November 19, 2024 • 22 mins
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Unlock the secrets to transforming your gymnastics coaching approach with our latest episode of the Shift Show. You'll discover how to build a rock-solid core foundation for your gymnasts as the meet season looms, focusing on core training and shaping techniques that are absolutely essential. From mastering alignment and body tension to developing strong arch and hollow shapes, we promise to equip you with the tools you need to elevate your athletes' performance and safety.
Ever thought about how gymnastic sliders could revolutionize your training sessions? We'll guide you through a series of exercises that target both upper and lower body strength, offering progressions from beginner to advanced levels. Learn about the significance of compression strength for apparatuses like the uneven bars and beam, and explore techniques such as jump rope V-ups and L-holds. With our insights, you'll understand how to integrate these exercises into daily warmups and maximize their efficiency for different skill levels and ages.
Core stability is not just a buzzword—it's a necessity. Our discussion covers how to maintain this crucial element during complex movements such as handstands and plyometrics, ensuring your gymnasts are both safe and performing at their peak. From Yurchenko drills to the art of effective core bracing, we delve into the nuances of skill-specific exercises that enhance technical execution and prevent injuries. Join us to learn how to seamlessly embed core training into a broader fitness regimen, balancing general and gymnastics-specific exercises to optimize power development and efficiency.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:12):
Hello everyone and welcome back to another episode
of the Shift Show, where mynumber one goal is to make it
the tools, ideas and the latestscience to help you change
gymnast lives.
My name is Dave Tilly.
Today in the podcast we aregoing to be breaking down one of
everybody's favorite topics aswe approach meet season, which
is core training andparticularly shaping and basics.
So if you wanted to pick onething that I think could help
everywhere in gymnastics, it'dprobably be getting better
(00:33):
shaping and better technique anddrills behind that.
So what I want to do here isbalance out some of the long
kind of hour to two hourpodcasts that are sometimes a
little bit tough to get throughin a couple settings and just
kind of give people a very kindof quick dose of some of the
most important and the mostessential shaping drills that
I'm giving to programs that I'mteaching people about to
hopefully help people getanother kind of leg up as we run
(00:53):
into meat season.
So, as this is actually comingout, very exciting that we just
released a new free course forshift for people to kind of
check out and kind of help themthrough the preseason getting
ready for the season.
So if you want a free coursefrom me, kind of teaching things
about what to do as you getready for meat season in the gym
, out of the gym culture, wise,all that kind of stuff.
Keys to gymnastic season.
Success is now live as of thispodcast going up and you guys
(01:15):
can head to shift movementsciencecom backslash free season
course.
That will kind of help you getthere.
There's also a link down belowin the show notes if you guys
want to check that out.
But I just wanted to kind ofmake something easy for people
to kind of digest and get into.
That will help them just getready for the season.
So what things do I have to doin the gym?
You know, body shaping, tensiondrills, meat performance,
mental health, all that kind ofstuff.
And then what do I have to bedoing outside the gym, whether
(01:37):
it's sleep, recovery, fuelingyourself, well, all that.
And then what as a culture dowe all have to do parents,
coaches, athletes themselves,medical staff, how do we work
together inside and outside ofthe gym to have really the most
successful season possible?
So wanted to give you guys ashorter podcast help you get
through there.
And then wanted to give youguys a bit of a shorter kind of
free course that you guys couldcheck out and kind of help
(01:58):
yourself as you get ready forthe in season.
So hope you guys like thislittle podcast on core training
and then I really hope to seeyou inside the gymnastics shifts
course that we just put out forseason itself.
So see you guys inside, allright, so continuing on here
with this approach of going, youknow, back and forth between
what's happening in the weighttraining side of things and then
what is happening on more thegymnastics specific side of
things, we're going to keeprolling here and talk about some
(02:19):
core stuff.
So again, I'm going to put mycoaching hat on and share with
you guys, you know, what Ibelieve is really really
important in the in thegymnastics gym from doing lots
of specific gymnastics bodyweight, core strength, but also
a lot of creation of shapes andthings of that nature.
So, just as we did in the lastlectures, let's think about the
five kind of main areas.
There's many, many moresubcategories to this, but just
in general, five things that Ithink are really important
(02:40):
across all domains.
Gymnastics are number one forthe core shaping, alignment and
body tension or stiffness,crucial to understand how to
create that nice tight braceline and how to understand, you
know, manipulating that line.
So we're going to start withthere and then going to go into
more of the traditional arch andhollow shapes.
Right, super important thatathletes know how to make that
arch shape or a dish shape, alsoknown for hollow, but kind of
(03:02):
creating that shape from theupper body, the core and the
lower body all working togetheris crucial to make sure we have
great core strength.
Okay, another area that is veryimportant across many different
areas is compression strength,so the ability to actually
compress your core and use theanterior margin mostly to do a
tuck shape or a hollow shape ora pike shape or an in bar shape
or something of that nature.
Right, it's a very unique,different part of gymnastics
(03:24):
that many other sports don'thave to do, so we have to train
that specifically with skills ordrills or different circuits
and things of that nature For anumber one.
Another one that's very uniquegymnastics is understanding that
core bracing under hanging inparticular, or also impact,
which is definitely more common,but understanding how to kind
of maintain tension in yourlower back and in your core and
in your obliques glutes as youswing through the bottom of a
(03:46):
bar rings, parallel bars, highbar, whatever else.
It should be uneven bars.
That is also a very, veryimportant piece of the sport
that, if not done properly,leads to a lot of performance
issues.
Okay, then obviously, impactwe've talked about a little bit
with plyometrics and lower body,but also kind of comes back up
here understanding how tobreathe and brace on top of
those kind of pieces.
So those are four.
And then lastly, as we've talkedabout with other things, just
(04:07):
skill, specific core strength,right, very different approaches
to core strength and corecompression work or other areas
with, you know, uneven or highbar releases versus parallel
bars versus beam and all thatkind of stuff.
So lots of very, very importantthings that gymnastics coaches
are really the expert in.
That we have to train just asmuch and prioritize alongside
the weight training stuff thatwe've been talking about in the
gym and things of that nature.
(04:28):
So let's start with just someshaping and alignment and body
tension.
