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, Sentenced to Life in Bed, but I Escaped.
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.
Pronation is the action of the foot as it roles inward upon foot contact with the ground. This action acts as a shock absorber for the foot and rest of the body. Over pronation occurs when a person’s foot rolls inward and their arch flattens while performing weight bearing tasks. The foot may appear normal while sitting, with a noticeable arch under the foot, but over pronation becomes evident when a person stands or walks. Even people with normal foot structure can develop over pronation as a result of excessive foot stress and improper arch support.
There are many possible causes for over pronation including walking on hard surfaces for extended periods of time – either barefoot or with flat shoes, heredity, obesity, an imbalance between the posterior and anterior leg muscles, or tight gastrocnemius and soleus muscles among other causes.
Since over pronation causes the person to walk along the inner portion of the foot, this poor alignment may lead to injury in the foot and ankle among many other areas of the body. Problems such as heel spurs, plantar fasciitis, shin splints, knee pain, back pain, and other medical issues can be the result of over pronation.
Gymnasts are at risk of over pronation because they train barefoot and often do not use proper landing mechanics. The over pronation becomes more of a problem when gymnasts either tumble or land with their feet in the over pronated position. If a gymnast is accustomed to standing or walking in the over pronated position, she will land from dismounts with the same poor foot alignment. The gymnast lands from some skills with a force of up to 16 times her body weight. Landing with such an immense force in an over pronated position, especially when it is on a daily basis, may cause severe damage to the gymnast’s body, ending her career.
There are various methods used to identify over pronation. One method is to look at a person’s shoes. If the shoes are more worn on the inside of the sole, then over pronation may be a problem. Another indicator would be to make a footprint by wetting the foot and stepping onto a towel or any surface where a print can clearly be seen. If there is no dry spot to specify the arch there may be a need for special foot care. The footprint may also be performed in a gymnastics facility by using chalk on the foot and stepping onto a clean mat.
One recommended form of treatment for over pronation is to wear supportive shoes, but the alignment problem should still be corrected for long term foot health. Because a gymnast trains barefoot, corrective exercises may be the best treatment besides wearing supportive shoes while not in the gym. There are many exercises that can help strengthen the foot and improve lower body alignment. Here is one simple conditioning exercise for the feet that can be performed with a towel.
Towel Pull: Place a towel flat on the floor. Keep the heels on the floor and place the toes on the edge of the towel. Next, pull the towel towards the body with the toes so that the towel gathers under the feet. Make sure the foot remains on floor as the toes pull the towel. This exercise may also be performed while sitting in a chair, but gymnasts will be able to relate the standing exercise to landing technique faster than the seated version of this exercise. Once the gymnast is able to perform several repetitions of this exercise, a small weight such as one pound may be placed on the towel.
It is imperative that coaches assign safe and effective exercises and teach proper landing mechanics in an attempt to prevent some injuries. Coaches must watch their gymnast’s feet, knees, hips, and posture closely during each landing performed, whether the landing is from a simple jump on floor or a dismount from bars. It is important to encourage gymnasts to keep their knees in line with their middle toes (where the shoe laces would be if they were wearing shoes) and hips upon foot contact with the mat.
One simple drill for landing mechanics and alignment involves the use of a mirror. The gymnast should stand in front of a mirror with her feet parallel to one another. The gymnast should then slightly shift her weight towards the inner and then outer portions of the feet while watching her knees shift laterally. This should only be a slight shift, but it will be the difference between a safe landing and an injury. This mirror drill will show the gymnast how the foot alignment greatly affects the entire lower body. The gymnast will see and feel the difference between proper and poor alignment. The ankles, knees, and hips must be in line with one another.
Another method of teaching proper alignment is a common exercise used in the fitness world, the Squat Exercise. The gymnast should perform the squat exercise without weights to learn the proper form before she uses light dumbbells. This exercise will help bring awareness of proper landing mechanics and once weights are used it will help her with lower body strength.
And finally, after the Squat Exercise is mastered, gymnasts should perform the “Stick Drill.” This drill involves dropping down from a spotting block or mat stack and landing in the proper squat position. Start with a low stack until gymnasts master the proper position. For best results, gymnasts should practice ¼, ½, and parallel squats. A gymnast must be able to stop the force somewhere between the ¼ and the parallel squat positions.
For safety and success, gymnasts must learn proper foot alignment and perform appropriate strength and sport specific conditioning exercises. And keep in mind that injuries are NOT necessarily part of the sport. Many aches, pains, and injuries may be prevented when the training program is carefully constructed and the athletes are carefully monitored.
One more important note: The gymnast should not perform these or any other drills, exercises, or skills if they feel pain, are ill or injured, or are being treated by a medical professional.
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.
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!)
From a sports-science point of view, there are specific training points we must remember when we return to training. I recommend the following for our gymnasts.
We should start slowly. We all want gymnasts to regain all they lost, but it will be a process. The same process as when a gymnast returns from an injury. We must be extremely patient with each gymnast’s limitations and hesitation in performing skills, physically and mentally. Many will have new fears and others will have become very weak. De-training, loss of strength, happens in children pretty rapidly.
As coaches, we must remember that when competitive gymnasts first return to the gym they should not be doing their highest level skills. They must spend time conditioning to regain the strength they lost. That may take six weeks. Most have not been doing effective conditioning at home to maintain or build the strength necessary to perform the skills they competed or were learning.
