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Gymnastics Article – Simulate the Skills with Straight Arm Conditioning

We all know that there are many different styles of training, training programs, and coach personalities. Many gymnastics coaches are successful in strengthening gymnasts, but do not necessarily include enough sport-specific training in their programs. I have seen gymnasts benefit from general exercises such as push ups, but when it comes time to perform certain skills, the gymnast’s muscles are not always prepared, accustomed to the sequence of movements for the skill -do, or be strong enough in each position needed. skills are successfully completed.

Gymnasts need a variety of training to include sport-specific training in addition to general strength training to more closely mimic athletic performance. For example, many upright exercises such as front lateral raises, hand presses, or plank exercises are more closely related to gymnastic skills than squat exercises such as push ups, bench, or the push.

Here’s a straightforward exercise that has helped many gymnasts strengthen their chest, shoulders and back muscles, becoming stronger in two very important movements. Because gymnasts often have to be able to open and close their shoulders during uneven bars skills, I’ve included essential exercises that include up and down movements. This one should help him learn to effectively transition from one hand to the next. Imagine your gymnast doing kip glides, hand presses, clear hips. He must turn his shoulder several times in that short time. Once you see the shoulder movements needed to connect these skills, you’ll see why I incorporated two exercises into one workout nearly ten years ago. This exercise alternates the movement of opening and then closing the shoulder angle.

Bench Drop / Kip (Barbell / Toning Bar)

1. Find your gymnast during this exercise. Give him full instructions before he begins the exercise.

2. Positioning: Have your gymnast lie on her back between two folded mats with her arms overhead. His head must stay between the mats, but his hands and wrists should extend beyond the mat so that the bar can reach the floor after it is lifted overhead for a full swing.

3. The folding mat must be twice as tall as your gymnast if she is lying between them for safety reasons. The bars should be long enough so that each end can rest in the middle of one of the mats. The bar is removed and returned to the mat without touching your gymnast. There should be enough room for your gymnast to get in or out while the bar rests on the mat. Even if you can see your gymnast, the mat will help prevent the bars from touching them. If one mat on each side is not high enough, use two folded mats on each side. If the bar comes down too fast or falls, it should land on the mat, not your gymnast. It is a very safe exercise when the coach and gymnast keep safety in mind.

4. Once the mat is in place, place the bar on the mat making sure it doesn’t fall between the mats or twist.

5. Starting position: Once the mat and bar are in place, direct your gymnast to sit between the mats, put their feet under the bar, and lie down. He should position himself so that the bar is above his hips.

6. Once seated, allow your gymnast to hold the bar and then straighten their arms. Encourage your gymnast to keep their arms straight, not to lock them.

7. Be careful not to move the bar to an unsafe starting position.

8. Next, instruct him to lift the bar up to the ceiling and then to the floor above his head to mimic the movement of the arms in his upper body.

9. Remind your gymnast to continue to hold the bar firmly and allow him to lift the bar off the floor, back toward the ceiling, and then lower it to the mat above his hips to imitate the kip of his upper body.

10. Allow your gymnast to continue with as many repetitions as possible. Let him know that this should be a continuous movement as he feels comfortable.

11. Your gymnast may need more space to lift the bar off the mat (the start phase) where the shoulders (deltoids) are involved than in the return phase where the back muscles (latissimus) are involved. Be prepared to see every step of this exercise. You can have one coaching position per part. To see the lift off the mat, kneel on one of the mats to help your gymnast get off the mat. Kneel near the head to see the rise from the ground. Make sure you can reach the bar, especially when it’s above your gymnast’s body.

12. Start with the lightest bar possible, maybe even a broomstick to ensure safety and shape. Once your gymnast gets used to this exercise, you can use barbell or barbell weights, but this should always depend on their strength and experience. If you are using a bar without weights, you can wrap a thick towel on each end to prevent your gymnast from touching the floor.

The second exercise is more obvious. This one also helps the gymnast with special gymnastic skills because he will go in and out with the hands. The Planche – Virtual Handstand – Planche Drill is a great exercise for flexibility, conditioning, upper body strength and core strength. This exercise is a suitable exercise for gymnasts of many levels, including those who hope to perform the beam and hip beam on the bars soon.

1. Instruct your gymnast to stand with their backs on a spot or mat, hands on the floor, and one foot on the block. Once your gymnast has one foot/ankle on the block, she can place her other foot/ankle on the block.

2. At this point, your gymnast should be in a high position with their feet on the bar. Your feet, hips and chest should stay on the floor during this exercise.

3. Now that your gymnast is in the push-up position, guide her to move her hands closer to the spot area and her shoulders forward to create a little space on the planche.

4. Once your gymnast is in the plank position with her feet on the block, instruct her to squeeze her glutes and then pull her abs in. handstand (leaning).

5. After your gymnast has developed the correct lower body shape, instruct her to drop to the floor and pull her chest together. The part of your gymnast’s back between the shoulder blades should go up towards the ceiling. Your gymnast has just done a push-up/shoulder roll in the plank position. To help teach the shoulders, find the part of your gymnast’s back that is between your shoulders and ask him to push your hands to form a round back.

6. Instruct your gymnast to maintain this tight form throughout the exercise.

7. To start the exercise, instruct your gymnast to raise one leg towards the ceiling, while the other leg/ankle is on the block. Your gymnast’s body, with the exception of the foot/ankle still supported on the block, should have moved as one unit up to the single leg, or virtual, hand. The leg that points to the ceiling should be the one that forms the shape of the hand with the upper body.

8. Your shoulder, hip and one ankle should be directly over the hand and the other foot should be resting on the block. Let your gymnast know that their hips and shoulders should stay square with the block. The bottom should be under the belly, the hips, chest and shoulders open in a stretched position. Staying square and tight isn’t always easy for gymnasts.

9. Once your gymnast is in a true single leg, or virtual, handstand, she can begin the back movement by slowly lowering her free leg back to the block and shifting her shoulders slightly to return to the planche position. Your gymnast’s body should move as one unit to the starting position. Encourage your gymnast to keep their head in line with their spine, and not slouch or slouch.

10. Next, guide your gymnast back to a single-leg, or virtual, handstand position by raising her free leg above her hip so that she is standing, except for her supported leg. He must also open his forehead, and his shoulders and hips from the barrier. Your gymnast must align her shoulders and head in the correct hand position. Instruct your gymnast to look to the floor above her hands for the planche and then to the block for the handstand.

11. Once your gymnast understands the movement of the virtual hand to the planche and back to the handstand, ask her to complete a few repetitions before stopping if she can.

12. Instruct your gymnasts not to go too far until they are strong and comfortable enough to avoid collapsing.

13. You must also notify your gymnast to communicate when she is tired so that you can rest. This exercise puts a lot of pressure on your gymnast’s wrists. You should let him rest when he talks because his wrists are getting tired.

This exercise, when done correctly, closely matches the movement of the shoulders to the press and the clear hips on the horizontal bar. You can use floor tiles as long as the floor is stable.

A constant change in shoulder angle creates a change in demand on your upper body muscles. Your gymnast should develop strength in many different positions after doing this exercise frequently and consistently over a long period of time.

As you can see, these exercises are different from push ups due to straight arm training which is closely related to gymnastic skills. Your gymnast’s entire upper body will be challenged in this exercise. If done regularly and regularly, this exercise should greatly improve overall body strength in addition to specific gymnastic skills.

Although push ups and bench presses are great exercises, they are not exactly the same as female gymnasts. Gymnastics skills must be developed in a safe manner to train the mind and body to perform gymnastics safely and effectively.

Karen M. Goeller

www.GymnasticsDrills.com

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