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Gymnastics Article: Simulating the skills with his right arm conditioning



We all know there are so many different training methods, training programs, coaching and personalities. Many gymnastics coaches successfully get their gymnasts stronger, but they are not necessarily incorporate enough sport training in their specific programs. I've seen gymnasts benefit from the general strength exercises such as push ups, but when it comes time to perform certain skills the gymnast muscles are not always prepared, accustomed to the movement sequence for skills, not enough strong in every position you want to safely complete skills.

Gymnasts really need a variety of training to include sport specific training and more general strength conditioning in order to better simulate the skills in our sport. For example, many right arm exercises such as raising the front side, press ATR, or plank exercises closer to simulate the skills of gymnastics that the bent arm exercises such as push ups bench press, dips, or vice versa.

Here's an exercise that right arm has helped many gymnasts strengthen their chest, shoulders and back muscles, becoming stronger in two very important movements. Since the gymnast must often be able to open and close the shoulder angle during skills on uneven bars, I included a very useful exercise which incorporates both up and down movements. This should help in learning effective transition from a movement of the arm to another with ease. Imagine your gymnast performing a glide kip, cast ATR ATR clear hip. It will 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 my reasons for incorporating two exercises into one drill more than a decade ago. This exercise actually alternates the motions of opening and closing of the angle, then the shoulder.

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

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

Setup: Have you gymnast lie on her back between two folded panel mat with his arms above his head. His head should remain in the carpet, but her hands and wrists should go beyond the mat to allow the bar to almost touch the ground after being lifted over the head to the full range of motion.

The carpets must be folded several inches higher than the gymnast, so it is between them for safety reasons. The bar should be long enough so that each end can rest on the center of one of the mats. The bar will be lifted from and returned to the mat without touching your gymnast. There should be enough space for your gymnast to slide in or out of the bar rests on the carpet. Although you will find your gymnast, the mats will also help prevent the bar to touch. 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 falls, it must land on the carpet, not your gymnast. It is a very safe exercise when the coach and gymnast maintain security in mind.

Once the mats are put in place, raise the bar on the carpet and make sure it does not fall between the mats or roll off.

Starting Position: Once the carpet and bar are in place, ask your gymnast to sit between the mats, slide her legs under the bar, then to bed. It must be positioned so that the bar is above her hips.

Once in place, allow your gymnast to grasp the bar, then straighten your arms. Ask your gym to keep his right arm, but not to lock them.

Be careful the bar does not move in a dangerous position to start.

Then load.