Wednesday, March 2, 2011

Why are we doing handstands (again)?!

I am asked this question all the time.  Why, if I want to learn a back handspring, do I need to do SO  many handstands?   To help answer this question, I want to share part of an article written this month by Diablo's team head coach, Gary Buckmann:

"Why the basics you ask? The answer is simple, because they work! The step by step lead-up drills allows the girls to develop an awareness and knowledge of the skills they are trying to learn. Through the progressions the girls get the why, the how come and the what for to understand all their skills completely. Along with the awareness and knowledge the basics are progressive. Meaning that learning a skill correctly allows the student to progress to a higher level of skill training.  The awareness and knowledge aspect of the basics are even more exciting. Through the combination of understanding the skill mentally and the awareness of the feeling in the athlete’s body, eliminates fear. An important part of basic training is getting feedback from the girls after they have performed a skill. The student will know exactly what she is suppose to do in her mind, but can’t feel it in her body. Without both mental and physical awareness the student will not be able to make corrections to learn the skill. This is where the fear factor comes in to play. A person who doesn’t understand something is more likely to be afraid of it. Through all the step by step lead-up drills, the girls will gain a complete understanding of all the skills they will have to learn. There is no timetable to learning, but the basics make learning progressive and safe."

I think that non-gymnast athletes (cheerleaders, dancers, snowboarders) have it harder than gymnasts to some degree.  With gymnastics, we already incorporate all of the basics into our programs.  As a gymnast, you would never start a back handspring without first being able to do a back walkover.  Other athletes do not have that luxury, as they are often thrown into tumbling as a beginner needing to get advanced skills.  I do my best to create a tumbling program that takes into consideration the need for both upper levels skills at a faster pace than normal while also keeping the focus on safety and technique.  With that in mind, here are some home exercises students can do at home to to keep up the consistency and help speed progress along in the gym:

A-frame push ups- Make an 'A' shape hands and feet on the floor, keeping ears in between your arms bend your elbows out the sides and until the top of your head lightly taps the floor and then push back up.   2 sets of 10 going at least 1/2 way down 
 
Bridges- Push up and without moving your feet, look at your fingertips and push your legs as straight as they will go.  You should feel an uncomfortable, but not painful stretch in your chest/shoulders.  Hold for 20 seconds, repeat x2 
 
Wall Sits- 3x 60 with your hamstrings parallel to the floor with knees over your ankles, back, shoulders and arms flat against the wall.  For an extra challenge raise your heels off the floor!
 
Wall Handstands- 3 x 60 seconds with hollow body, shoulders to ears and tight tummy.
 
Plank holds- Hollow body, all leg muscles engaged (pretend to squeeze a ball between your thighs) shoulders over hands- 3 x 30 seconds
 
Froggy Jumps- start in squat position, jump straight up into the air with hands reaching to the sky, legs straight, toes pointed and back to start- 30
 
Candlestick roll to tuck jump- Start in standing position, roll down to back on the floor, legs straight up in to the air (candlestick) and then roll back up to standing (no hands to stand up) and immediately do tuck jump.  Repeat 15 times. 
 
Happy Tumbling!
Jaime

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