Thursday, January 31, 2013

Coaching Tools

Michael Kravitz posted to my YouTube video that the iOnYou application he demo'ed at the Forster/Resnick Bar Boot Camp I attended 2 years ago has been revamped.  Here's the updated version:


Today's technological advancements along with information-sharing (like this blog, websites, and YouTube) have great potential in helping athletes expedite their learning.

Kort's used his iPad in the gym before, as well as Coach Amanda.    A couple of coaches at our gym use their iPhones with the Coach's Eye app.  I still prefer the wonderful slo-mo feature built into my Casio hi-speed Exilim.EX-FC150 (30-120fps or 30-240fps, among other settings).

Here's the original iOnYou demo I filmed at the Bar Boot Camp:

Wednesday, January 30, 2013

Quote of the Day

"I made a promise to myself that I couldn't go to the bathroom until I went over...."

-Statement I overhead Remi mumble today as she trudged past me on her way back toward the beginning of the runway, after about her 3rd or 4th balk on vault.


She went over on her next one.


....and then asked if she could go to the bathroom.


:-/

Sunday, January 27, 2013

Are you all thumbs?


I wrote up a post a while back regarding the use of the thumbs on bars. Rowan is the only girl on our team that I am aware of who is taking advantage of putting her thumbs around the bar in her cast handstands. What is interesting is that she is actually shifting them around during giants as well, everytime she wrist shifts to handstand. I've talked to her teammates before about experimenting with shifting the thumbs around for cast handstands (especially those girls who habitually overcast their handstands and fall over); but most are unwilling to really try it out. Because they're not used to it, rather than fully research their own experience, they'd rather live in lazy ignorance and not explore the possibility that it might help them have better control on handstand positions; to not fully vet first before dismissing it outright as an unworkable, unviable technique.

Certainly, it's not for every female bars worker; but you can't educationally reject without honestly researching it first.

Saturday, January 26, 2013

Night and Day


This might be the highlight of my week.

Alaina's now a new level 7, having passed out of 6 two weeks ago.  I've not worked with her a lot; but I've worked with her enough that yesterday when I had her group on vault, I knew that she struggled with it (just as I know she is having difficulties with her RO BH BT).

So on her first handspring vault, with me spotting, she dumped it over the table and to her butt.  What I noticed was that she leaned forward to get her hands onto the table...and had no bounce off the board.  I told her she was leaning forward and that I thought she was thinking ahead of herself to needing to get her hands onto the table- because she skipped the step where she needed to punch the board.  I asked her if she was scared of running into the table.  She nodded yes.  So I told her the way to get over the table was to punch the board hard.  I had her do a step hurdle and told her to punch the board as hard as she could.  I had her do it twice.  Then I told her to do it from a run and (I know this is kind of bad) to pretend that someone's face she didn't like was on that springboard and to stomp a mud hole into it after she hurdled.

The very next turn her vault just flew over effortlessly.  It was night and day. No more body shape issue through the air.  She soared nicely.  If anything, she's probably going to be ready to have the table raised from 110 to 115 (in the video I took today of it, I think she's coming on a tad high- needs to get her feet in front more and then hands in quicker to the table). 

Just to be sure, I asked her if that vault she just did was one of her typical ones (I wanted to be sure she hadn't already made progress on this, since it's been a while since I saw her on vault); or if it was an improvement.  Because her reaction was pretty subdued.  With the barest hint of an understated smile, she told me it was an improvement.  I had her go a couple more times, and once for Coach Sara.

I wanted her dad to see it today (we didn't get to vault at today's practice), so I let Alaina do 3 good ones (her first one was the old version).  Her dad said Alaina had told her about it last night.

This is the kind of progress that makes you feel really good as a coach.  Like you made a difference and helped make something click for an athlete who's been stuck on a specific skill.  It's like recognizing the missing piece and helping to solve a puzzle.

One of the most rewarding experiences I've ever had as a coach was at SMGC, teaching a forward roll to a rec kid.  She was a very sweet, skinny kid who was not allowed to run around the house and lacked physical athletic ability. It took an entire session to teach her how to do a forward roll.  One of the last Saturdays of her classes, I had her just dump herself into a roll, standing at the edge of the resi pit.  That made something click in her head and she was soon doing it on the floor.  Throughout the rest of the class, wherever we went in the gym, she was forward rolling herself all over the place, from event to event.  It was very cute.

