Books are nice gifts… Check out Karen Goeller’s sports, fitness, and children’s books. And be sure to check out the book on her life story after a cancer diagnosis.
Books by Karen Goeller
Titles include: Gymnastics Drills and Conditioning, Handstand Drills and Conditioning, Gymnastics Journal, Gymnastics Coloring Book, Fitness Journal, Strength Training Journal, Fitness on a Swing Set, Swing Set Workouts, Legs Plus Workouts, Lymphedema: Sentenced to Life in Bed, Missy’s Voice, and More.
I can’t believe the progress I had with one 14 year old gymnast yesterday.
Gymnasts must be able to do complete splits, 180 degrees. That’s a straight line from ankle to ankle. This photo is one of my gymnasts performing a split leap. It is better than the required 180 degrees a gymnast needs.
A gymnast came to me for help with flexibility and other injuries. I asked her “stretch” on her own before we started. She spent about ten minutes stretching. I then asked her to show me her split on her less flexible side. She was about six inches from the floor. Her hamstrings had decent flexibility, but her hip flexors were very tight. To me it was obvious because her front leg was nearly all the way down, but the gap was between her upper thigh on her back leg and the floor. She was tilted forward.
We then spent ten to fifteen minutes doing many variations of a hip flexor stretch seen here. I had her do the stretch with varying foot positions, leaning forward as seen here and upright. She said her coaches never allow them to do the stretch with their back leg up, but she said she always felt it more this way.
After that I asked her to try her split again. Her expression was priceless because she was able to go all the way down, 180 degrees for the first time in her life!!! Why did it only take fifteen minutes to reach this success when it usually takes gymnasts several months to accomplish the same thing? The answer is simple. Many gymnasts are not actually stretching properly or they are not stretching the muscles they really need to stretch. They think doing a split will help the split, when in fact, it often will not. Wait, what? She said her coaches make her do “over-splits” for two minutes and it’s been that way for a really long time. Guess what, over splits do not really work.
You read that correctly. First, you must identify which muscles are tight. In her case it was the hip flexors, mainly the psoas muscle. Then, you must stretch that muscle individually. Stretch it slowly, in various positions, and in small increments.
The athlete and their muscles must be completely relaxed in order for any progress. This gymnast was happy the entire time that we were stretching. She felt the stretches, but no pain. After about ten minutes in the gym, her dad said “your voice sounds so soothing.” I just smiled and said there is no reason to yell or be angry.
Stressing an athlete out and making them hold one position for two minutes will not really do much for flexibility. And manually pressing on them while they are stressed can also cause problems such as locking muscles, reduced flexibility, and emotional trauma. Stretching an athlete to the point of tears is not necessary and it’s really abusive.
Once an athlete’s muscles lock up you not only prevent progress, you could be reducing flexibility, and causing injury. A gymnast’s skill performance may also decline as a result. Coaches want results and they want them fast, but why aren’t they listening to sports science? Unfortunately, many are just repeating what they did as gymnasts instead of doing their homework, going to clinics, and consulting with CSCS’s and physical therapists.
Your Gymnast’s Life is In Her Hands. Your Gymnast Will Peel Off the Bar if She is Not Prepared.
I think we will have more gymnasts peeling off the bars in the first month back than ever before. Why? Because many gymnasts have not done any strength for their grip-hands and forearms.
They will likely have only done shaping and core conditioning. How many have actually done conditioning for grip strength? I’d guess almost none of them. It is not something that is stressed once a gymnast has been doing giants on bars for a long time. Hanging on the bar daily builds that strength, but most gymnasts do not have a bar to hang from at home.
Please keep in mind that a gymnast’s life is literally in their hands when swinging on the bars. If they peel off during a giant, or any skill for that matter, they can cause serious injury or even death. The tensile force on the hands, forearms, and the rest of the body during giants could be several times their body weight. Will they come back prepared to withstand that force? If they cannot hold heavy dumbbells without dropping them or hang on the bar for 30 seconds to one minute and have not been doing grip strength exercises or hanging conditioning they should not be doing giants the first week back in the gym.
And be extremely careful in the straps too. Swinging in the straps creates even more tensile force because of the speed of the giants and circle skills. Gymnasts can cause tears in the soft tissue of their shoulders and the rest of their upper body.
