Level 3 CEP

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Level 3CEP

• Selected slides from presentations by Rick
  McCharles

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From G.S. George Biomechanics of Womens
Gymnastics
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Smolevskis Pentagon

• Bedroom
• Gym
• Dining Room
• Rehab (sport med., spa, etc.)
• School
• not more than 20 minutes apart

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Other Factors

• Facility
• Finance
• Incentives for coach/athlete
• Fortuitous timing
• Knowledge
• Etc.

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Training hours / wk?
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Coach

• Of all the unimportant people, the coach is the
  most important

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Emphasize BASICS and GOOD TECHNIQUE.
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Biomechanics of Womens Gymnastics

• Gerald S. George

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AmplitudeSegmentationClosurePeakingBasic
Principles for Refining Gymnastic Movement
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Less Amplitude
From G.S. George Biomechanics of Womens
Gymnastics
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More Amplitude
From G.S. George Biomechanics of Womens
Gymnastics
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Amplitude
More
Less
From G.S. George Biomechanics of Womens
Gymnastics
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5 Segments vs 2 Segments
From G.S. George Biomechanics of Womens
Gymnastics
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Segmentation (fewer are better)
From G.S. George Biomechanics of Womens
Gymnastics
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Peaking
From G.S. George Biomechanics of Womens
Gymnastics
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Peaking
From G.S. George Biomechanics of Womens
Gymnastics
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Arched handstand
From G.S. George Biomechanics of Womens
Gymnastics
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Straight Handstand
From G.S. George Biomechanics of Womens
Gymnastics
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From G.S. George Biomechanics of Womens
Gymnastics
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From G.S. George Biomechanics of Womens
Gymnastics
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From G.S. George
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Trampoline for Gymnasts

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Equipment Options

• Fast-track trampoline
• Mini-tramp
• Double-minitramp
• Slant tramp
• Bunjie belts
• Trampoline into a pit
• Etc.

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How can we use trampoline SAFELY?

• Good Coaching
• Proper Equipment
• Athlete Preparedness
• Trampoline Rules
• Training Plan

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How can we use trampoline SAFELY?

• Training Plan
• Systematic progressions
• In writing
• Monitor progress
• File lesson plans

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Training Plan PRINCIPLES

• Readiness Checklist
• Excellent form?
• Excellent body position?
• Consistent?
• Confident?

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Training Plan PRINCIPLES

• Forward before Backward
• Twisting
• Rotation

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Training Plan PRINCIPLES

• Late tilt twisting
• foundation of tilt twisting
• very few contact twisting skills

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From M. Gluck Mechanics for Gymnastics Coaching
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From M. Gluck Mechanics for Gymnastics Coaching
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Training Plan PRINCIPLES

• Rotation first, then height
• long-term goal is double layout
• include MANY rotation drills
• lower priority on tuck puck drills

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Training Plan PRINCIPLES

• Start low, End low
• progressively increase height
• perfect skill
• progressively decrease height
• CHALLENGE
• we are training gymnasts, not trampolinists

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Level 3Vault
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From Bill Sands
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Train landing

• double front
• into forward roll
• front pike or layout

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Vault up on to stack of mats
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Rotation

• 6 days / week up on to a stack of mats

• 1 day / week turn over the vault

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think FLYSPRING
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Yurchenko
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Yurchenko

• Round-off
• Faster run
• Target for hands
• Feet land higher

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Yurchenko

• Bwd. Handspring
• Hands land higher
• Feet land higher

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think Backward Handspring
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p. 36 Colin Still article
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Vault Training

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Vaulting

• Sprint
• Hurdle
• Spring (legs)
• Rotation (pre-flight)
• Spring (arms)
• Rotation (post-flight)
• Landing

• 7 phases

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Sprint

• Condition
• Track sprint drills
• Soft horse
• Low horse
• Time the run
• Mark the hurdle line
• Other?

• Acceleration
• at the
• beatboard