This really should be an industry-wide recommendation in order to prevent a high rate of overuse injuries within their first six-eight weeks. I recommend assigning conditioning and basic skills on every event in addition to the careful and deliberate warm-up. A rotation of conditioning, flexibility, balance, and visualization may be wise.
And I recommend that every gymnast perform beam complexes, alignment, and balance drills long before asking them to perform flight series, challenging skills, and routines. I would say at least two to three weeks of balance work should be practiced for beam in order to keep the gymnasts safe and comfortable. And then mix in the balance work with skills once the gymnasts look comfortable on the beam again.
Please keep in mind that it may take gymnasts a few weeks just to regain their ability to focus. The last thing we want is an accident, especially due to a lack of focus. The training should be structured, but not intense in the beginning.
Most gymnasts likely lost flexibility during their time off. Performing over-splits or doing manual stretching should be avoided. Allow your gymnasts to regain flexibility with careful stretching. Nerve gliding may be useful for many gymnasts to help ease them back into flexibility. For example, in the pike stretch ask them to point and flex five times then stretch. Allow your gymnasts to repeat the point-flex motion in each exercise.
Coaches, we really should allow our gymnasts to ease back into the sport, mentally and physically. Be patient and remember that progress in this sport is faster when the gymnast is well-conditioned and has a good state of mind. Mr. Wang who worked for me when I had my gymnastics club said, “gymnasts must have good emotions.” He was right.
Best of luck to all of the dedicated coaches and gymnasts when everyone returns to the gym. I hope the sport makes a come-back financially and continues to grow in popularity.
Let me know how I can help you. I am available through email, social media, zoom, phone, and in-person when we open gyms again. There aren’t too many CSCS’s in the USA with 40+ years of experience coaching gymnastics.
Well, every coach will say conditioning and stretching. I agree. Maintaining strength and flexibility is very important. The skills will be there if the gymnast continues to perform general strength and sport-specific conditioning through this difficult time. Nearly all gymnasts remember most of the conditioning they do in the gym, but they all have favorite exercises. It is important to perform a variety of exercises. If they have space, they should perform their entire pre-workout warm-up to help stay in shape. A good warm-up with stretching and shaping is at least 45 minutes.
Many gymnasts will need a higher than the desired volume of hip flexor conditioning. I bet many will grow during this time. The hip flexors play an important role in the gymnast’s training. They not only allow the gymnast to lift her leg very high, but they help with posture. And when the hip flexors are weak or tight, the gymnast may feel low back pain. That is because they basically connect the spine and femur. When the hip flexors are tight they actually pull on the spine into a lordosis position. And when they are weak they become stressed when the gymnast lifts her legs such as in a glide kip, kick, or leap. As a coach, I can tell when a gymnast has tight hip flexors by her posture; there is a slight bend at the hip while standing. A well-conditioned, well-stretched gymnast usually stands with no angle and the front of the hip.
To keep the hip flexors conditioned I recommend the pike-sitting leg lifts. The gymnast will sit in a pike position, place her hands next to her knees on the floor and then lift both legs. And for the stretch, I recommend the quad-psoas stretch. Kneeling lunge with one foot out front and hips pressed forward. The gymnast should also do this with the back leg bent and that foot facing the ceiling.
But there are other things that will be helpful. For example, balance drills and visualization. For balance, the gymnast can do simple exercises such as RDL and slow-motion needle kicks with and without light dumbbells. They can also perform arm routines with their eyes closed. The gymnast would stand in place and perform her beam routine with just her arm and head movements. That is for both visualization and balance. When that becomes simple, the gymnast can perform it in a passé leg position, one foot touching the inner side of the knee. The gymnast should do this drill with each leg because most gymnasts have a sharper sense of balance on one side. When this becomes simple, the gymnast can add very light ankle/writs weights to the wrists or hold 1lb dumbbells in each hand. And to bring it up one step as far as challenge, the gymnast can do this standing on a softer surface such as a Bosu or balance disc.
And finally, for a change maybe they can do the Legs Plus or Swing Set Fitness workouts. Many of the exercises in my swing workouts were actually gymnastics conditioning exercises my gymnasts have done using a barrel mat. The Legs Plus workouts are really good general fitness as well as dismount-landing and bars conditioning. My gymnastics drills and conditioning book is useful to all gymnasts as well.
So gymnasts should try really hard to stay in shape and keep their sanity. Athletes can use this time to get stronger and heal any aches and pains they may have had.
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.
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/
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.
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.
Well, every coach will say conditioning and stretching. I agree. Maintaining strength and flexibility is very important. The skills will be there if the gymnast continues to perform general strength and sport-specific conditioning through this difficult time. Nearly all gymnasts remember most of the conditioning they do in the gym, but they all have favorite exercises. It is important to perform a variety of exercises. If they have space, they should perform their entire pre-workout warm-up to help stay in shape. A good warm-up with stretching and shaping is at least 45 minutes.
To keep the hip flexors conditioned I recommend the pike-sitting leg lifts. The gymnast will sit in a pike position, place her hands next to her knees on the floor and then lift both legs. And for the stretch, I recommend the quad-psoas stretch. Kneeling lunge with one foot out front and hips pressed forward. The gymnast should also do this with the back leg bent and that foot facing the ceiling.
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