Simple Extras that can produce Extraordinary Results

More and more people are motivated to learn impressive gymnastics skills. We're going to share with you one of the easiest ways to improve your gymnastics without a huge time investment.

Believe it or not gymnasts, divers and other acrobatic athletes complete core work as part of every single session. Developing strength and stability is vital as these positions transfer directly to higher level skills.

All you need to do is add a little "extras" time to your current training sessions. We have a challenge for you, for the next couple of weeks set aside 2 sessions per week, of 10-15min. Remember to turn on your pelvic floor, pull your belly button in to brace your core, take proper belly breaths (do not hold your breath).

Complete 2-3 rounds of the following circuit

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Hollow hold 30 seconds Lying on back, legs stretched out off floor & arms overhead covering ears, squeeze core & hold hollow position.
15sec rest

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Bent leg ankle taps 30 seconds Lying on back, draw knees up towards chest, keeping legs bent. Crunch up & touch ankles. Keep head neutral & crunch using abdominals, not with neck.
15sec rest

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Side bridges 30 seconds each side Lying on right side, plant right forearm on floor & lift body up into side plank position, maintaining straight body line. Lower hips to floor laterally, then raise them up again. Repeat on left side.
15sec rest

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Superman raise (alternate arm and leg) 30 seconds Lying on stomach, place arms straight overhead. Raise opposite arm and leg up & down repeatedly. Squeeze legs & glutes & extend through hips rather than hinging through lower back.


Rest 1-2min between rounds

 
 

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Do you follow these 3 steps with skill acquisition?

One thing we LOVE about the fitness industry these days is that people (coaches and fitness enthusiasts) are researching, learning, understanding movement to become better teachers and movers.

This may come from seminars and courses or reading articles and watching tutorials. Most of us have been there, reading every article, watching every YouTube clip from each and every specialist.

At Dalecki Strength we strive to keep our bodies as strong, mobile and healthy as possible. This comes first before any trick or skill. In our opinion, if we’re going to push and challenge our bodies through intense training and test the limits the first thing we should do is show our bodies a little respect.

What this means is, preparing your body in the best way you know how.

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1. Understanding where your limitations and weaknesses are e.g. if you have tight shoulders, seek help and guidance, learn how to improve your mobility and stability in end range.

2. Following progressions and always doing the basics  e.g. core work and drills...this is the stuff the makes you move better

3. When you learn a new skill, keep on developing it until it’s as efficient and close to perfect as possible. NEVER accept poor movement standards from yourself. You’re better than that.

It always great to see people get their first skill but it’s disappointing to see people celebrate terrible and dangerous movement. Unfortunately, you see a lot of this on social media, people proud of their knee to the floor snatch or the chicken wing MU again and again. Respecting your body means sometimes taking a step back to perfect movement. This can be hard, often it may mean to stop practicing the skill, focusing on drills. Let us tell you...it will be so worth it! When you perform smooth efficient movement without pain, your potential will skyrocket.

Ready to take action? Find out more about our Gymnastics Squad Term starting April 16th. 

 

How coach Courtney gained 2 inches on her S-wave in just 5 minutes per day!

I have been in my gymnastics coaching role for 12 months. Even though coaching seems to be predominantly teaching, I have found that it is more about learning.

I learn from my mentors.. Kat and Ev teach me in depth about the "why" behind what we do. They also help me develop my coaches eye for gymnastics movements.

My clients force me to learn, grow and adapt very quickly. If they don't understand the way I have presented something I need to re-frame for them. The same approach doesn't always work for each client in a group, so I have to be prepared to change my approach with each individual.

Finally, my own journey of skill acquisition teaches me lessons everyday!

Since October 2017 it has been my goal to be able to do a Handstand walkover. After testing the skill initially, I realised my thoracic and shoulder mobility would need to improve dramatically if I was to achieve my goal. 

I took it down the very basics, I did all the exercises that we prescribe for our squad groups for warm up and shoulder pre-habilitation. 

Week 1 included the S-Wave, I have known for a long time that I am a lot more limited on one side compared to the other. My end goal was not to improve my s-wave specifically, but it happened :)

Based on the feedback and questions I received after my instagram post, I know this is a huge issue for many of our readers also. 

These are the main changes I made that contributed to my results:

  • FRC (functional range conditioning) exercises. We use the FRC approach in our squad groups, particularly for warm ups.

