Tag Archives: gymnastics training

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.

Sugar Crashes after Halloween Can Lead to Real Crashes

Halloween. I hope everyone has a safe and enjoyable day. 

Please keep in mind that many gymnasts feel sick or extremely tired the following days. It can be that they eat much more candy and much less healthy food than usual. They could feel sluggish from the sugar overload, lack of nutrients such as B vitamins, or they have become dehydrated.

Be very careful because that sluggishness and fatigue that comes with the fast drop in sugar, lack of needed nutrients, or reduced fluids in the body can also cause lack of focus. Lack of focus causes accidents, including in the gym. It is the same as when an adult is extremely tired, drunk, or texting while driving. Would you take a chance?

Please remind your athletes not to eat so much candy at once, eat healthy foods, and drink enough water, especially if it is the day before training or a meet.

Eating candy does not work the same as eating pasta before a marathon. Believe it or not, some pasta and the sauce may have protein and other nutrients to slow the digestion and reduce the spike and drop effect.

Sugar in candy processes fast and then there is often a crash. Here’s more information on sugar crashes.  https://news.sanfordhealth.org/healthy-living/sugar-crash-effects/

Enjoy your Halloween, but please be smart about the celebration.

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

Stay Focused in the Gym

Focus in gymnastics, It’s a Safety Issue  

Article, https://karengoeller.wordpress.com/2017/03/29/focus-in-gymnastics-its-a-safety-issue/

It’s that time of year… Gymnasts are returning to school and have much more difficult schedules. They may be getting less sleep and have much more on their minds. It’s now that we must remind them to stay focused in the gym. Accidents happen when focus is lost. Please be sure your child is getting plenty of sleep, fluids, and food. Please remind them to stay focused in the gym. It’s their safety and life that they are controlling each time they perform a skill or routine. Some are doing very difficult skills that involve great height, speed, and power. That adds to the risk. So again, please remind your child to stay focused, no matter what is going on around them and no matter what else is on their mind.It’s just that time of year when gymnasts adjust to new schedules and are very tired or overwhelmed. 

By Karen Goeller, CSCS

www.BestGymnasticsTraining.com

Cast Handstand Drills and Conditioning

Cast Handstand Drills and Conditioning by Karen Goeller, CSCS.

Originally published in my first book in 2000. If you like these drills visit www.GymnasticsDrills.com and www.HandstandBook.com.

The Box Jump, NOT for Gymnastics

The Box Jump… Not for Gymnastics
By Karen Goeller, CSCS

So as a gymnastics coach of 40 years and a CSCS, I’ve spent a lot of time studying injury prevention and sports science. I really specialize in conditioning gymnasts. It’s what I love to do.

Anyway, there are a few useless fitness exercises that I am seeing gymnastics coaches assign to their gymnasts. These exercises bother me because they are not sport-specific, so the gymnast could be spending their time more wisely in order to help their gymnastics performance. The other thing is, many times, they are not being performed with the correct technique. That can cause injury over time.

One of the exercises that really bothers me when I see a gymnast doing it is the box jump. A box placed at hip or chest height and asking the gymnast to jump up to the box. It bothers me because gymnasts do not have to jump that high. For a split jump or straddle jump, they really only need to jump 8-12 inches off the floor. That’s not difficult for most gymnasts.

The other reason I do not like the box jump for gymnasts is because when they land on the box or mat stack they are landing with improper mechanics, poor technique. Many are landing with their buttocks touching their heels. And many are landing with their knees falling in towards one another. Both can cause a good amount of damage over time to the knees, hips, and ankles. We all know that the proper landing technique is with the knees in line with the middle two toes and hip, not swaying in towards one another. A proper dismount landing is with this alignment and no lower than a squat. Why would you train a deep squat? Landing technique is now in the safety certification, finally!

You can do many more sport-specific drills and leg conditioning exercises such as the step-up-knee-lift, the step-down, and lunge walks. The step-up-knee-lift is a running drill as well as a strength exercise.  The step-down is great for the quadriceps and the push for a back handspring. The lunge walks are very specific for gymnasts too. The forward is specific to the push for a round-off or front handspring. The backward lunge walk is specific to the take-off or jump for a back handspring. Again, it is imperative that the athlete keeps the knee in line with the middle toes and hips.

The other reason I do not like the box jump is because it is not at all sport-specific. Gymnasts do not have to jump up to chest height for any skill. They do not have to jump that high for their dance jumps such as split jumps or straddle jumps. And when they are tumbling, doing something such as a double-back, they are not actually jumping as they would for a box jump. They are actually rebounding. There is a big difference between jumping and rebounding. Coming out of a back-handspring and going into a double back there is no actual jump. The set/lift requires the gymnast to stay tight, not jump. That is very different from a jump and that requires very specific conditioning.  So, if a gymnast needs more height for tumbling, they must train body-tightness, rebounding, and better tumbling technique, NOT the box jump. Plyometrics should also be done once a week for rebounding technique and lower leg speed.

I hope this helped.

Karen Goeller, CSCS
www.KarenGoeller.com
www.GymnasticsDrills.com


Ballet… Not for Gymnastics

landingBallet… I love ballet. It’s truly a beautiful art.

I studied it for years as a child then again as an adult in the city. I even searched for adult ballet classes in NJ, but could not find one. That’s how I ended up in ballroom dance.

Anyway, my reason for mentioning ballet is because I recently heard of some gymnasts doing ballet with the intent to help their gymnastics. Unfortunately, that is ineffective. With ballet, most leg positions, leaps, jumps, landings, and turns are done in a turn-out position. And the crown arm position is not a stable position for balance beam. With gymnastics, especially on balance beam and dismount landings the gymnast’s feet and legs must be in parallel, not turn-out. Parallel landings are more mechanically safe for the body, especially when the gymnast is landing with a force of 10-13 times her body weight. A ballet dancer might only land with twice her bodyweight. If the knee is not in line with the middle toes, severe damage to the knees can occur. Most knee pain is from the knee not being in line with the middle toes and hip upon landings or take-offs. More specifically, if a gymnast lands with her feet turned out on balance beam and her knees move forward due to momentum, she will cause damage, and may actually roll her ankle, fall, and get seriously injured.

Again, I love ballet, but not with the intent to compliment gymnastics. So when you are looking for cross training to help your gymnasts, try to align the movements with the sport you are trying to improve. Ballet, as wonderful as it is, does not do that.

Some knee articles…

https://www.stopsportsinjuries.org/STOP/STOP/Prevent_Injuries/Knee_Injury_Prevention.aspx

https://www.medicalnewstoday.com/articles/321294.php

https://www.sportsinjuryclinic.net/sport-injuries/knee-pain

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