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Development Coaches' Course DEVELOPMENT COACHES’ COURSE Hands On Training: W200 USA Gymnastics • 132 E Washington St. Suite 700 • Indianapolis, IN 46204 • usagymnasticsuniversity.org DEVELOPMENT COACHES’ COURSE Hands On Training: W200 USA Gymnastics is the recognized national governing body for the sport of gymnastics in the United States in accordance with the Ted Stevens Olympic and Amateur Sports Act. USA Gymnastics prescribes rules and standards for competition in the sport, generally promotes, regulates, governs and fosters gymnastics in the United States, and educates and informs the American public concerning the sport. © 2011 This publication is a copyrighted publication of USA Gymnastics and is protected by United States copyright law. No part of this publication may be reproduced, stored in a retrieval system, or transmitted or otherwise published in any form or by any means, including electronic, mechanical, photocopying, recording, or otherwise, without the prior permission of USA Gymnastics. For permission to duplicate any portions of W200, please contact: USA Gymnastics Educational Services, 132 E. Washington, Suite 700, Indianapolis, IN 46204. No service mark, copyright, or other notice may be altered or removed from this publication. The materials in this publication are provided for informational and educational purposes. USA Gymnastics is not responsible for results, outcomes or consequences of the use or application of any information or materials contained in this publication. All warranties of any nature, express or implied, are disclaimed. Foreword This workbook is a part of the W200 Development Coaches’ Course: Hands on Training. It is intended to be used as an outline of skills being taught during the course. It is recommended that notes be taken during the course. The workbook does not provide a “curriculum” or specify a particular teaching style or methodology, but instead addresses technical aspects of skills and preparation of skills in Levels 1-4 of the Junior Olympic program. It can be used as a resource when planning instructional activities for Level 1-4 athletes in a gymnastics training facility. Participation The workbook presents some general recommendations for training Level 1-4 compulsory athletes. The contributions of participants provide practical applications of principles presented in the W200 course. This is an outline only. USA Gymnastics University W200 Development Coaches; Course: Hands on Training (HOTD) is a required course for the School of Competitive Gymnastics: Women’s Artistic Emphasis within USA Gymnastics University. It is also an elective course for the School of Recreational Gymnastics. Please visit our website to view the university and requirements for certification.www. usagymnasticsuniversity.org Certificate Upon completion of the course, you can access your certificate of course completion online (after 7-14 days) by accessing “My Membership” page of member services. www.usagym.org Special Thanks to Claudia Kretschmer and Brian Zook for their sharing of knowledge, hard work, dedication to coaches’ education and the W200 Development Coaches’ Course: Hands on Training Course. Thank you also to all the previous contributors to the Professional Development Program. 2 USA Gymnastics University – Development Coaches Course Vault Coaching Tips • Teach – What, Why and How. jumps” are executed on a springboard to introduce body • Athletes should do conditioning and drills for each skill to tightness and proper extension through feet and knees. ensure that they are physically ready to perform the skill. • Execute multiple rebounds with small arm swings, remaining in the center of the board to create overall body stability and arm coordination. SKILL – The Run • Execute multiple rebounds on the board in a hula-hoop. • Head neutral, back straight LANDING • Elbows bend comfortably at 90-degree angle (shoulders down) DRILL – “Slow Motion” Drill • Front knee lifts to horizontal with a 90-degree bend and foot • From a stretched stand in high relevé, lower slowly to classic flexed gymnastics finish using correct sequential landing positions (safe landing position). DRILLS • Add stretch jumps prior to slow motion landing drill. • March with flexed feet • Jump off a block to a target in front of a mirror. • High knee runs in front of a mirror • Sitting arm swings CONDITIONING • Doe runs • Plyometric punching • Half speed sprints (This allows the gymnast to concentrate on one area of the run at a time) • Timed sprints (sprinting games) SKILL – Forward Roll Onto Stacked Mats Coaching Tips CONDITIONING • Body posture remains consistent throughout run and into • Traveling mountain climbers hurdle. • High knee runs on a resi-pit/mat • Arms should circle and stop at approximately shoulder