Fitness | Nutrition

Gymnastics: Sport Conditioning

Gymnastics Article: Simulating the skills with the straight arm conditioning

We all know there are so many different training methods, training, coaching and public figures. Many gymnastics coaches successfully get 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 comes when performing certain skills the gymnast muscle are not always prepared, accustomed to the movement sequence for skills, or strong enough in each position required to safely complete the skill.

Gymnasts really need a variety of training to include sport specific training, besides general strength conditioning in order to simulate the skills of our sport. For example, the straight arm wide variety of exercises such as the lateral magnification front, press handstand, or planche drills more closely simulate gymnastics skills bent arm exercises such as push up, bench press or dips versa.

Here is a straight arm exercise has helped many gymnasts strengthen your chest, shoulders and back muscles, becoming stronger in two movements very important. Since the gymnast must often be able to open and close the shoulder angle during skills on the uneven bars, I have included a very useful exercise which incorporates both up and down movements. This is due to help you learn to efficiently transition from an arm movement to another with ease. Imagine that your gymnast performs a glide kip, cast handstand, clear hip handstand. She will have to reverse the movements of the shoulder several times in this short period of time. Once you see the shoulder movements necessary to connect these skills you will see the reasons I had for incorporating two exercises into an exercise in over a decade ago. This exercise actually alternates the opening moves, and then close the angle of the shoulder.

Lie Down Cast / Kip Drill (Barbell / Toning Bar)

Spot your gymnast during this exercise. Give complete instructions before beginning the exercise.

Setup: Have your gymnast lie on the bent between two panel mats with your arms above your head. Your head should remain between the mats, but their hands and wrists should go beyond the mats in order to allow the bar to touch almost ground after his head rose above for the full range of motion.

The folded mats must be a few inches higher than the gymnast as she lies between them for safety reasons. The bar should be long enough so that each end can rest in the center of one of the mats. The bar is raised and returned to the mats without touching your gymnast. You must have sufficient space for your gymnast to slide in or out, while the bar rests on the mats. Although he stained his gymnast, the mats will also help to avoid touching the bar. If a rug on each side is not high enough, please use two folded mats on each side. If the bar is reduced too quickly or dropped, must land on the mats, not the gymnast. This is a very safe exercise when the coach and gymnast maintain security in mind.

Once the rugs are created, place the bar on the mats and make sure that they will not fall between the mats or roll off.

Starting Position: Once the carpets and bar are in place, instruct the gymnast to sit between the mats, slide her legs under the bar, and then lie down. She must same position so that the bar is above the hips.

Once in place, allow the gymnast to grab the bar and then straighten your arms. Instruct your gymnast to keep arms straight but not locked up.

Be careful the bar does not shift to a safe starting position.

Then instruct her to raise the bar up toward the ceiling and then to the floor above her head to simulate a cast to handstand motion with her upper body.

Remember the gymnast to continue to hold the safety bar, and then allow you to lift the bar from the floor to the ceiling again, and then lower it to the canvas above the hips to simulate a kip with her upper body.

Allow your gymnast to continue with several repetitions if she is capable. Report it to be a continuous motion once she is comfortable.

Your gymnast will probably need more space for lifting the bar mat (the initiation phase), which involves the shoulders (deltoids) of what will be in phase return involving the back (latissimus dorsi) muscles. Be prepared to detect all stages of this exercise. You can have a coach of each piece of land. To spot the lift from the mat, kneel on mats to help your gymnast lift off the mat. Kneel near her head about to lift from the floor. Make sure you can reach the bar, especially when it is above the body of the gymnast.

Start with the lightest bar possible, maybe even a broomstick to ensure proper safety and form. Once used to this exercise, the gymnast can use weights on a barbell or a toning bar, but you should always rely on his strength and experience. If you are using a bar without weight, you can wrap a thick towel around each end to help prevent the knuckles of his gymnast touch the ground.

The second exercise is more evident. This also helps the gymnast with skills specific to gymnastics because it goes in and out of a stop hands. The Planche – Virtual Handstand – Planche Drill is a great exercise for body tightness, control, upper body strength and core strength. This exercise is an exercise appropriate for gymnasts on many levels, including that the deal is expected to perform handstand and clear hip handstand on bars in the near future.