The aim of FRC (functional range training) is to expand the body's range of motion and teach the nervous system how to control that new range. 

It focuses on learning how to move a joint independently before dependently.
Eg- you should be able to move your wrist independently, without having to rely on your elbow or shoulder joint to help you with the desired action. 

It has helped me understand the importance of how my joint is supposed to move compared to how it moves now. So now, I really know where my limitations are.

The FRC exercises I incorporated were wrist CARs, face down shoulder CARs and thoracic CARs in a kneeling position with my elbows raised on a box. 

  • The swimmer exercise- I made this more challenging by using a dumbbell as an obstacle. It acted as a reminder to lift my arm up as high as I could. Actively expanding my range of motion. 
  • Additionally, I progressed with very strict form on my upper body pulling and pushing and diligently worked through my walk over progressions which included back bridges.

Noticeable differences

1. My hands can now make contact in the s-wave! The new range of motion feels incredible. Check it out here.

2. I have noticed a decrease in my pins and needles (could also be from my increase in swimming) and more ease in moving my arms overhead. 

3. My left wrist does not hurt any more. Previously I had pain when I did high volume gymnastics and CrossFit work.

4. Improved active range of motion in wrist extension. 

5. Better alignment in my handstand- more shoulder and thoracic range for a better position and more stability through my shoulders. 

6. Better receiving position in my muscle ups and rings dips. 

Closing note

By doing something every day, it becomes a habit. Consistency is key - 5 minutes every day is all I did. Sometimes on my own, when I was coaching at Crossfit class, or a Dalecki Strength program. Now I even add it into my one on one sessions with clients. 

Need help with your movement? 

Book in a private session using the form below. We will assess your range of motion and develop a specific action plan to improve and increase it.

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Our predictions (and tips) for the 2018 Open

In a short 40 days, the 2018 season kicks off. 

From the novice, to the advanced competitor, to the coach or even just the spectator, If you are a part of a CrossFit box, you will be drawn into the chaos and excitement of the Open.

So far, we only have a few of Dave Castro’s cryptic Instagram clues about what the workouts might involve.

Here our coaches are going to offer up their predictions and a few tips on how to approach the gymnastics skills if or when they show up. 

Coach Ev

New movement prediction? 

Strict handstand push ups. 2015 was the first year we saw handstand push ups in the open, and kipping was permitted. Kipping HSPU were then repeated in 2016 and 2017, meanwhile at regionals the focus was on strict handstand push ups. I think this year they will progress this movement.

My advice for any one working towards strict handstand push ups is to ditch the ab mats. This is the most common fault I see with people working towards this movement. There is little benefit to becoming strong in a shortened range of motion, then having to re build the strength all over again but from a different position later. 

Instead, progressively build your capacity using regular floor push ups, deficit push ups, pike push ups, isometric holds and contractions. You will need to set aside time to specifically work on this movement, minimum three times per week. 

My prediction for the retest workout is 17.2 This means you really have to know your capacity on toes to bar and bar muscle ups. This work out is all about how well you know yourself, so that you don’t red line your grip.

Coach Kat

New Movement prediction?

Handstand walking became “trendy”again in 2017. People were becoming a little bit more interested in doing handstands away from the wall potentially inspired by Dave Castro including a handstand walking obstacle course in the CrossFit Invitational. 

This is an easy movement to judge and I think he will throw it in this year! 

My advice for any one starting to learn handstand walking is, put effort into mastering your handstand entry technique. It seems obvious but it is a step that people often miss. Over kicking into the handstand wildly, then having to stabilise once up side down is a very ineffective way to learn this skill. It may get you a few random steps, but it won't allow you to learn proper control with your handstand.

Repeat prediction?

17.5 Thrusters and double unders.

Coach Courtney 

New movement prediction? Single leg squats, aka pistol squats.

If you check CrossFit.com occasionally you would have noticed that these have been included in the CrossFit programming for a long time. Most recently

For time (180104)

10 single leg squats alternating

10 yard HS walk 

20 single leg squats alternating 

20 yard HS walk

30 single leg squats alternating

30 yard HS walk

40 single leg squats alternating

40 yard HS walk 

CrossFit doesn't shy away from including challenging movements in the Open. They like to see the entire CrossFit population improvement from year to year and acquire skills they previously could not complete.

Repeat prediction? 

17.3 Snatch ladder with chest to bar pull ups.

Of course, there is always the chance that Dave Castro surprises us all and gives us a gymnastics free year.