I'm a huge fan of just really,really basic drills done well.
So one of the things we do everysingle day in our warmup this
is taken from our warmup is justdoing some stick work, right.
So just holding the stick,covering the ears and just doing
a five second hold or a 10second hold and then 10 uppers,
10 lowers, 10 togethers and then10 uh hold, uh, in a nice
(04:49):
hollow shape.
So just thinking about thealignment in terms of, like,
what are we doing to cover theears and crunch the abs and
maintain that and you can seethe head pokes up here with
olivia but, um, doing some ofthese lower bodies again, trying
to maintain tension tight knees, tight uh toes, tight uh
shoulder, open position toground and then doing these
things together and trying tocreate that shape as one piece,
right, so kind of moving betweenthat idea of shaping and
(05:11):
alignment and then kind of moreof a dynamic hollow or arches.
These all kind of blendtogether and then, lastly,
she'll just hold for 10 seconds.
And this is brutally hardactually, if you do it correctly
.
So I don't want to underplayhow challenging this is, but
this goes in our core warmupevery single day, very, very
useful.
And then we can repeat thisagain with the stomach position,
so doing it for the oppositeside of the body.
So, again, nice flat, 10 secondhold and then 10 uppers.
(05:33):
The goal here is to cover theears a little bit more, keep
that chin tucked, but they'revery, very challenging.
And then we'll do 10 for theupper body and 10 for the lower
body, so maintaining coretension, squeezing the brace and
then lifting the lower body,trying to engage the glutes,
also the lower back.
So 10 upper, 10 lower, andagain the whole time trying to
think about global tension inthe core but also moving under
(05:53):
load, and then you'll see thetogethers.
Here you can definitely tellwhere some athletes struggle a
little bit more on differentsides, with, you know, the upper
versus the lower or even frontto back things of that nature.
And I also will add that we dothis on our side as well.
So these are not pictured herejust in the essence of getting
to more done.
But we would roll on our sideand put the stick in one hand
and do 10 uppers, 10 lowers, 10together to kind of hold a nice
side oblique.
(06:13):
That round shape is alsosomething else we want to work
on.
So just some different ideasthere.
Let's talk about another kind ofjust a couple basics that are
really, really important.
So just springboard holds,right or block holds or partner
holds massively important to tryto maintain some of that nice
isometric strength, so beingable to hold this shape, and
obviously the way you do this isyou have someone or you go
under a block somewhere and youextend out farther and farther
(06:35):
based on how difficult you wantit to be.
So if your hips are off versusif your stomach's on versus your
thighs are on, it's much, muchharder to hold that long tension
.
So those are very, very good.
The other one that we were,like you know, alongside these,
is going to be the opposite.
So sitting up and doing a nicehollow hold or doing a lateral
hold as well, on both sides.
Again, very, very simple, butvery, very hard right.
(06:55):
So these are again staples thatshould be in every everyday
training and different strengthprograms for the gymnastics side
of things, and they complementsome of the things that Duash
was talking about withanti-extension training or
anti-flexion training.
This is obviously very, verysimilar to some of those things,
but much more gymnasticsspecific in that hollow and arch
shape.
So basic lines, basic bodyshaping, all that kind of stuff.
(07:15):
Okay, another one that's really,really important is going to be
arch and hollow shapes.
So the creation of arch andhollow shapes two foam rollers
to do a nice arch, hollow, snapchange is really really
important.
These are also really greatbecause, again, you can scale to
the athletes.
So if you move the rollerscloser together it's a little
bit easier.
If you move the rollers fartherapart it's a little bit harder.
But just learning how to createa shape from your entire body,
(07:36):
right, like using the pressureagainst your hands and your
knees here to make that longround shape to hold that hollow,
and then doing the oppositehere, which is again pushing
against the rollers to try tomake a nice tight arch shape.
And so I like doing theseeasier versions, kind of hanging
maybe.
If an athlete needs that, sojust hang from a bar and hold
that hollow for 10 seconds, holdthat arch for 10 seconds.
That's really great too.
But laying on your stomach andlaying on your back between
(07:58):
rollers is a very simple way tokind of do this.
You can do it between mats, youcan also do it over a mat right
, laying over a panel mat anddoing a nice hollow hold up to
an arch hold and then laying onyour back and holding up to a
nice hollow hold.
A lot of different ways to goabout this, but just the ease of
time I just think these onesare a little bit more simple,
okay.
And then another kind of greatthing that's pretty staple in
the gymnastics community is justsliders.
(08:19):
So doing upper and lower bodysliders I think are really
valuable.
You can have the athlete go ontheir knees and use their hands
to go out, and then you can flipit around and have the athlete
go on their hands right and havethe slider under their knees
and have them go backwards.
So when we do these it'stypically five sliders on the
hands, five sliders on the knees, and if it's really really
advanced for the athlete, theycan move on, they can do up on
their feet.
(08:39):
So when they're up in a push-upposition, hands are on the
slider, feet are on the floor ina nice round shape and they
slowly lower out, or hands areon the floor, feet are on the
slider, they go all the way back.
So the knees and hands optionis a little bit easier for
athletes to start with, ifthey're younger.
The hands and feet option ismuch, much harder because the
levers are very long.
But this is another great way towork nice tight, hollow shaping
(08:59):
, especially mimicking some barswings and different skills.
Okay, another one that's reallyreally good is compression work
, just kind of going through thesliders.
So this is kind of a dualitybetween compression and also
that hollow shape.
But I really like this onebecause of the positions in the
front and the positions in theback right, creating that nice
long shape, the nice long hollowshape, and then being able to
kind of work through and alsoget this front shape where
(09:21):
you're extending out a littlebit nice and easy to do.
Higher the panels, the easierit is.
Obviously taller athletes needa little bit more room to work
with, but very, very easy to puta line of panel mats out, put a
slider in between each one andhave athletes do you know 10 in
between their other working setof rope climbs or cast
handstands or you know somethingelse in that nature.
Okay, another couple here justto kind of go through Pretty
basic but just nice arch rockers.
(09:42):
So this athlete is a little bitmore advanced.
She is holding a weight inbetween her hands, a five pound
weight, to make this shoulderankle more challenging.
