Tag Archives: gymnasticsarticles

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


Gifts… Sports, Fitness, Gymnastics, Coloring, Journals, and More

Just some of my books… They make nice gifts. Sold in major books stores and on the internet. Bookstores can order them for you if not in stock.

www.legsplus.com

www.gymnasticsjournals.com

How to Increase Athlete Confidence…

How to Improve Athlete Confidence…

Someone asked how to build a gymnast’s confidence… The most common thing parents tell me after I work with their daughter is that their confidence has greatly increased.

Here’s my advice…
web-alexisbeamConfidence takes time to build. It happens after a series of successes and good days in the gym, school, or work. Confidence in an athlete/child is greatly affected by a coach, parent, or teacher. It is the adults along with those small successes often that help a child become more confident.

In sports lack of confidence can actually be a safety risk. lack of confidence can lead to worry, lack of focus, and even an accident. We should help our athletes build skills progressively and remind them of each success along the way. For the safest training possible, teach drills, build strength, teach skill progressions with perfect technique, then introduce the skill and build on that. Eventually the skill may be used in competition. Remind your athlete that they went through a long process to learnt hat skill and that is a great success. With each small feeling of success comes more confidence.

Remind your athlete often, possibly even daily, of all the progress she has made, the adjustments/corrections to skill technique she made, and how far she has come since she started the sport. We all started at the beginning, even coaches.

Give her a physical challenge (not extreme) daily and ask her if it was difficult. If she says yes, tell that she should feel good about getting through a difficult challenge and completing all the work. Remind her that many people cannot do all the work she has done that day and she should feel a real sense of accomplishment. Send her home with positive thoughts on her accomplishments and successes.

Increasing confidence is a process, but daily reminders of how hard she has worked, small successes often, and a reminders of her success work to improve an athlete’s confidence. As a coach it is important to help an athlete see how great they are. be the coach that boosts your athletes confidence. They will go through life happier, healthier, and remember your training forever.

Click here to read testimonials from my athletes parents.

Click here for info on Private Gymnastics Lessons.

Click here for info on Sports Conditioning.

#gymnastics #gymnast #sports #cscs #training #lessons #athletes #nj #privatetraining #privategymnasticslessons

Split Leap Drill for Gymnastics and Dance

This is from my Gymnastics Drills and Conditioning Book. First ed was published in 2000.
hanging-leaps.jpg
If you are a gymnastics coach in/near NJ you can bring your gymnast to me for some drills/conditioning. When the coach brings the gymnast the rate is much lower. And you can video anything you want. Gymnast’s parent must sign the waiver. Read the testimonials…
#gymnastics #gymnasticsdrills #gymnasticsstrength #gymnasticstraining

Gymnastics Consultant and Strength Coach in NJ

Gymnastics Consultant and Strength Coach in NJ… 

karen-spotting-hsHow many of your clubs/teams have a CSCS to consult with? How many teams have 30% of athletes (3 of every 10) dealing with chronic pain or injuries? (Too many!)

Let me help you reduce the injuries, improve your athlete’s health, speed progress, and improve technique. I have over 30 years competitive coaching experience and I’m a CSCS. Many of you already know me.

I had a CSCS on my staff in the 1990’s and he helped tremendously. I had less than a 10% injury/chronic pain rate on my team. If I did that, you can too. Injury is not necessarily “part of the sport” if you take a pro-active role. I’d like to be part of your team whether it’s weekly, monthly, or quarterly…

I have helped gymnasts and coaches from many gyms in NJ, PA, NY, CT, WV, and other places in recent years. I have given presentations for the NSCA and USAG. My articles have been published in Technique Magazine and Cheer Coach & Advisor.

Please don’t wait for the injuries, frustration, or parental complaints to get worse!!! I am here for the gym owners, coaches, and athletes… Contact me at 908-278-3756

www.BestGymnasticsTraining.com

www.BestSportsConditioning.com

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