If you don't like the chances of that happening. Get in touch with us and we can help you get on track with your gymnastic skills before the Open.

Term starts 22nd January. We will be focusing on handstand push up and pull up strength, ring muscle ups and handstands for skill.

This will give you 6 weeks of structured gymnastics practice before the open starts and continued support once the workout starts being released. 

Click the button below to learn more and get started.

"Minimum work requirement" Why these three words are ruining your life

In 2013 Kat and I found out we were going to be competing at the CrossFit Regionals together on a team. 

I didn’t realise it at the time, but what unfolded next has shaped and defined Dalecki Strength as well as Kat and I as coaches.

The workouts were released..

EVENT 3 on Day 1 

Complete as many total reps in 7 minutes of:

Burpee ring muscle-ups.

MINIMUM work requirement- 6 reps per gender.

This meant that 2 out 3 women had to complete 3 burpee ring muscle ups. 

In 2013 ring muscle ups were very rare for women.

Kat had a natural ability for muscle ups. They were strong, consistent and beautiful.

Sam our other girl was very far away from her first muscle up. 

That meant I absolutely had to get 3 muscle ups on the day otherwise our team would be disqualified and knocked out of the competition.

 

Rewind back a year

I had started CrossFit exactly 1 year prior to this moment.

Yes I was an ex gymnast but I had ZERO exposure to ring training. 

In traditional artistic gymnastics, women (sadly) do not learn the rings as an apparatus. 

Not only that, when I started CrossFit I was de-conditioned, unfit and had even lost my strict pull ups!

During my first year of CrossFit I progressed really quickly. I took full advantage of the “beginner gains” but also I was able to rely on my previous athletic background. I knew how to move well, I just had to be disciplined with my training.

I pretty much picked up everything I needed to be decently competitive at CrossFit, I had all the barbell and gymnastics movements, the one exception being the dreaded ring muscle up.

I felt pressure to be good at CrossFit because people expected me to be good. 

“Oh you are an ex gymnast, CrossFit must be easy for you"

“Ah you are Kat’s sister.. Are you as strong as her?"

This caused me to become incredibly stressed. CrossFit was the furthest thing from easy.

I was embarrassed and anxious. To add to that, I was extremely competitive.

As it unfolded this adversity was the biggest blessing I could have asked for.

Kat worked with me on this every single day in the gym for hours. 

During these few weeks we learnt..

  • 1001 ways to teach and not to teach muscle up.
  • You should not be skipping any steps in skill acquisition.
  • A little bit of skin in the game is very useful motivation to achieve a crazy goal.

The trivial outcome. 

I got those muscle ups and we progressed through the whole weekend of competition. 

It was surprisingly easy on the day.

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The lasting outcome

We learned true empathy for our future clients. 

We know how to help them because we have been through the struggle personally. 

Another lesson was in the beauty of CrossFit. 

Competing in CrossFit is not just “an exercising competition.” It is more than that. It is about tackling your fears and insecurities in front of thousands in a public arena. Whether that is on the Open Leaderboard, Regionals or a local comp, it takes bravery and can make you a better person in the process.

If you need help with gymnastics to get better at CrossFit and you care about doing things properly, we are here to help. We have been through the struggles you are facing now.

 

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A little mistake that CrossFitters are making today, costing them years of frustration down the track!

A little mistake that CrossFitters are making today, costing them years of frustration down the track

There so many variations of skills in CrossFit gymnastics movements.

Which is the most efficient?

  • Bent leg versus straight leg TTB? Or using the scoop?
  • Straight or Scorpion Handstand?
  • Butterfly or kipping pull up?


Your answer can be found right here. Firstly ask yourself these questions:

  1. Why are you learning it? Is it to perform workouts RXd? Is it for competition?

  2. What comes after mastering this skill?

Hint: Always look ahead.
To steer you in the right direction, think along the lines of similar movement patterns.

Example: Handstand —> Handstand walk —> HSPU —> Ring HSPU

Before we get to handstands, let’s first take a look at the process many follow to learn and understand new movements.

If you wanted a heavier snatch, what are the first things you would be likely to do? Obviously you’ll first seek a coach and refine technique.

You’re also likely to head to YouTube, watch professional lifters, analyse their technique, striving to look like “one of them”.