But you can start with noweight, you can start with an
arch hold like totally fine aswell.
And then same thing, kind offlipped over on your stomach or,
sorry, on your back, so doing anice ear covered, open position
for the hollow rocking, anotherway to do that.
Well, again, lots of optionshere, right, billions of
(10:03):
different hollow and arch shapesthat we can do.
Just sharing with you guys thethings that I think have been
the most easy and the mosteffective to pair when you're
trying to get a lot done in abusy program and moving kind of
along the anterior core margin,especially in the hip flexors,
come together.
Compression strength is really,really important.
So compression strength foreither you know any bar event so
uneven bars, parallel bars,high bar things of that nature
(10:24):
rings as well, but also itsometimes comes in other
fashions as well for beam anddifferent pieces of like pike
opening for trampoline.
A lot of different areas in thesport really need this
compression strength.
So it's important that wedevelop it alongside the
strength stuff we're doing inthe gym.
So jump rope Vips are afantastic way to do this because
obviously you can scale it tothe athlete.
The tighter you hold the rope,the more you have to reach, but
(10:44):
it kind of forces them to go allthe way through the motion.
I think sometimes where it'sreally easy to cheat and not do
a full leg lift and get yourarms in the ground or your feet
on the ground.
So jump, rope, v-ups are very,very good, great for younger
athletes who are just startingout.
They can start in a tuck ifthey're really having a tough
time.
But I think it's a good way todevelop that strength to start
moving over to maybe someL-holds which you'll see see
here.
So L holds are good.
(11:05):
You can start with a tuck hold.
You can go tuck hold and extendone knee out, then the other
knee out for five seconds.
You can go L hold, l hold onthe floor, straddle L hold on
the beam.
Straddle L press, handstand onthe beam.
Straddle floor press handstand,staller press, handstand.
There's unlimited number ofprogressions you can do, but I'm
just sharing with you guys thestarting point.
So, starting with just a basictuck, then an L, one leg, one
leg straddle, l hold,parallettes, floor bar hold,
(11:28):
handstand press whatever youguys want to do is appropriate
for your age and athletes.
But some form of compressionstrength is essential to make
sure we're developing that areaof the core.
It's very unique to the sport.
Another couple options hereperpendiculars or toe taps are
really great as well, kind ofworking, the compression from
the top up now versus the bottomup, maybe in an l hold.
So just reaching up and tappingthe toes with a weight, you can
(11:51):
start without a weight, very,very easy to do.
Okay, you can also do somereverse crunches, so you would
hold the weight over your head,let the toes go down to a leg
lower and pull the feet all theway back and tap the weight
overhead.
That's the exact same.
Uh, you know exercise, justkind of moving the other way.
So toes back to feet great oneto do as well.
And then something that's prettytraditional that a lot of
people use is going to be a corecompression.
So we like to do 10 lifts andthen hold for 10 seconds as a
(12:13):
side station on bars.
The longer you are, sorry, thefarther your hands are out down
the edge of your feet, theharder it is.
So you can scale it really easyto athletes that can start
behind their knees and make itreally easy and then go a little
bit farther, a little bitfarther, a little bit farther, a
little bit farther as the weeksgo on, and just remember where
that was so comport.
You can do core compressionwork in a pike and then also in
(12:33):
a straddle.
Both are really really good.
I think it depends on theathlete.
I like just doing both, even ifthey have different in bars
like stallers versus toe ons,whatever else it is.
But just a really easy sidestation to do, really easy to
toss into a strength program aswell on those easy days.
So compression, strength andanother couple domains there,
nice and easy, nothing too crazy.
These are more advanced onesfor older athletes that are
getting really really good.
I really love these kind of 90lifts from the mat.
(12:55):
So they start with their feethovering, they hold that for
about five seconds and then theygo up and they try to hold the
top side for five seconds aswell.
They very, very hard to do.
Well, I think some athletesthat do it great with their back
flat against the wall.
You can see this is rocking alittle bit, but that's a great
way to do it.
You can start with one bentknee, one bent knee on the other
side, tuck whatever you want todo.
But again, very advanced.
But just wanted to make sure Iput the entire spectrum here for
(13:17):
what we work on.
And then this is also anotherreally good option.
So holding for two seconds ateach position, going from the
bottom to the L to the L to theV, back to the L, back to the
bottom, and again you can do iton a stall bar against the wall.
But we sometimes add these in aside stations, as you see here,
in the middle of our rotationor in a warmup, just to get you
know the actual, you know,progress going for some of those
shapes they're going to uselater and skills that are
(13:38):
specific to it.
Okay, so those are some optionsthere.
I think the next one to talkabout is core bracing during
hanging and impact right, makingsure the athlete knows can I
brace my core and understandthat with attraction force I
still get to squeeze my glutes,I still get to squeeze my
shoulders nice and long and usemy entire core as an arch and a
hollow, pretty much the mostsimple way we see this show up.
It's a nice arch, hollow, shapechanges and this will be in the
(13:59):
power lecture as well.
When we talk about core bitswe'll expand on that more.
But just understanding thatwhen you're essentially tapping
to the bottom of any swingingevents or rings uneven bars,
paler bars you have to reallymaintain that nice core tension
because one you'll have a lot ofenergy that will dissipate and
you'll leak out, but also a bigrisk of making your back pretty
sore if you don't do that.
And then we always, you know,for our younger athletes, we
start them with a nice big casthandstands, low bar, tap strings
(14:21):
on high bar to a nice layout.
So just working on that bracingas well older athletes to cast
handstands and in bars to giants, to a layout, but just
understanding how to create thattension in their body without
like letting themselves get toorelaxed, that's a skill you have
to learn.
That's very, very differentthan what you might do in the
weight room and then kind of onthe other side we saw a couple
of these before butunderstanding how to maintain
core tension when you do plyosor when you do some block jumps
(14:44):
and then understanding how tomaintain core tension as well on
springboards and things of thatnature.
So it's one thing to have thathip opening shape and trust that
.
It's another thing to reallyunderstand how to brace your
entire core unit, so front, back, side and your breathing on top
of that, and also understandthe hips being open.
