Category Archives: gymnastic

Karen Goeller Books

How many have you seen? There are about 20 books available through bookstores by Karen Goeller, CSCS. Check them out here, www.amazon.com/author/karengoeller.

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Journals-Fitness

Advice for Athletes during COVID Pandemic

SONY DSCI hope that you and your family are remaining healthy. Please do not hesitate to reach out to me if there is anything I can do for you. I’m still offering zoom calls at no charge for any athletes who have worked with me within the past year and at a very low cost for everyone else.
Some advice for our athletes…
  1. Try to make strength and flexibility goals for yourself now – for your return to the gym.
  2. Do activities that build strength (bike riding, stair climbing, swing set fitness, swimming, etc)
  3. Do activities that improve speed (sprints, sprints downhill, mountain climbers, flutters in pike and hollow shape)
  4. Try to keep up with body tightness and rebounding (bouncing, jump rope, hopping type drills, push up shape hops)
  5. Keep up with agility (do your pre-workout warm-up daily, playing tag with siblings)
  6. Try to have fun outdoors.
  7. Set a goal for the first week you return to the gym.
  8. Set a goal for two months after you return to the gym.
  9. Set a goal for the next state meet you compete in which would be next year.
  10. Always keep safety in mind when exercising at home and in the gym. You and your parents are responsible for your personal safety at home.
Swing Set Fitness is good conditioning for gymnasts. www.SwingWorkouts.com.
Legs Plus Workouts are great conditioning for gymnasts. www.LegsPlus.com
Gymnastics Drills Book www.GymnasticsDrills.com

Handstand Book  www.HandstandBook.com

Conditioning List, perform each exercise for 45-60 seconds non-stop or 25 repetitions non-stop. This is very little work compared to a four-hour workout.
  1. 1/2 Hollow Up
  2. Hollow Rocks
  3. Arch Ups
  4. Arch Rock
  5. Hip-Thrusts/Baby Candlestick
  6. Reverse Leg-Lifts, Single Leg-Lower-Lift
  7. Alternating Superman
  8. Arch-Legs Only
  9. Pike-Sit Leg-Lifts (Both legs straight and together)
  10. Pike-Sit-Flutters
  11. Straddle-Sit-Leg-Lifts (Both legs at the same time.)
  12. Straddle-Sit Leg Circles (Both legs at the same time.)
  13. V-Ups
  14. Alternating V-Ups
  15. Side Lifts
  16. Side Rocks
  17. Hollow-Arch (Both Sides)
  18. Hollow-Tilt Side to Side
  19. Arch Tilt Side to Side
  20. Plank
  21. Plank-Leg Extension (Lower-Lift Knees)
  22. Plank-Low Back Kicks
  23. Plank-Shrugs (Flat back-round back)
  24. Plank-Forward-Back (Planche-Back)
  25. Side Plank
  26. Side Plank-Lower-Lift Hips
  27. Side Plank-Small Side Kicks
  28. Plank-Side-Plank
  29. Walking or In-Place Lunges (Keep knees in line with middle toes!)

Gymnastics Drills Book www.GymnasticsDrills.com

Handstand Book  www.HandstandBook.com

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Gymnastics Conditioning at Home

Many competitive gymnasts are looking to stay in shape during gymnastics club closures due to this COVID-19 virus. That’s great! Just be sure the home program has effective and appropriate exercises.

Many of the drills and conditioning exercises in these books can be done at home. They are easy to read and simple illustrations help. The Gymnastics Drills and Conditioning book has exercises for press handstand, dance drills and conditioning, uneven bars drills and conditioning, vaulting drills, and running drills. www.GymnasticsDrills.com

The Handstand Drills and Conditioning Book has core strength as well as upper body strength and handstand shape.  www.HandstandDrills.com

And if the gymnast has a swing set in their backyard Swing Set Fitness would be very effective for core and conditioning specific to uneven bars. There are three books with swing exercises. The Swing Workouts book has over ten effective workouts. www.SwingWorkouts.com

And finally to keep good general strength gymnasts can use the Legs Plus Workouts. The Legs Plus workouts do involve using light weights and a medicine ball.  www.LegsPlus.com

With any home program, the gymnast must be mature enough to focus and follow written instructions. It is preferred the parent read along with the gymnast and be sure the gymnast remains focused during each exercise.

And please remember, with any movement injury is possible. You and your child are responsible for your own personal safety.

Please do not hesitate to contact me with any questions.

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#gymnastics #gymnasticsdrills #gymnasticsconditioning #gymnasticsathome #gymnasticsstrength #gymnasticstraining

Gymnastics Coach Suspended

Maggie Haney, coach of Olympic and world champions, has been suspended by USA Gymnastics pending the outcome of a hearing into verbal and emotional abuse allegations against her, the Southern California News Group has learned. Read more by clicking on the link,  https://www.ocregister.com/2020/02/03/maggie-haney-suspended-by-usa-gymnastics/amp/?__twitter_impression=true

Not every coach is like this! Visit at least three gymnastics programs before you sign your child up in one.  Here are some tips on how to choose a program, https://karengoeller.wordpress.com/2016/08/10/how-to-choose-a-gymnastics-program/

 

Training for a 4 Year Old? Seriously?!?!?

Last night I got a call from a parent looking for private training for a four-year-old. Seriously? Private training for a FOUR-year-old?!?

It’s ridiculous & the EXACT reason for so many overuse injuries in kids. The consequences of overtraining can be devastating. Please look at my previous post, listen to the podcast, and watch the youtube video on the link I provide.

Evidently, she did not see my previous post or my posts on any social media before she called. No, I will NOT do a private training session with a four-year-old child. I train competitive athletes with serious goals.

More info at www.BestSportsConditioning.com  and www.BestGymnasticsTraining.com  

Overuse Injuries on the Rise

Overuse Injuries on the Rise
By Karen Goeller, CSCS

I was watching Real Sports with Bryant Gumbell, https://youtu.be/AGxxBER5xJU  and was not surprised by what I heard from doctors, parents, and child-athletes.

As a coach for over 40 years, I have seen many changes. The problem is fueled a few ways-Governing bodies, parents, coaches, and kids with passion for their sport.

Sometimes the child LOVES the sport and does not know when to modify training. They often hide aches and pains from coaches and parents due to fear or so they can keep training.  It is up to adults who know the consequences of overtraining to modify the training for the child who is injured.

A big part of the problem is also that governing bodies of sports such as USA Gymnastics. USAG encourages very young children, starting at age 5. (My opinion, it is a way too young and USAG has likely been motivated by money in membership fees.)  By the time some children are only 8, they are dealing with overuse injuries.

As an NSCA-CSCS, I have had to fix many injured gymnasts in the past decade. Some coaches and parents choose to treat these 5 years old children like pro athletes. They are children and many adults forget that with their eyes on that college scholarship. It takes many years to develop strength, speed, endurance, flexibility, an appreciation for safety, and maturity. It should be a gradual process. A child should not be training like a pro athlete at such a young age.

I have met many parents who are overboard, insisting their children train at home as well as the 25+ hours in the gym. I have had to remind a parent that an 8 year old that she should not be training at home on top of her 25+ hour schedule.  A few years ago I have several parents of five year olds ask for private training the week before their first competition. I said no to all of them. I’ve had parents discount children’s aches, pains, and fatigue and have seen those kids end up in surgery. There is only so much a coach can do when a parent insists their child train at home or pulls a child from a coach who refuses to have a child reduce training to heal from injury.

Not every coach is aware of injury prevention or rehab. They have spent years mastering the sport, how to teach skills and create routines. Some coaches do not do the math when it comes to training. For example, if a gymnast has 5 jumps in her beam routine and you ask her to do 10 routines a day, that is 50 jumps per day on the hardest surface in the gym. Compare that to a routine with 3 jumps times ten routines to equal 30 jumps per day. That is a difference of 20 jumps in one day. The difference becomes really significant over time. In one week that is 250 jumps vs 150. Over one month that is 1000 jumps compared to 600 jumps, a difference of 400 jumps. Coaches should really do the math and learn the breaking point (when gymnasts start to feel aches, pains, fatigue) so they can keep the number just under that breaking point. You can be demanding without overtraining and produce healthy, strong, and successful gymnasts.

Need help with reducing injuries? There are very few high-level gymnastics coaches who also have the CSCS. It is not an easy-fitness certification. It is based on sports science.  A college degree is required to sit for the exam, you are given 6 months to study, it covers exercise prescription for competitive athletes, exercise technique, injuries, injury prevention, nutrition, and more. Not everyone passes the first time.  And in order to keep the certification, we must continue education by attending events, webinars, self-study, doing presentations, and writing.   https://karengoeller.wordpress.com/gymnastics-consultant-and-strength-coach-cscs/

www.BestSportsConditioning.com

www.BestGymnasticsTraining.com

Happy Holidays!

Just a quick note to say enjoy I hope your holiday season…

Spend time with friends and family, enjoy the colorful lights and decorations, or just relax with your time off from work. No matter how you choose to spend this time, I hope you enjoy it.

Yes, I do have many products and services that would be nice gifts. Here are some links in case you are looking for gifts.

www.PortersGifts.com (Sports and Fitness gifts and apparel.)

www.GymnasticsTees.com (Gymnastics gifts and apparel)

www.amazon.com/author/karengoeller (Sports, fitness, and inspirational books, journals, and coloring book)

www.GymnasticsBooks.com (Gymnastics books, journal, coloring book)

www.GymnasticsJournals.com (The most useful gymnastics journal)

www.GymnasticsDrills.com (Gymnastics drills and conditioning exercises)

www.HandstandBook.com (Handstand drills and conditioning exercises)

www.LegsPlus.com (legs Plus workouts, exercise every major muscle group within a quick, effective workout.)

www.SwingSetFitness.com (Exercise outdoors with a playground swing. Quick and very effective.)

www.SwingWorkouts.com (Workouts using a playground swing. Have a blastr getting in shape!)

www.LymphedemaBook.com (You’ll be inspired when you see how I went from bed-ridden cancer patient to who I am now. A cancer diagnosis and life afterwards.)

Coaches Over-Stretching Gymnasts

Gymnastics meet season is almost here and some coaches are scrambling to get everything done that THEY did not do during the summer, including helping their athlete’s condition and stretch properly.

Some coaches are carelessly or recklessly stretching their gymnasts in an effort to make their leaps and jumps bigger to avoid deductions in scores at meets. Stretching an athlete to the point of upsetting and injuring them is not the answer. It is actually abusive, especially if it is painful to the athlete.

It is very possible to manually stretch an athlete without upsetting or injuring them, but most coaches do not know how to do this safely. Sorry, it’s the truth. I have had many athletes come to me for help with injuries as a result of overstretching and/or overtraining then stretching the injured area.

An athlete only needs flexibility slightly beyond what their skills require. Most gymnasts need more speed and strength to perform many skills rather than more flexibility. Many gymnasts are more than flexible enough to split to 180, but their hip flexor, glute, and low back muscles are too slow and/or weak to lift their legs to the 180 degree split required for a good leap. They need more active flexibility, conditioning, specific for leaps as well as drills for technique. These athletes must perform drills and condoning rather than to be forced into an over-split or stretched by a coach with no knowledge of sports science. Being overly flexible at the joint can lead to joint laxity/ligamentous laxity, that’s an unstable joint. An unstable joint can lead to bigger problems such as pain, numbness, tingling, arthritis, joint dislocation, and accidents which can lead to additional injuries.

I am a CSCS, it’s what we do. We base our training on science and experience and that is why we get results without harming athletes. Hire a CSCS or physical therapist to consult with and your athletes will thank you.

Conditioning for Jumps and Leaps, It’s Not just Squats May/June 2016 https://issuu.com/usagymnastics/docs/2016_03mayjune/10

Training with Karen Goeller, www.BestGymnasticsTraining.com.

Gymnastics Article, Coaches being Investigated

USA Gymnastics interviews noted coach, author about Maggie Haney
https://www.ocregister.com/2019/10/02/usa-gymnastics-interviews-noted-coach-author-about-maggie-haney/

Not all coaches are like this. There are many that are very demanding yet also very positive. You may have to drive further than you want for your child to train with the best coach for them, but good coaches exist. Visit at least three gymnastics facilities before you make a decision on where your child will train. Talk to other parents, look at the body language of the kids walking into the gym and leaving. None should look stressed out on their way into a gym. Ask about injuries. It should be under ten percent of the team. Watch the coaches body language and expressions as they arrive. They also should not look stressed walking into the gym. Google and youtube coach, gym owner, and gymnastics facility names to see if anything negative comes up or to (hopefully) read nice reviews or news. Check the state and regional meet results. It’s a tough decision that will change your life for better or worse so be careful with the decision.

Let me know how I can help… Check out my consulting and training pages along with my testimonials.

Whole Team with Ankle or Foot Pain? Severs?

Athlete ankle/foot pain? A whole team with Sever’s? Something must change. My suggestion to the coaches with this issue… Don’t make them tumble or land on hard surfaces for a month. I bet half the issues will resolve themselves.

Athletes should dip their feet in a bucket of ice water for ten minutes then warm/hot water for ten minutes with epsom salt in the warm/hot every night for at least a week. With the ice-they may need to remove their foot often then put back in because it is intense.

Make sure they are properly stretching and conditioning their feet and lower legs. Shown here is an Achilles and calf stretch. And check out the Ankle Drills and Conditioning Poster here, https://www.cafepress.com/gymnasticsstuff/680849

And proper landing mechanics are a must. Look at the USAG Safety Manual for proper landing, they finally got it right. landing from a jump is different than landing from a tumbling pass or dismount.

And here’s a great landing mechanics article from the NSCA. http://myweb.facstaff.wwu.edu/chalmers/PDFs/Landing%20mechanics.pdf

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