Improved technique generally will lead you towards a heavier snatch in the long term. The Weightlifting element in CrossFit is far more closely replicated in the sport of CrossFit in comparison to gymnastics. There are CrossFitter’s that are now competing at high levels in both sports.. it’s incredible.

SIMILAR

Weightlifting in Weightlifting looks like this..

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Weightlifting in CrossFit looks like this..

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VASTLY DIFFERENT

Gymnastics in the sport of Gymnastics looks like this..

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Gymnastics in CrossFit looks like this:

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Now let’s look at CrossFit and Gymnastics. A skill commonly sought after by CrossFitters is the handstand walk. If you follow the same protocol, at some point you’ll be researching, looking at others technique.

Here’s the problem, what is right, what is wrong? You cannot look at an Olympic level gymnast performing handstand walks, butterfly pull ups and kipping TTB because..

They do not perform those movements.

You’ll then look to professional CrossFitters, who walks the fastest and longest distance. Some have their legs bent over, others have a major scorpion shape and the odd one will be walking backwards. Although your coach has told you that a straight back is the way to go…very confusing huh? Are you going to learn scorpion or straight HS?

Back to our two questions:

  1. Why do you want to learn the skill? Is it for a competition? Is it because your ultimate goal is to get fast HS walks for long distance on your hands?
  2. Once you master the skill, what else would you like to learn? This is so important!

If you’re answer leans towards harder more advanced skills, Handstand balance, Handstand on the rings, freestanding HSPU you need to look at the technique that’s going to get you to that.

Now it’s about the best technique that is transferable across skills to higher level skills. This is the straight handstand. If your ultimate goal is a fast handstand walk- in a straight line- and that’s as far as you want to take it then the scorpion may be a better option for you.


How we teach a CrossFitter:

  1. Joint movement and control

  2. Strength through required range of motion

  3. Body awareness

  4. What skill are we working on now? What are we working toward in future?

  5. Breaking down the skill into small components.

Want to ensure you’re learning the right technique? Register your interest for the next Dalecki Strength Squad term below.

 

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The secret of finding the perfect coach

Admittedly I’ve never met a perfect coach. 

I have seen a perfect match between coach and client. 

Unfortunately it is not that easy to find the perfect coaching relationship on the first go. Normally because one or more of these mistakes are being made.

MISTAKE ONE

Asking the wrong questions

“What will we focus on?"

If you are enquiring about a gymnastics program the answer will and should be the same no matter where you enquire. 

Joint health and stability, body weight control, upper body strength, coordination, core strength, locomotion, body weight skills and balance.

If a gymnastics program didn’t focus on those things, it wouldn’t really be a gymnastics program. Therefore it is a useless question to ask because you still have no idea how these people are different to their competitors and how or if they can help you. 

“How much is it?"

Again this is a useless question to lead with because you still don’t know how to justify the price. How will you know if its too expensive or too cheap if you don’t know what it is? 

Is $500 expensive or cheap? Is $100 expensive or cheap? It is impossible to answer that without context. 

Don’t get me wrong, this question is important, but ask it LAST.

Ask this instead. 

“Who is it for?"

If the answer is “everybody” 

then this provider has no idea who they are serving. 

Re-phrase and ask

“Who did you create this for?"

If they answer “everybody” a second time, it means that they really aren’t clear on who they wish to serve and therefore it will be impossible for them to promise that your needs will be met. 

They may meet your needs, but if they do its just by chance. 

Why is this so important? Lets go through some case studies.. 

If I google "Adult Gymnastics Sydney” here are one of the top results

Sydney Hills Gymnastics

Funnily enough their homepage says

“Gymnastics for all” 

As I mentioned above.. of course it is not for all.

Digging a little deeper, it is obvious that their main focus and purpose is tiny tots and young development squads. Yes they have a once weekly open gym for adults and any one can just show up casually. 

If you are an adult serious about results- its not for you. 

If I was looking for an online body weight program I would most likely consider one of the most 'famous' online programs. Either Gymnastic Bodies or Ido Portal. 

In fact Kat and I have both had some experience with both of those and they were awesome, but still not for me.

Gymnastic Bodies

In my opinion, this program is for some one who

-Is learning to use and control their body for the very first time.

-Has endless amounts of patience 

-Is willing to re- do the same course content (in some cases for years) until a movement or strength roadblock is overcome.

-Ready to adopt body weight training as their main form of training.