So I think it's really good towork at some of these as a leg
plyo or something of that nature, but really focus on hey, what
(15:06):
are we doing with our core?
Are we bracing?
Are we in the right shape?
Are we too extended?
Are we too hollowed?
Are we nice and neutral?
Right Athletes have to learnneutral bracing versus hollow
bracing versus arch bracing,based on the skill that they're
working on right.
It's not a great idea to have anathlete really loose and do
like a one and a half punch andhave a nice open spine position
and then hurt their back becausethey don't know how to brace
(15:27):
under load.
They really want to understandhow to maintain that neutral
brace and use the plyometrics ofthe floor and the timing of
their flip and twist to get thatto be successful.
They don't want to be justrelaxed when they do their,
their punching skills.
Okay, another couple options.
Here are things just to kind ofdemonstrate.
So one is going to be the snapdown position right, we talked
about this before butprogressing to more dynamic
tumbling.
So we do snap down back tucksor snap down back hand, swing
(15:48):
back tucks.
Sometimes we'll do on tumbletrack because the athletes want
to save their ankles and stufflike that.
But that's a very importantthing to develop as well as that
snap down, tumbling action andthen over here, very specific to
beam, but understanding, likean aerials and things of that
nature, how to brace andmaintain your center so that
your belly button is facing theend of the beam and you're not
wobbling, you're not side toside, keeping your shoulders
stacked over your hips, keepinga vision sight on the beam at
(16:11):
all times.
I think that those are, justagain, really great skills to
learn and stress, but theyreally are specific to the event
and that's why gymnasticscoaches are so, so important
here to teach the other half ofwhat we're doing, which is this
very unique side of coretraining that I don't All right.
And then just moving on here tosome skill specific core.
So I think everybodyintuitively knows that it's
(16:32):
really important to train thecore working and very you know
unique parts of skills andthings of that nature.
And one of the ways that it'sreally easily highlighted here
is with some of the your chankodrills.
So over here on the left, juststarting by doing a nice open,
hollow arch, snap right.
Obviously it's a lot of armaction, but you have to
understand also how to maintaincore and push yourself up into
that tight arch, so hollow inthe beginning and then snapping
(16:53):
into a tight arch, mimickingkind of snapping down into the
board and then opening up into anice tight arch as well.
Another way we like to do thisis just with some snap down
drills, so jumping to a casthandstand and snapping into an
arch hollow and then using thesame exact kind of approach to
get that arm motion being led.
Obviously this is more of atechnical thing of where their
eyesight is for the Yurchenko oryou know what they're feeling
like stiffness wise, on thetrampoline or the board.
(17:13):
But it's also very important toteach them how to understand
that snap down hollow, openingto a nice snap down arch, to
make sure that they feel liketheir skills are connecting from
drills.
Okay, and then, moving on tohere, a couple more examples,
one being just a you know moreof a round off entry drill for
Souks and then turnover or roundoff for Yurchenko if someone's
appropriate there, and thendoing some round off rebounds
(17:35):
into the wall as well.
So off a hurdle mat.
Credit to Nick Ruddock forshowing me that approach to get
the front leg up.
But just understanding how tosnap down again, the bracing of
the round off is one piece ofthis.
So understanding how to betight when we get into the lunge
.
And then the understanding, thebracing of the actual impact,
just to be safe more so thananything.
And then on here, more of afloor drill, but understanding,
snap round off turnover, tryingto get more of a nice round sink
(17:57):
under into the floor.
It's very important for them tounderstand how tight the core
has to be kind of during thisphase of the hurdle and then
understanding the core stiffnessas they reach into the ground,
shoulder and core stiffness tomaintain this to get a nice snap
down under.
And again, the core aspect ofimpact we talked about before
being able to see the floor andkeep that nice core brace.
So just some more specificnuances and then, lastly, just a
(18:20):
couple here as well.
So this one's very unique,obviously, to toe-ons and things
of that nature, but bars hasvery unique core strength
demands as well.
So for a toe-on right,understanding how to snap in
very quickly and get the feet onthe bar Don't mind the mat
being a bit too close there Longlegs, but understanding that
compression and that ability torock under the bar is very
unique to bars.
And then another one we see alot, which I think is the best
(18:40):
highlighted example of where,like some of the weight room
stuff shows up really reallywell, is doing like anti
extension training right, deadbugs, stir the pots, slide outs,
all those kind of things showsup quite a bit and release moves
as well.
So doing shoot over handstands,understanding how to maintain
that brace when you hit the barto not kind of flop over too
much into extension.
So when they hit the bar, justunderstanding that nice core
(19:01):
position brace and there'sactually two pieces to it here
we could argue that we need thegymnastic specific shape
changing, as we talked about, inthe core along with the
shoulders, to make these tapsscoop really really well.
But then obviously I think theone that carries most over to is
when we get to here and seeingthe bar and being able to pre,
tension the core to really bestiff so that we don't buckle
into extension, either fall or,you know, obviously hurt our
back a little bit.
So just another couple examplesI think are really really
(19:23):
important, but hopefully thatkind of maps everything together
.
I know that's a little bitoverwhelming to think about how
to juggle these things back andforth, but overall I think that
we have a really good marriageof these two.
And again, I'm just, you know,kind of repeating the same thing
over and over, but there's abillion core things we could do
right.
There's so many core things thatcould go into this.
I'm sure everybody here if wehad a forum and said, hey, what
(19:50):
are to like three core exercisesor five core exercises or five
side stations and make it reallyboring and monotonous.
There's a lot of ways to pickapart.
Okay, what does the whole teamneed, what does this athlete
need?
But it's going to be very, veryspecific to the coach in front
of you who's doing theprogramming.
And so I continue to meetcoaches and learn from them and
put new stuff in, and I thinkit's always evolving.
I think the system and theprinciples here is what we're
(20:10):
talking about right Having thetwo days in the weight room or
the one day in the weight roomwhere you're doing that general
core training, the loadedcarries, the things of that
nature, and then over on theother side of the gymnastics,
specific core training.
That is really where youmaximize the core base, which
becomes a huge component of corepower down the road, but also
arm and leg power.
Right, the arms and the legscan only go as hard as the core
(20:32):
allows.
