We all know that there are so many different training methods, training, coaching and personal development. Many gymnastics coaches successfully on their gymnasts stronger, but not necessarily incorporate enough sport specific training in their programs. I've seen gymnasts benefit from the general strength exercises like push-ups, but when it's time to perform certain skills the gymnast is the muscles are not always prepared, accustomed to the order ofMovements for the ability, or strong enough in any desired position, the ability to safely exit.
Gymnasts really need a variety of training, sports include specific training besides general strength conditioning systems in order to simulate accurately the skills in our sport. For example, increasing many straight arm exercises, like the front, press handstands or planche drills simulate more accurately gymnastics skills than bent arm, as the push-up,Bank, or vice versa dips.
Here is an exercise that right arm has helped many gymnasts strengthen their chest, shoulders and back, always stronger in two very important movements. Very often a gymnast must be able to open and close the angle of the shoulder during the uneven bars skills, I've included a very useful exercise, both the upward and downward movements included. This will help you learn to efficiently transition from a movement of the arm to another with ease. ImageYour gymnast a glide kip, cast handstand, hand stand clear of the hip. The movements of the shoulder several times in this short time to reverse. If you see the shoulder movements necessary to connect these skills you will see the reasons I had for the installation of two exercises in a drill more than a decade ago. This exercise actually changes the movements of opening and closing of the angle of the shoulder.
Lie Down Cast / Kip Drill (Barbell / Toning Bar)
1st LocationYour gymnast during this exercise. Enter the complete instructions before beginning the exercise.
2nd Configuration: Make gymnast lie on her back between two folded panel mat with your arms above your head. The head must remain between the mats, but his hands and wrists should go on the mats, so the bar almost touching the ground after it raised above the head for the entire range of motion.
3rd The folded mats must be a few inches higher than your gymnast while she is lyingbetween them for reasons of safety. The bar must be long enough so that each end can rest in the middle of one of the mats. The bar will be raised from and returned to the mats without your gymnast. It should push to have enough space for your gymnast or out, while the bar is on the mat. Although it will be spotting your gymnast, the mats will also help prevent the bar from touching them. When a pad is not on either side is high enough, use two folded mats on each side. Ifthe bar is brought down too fast and falls, you should on the mat, not your gymnast country. This is a very safe practice when the coach and the gymnast safety in mind.
4th After the mats set up at the bar table sets and make sure it is "between the mats or roll.
5th Background: According to the mats and bar available, instruct your gymnast to sit between the mats, slide the legs out from under the crossbar, and then lie down. If so, that the bar is the positionabove the hips.
6th Once positioned, so that the gymnast to grasp the bar and then straighten your arms. Instruct your gymnast to keep your arms straight, but not to stop them.
7th Make sure the bar does not move for a starting position is not secure.
8th Next, assign them to raise the bar toward the ceiling and then simulate on the ground over his head to a cast handstand motion with her upper body.
9th Remind your gymnast to continue to hold the bar securely and then allowyou lift the bar off the floor to the ceiling again, and then lower it onto the carpet over the sides in order to simulate a nap with her upper body.
10th Have your gymnast with more repetitions on, if you can. Information that should be a continuous motion when it is convenient.
11th Your gymnast must probably have more space at the bar mat (initially) that the shoulders (deltoids), what the return phase, which provides for the return includes increasing(Latissimus dorsi) muscles. Ready to develop all phases of this exercise. You can one coach per serving. Helping to identify the lift of the base on a carpet, your gymnast lift the carpet to kneel. Kneel down to find the head to the elevator from the ground. Make sure you can reach the bar, especially if you are over the body of your gymnast.
12th Start with the lightest bar possible, maybe even a broomstick to ensure the safety and proper form. Once accustomed to this exercise, the gymnastthe weights on a barbell or a toning bar, but must always depend on his strength and experience. If you use a bar without any weights, you can wrap a thick towel around each end to prevent your knuckles touch the floor, gymnast.