I to believe that slow is best and agree with a lot of Christopher Sommer’s philosophy even though it can be dogmatic at times. 

At the same time, I know what it is like to train as a gymnast. It is intense, extremely time consuming, progress is slow and it’s not for everybody!

Most of the adults I know love gymnastics and want to get involved, but also love CrossFit and want to progress as all rounders instead of pure gymnasts. They probably won’t train for 10— 20 hours a week purely in gymnastics. 

If your intent is to get better at gymnastics for your CrossFit pursuits, I believe you will lose interest in this type of program quickly.

Ido Portal

This one is for people who want to move better, get strong, do awesome stuff but completely and 100% adopt and absorb Ido’s philosophy. 

MISTAKE TWO

Believing that there is only one coach/program/gym that is ultimately "the best."

The best doesn't exist in coaching. It's just about finding the best fit for your current needs, expectations and goals.

Dalecki Strength
Who is it for?

We started out as many start ups do “to scratch your own itch."

For Kat and I, we needed a mixture of what we used to do and love

Artistic Gymnastics

and a new found love of ours

CrossFit

We wanted to tell you who we exist for. Someone who..

LOVES fitness and CrossFit. Likes a local comp here and there. Wants to do the Open Rx. Committed. Goal orientated. Women and Men. 25- 40 y/o. Willing to do extra work. Looks after body. Focuses on nutrition. Rarely misses training. Frustrated by lack of progress in pull ups. Body weight strength is a weakness. Confused about technique. Keen to explore new Gymnastics skills and tricks. Open minded. Long term focussed. Will work towards Regionals one day. Values coaching.

We are also well aware that our approach is not for everyone.

Our program is not for someone looking to become a competitive gymnast or someone who wants 20 hours plus of gymnastics per week.

Or Someone who wants to rush into skills they aren’t ready for.

Or Some one who wants to skip the foundations. 

Lately we put lots of thought into this as we are finally creating an online version of our program. 

Who is our online program for? 

Exactly the same as our niche described above- the only difference is that this person doesn’t live locally therefore we cannot coach them face to face. 

Before we put all the final touches on the program, we want to hear from you. 

1. What do you want and need from us in an online gymnastics program? 

2. How can we best help with you with your goals?

3. Have you tried a gymnastics program online before but found it wasn’t for you? 

Help us create this program for you, exactly as you want it. 

Fill in the form before with your feedback.

 

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"I always thought that having a muscle up was the be all and end all of CrossFit"

Hi I’m Mel, I have been CrossFitting for 18 months and this is a short insight into my journey towards the muscle up. 

I always thought that having a muscle up was the be all and end all of CrossFit..

As silly as this sounds, to me I thought once you have a MU you can actually be classified as ‘a CrossFit athlete’.. 

I attended every gymnastics class, did every progression and took on all the coaching I could afford.

Nonetheless, I wasn’t strong enough and shouldn’t have been attempting the skill.

I did any way. Attempt after attempt I was building bad movement habits and also bruising my ego. I was actually feeling really bad about myself. 

All of this was putting my shoulders at risk of injury. 

Then my coach Ev had a really honest conversation with me. About what I needed to do, what I needed to stop doing and also gave me a reality check.

This conversation came at a hard time, just after 16.2, she saw me attempting bar muscle ups when I wasn’t ready and she actually said..

“If ring muscle ups come up in one of the other open workouts, I don’t want you to even try. Either scale or sit it out completely.”

This was really hard to hear. She didn’t want me trying things I wasn’t ready for. Even though this was the last thing I wanted to hear it was still better than coaches and friends simply encouraging me to no end. 

What a blessing in disguise. Now I am not feeling bad about myself trying a movement and just failing all the time.

Ev also gave me a more realistic time frame for what I was trying to achieve and a good understanding of the tedious work I still had to put in.

This helped me to accept the truth and prepare myself for the work that I would have to put in.

Before this I guess I just wanted to believe my well meaning friends when they told me 

“Wow you are so close”

“Keep trying”

“Any day now”

My friends did mean well when they said these things to me but they simply did not understand the depth of the learning process. They were just giving me false hope. 

Now I know It will mean so much more to me when I finally achieve the skill, but approach it the right way.


Two things you need but may not be getting are..

1. Honesty about where you are on your skill journey.

2. A detailed description of the amount of work it will take to achieve a particular skill and the plan to get there.

 

Do you resonate with Mel's story? 