I had never felt so good as a coach.  Not teaching a Tkatchev; or a double-full; or a tsuk.  Just a simple forward roll to make me feel like I helped an athlete win an Olympic-size obstacle!

Photo of the Day


Bars Side Station

When the newbie 7s were still 6s last month, during their strap bar rotation, we went through a phase where this was one of the side station drills I set up for shape and strength:


Alaina showed the best acclimation toward what I was aiming for in this drill:


10 second hold in straddle pancakestand; 10 second handstand; return to pancake for 10 seconds.

Friday, January 25, 2013

Pre-Meet Bars Highlights

 From Thursday:


From yesterday:




Today:







Couldn't get their dismounts because I had to stand in there.

Thursday, January 24, 2013

Last Practice Before First Meet

Thea finally did her new dismount (growth spurt threw her confidence off on giants into double back so Kort gave her a back up dismount to work on- apparently just in the nick of time, too) and complete level 9 season bar set at yesterday's inter-squad. Here's her last practice routine before she leaves for the San Diego Classic this weekend:

Wednesday, January 23, 2013

She is the lucky number

"You asked me to find a fourteenth man for your expedition, and I chose Mr. Baggins. Just let any one say I chose the wrong man or the wrong house, and you can stop at thirteen and have all the bad luck you like,
 ~~~There are 13 of you, very unlucky. Mr. Baggins will make it 14." 
-Gandalf the Grey, The Hobbit

 Caroline may be the physical size of a Hobbit; but she is a giant among her teammates in sheer gymnastics awesomeness.  She is the lucky number:.



Happy 14th, Young Satchuwa!

Tuesday, January 22, 2013

Sprint Skiing

I think I found a new conditioning side station during vault, if we have the other runway available:


Having the fun-factor built into it is often a plus.

I'm sure we can think of future conditioning games and races with this.

Monday, January 21, 2013

Getting to know your Coaches: The 5th "Michael"....

...is actually "Michel"; but for some reason, he was introduced to us as another "Michael".  The others are:
  • -#1:  Michael Cates, owner. 
  •  - #2:  Manzanet, who Morgan says is called "old-new Michael", because he used to coach before me; has since returned.
  • -#3:  Yours truly (who Morgan says is known as "Michael-Michael").  
  • -#4:  One of the rec coaches.
  • -#5:  Michel Brito, formerly of AGA, Hadley's old gym.
Always hilarious when 3 of us step into a room, echoing the same greeting to one another.  I've learned to distinguish when I'm being referred to and when it's Manzanet; but Kort still calls Michel "Michael"; and since we both are helping with optionals, it is sometimes confusing who he's talking to.



Michel started helping out at BGS in mid-December.

I wanted to write a bit of something on Michel because I think his is an interesting story; one that might inspire some of the kids and help them understand where he's coming from (especially when he's hard on them, demanding better).

 "What a miracle it is to live in a country where you have the freedom to do what you want and say what you want to say." 


Michel was the first of a trio of Cuban gymnasts (out of a contingent of 8) who, right after the team competition, defected from Cuba during the Anaheim Gymnastics World Championships.  One of his counterparts, Charlie Tamayo, became a sensation on YouTube- very talented gymnast- who had ambitions to gain his U.S. citizenship and tryout for the U.S. Olympic team in 2012.  That didn't happen; but he seems to be enjoying a successful life in San Diego as a gymnastics coach. The third to defect was teammate Janerky De La Pena, one week after Tamayo.

I asked Michel if he had minders with him when he came to Anaheim.  He said he did.  He got away from them by asking to use the hotel bathroom.  He snuck out the bathroom window and his uncle here in Los Angeles helped him to escape and gain asylum (he and his uncle were also responsible for picking up Tamayo and De La Pena).

Michel told me how his auntie here in the States had taken out to sea in a little raft, starving, drifting for two weeks to escape Cuba.  

From the LATimes, August 19, 2003:
Brito Ferrer, 24, told his uncle that he competed in the competition so he could travel to the U.S. and then defect.

Attorney Luis Carrillo told reporters from Ferrer's house that the athletes are "very exhausted. They're very tired. These are difficult times for them.

"They're here because of the political repression, the political persecution for them in Cuba," he said.
Attorney Meredith Brown said the two men "fear for their lives if they return," and that the defection in Southern California of the two Cuban athletes was a first-time event.

"That's true," she said. "And I think it's going to be a very strong case, given that now, that they're part of the dissident community, they're going to have a very strong claim for asylum."

To qualify for asylum, according to Brown, applicants have to be in the country, to apply within their first year and have a credible fear of persecution based on race, religion, "or in this case, political opinion."
Brito Ferrer competed in all six events for the Cubans, finishing 112th overall.
USA TODAY:
Brito Ferrer told his uncle that he had planned to compete in the meet so he could travel to the United States and then defect. He called his uncle to pick him up at the team hotel Sunday. 

"I want to stay here. I feel good here. I want to feel free here," Brito Ferrer said Sunday in an interview with Telemundo. "I'm young. We don't have any opportunity over there. We don't have a future and there's no way to have any fun over there."
Deseret News:
Cubans who enter the United States planning to defect usually face fewer obstacles than other immigrants because of the Cuban Adjustment Act of 1965, signed by President Johnson at the height of the Cold War.

The law made it easier for Cubans to defect to the United States, a process Kane described as "pro forma" in most cases.

Most Cubans hoping to defect are detained briefly by federal authorities and then released with work permits. A year and one day after their release, they become eligible to apply for permanent resident status.

Carrillo said the athletes have a strong case to win asylum.

 "I think their chances of staying here are good because the U.S. is critical of Cuba's human rights record," Carrillo said. "It would be the height of hypocrisy if they don't grant these three dissidents asylum."
International Gymnast magazine: 
Brito had relatives in Los Angeles, so he and Tamayo lived with them for two months while they looked for jobs.  "It was brutal," Tamayo recalls.  "We couldn't speak any English.  Zero." 
~~~