Instruct your gymnast to stand with his back to a stained block or mat stack, place your hands on the floor, then put one foot / ankle on the block. Once the gymnast has a foot / ankle on the block, you can put the other foot / ankle up on the block.

Now the gymnast must be on an impulse rises to the position with feet on the block. Gymnast's legs, hips and chest should remain off the floor throughout this exercise.

Now that the gymnast is in the drive rises to the position, instruct her to move her hands closer to block stains and shoulders forward to form a slight planche position.

Once the gymnast is in the planche position with feet on the block, instruct her to squeeze your buttocks and then pull your belly button in. You should see the bottom of your back gymnast elongate into the correct position of the lower back to the pine (pelvic tilt).

After your gymnast has formed the right way, hand lower body, instruct her to push down and pull in the chest at the same time. The back of the gymnast between the shoulder blades should rise toward the ceiling. Your gymnast has just make an extension / Shrug shoulders in the planche push up position. To help teach shrug touch the back of the gymnast is between his shoulder blades and ask them to push up on your hand to form the back rounded.

Instruct your gymnast to consider tightly on the rest of the year.

To start the exercise, instruct your gymnast to lift one leg toward the ceiling, but to keep her other foot / ankle on the block. The body of the gymnast, with the exception of the foot / ankle still supported in the block should be moved as a unit to single leg, or virtual, handstand. The leg is pointing toward the ceiling should be the formation of the handstand shape along the upper body.

the shoulders of the gymnast, the hip and ankle should be directly over your hands, while the other leg remains supported on the block. Inform your gymnast that her hips and shoulders should remain square with the bloc. Your buttocks should be under, in the belly, hips open, chest in, and shoulders in a gesture / stretched position. Rest of the square and is set not always is easy for the gymnast.

Once the gymnast is in the right leg only, or virtual, handstand position that can start the return stroke slowly down the free leg behind the block and change the shoulders slightly forward so she returns to the planche push up. The body of the gymnast must move as one unit to the starting position. Instruct the gymnast to keep the head in line with your spine, hidden inside or tilted back.

Then Instruct your gymnast to return to the single leg, or virtual, handstand position by lifting the free leg back up above the hips so that she is upright, with the exception of the leg support. She also must open your backup armpits, and shoulders and hips square with the block. Your gymnast must holding the shoulders and head in alignment with the correct handstand again. Instruct your gymnast to look at the floor just above his hands for the planche and then at the block the handstand.

Once your gymnast understands the movement of the virtual handstand to plate and back to the handstand, ask to complete a few repetitions before stopping if she is capable.

Inform your gymnast not to plate too far forward until it builds strength and becomes very comfortable for which does not collapse.

You should also inform your gymnast to communicate when you are fatigued her so you can keep at rest. This exercise puts enormous pressure on the wrists of gymnast. You should allow to rest when they are reported to wrists are getting tired.

This exercise, when done correctly, simulates shoulder of the cast handstand and clear hip handstand in the uneven bars. You can use a bar on the ground as long as the bar on the ground is stable.

The constant change in shoulder angle causes a change in demand on the gymnast's upper body muscles. Your gymnast must develop strength in a wide range of positions after performing this exercise regularly and consistently over time.

As you can see, these exercises are very different from the chest, due to straight arm training, which so closely simulates gymnastics skills. Gymnast entire upper body will be challenged with this exercise. If performed frequently and consistently This exercise should help tremendously with overall upper body strength in addition to the specific skills of gymnastics.

Although the push up and press the banks are great exercises that do not actually simulate the skills of the women's gymnastics gymnasts. Gymnastics skills must be simulated in a safe manner for the formation a gymnast mind and body to perform gymnastics skills safely and efficiently.

For more calisthenics and conditioning exercises www.GymnasticsStuff.com visit.

Karen M. Goeller, author of Gymnastics Drills and Conditioning Books Fitness Books and oscillation.

About the Author

Karen Goeller is the author of the Swing Set Fitness books and the Gymnastics Drills and Conditioning books. She is the author of more gymnastics books than anyone in the USA. Besides being a well known author, Karen Goeller writes fitness programs and offers training through the web. For more information on Karen Goeller visit www.KarenGoeller.com . For more information on her fitness books visit www.SwingWorkouts.com . For more information on her gymnastics books visit www.GymnasticsBooks.com.

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