So if you have this nice strongleg base and this nice strong,
powerful arm base, but a corethat is not strong and able to
create that power, transfer thatpower, absorb that power,
you're going to run in hot waterquick.
So that's why we wanted to goreally in depth and explain how
we're building these hybridprograms side by side, because
as we move into power, it'llmake a lot more sense.
Okay, and then, as I said before, we have a billion core
(20:52):
exercises on the website,general and specific to
gymnastics.
So if you want more information, you're looking for something
else.
You have some other ideas you'dlike to get going.
Feel free to jump over thereand check them out.
But hopefully that was helpfuland it summarized things for the
strength side of the fence.
Hello everyone and welcome back to another episode
of the Shift Show, where mynumber one goal is to make it
the tools, ideas and the latestscience to help you change
gymnast lives.
My name is Dave Tilly.
Today in the podcast we aregoing to be breaking down one of
everybody's favorite topics aswe approach meet season, which
is core training andparticularly shaping and basics.
So if you wanted to pick onething that I think could help
everywhere in gymnastics, it'dprobably be getting better
(00:33):
shaping and better technique anddrills behind that.
So what I want to do here isbalance out some of the long
kind of hour to two hourpodcasts that are sometimes a
little bit tough to get throughin a couple settings and just
kind of give people a very kindof quick dose of some of the
most important and the mostessential shaping drills that
I'm giving to programs that I'mteaching people about to
hopefully help people getanother kind of leg up as we run
(00:53):
into meat season.
So, as this is actually comingout, very exciting that we just
released a new free course forshift for people to kind of
check out and kind of help themthrough the preseason getting
ready for the season.
So if you want a free coursefrom me, kind of teaching things
about what to do as you getready for meat season in the gym
, out of the gym culture, wise,all that kind of stuff.
Keys to gymnastic season.
Success is now live as of thispodcast going up and you guys
(01:15):
can head to shift movementsciencecom backslash free season
course.
That will kind of help you getthere.
There's also a link down belowin the show notes if you guys
want to check that out.
But I just wanted to kind ofmake something easy for people
to kind of digest and get into.
That will help them just getready for the season.
So what things do I have to doin the gym?
You know, body shaping, tensiondrills, meat performance,
mental health, all that kind ofstuff.
And then what do I have to bedoing outside the gym, whether
(01:37):
it's sleep, recovery, fuelingyourself, well, all that.
And then what as a culture dowe all have to do parents,
coaches, athletes themselves,medical staff, how do we work
together inside and outside ofthe gym to have really the most
successful season possible?
So wanted to give you guys ashorter podcast help you get
through there.
And then wanted to give youguys a bit of a shorter kind of
free course that you guys couldcheck out and kind of help
(01:58):
yourself as you get ready forthe in season.
So hope you guys like thislittle podcast on core training
and then I really hope to seeyou inside the gymnastics shifts
course that we just put out forseason itself.
So see you guys inside, allright, so continuing on here
with this approach of going, youknow, back and forth between
what's happening in the weighttraining side of things and then
what is happening on more thegymnastics specific side of
things, we're going to keeprolling here and talk about some
(02:19):
core stuff.
So again, I'm going to put mycoaching hat on and share with
you guys, you know, what Ibelieve is really really
important in the in thegymnastics gym from doing lots
of specific gymnastics bodyweight, core strength, but also
a lot of creation of shapes andthings of that nature.
So, just as we did in the lastlectures, let's think about the
five kind of main areas.
There's many, many moresubcategories to this, but just
in general, five things that Ithink are really important
(02:40):
across all domains.
Gymnastics are number one forthe core shaping, alignment and
body tension or stiffness,crucial to understand how to
create that nice tight braceline and how to understand, you
know, manipulating that line.
So we're going to start withthere and then going to go into
more of the traditional arch andhollow shapes.
Right, super important thatathletes know how to make that
arch shape or a dish shape, alsoknown for hollow, but kind of
(03:02):
creating that shape from theupper body, the core and the
lower body all working togetheris crucial to make sure we have
great core strength.
Okay, another area that is veryimportant across many different
areas is compression strength,so the ability to actually
compress your core and use theanterior margin mostly to do a
tuck shape or a hollow shape ora pike shape or an in bar shape
or something of that nature.
Right, it's a very unique,different part of gymnastics
(03:24):
that many other sports don'thave to do, so we have to train
that specifically with skills ordrills or different circuits
and things of that nature For anumber one.
Another one that's very uniquegymnastics is understanding that
core bracing under hanging inparticular, or also impact,
which is definitely more common,but understanding how to kind
of maintain tension in yourlower back and in your core and
in your obliques glutes as youswing through the bottom of a
(03:46):
bar rings, parallel bars, highbar, whatever else.
It should be uneven bars.
That is also a very, veryimportant piece of the sport
that, if not done properly,leads to a lot of performance
issues.
Okay, then obviously, impactwe've talked about a little bit
with plyometrics and lower body,but also kind of comes back up
here understanding how tobreathe and brace on top of
those kind of pieces.
So those are four.
And then lastly, as we've talkedabout with other things, just
(04:07):
skill, specific core strength,right, very different approaches
to core strength and corecompression work or other areas
with, you know, uneven or highbar releases versus parallel
bars versus beam and all thatkind of stuff.
So lots of very, very importantthings that gymnastics coaches
are really the expert in.
That we have to train just asmuch and prioritize alongside
the weight training stuff thatwe've been talking about in the
gym and things of that nature.
(04:28):
So let's start with just someshaping and alignment and body
tension.
I'm a huge fan of just really,really basic drills done well.
So one of the things we do everysingle day in our warmup this
is taken from our warmup is justdoing some stick work, right.
So just holding the stick,covering the ears and just doing
a five second hold or a 10second hold and then 10 uppers,
10 lowers, 10 togethers and then10 uh hold, uh, in a nice
(04:49):
hollow shape.
So just thinking about thealignment in terms of, like,
what are we doing to cover theears and crunch the abs and
maintain that and you can seethe head pokes up here with
olivia but, um, doing some ofthese lower bodies again, trying
to maintain tension tight knees, tight uh toes, tight uh
shoulder, open position toground and then doing these
things together and trying tocreate that shape as one piece,
right, so kind of moving betweenthat idea of shaping and
(05:11):
alignment and then kind of moreof a dynamic hollow or arches.