Book yourself in for a movement assessment, get some clarity and a structured plan to start making real progress with your skills. 

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Should we be kipping on a rigid, steel bar?

 

If we look to the sport of gymnastics and the equipment within it, what do we see?

Men and women’s bar apparatus

  1. Parallel bars- wooden
  2. Uneven bars- wooden
  3. High bar- steel

 

 

What do they have in common? They are all flexible (both the wooden and steel), they provide bounce for the athlete and absorb shock. 

Now if we look to the typical ‘functional fitness gym’ we see a fixed, steel rig structure. This is certainly convenient. It is sturdy and has multiple uses, it can support plenty of weight for squatting and you can do pull ups on the horizontal bar. 

Using this structure for strict pull ups or ring work is perfectly suitable. 

So what’s the problem?

The horizontal bar has absolutely no flex.

This forces us to ask the question. 

Should we really be kipping and swinging on a steel, fixed horizontal bar? 

My educated guess is, probably not. Especially not to the volume that we see kipping carried out in a typical CrossFit program. It is very common to see in almost any function fitness program, kipping movements well into the 00’s per week. 

If we know there is no shock absorption or flex in the bar, what kind of damage is this causing to the shoulder joint, tendons and ligaments? What about other joints? Wrists? Spine? 

In our gymnastics experience, we had never carried out a movement on a fixed structure. Not even one rep. 

Further to this, in our teaching experience we know that people are not displaying as much control as they should be during most kipping movements executed. 

So what can we do?

Be aware.

Pay attention to how much volume you are putting through your shoulders with your body weight plus the added momentum of kipping. Ask yourself, is it necessary? 

Can you substitute for a movement with less momentum? 

Will we see a future where we can bring some more traditional gymnastics equipment into the wider fitness industry? 

We certainly hope so and it is something Dalecki Strength will work towards for the future. 

Do you have a comment to add to this conversation? We’d love to hear your thoughts below.

 

Need help with your gymnastics program? Get in touch below.

 

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4 MOST IMPORTANT THINGS CLIENTS NEED FROM THEIR COACH

As a coach you are teaching clients to achieve new skills, helping them improve strength and performance. On a daily basis you are being asked for your professional expertise and guidance on learning, correcting or progressing to pull ups, handstand and ring skills.

What does your client need from you in order to achieve a gymnastics skill specific goal?

You may think the answer is more progressions, coaches eyes, different cues. At one point, I thought so too.

Have you ever provided a client with cues and progressions, you turn your back and realise they revert back to their old ways. Seeming to disregard your expertise. Why is this happening? In my quest to understand the learning process better I read Josh Kaufman’s book “The First 20 Hours.” The thing that struck a chord was that learning and skill acquisition are very different things. I started applying this to coaching.

LET’S TAKE THIS COMMON SCENARIO:

Sally kicks up to quite aggressively to a handstand, back to wall, feet touching, back in a slight arch with head sticking out, she fatigues quickly. Sally has been doing this for 12 months and asks for a progressions to a freestanding handstand.

You watch and realise there are number of things going wrong, she doesn't have the correct body position, body awareness is lacking, timing is off and needs to improve her strength.

If you are adequately prepared to help her the goal, you need to set her on the right path or send her to someone that can.

 

You (the coach) need to teach the client about the Why, How, Help them Identify Mistakes and finally Practice.

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Learning and Practicing

  1. Why- Why is this important? Why must it be done this way? First comes learning, this includes an understanding of why it is important for a skill to be done a particular way. If the client doesn’t understand why, they will find little motivation take on your advice. Why are you asking the client to move in a particular way? Is it to progress them onto a higher level skill? Safety?
  2. How- How are they going to change what they are currently doing. What are they missing, strength, mobility, body awareness? All of the above? Provide them with positional drills, mobility, strength and always link it back to the reason why. This will emphasise the importance.
  3. Identifying their own mistakes- Can they feel when they have performed a drill correctly or incorrectly. Now that the client is starting to get a better understanding of what is required. Ask them question, "can you feel what happened there, what could you have done better?"
  4.  Practice, practice, practice- Repeating the set drills, progressions, mobility, strength. This is only complete once the steps above have been thoroughly understood.

If you’re a Coach or PT and are guessing your way through gymnastics coaching join our Coaches Gymnastics Classes at Bondi Junction and Marrickville. You will learn new skills yourself and become a better coach to your clients.

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