at this stuff.
Crowell says the solve here is surprisingly easy (and she’s right, it worked for me). Find others who are like you and were successful. Reality is that 99% of us are doing skills in ways that someone else has already done.
As Crowell puts it, “Secretly, you don’t want to do it; you just think you should want to do it. You value it for the wrong reasons.”
I’ve coached many past this mental block; they were chasing someone else’s dream, living someone’s else’s story, trying to achieve things they were expected to (versus what they really wanted to).
Deep down, if you don’t really want to do something, you won’t (or at least will do so with agony and inefficiency). If faced with a choice to a) take a step towards achieving that thing you don’t really want or b) do anything else you want to do, the latter will win every time because the urge for the former isn’t strong enough. All of this makes you feel like you’re a procrastinator or a failure or worse. A vicious cycle.
The solve here requires getting honest with yourself about what it is that you really want to accomplish, and why. Find the intrinsic reason behind the why and then, as Crowell suggests, use it as a personal energy source to keep you moving towards realization of that goal.
So use the advice here to turn those mental blocks into building blocks of your future success.
This was adapted from an article I read in INC Magazine.
in·ten·tion \in-ˈten(t)-shən\
: the thing that you plan to do or achieve : an aim or purpose
: a determination to act in a certain way : resolve
This time of year many people make NEW YEARS RESOLUTIONS. They set goals for the year in business, in life and in the gym. Goals are great but a goal must start with intention. The problem with just setting goals is that goals generally do not allow for failure and in failure there are many lessons to learn.
In the gym, it is vital for both coaches and gymnasts to have INTENTION in their training. You must train with a purpose. Training is the path which leads to success. If your have no purpose to your training, it is easy to get lost.
The past few years I have done many, many clinics at many gyms through out North America and into Iceland and Europe. When I walk in the first thing I ask is, “What is the goal? What are we going to do?”
I can always tell a program that has a purpose. They are confident in the process and progression. The gymnasts know what they are doing and where they are going.
– Does your team have intention? Or are you wandering around?
Gymnasts MUST have intention as well. When they get up on a Beam, or get ready to Vault or Bars or Tumble- What do they INTEND to do?
They may wobble or fall but then they make a correction.
Getting The Most Out of Your Drills.
The similarities in movement patterns far outweigh the differences. Observed differences are more a matter of degree than of kind. Dr Gerald George
You are always limited by your TIME and SPACE. If you know how skills relate to each other you will be able to work with maximum efficiency.
A HUGE THANK YOU to TUMBL TRAK for supplying Gym Momentum Camp with Sliders and Their New Paralletts to all our staff, visiting coaches and participating gyms.
(Now could you send me fun things to play on at my lake house?)
You could NOT tell that it is spring here in New Hampshire. It’s snowed and iced off and on for the last 2 days. This is CRAZY.
Level 9/10 Regionals in USA and Provincials in Canada were this last weekend. I hope you had a successful weekend. It is a long, stressful weekend and anything can happen. So much is out of your control.
I read a quote this weekend- “Hope is a vampire. Really Hard to kill.” They were specifically talking about the outcome of the Cubs / Braves baseball game. The Cubs couldn’t do ANYTHING right going into the 8th inning. The Cubs trailed by eight runs early but chipped away to a 10-5 deficit entering the eighth. As the wind-chill factor dipped to 25 degrees the Braves imploded and the Cubs Exploded for 9 Runs to win the game.
There is ALWAYS HOPE.
The last time the Boston Bruins Played Toronto in the playoff’s the Bruins were behind 3-1 in their final game. It was not looking good. Until it did. The Bruins scored 4 goals is 11 minutes to win and go onto the next round.
There is ALWAYS HOPE.
At the 2004 Olympics in Athens, Paul Hamm fell on Vault (nearly landing on the judges). At that point most people would have just mailed in their last 2 events. He fought through P. Bars and in one of the best olympic moments NAILED his High Bar routine to win Olympic Gold. The first AA Gold medal for a US man in a century (Julius Lenhart 1904 Olympics in St Louis.).
There us ALWAYS HOPE
As coaches we are faced with seemingly impossible odds on a daily basis. You have to be a rock with steady emotions. You have to hold on to hope. How can you expect a gymnast to hold out hope when you don’t?
You put in the time in the gym. You go to all the right competitions. You go to your championship and feel confident and prepared- BUT- Sometimes things are not going to go as you want them to. Don’t give up the fight. There is ALWAYS HOPE. You just never know.
As always I am excited to see my GYM MOMENTUM family. I always pick up so many great ideas from the coaches at camp. My goal is still to learn something every day. Many of the Gym Momentum Training Camp Coaches will be presenting at National Congress and Regional Congresses. Camp may be a great opportunity for you to ask them questions and have then expand on their presentations.