These all kind of blendtogether and then, lastly,
she'll just hold for 10 seconds.
And this is brutally hardactually, if you do it correctly
.
So I don't want to underplayhow challenging this is, but
this goes in our core warmupevery single day, very, very
useful.
And then we can repeat thisagain with the stomach position,
so doing it for the oppositeside of the body.
So, again, nice flat, 10 secondhold and then 10 uppers.
(05:33):
The goal here is to cover theears a little bit more, keep
that chin tucked, but they'revery, very challenging.
And then we'll do 10 for theupper body and 10 for the lower
body, so maintaining coretension, squeezing the brace and
then lifting the lower body,trying to engage the glutes,
also the lower back.
So 10 upper, 10 lower, andagain the whole time trying to
think about global tension inthe core but also moving under
(05:53):
load, and then you'll see thetogethers.
Here you can definitely tellwhere some athletes struggle a
little bit more on differentsides, with, you know, the upper
versus the lower or even frontto back things of that nature.
And I also will add that we dothis on our side as well.
So these are not pictured herejust in the essence of getting
to more done.
But we would roll on our sideand put the stick in one hand
and do 10 uppers, 10 lowers, 10together to kind of hold a nice
side oblique.
(06:13):
That round shape is alsosomething else we want to work
on.
So just some different ideasthere.
Let's talk about another kind ofjust a couple basics that are
really, really important.
So just springboard holds,right or block holds or partner
holds massively important to tryto maintain some of that nice
isometric strength, so beingable to hold this shape, and
obviously the way you do this isyou have someone or you go
under a block somewhere and youextend out farther and farther
(06:35):
based on how difficult you wantit to be.
So if your hips are off versusif your stomach's on versus your
thighs are on, it's much, muchharder to hold that long tension
.
So those are very, very good.
The other one that we were,like you know, alongside these,
is going to be the opposite.
So sitting up and doing a nicehollow hold or doing a lateral
hold as well, on both sides.
Again, very, very simple, butvery, very hard right.
(06:55):
So these are again staples thatshould be in every everyday
training and different strengthprograms for the gymnastics side
of things, and they complementsome of the things that Duash
was talking about withanti-extension training or
anti-flexion training.
This is obviously very, verysimilar to some of those things,
but much more gymnasticsspecific in that hollow and arch
shape.
So basic lines, basic bodyshaping, all that kind of stuff.
(07:15):
Okay, another one that's really,really important is going to be
arch and hollow shapes.
So the creation of arch andhollow shapes two foam rollers
to do a nice arch, hollow, snapchange is really really
important.
These are also really greatbecause, again, you can scale to
the athletes.
So if you move the rollerscloser together it's a little
bit easier.
If you move the rollers fartherapart it's a little bit harder.
But just learning how to createa shape from your entire body,
(07:36):
right, like using the pressureagainst your hands and your
knees here to make that longround shape to hold that hollow,
and then doing the oppositehere, which is again pushing
against the rollers to try tomake a nice tight arch shape.
And so I like doing theseeasier versions, kind of hanging
maybe.
If an athlete needs that, sojust hang from a bar and hold
that hollow for 10 seconds, holdthat arch for 10 seconds.
That's really great too.
But laying on your stomach andlaying on your back between
(07:58):
rollers is a very simple way tokind of do this.
You can do it between mats, youcan also do it over a mat right
, laying over a panel mat anddoing a nice hollow hold up to
an arch hold and then laying onyour back and holding up to a
nice hollow hold.
A lot of different ways to goabout this, but just the ease of
time I just think these onesare a little bit more simple,
okay.
And then another kind of greatthing that's pretty staple in
the gymnastics community is justsliders.
(08:19):
So doing upper and lower bodysliders I think are really
valuable.
You can have the athlete go ontheir knees and use their hands
to go out, and then you can flipit around and have the athlete
go on their hands right and havethe slider under their knees
and have them go backwards.
So when we do these it'stypically five sliders on the
hands, five sliders on the knees, and if it's really really
advanced for the athlete, theycan move on, they can do up on
their feet.
(08:39):
So when they're up in a push-upposition, hands are on the
slider, feet are on the floor ina nice round shape and they
slowly lower out, or hands areon the floor, feet are on the
slider, they go all the way back.
So the knees and hands optionis a little bit easier for
athletes to start with, ifthey're younger.
The hands and feet option ismuch, much harder because the
levers are very long.
But this is another great way towork nice tight, hollow shaping
(08:59):
, especially mimicking some barswings and different skills.
Okay, another one that's reallyreally good is compression work
, just kind of going through thesliders.
So this is kind of a dualitybetween compression and also
that hollow shape.
But I really like this onebecause of the positions in the
front and the positions in theback right, creating that nice
long shape, the nice long hollowshape, and then being able to
kind of work through and alsoget this front shape where
(09:21):
you're extending out a littlebit nice and easy to do.
Higher the panels, the easierit is.
Obviously taller athletes needa little bit more room to work
with, but very, very easy to puta line of panel mats out, put a
slider in between each one andhave athletes do you know 10 in
between their other working setof rope climbs or cast
handstands or you know somethingelse in that nature.
Okay, another couple here justto kind of go through Pretty
basic but just nice arch rockers.
(09:42):
So this athlete is a little bitmore advanced.
She is holding a weight inbetween her hands, a five pound
weight, to make this shoulderankle more challenging.
But you can start with noweight, you can start with an
arch hold like totally fine aswell.
And then same thing, kind offlipped over on your stomach or,
sorry, on your back, so doing anice ear covered, open position
for the hollow rocking, anotherway to do that.
Well, again, lots of optionshere, right, billions of
(10:03):
different hollow and arch shapesthat we can do.
Just sharing with you guys thethings that I think have been
the most easy and the mosteffective to pair when you're
trying to get a lot done in abusy program and moving kind of
along the anterior core margin,especially in the hip flexors,
come together.
Compression strength is really,really important.