height • Single leg hops on a resi-pit/mat upon hurdle. • Mat pushes • Tuck chin and create round shape to execute forward roll, • “Rawhide runs” towing with instructor holding tubing demonstrating proper tuck position throughout. • Quick foot switches on a block • Stair step-ups on a block (step step down down) DRILL – Rebounding To A Forward Roll • Lean and fall – generate speed forward – head down • Rebounds to hollow shape while placing hands onto the stacked mats. • Using a springboard or vault trampoline trainer, execute several SKILL – The Hurdle rebounds to a forward roll. Coaching Tips • Introduce arm swing with rebounds from stand on board to • Emphasize tight body. Key word “REBOUND”. forward roll. • Teach the difference between rebounding and pushing. DRILL – Amplitude Drill DRILL – “Flamingo” Hurdle Drill • Place a foam block (6” square) on the mat stack and execute • Stand on one foot and jump onto a target or the board roll without contacting the block to develop amplitude and • One, one, one, two – to a target extension. • One, one, one, two, two – onto two targets, or the board and a target CONDITIONING • Hollow body rocks • “Rounded” hollow push-ups SKILL – Straight Jump Onto A Landing Mat Coaching Tip SKILL – Handstand Block (from board to skill cushion) • Always emphasize landing on feet. Coaching Tips DRILL – Multiple Rebounds • Emphasize a large step and lunge (lunge leg with 90-degree • Hold gymnast’s hands while multiple “rebounds to stretch angle of bend). USA Gymnastics University – Development Coaches Course 3 Vault • Use small arm circle with arms slightly bent and continue DRILL – Wall Handstand/Shoulder Shrugs extension to board without shoulder angle (shoulders open • Handstand hops on the floor, then onto a raised surface and stretched). Chest is in hollow position. • Handstand block off board to an 8” or higher mat. Land • Emphasize forward push-off of front leg into “needle” kick remembering “straight is great” with back leg (then legs joining together before vertical). • Back drop drill • Extend through shoulders and wrists to create block off of • Handstand hop on floor board. • Handstand hop from floor to raised surface (2” mat) • Maintain a tight, straight body to stacked mat and neutral head position throughout. SKILL – Front Handspring DRILL – Straight Is Great • Lying on back - extend arms and legs, squeeze legs tight Coaching Tips and extend through shoulders. • Pad the vault table with matting. • Lying on back - push against a wall or mat with hands. • Review drills for handstand onto raised surface. • Stand straight - open armpits, reach to ceiling. Rebounds in place, or on board, mini trampoline or tumbling track in DRILL – Front Layout To Raised Surface front of a mirror. • Run, hurdle and rebound off board to a front layout (onto an 8” skill cushion). DRILL – Front Handspring Over Raised Mat Surface SKILL – Wall Handstand/Shoulder Shrugs (Minimum of 32”) • Perform several shoulder shrug extensions from a handstand • Place 32” skill cushion sideways and perform handspring position (front side of body against wall). vault over. • Connect shrugs to fall back onto 8” skill cushion. Straight is great. DRILL – Front Handspring To Flat Back (over table) On Raised Surface DRILL – Back Drop • Lunge, kick to handstand, and “fall” to back onto skill DRILL – Front Handspring From A Raised Surface cushion. Straight is great. (Spotting of this drill is necessary) DRILL – Needle Kick DRILL – Front Handspring Over Padded Vault Table • Perform multiple back leg kicks from “mountain climber” position DRILL – Landing “Stick” Drills • Drill on both sides from kneeling and standing. • Review landing shape. • Execute a straight jump from mini tramp or board. DRILL – Hand Hop • Execute a straight jump from vault table. • Kick to a handstand and execute a hop from the hands before vertical. SKILL – Jump To Handstand Onto A Raised Mat Surface (A minimum of 32”) Coaching Tips: • Maintain consistent upright posture on run throughout to hurdle and rebound. • Extend through rebound to demonstrate flight before hand placement occurs on a raised surface. • Contact the mat stack with a straight body at an angle between 45 degrees and vertical. • Maintain extension after push-off to a flat, tight landing on back. 4 USA Gymnastics University – Development Coaches Course Uneven Bars Coaching Tips: • Coaches need to stress shaping and good technique. SKILL – Back Hip Circle • Conditioning for skills is important. • Look at head position and hand placement. DRILL – Open And Hollow • From a front support, practice moving from a straight body shape to a hollow shape. SKILL – Back Pull Over DRILL – Lean Back Hip Circle Drill DRILL – Walk Up - Pull Over • Lean or “rock” backward to a back hip circle without a cast • Grasp
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