Tamayo loves coaching, especially because in the U.S. he feels that his gymnasts have many opportunities.  "When I coach my kids here, I want them to be a better person more than anything else.  he says.  "Here, if you decide not to do gymnastics, it's OK.  You have choice.  In Cuba, you don't have choices."  He notes that American children can become anything they want; they don't have to focus on one thing because it's the only way to make a living.

And a little other piece of inspirational information from Tamayo for anyone who is thinking of quitting the sport prematurely due to fear issues, never to realize their true potential:
"When I was 12 I almost quit gymnastics because of a blind change on bars," he laughs.  "A couple of years later I found out I was twisting the [wrong] way!"
 There isn't much on the internet on Michel; but Tamayo is very much in the public eye.  This description in an interview for why Tamayo defected is echoed for similar reasons to me by Michel:
Examiner.com: What made you decide to leave Cuba for good?

C.T.: I decided to defect because I wanted a better life for my family. That was the only way I knew how to do that. In Cuba you can work so hard, but there was no future, no hope. After a few years in this country and understanding the system, I could see how hard work can turn into success.

It was difficult, because I had to trade my family for the chance at a better future. I have not been able to return to Cuba and see my family, but I know if I work hard the sacrifice will pay off. I know I can not only build a better life for my family but also hopefully have the opportunity to represent a country that has done so much for me and I am proud of that.

I made the decision to defect in 2002 after the Cottbus World Cup in Germany. I won first place on vault and fifth in ring finals. I returned home with the money I had won -- and the Cuban Federation took all of it. It was then I realized there was no future in my country. I defected with my teammates Michael Brito and Yenerky De La Pena. We had prior plans to defect, certain things we thought we would do, but as the events unfolded -- nothing went as we had imagined. It was much more complicated then just saying "I'm leaving." There were a lot of legal issues we didn't count on.

The final decision to defect was the night after all-around finals in 2003 in Anaheim. I had a disturbing conversation with the head coach of our team. I came to the final realization that there was no future. They didn't appreciate my work, my sacrifice and what I had done for my country. I left my hotel room -- I had to leave everything I owned in the room. I defected with the clothes on my back. I went to [Brito's] uncle's house where I met other Cuban families.

I left my entire family in Cuba. I left my grandmother, my mother Inez, my father Armando, my brother Juan Carlos, his wife and two children I have never met, my brother Frank, his wife and newborn I have never met. I also have uncles, aunts and cousins. I can communicate with a few members of my family but it is extremely difficult. No one in my family owns a phone, so I must call a nearby neighbor and they must walk to get my mom to talk to me. They do not own computers so again I must try and communicate through a friend. 