Please keep your gymnast’s safety in mind when asking them to perform giants or any of their old skills for the first time in several months. Coaches must take the time to rebuild strength, power, flexibility, and confidence before asking gymnasts to perform familiar skills or learn new skills.
Each gymnast is an individual. Some will take longer to regain what they may have lost and others will come back well-conditioned and ready to perform skills more quickly. Ask your gymnasts what they did at home to stay in shape, watch their energy levels, and evaluate their strength the first week so they progress at a steady and safe pace.
Many will try to do too much too soon and we will see overuse injuries, more than in previous years, if we are not careful with the training.
Good luck with your return to the gym. Stay safe and let me know how I can help you.
Grip Strength Ideas…
hang 30-60 seconds
pull-ups in varying hand grips and other bar conditioning without coming off bar for 30-60 seconds
squeeze tennis or other balls
ring towel
bicep curl in over and under grip
dumbbell wrist twist
dumbbell writs curls in every direction
grip / squeezing devices
fingertip or fist pushups
farmers walk or just holding heavy dumbbells for 30-60 seconds
Always keep safety in mind when training. Your safety is your personal responsibility.
Karen Goeller on Tweed Talks…
Karen and Pedro Tweed go way back. Pedro, Crystal, and Karen talk about Karen’s books, the quarantine, bullying, and other subjects. Karen and Pedro have known each other for over 30 years through the gymnastics world. Goeller and the Tweeds all work in the film industry too. Listen to this relaxing and fun interview. And check out Karen Goeller’s books on Amazon.
In this interview with Mindy Sheier of Gamut Management, Karen and Mindy discuss how working in the film industry with a disability is very challenging, books, health, sports coaching, and other topics.
Karen is a signed Actor/Model with Gamut Management. She is available for film, tv, photo-shoots, book signings, consulting, and more. Here’s the interview, https://youtu.be/oVitWpxhmN8
Contact Mindy at Gamut for film, tv, and modeling projects. www.gamutmanagement.com. Click on the Contact tab. Contact Karen for book signings and consulting work.
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.
Gymnastics Coach Maggie Haney was suspended for 8 years.
I had a handful of parents reach out to me after the news to say thanks for doing my part. I reported her to USA Gymnastics and SafeSport after I heard the sixth complaint in 2019. (USAG SafeSport Policy: Any adult under the jurisdiction of USA Gymnastics who becomes aware of an incident of child abuse or sexual misconduct involving a minor must immediately report the incident to law enforcement and the U.S Center for SafeSport.) When multiple families tell you the same story on different occasions, you know there is truth in it. I wish more coaches would help rid the sport of the abusive coaches that remain in gyms. We are now required to report abusive behavior. I expect more abusive coaches will be flushed out in the near future.
Please understand that not all gymnastics coaches are abusive. There are so many great coaches here in the tri-state area and throughout the USA. Be sure to visit a few gymnastics clubs before you sign your child up for training anywhere. Make sure you are very comfortable in the atmosphere, talk to the other parents, observe the team kids and learn whether they are happy, goal-oriented, injured, sad, or otherwise. Allow your child to be part of the decision on which gym you commit to.
Your child must be comfortable with the coaches, atmosphere, and equipment. If there is ever a day your child does not want to go to the gym find out why. There is always a reason and it is usually a very good reason. And believe your child if they say they are being abused, but also know that gymnastics coaches must be demanding, while respectful, because of the safety factor involved.
When your young child is on that balance beam or swinging on the uneven bars, their safety is literally in their hands. They must be clear-minded, able to focus, strong, agile, and able to follow directions to remain safe, progress, and be successful. So talk to your child, allow them to be coached, encourage them to try their best, but pull them out if there is any sign of misconduct or abuse, and report any abusive coach to the proper authorities.
Please remember, asking a child to perform to the best of their ability and focus is not abuse. Lack of focus causes accidents. Hard work is not abuse. Yelling at a child for unsafe behavior (such as horseplay) after they have been told nicely several times not to do something dangerous is not abuse because their safety is in jeopardy. Asking a child to take a break after several repetitions is not abuse, it is a safety measure to be sure your child can refocus. Yelling at a child for a mistake, putting a child down, screaming in their face, going overboard-punishing kids for mistakes, cursing, forcing them to remove medical devices, improper touching are all abuse. You’ll know it’s abuse if you see it.
Don’t be afraid of a good work ethic, but do remove your child from abusive situations. Just follow your gut instinct when it comes to your child’s training.
I 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…
Try to make strength and flexibility goals for yourself now – for your return to the gym.
Do activities that build strength (bike riding, stair climbing, swing set fitness, swimming, etc)
Do activities that improve speed (sprints, sprints downhill, mountain climbers, flutters in pike and hollow shape)
Try to keep up with body tightness and rebounding (bouncing, jump rope, hopping type drills, push up shape hops)
Keep up with agility (do your pre-workout warm-up daily, playing tag with siblings)
Try to have fun outdoors.
Set a goal for the first week you return to the gym.
Set a goal for two months after you return to the gym.
Set a goal for the next state meet you compete in which would be next year.
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.
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.
1/2 Hollow Up
Hollow Rocks
Arch Ups
Arch Rock
Hip-Thrusts/Baby Candlestick
Reverse Leg-Lifts, Single Leg-Lower-Lift
Alternating Superman
Arch-Legs Only
Pike-Sit Leg-Lifts (Both legs straight and together)
Pike-Sit-Flutters
Straddle-Sit-Leg-Lifts (Both legs at the same time.)
Straddle-Sit Leg Circles (Both legs at the same time.)
V-Ups
Alternating V-Ups
Side Lifts
Side Rocks
Hollow-Arch (Both Sides)
Hollow-Tilt Side to Side
Arch Tilt Side to Side
Plank
Plank-Leg Extension (Lower-Lift Knees)
Plank-Low Back Kicks
Plank-Shrugs (Flat back-round back)
Plank-Forward-Back (Planche-Back)
Side Plank
Side Plank-Lower-Lift Hips
Side Plank-Small Side Kicks
Plank-Side-Plank
Walking or In-Place Lunges (Keep knees in line with middle toes!)
FYI… Regarding the gloves and masks. Yes, I have medical training-EMT-1990’s, Physical Therapy-1980’s.
Many people do not know how to properly remove the gloves and are spreading the germs their gloves picked up. Some are dropping the gloves all over the place, increasing the danger for those who are forced to pick them up. I have also seen people touch their faces with the gloves and masks on. What’s the point in wearing them? And then some people are driving with them on and likely walking into their houses still wearing the dirty gloves. You are spreading the germs from the gloves to your cars, keys, front door, and anything else you are touching.
To remove the gloves safely-pinch the glove at the top of the palm near the wrist to slowly pull the first one off, turning it inside out as it is removed. Use that glove to slowly pull the second one off, turning it inside out and rolling it over the first one. Wash your hands after removing your gloves! Throw the gloves in the garbage for everyone’s safety. Here is a method similar to my instructions, https://youtu.be/3I_kKVNrEMo. I would rather you use the inside-out first glove to remove the second, but the method in the video is ok.
And Masks that you make at home do not really keep you safe. They prevent you from spreading your germs (COVID) to others, keeping them safe. (Only the highest quality medical masks keep the user safe.) Apply the mask securely. When removing the mask do not touch the mask itself. Touch the elastic to remove and throw in trash immediately. Wash your hands! Here are instructions on applying and removing the mask, https://youtu.be/iOnYD3A_XY4
I am not saying not to wear gloves or masks, but please use them wisely for everyone’s safety. It is really sad that with all the recommendations on TV from media and politicians that people should wear masks and gloves, none of them have discussed how to safely apply and remove them.
Goeller Laundry Bag Exercises… If you want to workout and do not have weights, use whatever you have! Working out with a laundry bag is definitely unique, effective, and fun. This is a full-body workout with exercises for every major muscle group. If you follow along, Karen only does a few reps of each exercise. Do the entire workout to learn the exercises and then repeat it with a higher number of reps so that you are getting more reps in than what is shown here. Exercises for legs, back, chest, arms, shoulders, and core. For more of Karen Goeller’s unique exercise methods check out www.LegsPlus.com and www.SwingWorkouts.com.
I think we will have more gymnasts peeling off the bars in the first month back than ever before. Why? Because many gymnasts have not done any strength for their grip-hands and forearms.
In this interview with Mindy Sheier of Gamut Management, Karen and Mindy discuss how working in the film industry with a disability is very challenging, books, health, sports coaching, and other topics.
I 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.
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