So compression strength foreither you know any bar event so
uneven bars, parallel bars,high bar things of that nature
(10:24):
rings as well, but also itsometimes comes in other
fashions as well for beam anddifferent pieces of like pike
opening for trampoline.
A lot of different areas in thesport really need this
compression strength.
So it's important that wedevelop it alongside the
strength stuff we're doing inthe gym.
So jump rope Vips are afantastic way to do this because
obviously you can scale it tothe athlete.
The tighter you hold the rope,the more you have to reach, but
(10:44):
it kind of forces them to go allthe way through the motion.
I think sometimes where it'sreally easy to cheat and not do
a full leg lift and get yourarms in the ground or your feet
on the ground.
So jump, rope, v-ups are very,very good, great for younger
athletes who are just startingout.
They can start in a tuck ifthey're really having a tough
time.
But I think it's a good way todevelop that strength to start
moving over to maybe someL-holds which you'll see see
here.
So L holds are good.
(11:05):
You can start with a tuck hold.
You can go tuck hold and extendone knee out, then the other
knee out for five seconds.
You can go L hold, l hold onthe floor, straddle L hold on
the beam.
Straddle L press, handstand onthe beam.
Straddle floor press handstand,staller press, handstand.
There's unlimited number ofprogressions you can do, but I'm
just sharing with you guys thestarting point.
So, starting with just a basictuck, then an L, one leg, one
leg straddle, l hold,parallettes, floor bar hold,
(11:28):
handstand press whatever youguys want to do is appropriate
for your age and athletes.
But some form of compressionstrength is essential to make
sure we're developing that areaof the core.
It's very unique to the sport.
Another couple options hereperpendiculars or toe taps are
really great as well, kind ofworking, the compression from
the top up now versus the bottomup, maybe in an l hold.
So just reaching up and tappingthe toes with a weight, you can
(11:51):
start without a weight, very,very easy to do.
Okay, you can also do somereverse crunches, so you would
hold the weight over your head,let the toes go down to a leg
lower and pull the feet all theway back and tap the weight
overhead.
That's the exact same.
Uh, you know exercise, justkind of moving the other way.
So toes back to feet great oneto do as well.
And then something that's prettytraditional that a lot of
people use is going to be a corecompression.
So we like to do 10 lifts andthen hold for 10 seconds as a
(12:13):
side station on bars.
The longer you are, sorry, thefarther your hands are out down
the edge of your feet, theharder it is.
So you can scale it really easyto athletes that can start
behind their knees and make itreally easy and then go a little
bit farther, a little bitfarther, a little bit farther, a
little bit farther as the weeksgo on, and just remember where
that was so comport.
You can do core compressionwork in a pike and then also in
(12:33):
a straddle.
Both are really really good.
I think it depends on theathlete.
I like just doing both, even ifthey have different in bars
like stallers versus toe ons,whatever else it is.
But just a really easy sidestation to do, really easy to
toss into a strength program aswell on those easy days.
So compression, strength andanother couple domains there,
nice and easy, nothing too crazy.
These are more advanced onesfor older athletes that are
getting really really good.
I really love these kind of 90lifts from the mat.
(12:55):
So they start with their feethovering, they hold that for
about five seconds and then theygo up and they try to hold the
top side for five seconds aswell.
They very, very hard to do.
Well, I think some athletesthat do it great with their back
flat against the wall.
You can see this is rocking alittle bit, but that's a great
way to do it.
You can start with one bentknee, one bent knee on the other
side, tuck whatever you want todo.
But again, very advanced.
But just wanted to make sure Iput the entire spectrum here for
(13:17):
what we work on.
And then this is also anotherreally good option.
So holding for two seconds ateach position, going from the
bottom to the L to the L to theV, back to the L, back to the
bottom, and again you can do iton a stall bar against the wall.
But we sometimes add these in aside stations, as you see here,
in the middle of our rotationor in a warmup, just to get you
know the actual, you know,progress going for some of those
shapes they're going to uselater and skills that are
(13:38):
specific to it.
Okay, so those are some optionsthere.
I think the next one to talkabout is core bracing during
hanging and impact right, makingsure the athlete knows can I
brace my core and understandthat with attraction force I
still get to squeeze my glutes,I still get to squeeze my
shoulders nice and long and usemy entire core as an arch and a
hollow, pretty much the mostsimple way we see this show up.
It's a nice arch, hollow, shapechanges and this will be in the
(13:59):
power lecture as well.
When we talk about core bitswe'll expand on that more.
But just understanding thatwhen you're essentially tapping
to the bottom of any swingingevents or rings uneven bars,
paler bars you have to reallymaintain that nice core tension
because one you'll have a lot ofenergy that will dissipate and
you'll leak out, but also a bigrisk of making your back pretty
sore if you don't do that.
And then we always, you know,for our younger athletes, we
start them with a nice big casthandstands, low bar, tap strings
(14:21):
on high bar to a nice layout.
So just working on that bracingas well older athletes to cast
handstands and in bars to giants, to a layout, but just
understanding how to create thattension in their body without
like letting themselves get toorelaxed, that's a skill you have
to learn.
That's very, very differentthan what you might do in the
weight room and then kind of onthe other side we saw a couple
of these before butunderstanding how to maintain
core tension when you do plyosor when you do some block jumps
(14:44):
and then understanding how tomaintain core tension as well on
springboards and things of thatnature.
So it's one thing to have thathip opening shape and trust that
.
It's another thing to reallyunderstand how to brace your
entire core unit, so front, back, side and your breathing on top
of that, and also understandthe hips being open.
So I think it's really good towork at some of these as a leg
plyo or something of that nature, but really focus on hey, what
(15:06):
are we doing with our core?
Are we bracing?
Are we in the right shape?
Are we too extended?
Are we too hollowed?
Are we nice and neutral?
Right Athletes have to learnneutral bracing versus hollow
bracing versus arch bracing,based on the skill that they're
working on right.
It's not a great idea to have anathlete really loose and do
like a one and a half punch andhave a nice open spine position
and then hurt their back becausethey don't know how to brace
(15:27):
under load.
They really want to understandhow to maintain that neutral
brace and use the plyometrics ofthe floor and the timing of
their flip and twist to get thatto be successful.