Calling Cuba is costly and it is not easy to get through to anyone there. All I have ever asked from my country was a phone for my mom. I cannot go to see my family because I am a defector and I am not allowed in the country. My family, like most Cubans, cannot leave the country. If I want to bring them here it is an extremely difficult and expensive process. Living without my family at times has proven to be one of the most emotional things I have had to deal with.

Examiner.com: How did you find employment after defecting?

C.T.: After defecting, I intitally found employment in construction through a Cuban family that helped me when I first defected. I received my first paycheck of $200, I thought that I was a millionaire. I had no idea how much money that was or what I could do with it. I just wanted to buy anything -- things I could never dream of. I would see something I thought I would never be able to have and I would want to buy it because I thought that it would be gone from the store the next day.

One of the members of my host family drove past a gymnastics center and thought it would be a perfect for me to try my hand at coaching. I got a job at Payke Gymnastics and have been coaching at various gyms and camps ever since. It is something I love.


There are many comforts we take for granted, living in the United States.  Having someone like Michel around, telling his personal journey and history, reminds us of the many blessings and opportunities we have, simply by being American.

Michel looks at BGS, and to him it is luxury.  When kids whine about wanting the fan turned on, Michel just laughs at them.  He doesn't say it, but I'll say it:  We are spoiled.  We have it easy.  And the kids are blessed with a great opportunity to make something of themselves in the gym- regardless of whether it's a college scholarship, making optionals, learning a back flip, or simply learning life lessons about fear management, discipline, goal-setting, failures, successes, teamwork, self-awareness, etc.



2 years ago, I was at the Vidmar Invitational during Peter's speech at the end of the competition.  He told all the competitors to stand up and give their parents a standing ovation.  He said to the boys that the next time they get dropped off at the gym by their moms and dads, to thank them; to thank them for bringing them to the gym when they don't have to do it.  To thank them for paying their gymnastics tuition, coming to their meets, and being supportive parents.

Take nothing- and no one- for granted.  Never squander your time in the gym.  Make the most of your opportunity to train as a gymnast.

And be thankful for having the choice.

Sunday, January 20, 2013

Double A is a Dozen

Belatedly posted....from end of Saturday practice:

The Energizer Teacher

If you call him "Chris", he'll tell you you're being lazy for not calling him "Christopher".

Chris has been the tumbling and trampoline coach for the team girls on Saturdays.  He brings high-octane energy and an entertaining, highly engaged personality to his teaching style.  He's an entertainer (you can see him in the gym juggling at times) and knows how to command attention from an audience.

Yesterday, the girls worked on the back tuck kick out.  The focus was on getting a tall set, neutral head, and rolling the hips over into the flip; plus, being able to thrust out.

Here's an example of how he teaches:






Some of the 7/8s in action, "having a go" at making the corrections:







Aside from the tuck not getting in very tight and the head thrown back, the opening on this one is right on:





How long can you set and rise before pulling into your tuck?




Incidentally, the level 6 RO BH back tuck at the end of the compulsory floor routine is supposed to be a tuck kick open.

Saturday, January 19, 2013

Chalk Clean Up in Aisle 3

 "Polish the floor and you polish your soul."
-Zen saying

This past Thursday, the few optionals that showed up to practice had the unfortunate good fortune to do some house cleaning over at bars. 


I mentioned before about how much chalk the kids waste, as if they think gymnastics chalk grows on trees.  So Double A, Cyd, Kai, and Kir got to stick their hands down the rabbit hole by the chalk tray to see what hidden treasures they could pull up.

The girls found tape, wristbands, spray bottle tops, trash, ponytail holders....oh, and a mountain of chalk (including unused pieces of block chalk).  The only thing they didn't bring up was the dead cat (no, there seriously was a dead cat underneath the floorboards years ago- or so the owner told me).


One Awesome Clean Up Crew

I wonder how much of that recycled chalk is going to end up back down inside the rabbit hole?

Friday, January 18, 2013

More Clear Hip Drills- Working the Drop Position

I've been playing around with some drill ideas:


If the drop position is good, the opening phase (goal is to handstand) becomes a bit more effortless and a lot less muscling. The drop is a bit scary for novices. Most beginners and gymnasts who have not "mastered" the skill will lean their shoulders over the bar when lowering down; or not get the shoulders pushed back behind the bar when they need to. They will also allow the shoulder angle to close too much, bringing the hips too close to the bar rather than push their hips away while kicking their thighs (right above the knees) toward it instead.