The second exercise is evident. This also helps the gymnast with specific gymnastic skills because they are in and out of a handstand. The Planche ? Virtual Handstand ? Planche Drill is a great exercise for your bodyTightness, control, upper body strength and core competence. This exercise is an appropriate exercise for gymnasts on so many levels, including those around the vertical cast handstand and clear hip to perform at bars in the near future.
1st Instruct your gymnast standing with his back to a spotting block or mat stack, place your hands on the floor, and then with a foot / ankle on the block. Once the gymnast has a foot / ankle on the block, which can then place the other foot / ankle onto block.
2nd Now your gymnast must be met in a high, around the feet on the block position. Should remain gymnast legs, hips and chest from the floor in this exercise.
3rd Now that Turner is in the push-up position to instruct them to move their hands near the spotting block and her shoulders forward in order to form a slight planche position.
4th Once the gymnast is in a bridge with your feet on the block, they have to squeezethe buttocks and then pull your navel you should use the bottom of the gymnast is stretching back into the right position for a vertical back (pelvic tilt).
5th After the gymnast has formed the correct shape with her lower body, they have to press down and pull the chest at the same time. The back of the gymnast between the shoulder blades should rise toward the ceiling. Your gymnast has just completed a protraction / shoulder shrug performedthe plank push-up position. To teach the shrug touching the back of the gymnast who pick up between the shoulder blades and ask them your hand to the back rounded shape.
6th Instruct your gymnast to believe that the narrow shape for the rest of the year.
7th At the beginning of the exercise, instruct your gymnast to lift one of his legs to the ceiling, but to keep the foot / ankle on the block. Your gymnast body, with the exception ofFoot / ankle still supported on the block as a unit, should the legs, or virtual, handstand move. The leg should be pointing toward the ceiling, forming the handstand shape along with the upper body.
8th Gymnast their shoulders, hips and ankles should be directly over the hands, while the other leg remains supported on the block. Keep you informed with the gymnasts hips and shoulders should be square with the block. Your buttocks should be under, belly,Open waist, chest and shoulders in a shrug / stretched position. Staying square and narrow is not always easy for the gymnast.
9th Once the gymnast is in the right leg, or virtual, handstand, you can begin to slowly back down the leg behind the block and moved her shoulders slightly forward, then back to the planche push up position. Your gymnast's body as a unit moves into the starting position. Instruct your gymnast to keep herHead in line with her spine, neither hidden nor tilted back.
10th Next, instruct your gymnast on the leg, or virtual, handstand by lifting the free leg back up above the hips, so it is vertical, with the exception of their back leg supports. It should also open your arms again, and the square shoulders and hips with the block. Your gymnast must bring on the shoulders and head in alignment for the correct handstand shape. Instruct your gymnast to lookjust above the floor hands to the bridge and then to the vertical locking.
11th Once your gymnast understands the movement of the virtual handstand bridge and back to vertical, I ask you a few repetitions before stopping if it is completed in the situation.
12th Inform your gymnast planche not too far until it builds strength and is friendly to you does not collapse.
13th You need to communicate your gymnast, when it is suffering from fatiguethat you can afford to rest. This exercise brings enormous pressure on the wrists of the gymnast. You should enable them to rest when she communicates that her wrists are tired.
This exercise, if executed properly to mimic the movements of the cast shoulder, hip handstand handstand clear and uneven bars. You can use a piano, is stable up to the piano bar.
The constant change in shoulder angle causes a change in demand on the upper body gymnastMuscles. Your gymnast must be strength in a wide range of positions after performing this exercise often and consistently develop over time.
As you can see, these exercises are very different from push-ups because of the training arm straight, that so mimics gymnastics skills. The entire upper body, your gymnast with this exercise will be called into question. For more frequently and consistently carried out this exercise should help enormously upper body, and largeForce in addition to specific gymnastics skills.
Although the thrust and the Bank great exercises that really do not simulate the skills of gymnastics gymnasts. Gymnastics skills need in a safe way to simulate the mind and the body of a gymnast to perform gymnastics skills to train safely and efficiently.
Karen M. Goeller
www.GymnasticsDrills.com
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