CHAPTER 3 - PHYSICAL PREPARATION

FOR GYMNASTICS TRAINING

Table of Contents

INTRODUCTION
GENERAL PHYSICAL PREPARATION - BACKGROUND
THINGS THAT MOVE US
DEVISING A CONDITIONING PROGRAM
E.S.P. (ENDURANCE, STRENGTH, POWER
Endurance
Strength
Over-Loading
Specificity
Recovery
Types of Strength Training
Isotonic Training
Isometric Training
Isokinetic Training
Plyometric Training
Power
SPECIFIC PREPARATION FOR GYMNASTICS TECHNIQUE - BACKGROUND
THE PREVAILING BODY ACTIONS
Body Alignment
Extension at the Hip Joint (Pike Open)
Flexion at the Hip Joint (Arch-Pike Action or Simply Flexion)
Extension at the Shoulder Joint (Lowering the Arms Forward)
Flexion at the Shoulder Joint
Spring
EXAMPLES FOR E.S.P.
Wrists and Forearms
Shoulders, Chest, Upper Back
Abdomen
Lower Back
Legs
MOTIVATIONAL IDEAS FOR E.S.P. EXERCISES
FLEXIBILITY
Limits of Flexibility
Active and Passive Flexibility
Two Stretching Techniques: Static and Ballistic
 A Third Stretching Technique: PNF

CHAPTER 3 - PHYSICAL PREPARATION

FOR GYMNASTICS TRAINING
INTRODUCTION
material changed slightly from 1978 text version

GENERAL PHYSICAL PREPARATION -

BACKGROUND
wish to improve aerobic endurance, anaerobic endurance, strength, power, flexibility,
body composition and skill
focus here is in first four (and flexibility) (and skill)
why physical preparation?
fewer/less serious injuries
faster skill acquisition
less muscle soreness
longer participation
more intense participation
faster recovery from fatigue

THINGS THAT MOVE US

don't forget that the structure of joints affects the type of movements which can be
made...that having been said, the two factors which are quite important and trainable
are strength and flexibility

DEVISING A CONDITIONING PROGRAM

suggestions as to how to go about devising a conditioning program:
requirements of the skill/routine
capabilities of the gymnast to meet the requirements
definition of the goal(s) and timelines
provision for changing training programs when/if necessary
 what events require in terms of energy:
vault - 5-7 sec - alactic - ATP-CP
unevens - 30 sec - anaerobic - lactic
floor - 90 sec - anaerobic
open question is whether or not it is crucial to train aerobically...

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E.S.P. (ENDURANCE, STRENGTH, POWER

Endurance

ability to do prolonged work

> 2 min = aerobic...therefore gymnastics does not qualify
< 2 min = anaerobic...therefore gymnastics does qualify
ATP -CP system good for 45 sec (most routines)
muscular endurance is the real limiting factor...therefore, the more strength, the
longer it is possible to resist fatigue
have to do > 20 reps to train muscular endurance

Strength

force a muscle can generate while contracting

(don't forget the benefits of reciprocal innervation)
most easily changeable physiological parameter...but...
the lower the starting point, the more the improvement
upper body responses > lower body responses
puberty (boys - up, girls - down)
relative strength more important than absolute strength
moral: reduce weight

Over-Loading

1 RM can only be done once (by definition)...30 RM (1/3 of max strength) will not
produce training effect
so 1-5 RM is good for improving strength
6-12 RM too many (might increase size of muscle)
Specificity

train with an exercise which is as close to "gymnastics" as possible

specificity = force, speed/direction, posture
for high velocity movements, the limb must move at the same speed for
neurological learning to occur

Recovery

give equal time for rest as for training (2-3 X per week is enough)
Variation
change is good...boredom is boring (and one exercise may only be useful for two
weeks)
Reversibility
strength losses = strength gains...therefore maintain strength with 1 set 15 RM per
week
Range of Motion
specificity...therefore the full range of motion of the joint as required by the skill
Order of Work
large muscle groups > small muscle groups
Warm-Up
50% resistance for 10-15 reps