Here are some other ideas and other drills:



I'm thinking of running down to Home Depot (right around the corner from the gym, of course) and try out this harness (you can use a simple rope for a back hip circle/front hip circle setup).  What I like from looking at the video is that the gymnast has to stay pushed away from the bar in order to keep tension against the belt harness.  This helps the drop, but not sure though if the kid in the example is collapsing because he's weak and not experienced enough; or because the harness as it is adjusted on him puts his hips too close to the bar for him to be able to straighten his arm through a push-up support position.


Thursday, January 17, 2013

A thing of beauty.....

....seeing Remi finally do cast flyaways from afar and not from standing underneath the bar:



This was from Monday's practice.

Tuesday, January 15, 2013

Conditioning Set: Popeye Warmup



 Mike Durante, Head Coach at Chow's Gymnastics: 

Also known as the Popeye warm up. because your arms feel like that when you are done. its 1:45 on the bar!!
This is our Warm up on uneven bars
10kip cast HS
10giants
10chin ups
10leg lifts
That's 54 skills total.
We warm up and finish with this on bars every day!
This is a level 10 doing it today January 15,2013

February is 10/10/10/10/10 adding tucked leg lifts

And here is a level 8 doing the same conditioning set:

Friday, January 11, 2013

Anyone can swing like Tarzan; but can you climb?

Mike Cates accommodated my request to get more ropes in the gym.  A couple of months ago, he had one additional one installed over on the 2nd floor; so we can have 3 gymnasts climb at a time and less waiting around.

I've noticed that some kids seem to be stuck on giving in to the temptation of using their legs and aren't pushing past that crutch. Not everyone at the optional level can make it all the way to the top of the rope yet, using only their arms.

 So yesterday I thought I'd try this route:


That's Neil Resnick speaking at the bar boot camp I attended a couple of years ago at Colorado Aerials. I've been going back and reviewing the video clips I took at that clinic.

Even though I encourage the kids to push themselves, I've also told them to be safe and use their legs if their arms are about to give out.  Still, it didn't stop Tessa from burning skin off her hands when she slid down like a fireman one day.

Yesterday the girls had 3 rope climbs and if they could not do two of them without legs, then at the end they had to do 30 chin-up pulls, alternating arms, from a pike sit. I already like this better than seeing gymnasts who do nothing but scissor legs, never progressing beyond it.

Caroline impressed me one day by going all the way up and down twice without stopping.

 If there's one thing that is a king of beastly exercises, it's rope climb.




 Here's a challenge. 
Rope climbing should also be fun as well as challenging! ;-)

Sunday, January 6, 2013

The Water Cooler....

 Me:  "What are you going back to the chalk, for?GET OUT OF THE CHALK TRAY!!!"

Jado:  "It comforts me."
-Summer of 2011



 The video illustrates a random sample, typical of how much time is spent at the chalk tray, disengaged from any gymnastics happening around them. 

I swear, if any business ever throws out their water-cooler, I want it along with an empty Arrowhead water jug.  I'll fill it with chalk and set it up over by the bars.

One of the biggest peeves we have as bars coaches is how much time is wasted standing around the chalk bucket, massaging the magnesium carbonate.

Saturday, January 5, 2013

El-Grip Leg Ups

Double-A adding a "twist" to her leg lifts:


 AA has good shoulders.  I want to add el-grip handstands to her daily dose of bar conditioning in the event that she ever gets to a level where she could be doing pirouettes in and out of el-grip giants. 

Another way to make this more challenging would be to leg up without closing the shoulder angle by an assist from the lat muscles. Isolate just the hip flexors and abs by forcing the lower abs to squeeze harder in order to get the toes to still touch the top of the bar (demanding more flexibility-strength within the pike position). Also holding the last rep in a V, as well as holding the L-position.

...And starting and finishing at the L-position....

So many variations, so little time....

Friday, January 4, 2013

Is this layout half full or half empty?

This isn't her first time doing this; maybe her second day trying (I don't remember if the previous time was earlier this week or last week).  But the first one she tried today was her best one.