They don't want to be justrelaxed when they do their,
their punching skills.
Okay, another couple options.
Here are things just to kind ofdemonstrate.
So one is going to be the snapdown position right, we talked
about this before butprogressing to more dynamic
tumbling.
So we do snap down back tucksor snap down back hand, swing
(15:48):
back tucks.
Sometimes we'll do on tumbletrack because the athletes want
to save their ankles and stufflike that.
But that's a very importantthing to develop as well as that
snap down, tumbling action andthen over here, very specific to
beam, but understanding, likean aerials and things of that
nature, how to brace andmaintain your center so that
your belly button is facing theend of the beam and you're not
wobbling, you're not side toside, keeping your shoulders
stacked over your hips, keepinga vision sight on the beam at
(16:11):
all times.
I think that those are, justagain, really great skills to
learn and stress, but theyreally are specific to the event
and that's why gymnasticscoaches are so, so important
here to teach the other half ofwhat we're doing, which is this
very unique side of coretraining that I don't All right.
And then just moving on here tosome skill specific core.
So I think everybodyintuitively knows that it's
(16:32):
really important to train thecore working and very you know
unique parts of skills andthings of that nature.
And one of the ways that it'sreally easily highlighted here
is with some of the your chankodrills.
So over here on the left, juststarting by doing a nice open,
hollow arch, snap right.
Obviously it's a lot of armaction, but you have to
understand also how to maintaincore and push yourself up into
that tight arch, so hollow inthe beginning and then snapping
(16:53):
into a tight arch, mimickingkind of snapping down into the
board and then opening up into anice tight arch as well.
Another way we like to do thisis just with some snap down
drills, so jumping to a casthandstand and snapping into an
arch hollow and then using thesame exact kind of approach to
get that arm motion being led.
Obviously this is more of atechnical thing of where their
eyesight is for the Yurchenko oryou know what they're feeling
like stiffness wise, on thetrampoline or the board.
(17:13):
But it's also very important toteach them how to understand
that snap down hollow, openingto a nice snap down arch, to
make sure that they feel liketheir skills are connecting from
drills.
Okay, and then, moving on tohere, a couple more examples,
one being just a you know moreof a round off entry drill for
Souks and then turnover or roundoff for Yurchenko if someone's
appropriate there, and thendoing some round off rebounds
(17:35):
into the wall as well.
So off a hurdle mat.
Credit to Nick Ruddock forshowing me that approach to get
the front leg up.
But just understanding how tosnap down again, the bracing of
the round off is one piece ofthis.
So understanding how to betight when we get into the lunge
.
And then the understanding, thebracing of the actual impact,
just to be safe more so thananything.
And then on here, more of afloor drill, but understanding,
snap round off turnover, tryingto get more of a nice round sink
(17:57):
under into the floor.
It's very important for them tounderstand how tight the core
has to be kind of during thisphase of the hurdle and then
understanding the core stiffnessas they reach into the ground,
shoulder and core stiffness tomaintain this to get a nice snap
down under.
And again, the core aspect ofimpact we talked about before
being able to see the floor andkeep that nice core brace.
So just some more specificnuances and then, lastly, just a
(18:20):
couple here as well.
So this one's very unique,obviously, to toe-ons and things
of that nature, but bars hasvery unique core strength
demands as well.
So for a toe-on right,understanding how to snap in
very quickly and get the feet onthe bar Don't mind the mat
being a bit too close there Longlegs, but understanding that
compression and that ability torock under the bar is very
unique to bars.
And then another one we see alot, which I think is the best
(18:40):
highlighted example of where,like some of the weight room
stuff shows up really reallywell, is doing like anti
extension training right, deadbugs, stir the pots, slide outs,
all those kind of things showsup quite a bit and release moves
as well.
So doing shoot over handstands,understanding how to maintain
that brace when you hit the barto not kind of flop over too
much into extension.
So when they hit the bar, justunderstanding that nice core
(19:01):
position brace and there'sactually two pieces to it here
we could argue that we need thegymnastic specific shape
changing, as we talked about, inthe core along with the
shoulders, to make these tapsscoop really really well.
But then obviously I think theone that carries most over to is
when we get to here and seeingthe bar and being able to pre,
tension the core to really bestiff so that we don't buckle
into extension, either fall or,you know, obviously hurt our
back a little bit.
So just another couple examplesI think are really really
(19:23):
important, but hopefully thatkind of maps everything together
.
I know that's a little bitoverwhelming to think about how
to juggle these things back andforth, but overall I think that
we have a really good marriageof these two.
And again, I'm just, you know,kind of repeating the same thing
over and over, but there's abillion core things we could do
right.
There's so many core things thatcould go into this.
I'm sure everybody here if wehad a forum and said, hey, what
(19:50):
are to like three core exercisesor five core exercises or five
side stations and make it reallyboring and monotonous.
There's a lot of ways to pickapart.
Okay, what does the whole teamneed, what does this athlete
need?
But it's going to be very, veryspecific to the coach in front
of you who's doing theprogramming.
And so I continue to meetcoaches and learn from them and
put new stuff in, and I thinkit's always evolving.
I think the system and theprinciples here is what we're
(20:10):
talking about right Having thetwo days in the weight room or
the one day in the weight roomwhere you're doing that general
core training, the loadedcarries, the things of that
nature, and then over on theother side of the gymnastics,
specific core training.
That is really where youmaximize the core base, which
becomes a huge component of corepower down the road, but also
arm and leg power.
Right, the arms and the legscan only go as hard as the core
(20:32):
allows.
So if you have this nice strongleg base and this nice strong,
powerful arm base, but a corethat is not strong and able to
create that power, transfer thatpower, absorb that power,
you're going to run in hot waterquick.
So that's why we wanted to goreally in depth and explain how
we're building these hybridprograms side by side, because
as we move into power, it'llmake a lot more sense.
Okay, and then, as I said before, we have a billion core
(20:52):
exercises on the website,general and specific to
gymnastics.
So if you want more information, you're looking for something
else.
You have some other ideas you'dlike to get going.
Feel free to jump over thereand check them out.
But hopefully that was helpfuland it summarized things for the
strength side of the fence.
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