Types of Strength Training

Isotonic Training

movement: concentric (shortening) and eccentric (lengthening)

eccentric > concentric in force (friction)...therefore good for training

Isometric Training

6 sec and little equipment...but just good for few held positions (cross, lever)

Isokinetic Training

constant speed over range of motion

problem:
no eccentric contraction possible
equipment expensive

Plyometric Training

training for "spring"

 eccentric stretch followed by concentric contraction...but be careful of effect on
tendons (e.g. Achilles tendon)
best used at start of training (nervous system is rested)...3 min rest between bouts

Power

rate of doing work (in gymnastics it is usually the faster the better)

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SPECIFIC PREPARATION FOR GYMNASTICS

TECHNIQUE - BACKGROUND
better to focus on body actions (instead of DMP's) in discussing training
programs...lets gymnast focus on
specificity
improving body awareness
isolate important body actions necessary for a specific skill

THE PREVAILING BODY ACTIONS

Body Alignment

straight or slightly "dished"...avoid lordosis

suck 'n' tuck
squeezing buttocks (not arch possible)
hollowing chest (hunching back)

Extension at the Hip Joint (Pike Open)

deep pike to deep arch

extensors of lower back, gluteals
headspring kip action (pike to straight)...very common action
back handspring
Flexion at the Hip Joint (Arch-Pike Action or Simply Flexion)

arch to pike (sometimes just stopping a hip extension)

kip on bars, back handspring

Extension at the Shoulder Joint (Lowering the Arms Forward)

lowering arms forward

kip on bars, uprise on back of piked inverted hang swing

Flexion at the Shoulder Joint

raising arms forward

ground reaction in saltos, back extension on floor, free back hip circle on bars

Spring

tumbling and vaulting rebounds (off hands and feet)

need:
correct body alignment
fast shoulder flexion (to horizontal)
all muscles acting in same direction

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EXAMPLES FOR E.S.P.

Wrists and Forearms

wrist curls, handstands, pushups, handstand pushups, dips

Shoulders, Chest, Upper Back

jump to support on low bar/rings, straddle press handstand, glide kips (free or
supported), levers (front and back), skin the cat
machines (cross machine, ring machine, sliding pull-up machine, surgical tubing)
for spring, handstand pops, wheelbarrow hops, bunny hops, VB jumps against wall

Abdomen

1/2 situps, abdominal curls, lift legs to bar, speed V-sits, partner assisted handstand
(prone to back), body rolls

Lower Back

straddle handstand press against wall, back/leg lifts on vault horse

Legs

half squats with weights, jumps from low beam to ground, eccentric bounces

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MOTIVATIONAL IDEAS FOR E.S.P. EXERCISES

1000 points
have to do 10 exercises in 15 min...points for each exercise
ESP Play-off
gymnast works while partner times...each tries to better the other
Exercise tubing
devise your own new exercises
Wall bars
good for doing exercises which require shoulder strength/power and flexibility
 FLEXIBILITY
Limits of Flexibility

maximum possible range of motion of a joint or series of joints

limits: muscles, tendons, ligaments

Active and Passive Flexibility

active = range done by muscular action

passive = range from application of an external force

Two Stretching Techniques: Static and Ballistic

level I - static stretching > dynamic stretching

in static mode, Golgi tendon organ is quieted

A Third Stretching Technique: PNF

isometric contraction followed by static stretch followed by active attempt to hold the
level
why good?
active range
passive range
strength training (agonists and synergists)
but...need supervision...therefore not good for young children
rules: warm environment/after warming up
RELAX!!
when possible use PNF
exercises:
unassisted and assisted PNF for splits
partner assist for splits (front and side splits)
back/hamstring stretch
shoulder stretching_