Abductors & Adductors with Resistance Bands

Circling & Kip Trainers/Spotters

Of course, hand-spotting for shape-corrections and manipulating positioning is often desirable.  But trainer/spotting devices also have their uses.


Primitive method of a front and back circle trainer:

Another variation by Peter Soul of Integrity Gymnastics in Ohio.

I filmed this one at Aerials Gymnastics during the Bar Boot Camp clinic.  This was welded together by Tom Forster:

The divider placement between the legs is a great idea.


Some clips of the last year taken at my current gym of various aids:

Now here's what I'm excited about that inspired me to piece together this blogpost:

Credit is given to Alison Fowler of Wildcard Gymnastics for the idea of replacing the old school rope method with the ever-versatile theraband.

A couple of things I am liking about this:

1)  The theraband is probably less abrasive on the skin than unpadded rope

2)  Being elastic, the beginning gymnast cannot totally slack off, but must still work her muscles to hold her body to the bar, or she will fall away from it.

3) Even if the beginning gymnast completely lacks in physical strength- or especially if she does- she must exercise her arm strength to get back into front support; those more advanced can work on shape and technique.  There's value in no-cast backhip circles- driving the shoulders back rather than the head.

I haven't tested it out yet, but I'll do so tomorrow:  Seeing whether or not having the level 3s cast into hollow shape with the theraband wrapped on helps to condition them  with proper resistance (the restriction the theraband places  on cast height isn't that critical since there isn't a cast height requirement at level 3- just shape).

I have one pre-team kid who is just so physically weak but who so wants to become a gymnast- I think the theraband circle trainer was a great aid to her.  She was kept on the bar for a longer spell than she's used to, got to experience some circling, and had a great upper-body workout just to stay on or get back on.  Meanwhile, my arms were not killing me.  For those like her, I'm not worried about bad shaping and muscle-memory habits by allowing them to play with this.  She needs the general fitness, first and foremost; and the sense of fun and accomplishment.


Some example of kip trainers on the market:
Hip Kip Trainer
The New Kip Trainer Video

Bungee Exercises

Conditioning for the Tour Jete

Developing the Illusion Turn

Posture Training

Ya might want to lie on your side while viewing this one.....

Squat with Theraband crossed and Stick Exercise

Brandi Smith-Young:

Part of Lecture give at USA Gymnastics Congress and Gymnastics Association of Texas 2012. This is a great exercise to work on squat, landing and jump mechanics!

lace the crossed band behind the lower thigh or knee
Stand feet shoulder width apart with slight turnout
Press down on the stick as sit like going to sit in a chair.
Knees must stay in line with the 2nd toes and drop over the forefoot, not passed the toes
X20
Exercise from Gray Cook

Hollow-Arch Drill

Resistance Band Exercises

In the old days, every male gymnast I know had his own surgical tubing for ring strength work and inlocate-dislocate shoulder strengthening and rehab.  Nowadays, there are so many companies that have marketed different types of resistance bands and bungees.


I love the hollow-arch corbetting exercises starting at around 2:30, both prone and supine:





I had played around with a similar station using the men's cross machine (pulley system on rings), but it was a bit too complex and cumbersome to set up (plus, the boys don't like to be kicked off their own equipment).  This version looks like an excellent setup.

At 3:46 in, Thea and Evan both talked to me about having seen this during their Regional clinic a couple of years ago.  They described it as best they could and mentioned how these thick bands allowed them to do pirouetting skills.

It looks neat and fun; but could definitely act as a "bad spotter", giving false weight-transfer and not discourage bad shapes and form- that would be up to the coach and gymnast to be diligent on staying mentally and physically disciplined.  Looks great for strengthening assist, though.

I did my detective work and found a video and website for the manufacturer peddling this and sent it on to Kort for review.  I even offered to purchase this out of my own pocket if he thought it looked like a good investment.

Ankle Rehab Strengthening & Injury Prevention

Some ankle rehab: