COACHING LOG # 12 - Preparation for state

This weekend we had a meet, so there was no training. The meet was successful from a coaching perspective, in that all boys improved their AA scores considerably once again. The top kids who are contenders for top 3 placings AA and in events were partly successful, however minor errors with a lack of bonus skills to make up for SV differences between opposition is showing.

State meet is in 2 weeks, so we are going prioritise routines. Warm-up will consist of a fast competition warm-up followed by apparatus work. Warm-up will be restricited to 2 touch and then will be routines. 

they have to complete 10 routines and with the aim to hit as many as possible.

Trainings will finish with 45min Conditioning (ending with core work) + 15min Stretching

In the conditioning  we are replacing the Pelecans with back and front levers (they have to either spot eachother or hold by themselves) 

This program will run for the next two weeks until state.

COACHING LOG #10 - Thursday practice modification

The new conditioning is definitely proving to be at the right level of intensity. The boys are noticing a level of residual fatigue from the coditioning. It will be interesting to see how they feel today after about 36hrs of rest.

Will remove the injurty prevention and add the LEG conditioning and LEG injury prevention instead.

LEG INJURY PREVENTION (10min)

• 1 length FX Ankle ins and outs
• 1min single leg balance on tumble track or soft mat (eyes closed) (ea leg)
• 2 x 50 calf raises bounces.
• 2 x length Single leg tuck jumps and stick 

LEG CONDITIONING (30min)

CIRCUIT 1  x 4 cycles  (30sec rest between cycles)

5x  standing backs --> box top floor pushes ( 2 x floor length)  --> 5 x snap downs to punch on top or back tuck rebound

CIRCUIT 2 x 4 cycles 

Lunge walks (2 x 20 or 25lbs dumbells +weight belt) x 2 lenghts  --> 1/2 squats with calf raise with partner x 10 --->Box top rebounds x 10 (wearing weight belt)

Do conditioning before floor (Floor starts at 7, so 6:25 (after break) conditioning

• 3 x 10 Inverted cross pullouts using bungee
• 25 press to HS
• 6 x Rope climbs (2 in a row)
• 3 x 1min Rings HS (feet inside cables) or using bar on low rings
• 3 x 7  Pelecan (on low rings)
• 2 x 5 Swinging dips (sequence (i spot) 5 x swings dip to HS, backup rise to HS from upper arm, front upprise )Kids that are not able to handle the sequence will do on swining dips and front-uprise swing to HS 
• 3 x 10 ab roller (on knees or front support)

Coaching Log #7 - Monday practice changes

Reviewing last weeks Monday practice and were we are at the moment in the season, with 2 weeks to go before state, and a meet the week before it. It is important to keep pushing on with the conditioning and physical preparation. Going to lay focus today more on higher intensity upper body conditioning, and restrcuture the 'Injury Prevention' part of the program. 

In the wam-up following the jump rope i will incorporate 5min for upper body bungee shoulder pre-hab work (each exercise is done for 10 reps)

1- Internal rotation 

2- Butterflys 

3- Tricep extension 

4- 1/2 shoulder flexion (to horizontal)

5- Circumduction inward

6- Shoulder extension

7- Reverse flys

8- Rows

9- External rotation

10- Circumduction outward and repeat sequence 

This should take them approximatelly 3 min.

Followed by:

1- internal rotation 1/2 Lateral raises

2- Millitary press

3-Ring handstand position 

4- Bicep curls 

Repeat x 3

(this should take them the reminaing 2 min)

Upper body conditioning will consist of: (35min)

• 3 x 10 Inverted cross pullouts using bungee
• 25 press to HS
• 7 x Rope climbs
• 3 x 1min Rings HS (feet inside cables) or using bar on low rings
• 3 x 7  Pelecan (on low rings)
• 2 x 5 Swinging dips (sequence (i spot) 5 x swings dip to HS, backup rise to HS from upper arm, front upprise )
  Kids that are not able to handle the sequence will do on swining dips and front-uprise swing to HS 
• 3 x 10 ab roller (on knees or front support)

The next meet even though its a big one and important one, is not as important as State which is the following week. So we continue pushing on with conditioning Today and tomorrow and thursday (lighter conditioning).

Depending on how we go today, i am thinking that we need to step up the conditioning. 2 times upper body and 2 time lower body a week, with conditioning that is not very intense should not be a problem. 

Level 4+ (the whole boys team, 11 kids 1 coach...not really my favourite setup, but hey)

WARM-UP: 5min jump rope 

CONDITIONING

• 3 x 10 Inverted cross pullouts 
• 25 press to HS
• Rope climbs x 7
• Chin-ups in false grip ---Level 5+ muscle ups
• 3 x 10 Push-ups on Rings (level 4) --- Level 5 Pelecan 3 x 7
• 3 x 10 Muscle up dips  --- 3 x 10 Dips with weight belt ---- 3 x 10 swinging dips (Older kids)
• 3 x 10 headstand handstand

FIRST APPARATUS: High Bar (Level 5+) Pommel (Level 4)

LEVEL 5+ -------    

GOAL! - All levels need to do 5 hit routines, or 10 completed routines (whichever happenes first) once completed they can work on extra skills and bonus skills  

Because we have only 1 HB to use they have to do station no matter what

STATIONS

• Giant and blind change drill (using springboard and floor bar)
• Clearhip drops and ab roller
• Higgins on floor rail 
• Using cast machine top change from bounce, and healy to mixed grip
LEVEL 4 --------

• Bucket on floor mushroom with weight belt + spindels
• Buckets with floor pommel between handles with weight belt 
• Circles 1/4, 1/2, 3/4, 1/1 (ONLY! doing the position that they are capable off).. i am going a step back to refine positions Possible loops on floor buck?? need to see if i can remove the handle
• Leg cuts in and out
• Leg lifts in straddle and flair postions
BREAK -- 10min

SECOND APPARATUS: Pommel (Level 5+) High Bar (Level 4)

LEVEL 4----- HIGH BAR

• Routines
• Drop kip x 10 + Floor kip to sit x 10
• Baby giant using floor bar drill x 10
• Shape change 
• Cast bachip circles undershoot
LEVEL 5----- POMMEL

GOAL: All levels need to do 5 hit routines, or 10 completed routines (whichever happenes first) once completed they can work on extra skills and bonus skills  -- while waiting for turns they need to do wrist roller (up and down), and wrist ciurcles with 5lbs 

STATIONS:

• BUCKET loop circles between handles (with weight belt) -- with travel up on handle, single pommel, and backward 
• Floor mushroom flairs (Level 7 boy, and level 8)
• Loops on floor buck 
• Czechkhers on pommel and Buck.  
LEVEL 4 --- TUMBLE TRACK  - floor work otherwise 

• RO over panel mat
• BHS spotted and on tumble track (tramp)  or RO-BHS on tumble track   -- and into the pit (as we never did it last time)
• Snap Down rebound backward to back jump
• Routines
Level 5 --- VAULT

TURNOVER:

• Front layouts over table obstacle (usually soft box tops)  height is approximately table height 
• HS Block onto panel mats x 5 
• Handspring block to HS over table (table height)
STATIONS:

• Handspring block to HS over table (table height)
• Double springboard HSP drill (working on HSP fronts, HSP 1/1
• HSP vaults and Yamashita vault (Level 7) -- especially approaching a meet this weekend for Level 6's

FLEXIBILITY

• Splits in all 3 possition, 3 x 30sec rotations  - 
• Stalder and pike hangs 3 x 30sec -- focus is on compression( in under grip). --- new exercise  -- quad stretch between x 30 sec
• Partner shoulder flexibility - bridges, and butterfly pec stretch 3 x 30sec  - new exercise
• el-grip hangs, and beat swings. 45sec

Level 4 practice today

WARM-UP:
5 min jump rope with the weight belts - focus is on the straight legs, the hgh rebound

SHAPPING + CONDITIONING

CIRCUIT # 1 - 25min

• Planche rocks x 2 x 7
• Arch rock x 2x 30sec
• Extended hollow holds x 30sec (lifing up to HS)
• Handsntand hold at wall (facing the wall) x 1min

Press to Handstand x 25 (Press to straddle stand), on floor

FIRST APPARATUS: Vault 30min


STATIONS

• Hurdle straight jump onto 60cm height x 7
• Front tucks on tramp x 10 + front layouts
• Heel drive and with hamstring curl (test) x 10
• Front tuck drill +fwd roll x 10

BREAK 7min

SECOND APPARATUS: High Bar 40-50min

• Routines 

STATIONS

• Casts to HS in both grips on low bar + on cast machine x 10 (they go for as high as they can)
• Baby giant using floor bar drill x 10
• Shape change
• Cast bachip circles undershoot

THIRD APPARATUS: Rings 30 min

• Routines + swings on rings

STATIONS

• Strength routine on low rings (2 chin-ups, L-sit hang, inverted hang, back lever) + Support of low rings
• Muscle-ups on PB from Upper arm x 10
• Using bungee cross presses (for dislocated and inlocates)
• Dril drill over barell x 10

IF time allows we will do basic conditioning 3 sets x 10

• Chin-ups (between PB, chins above the PB)
• Leg lifts
• Push-ups on rings (feet elevated)(or PP
• Muscle up dips
• Inverted chin-ups

FLEXIBILITY

• Splits in all 3 position, 3 x 30sec rotations
• Stalder and pike hangs 3 x 30sec -- focus is on compression( in under grip). --- new exercise -- quad stretch between x 30 sec
• Bridges (feet elevated and not) + Dorsal hangs + pec stretch -3 x 30sec
• el-grip hangs, and beat swings. 45sec

Level 5+ training

WARM-UP:
5 min jump rope done wearing weight belts, 60 double foot contacts, 60 single leg ea, and remaining time its free jump time. Usually focusing on doing double, triples etc.. Lots of high rebounds

INURY PREVENTION + BASIC PREPARATION
Rope Climb x 7 (no feet, or no feet as much as possible and the use feet)
25 x press to handstand (5 x ea, endo rolls, rings or on PP, straddle press on PB, on pommel in 3 positions from false scissor, wide arm)
Wrist roller x 5 (roll it up and down)
Out- out - in- in (ankle exericse) x 3 floor lengths
Wrist push-ups x 30

STATIC STRENGTH BASICS
3 sets of 15sec hold ea (we have 1 ring station which is low to the floor so its used for L-sit and Planche but they are to low for levers, so most use a single bar for lever work)
L-sit or V-sit
Planche
Tuck front lever
Tuck back lever

FIRST APPARATUS: Parallel Bars
GOAL!!: All levels need to do 5 hit routines, or 10 completed routines (whichever happenes first) once completed they can work on extra skills and bonus skills

STATIONS :
Swing to HS pirouttes + Stuz drill station
10 turns on spotting glide kip swing to HS. --all together once done we are done with this
HS Bails using 8in
Spot giants (Level 7)ends of bars and Bail to back tuck between bars
Basket drop to kip x 3 + basket drop to flip (no catch) - spot turnover, and front support lifts
Dismounts station (front off and back off)

BREAK

GOAL!!: All levels need to do 5 hit routines, or 10 completed routines (whichever happenes first) once completed they can work on extra skills and bonus skills - i review every 2-3 routines to see how they progressing but always monitoring and giving feedback.

STATIONS:
Inverted cross pull outs on dream machine, or the pulley machine x 7 each way (face-up, and face down)
Handstand bails on low rings (Front and back) x 5 ea

STRENGTH STATION last 15min of RINGS
2 x 10 Butterflys on deam machine
2 x 5ae way Ring circles in support
2 x Cross pullouts on pulley machine x 50 (medium difficulty)
Ring strength sequence (Front lever, back lever, pike kip to Planche, L-sit) 5 sec each position

THIRD APPARATUS: Floor
Always start floor with 5 cross lines of handspring step-outs one direction and hurdle RO-BHS the other.
Focus is speed, positions, etc..
GOAL!!: All levels need to do 4 hit routines, or 7 completed routines (whichever happenes first) once completed they can work on extra skills and bonus skills.

STATIONS:
HSP front layouts into pit with soft even landing surface, Level 6 HSP high dive rolls
RO- BHS back layouts onto 2 8in stack of mats
Working on back 1/2's and fulsl on tramp (focus is on the set, positions etc)
Level 7 (Manna Pike press to HS, and flairs to HS), Level 8 punch front 1 3/4 to prone, Level 6 Press to Manna.
Spotting RO- early 1/2 turn to prone (arabians)

FLEXIBILITY
Splits in all 3 possition, 3 x 30sec rotations -
Stalder and pike hangs 3 x 30sec -- focus is on compression( in under grip). --- new exercise -- quad stretch between x 30 sec
Partner shoulder flexibility - bridges, and butterfly pec stretch 3 x 30sec - new exercise
el-grip hangs, and beat swings. 45sec
i count out the seconds, individuals who talk are separated and removed from the group.

COACHING LOG # 3 - WEDNESDAY

Today is Level 4 practice. The level 4 team consist of 5 boys
Trainings are only 3hrs long...ideally this should be longer, but unfortunatelly we have not been able to lengthen out trainings.

WARM-UP:
5 min jump rope with the weight belts - focus is on the straight legs, the hgh rebound

PHYSICAL PREPARATION BASICS - 20mn
The level 4's will be moving up to level 5 and have to get used to a similar training structure as the older boys.
CIRCUIT # 1 (3sets x 15sec ea)
Tuck front lever
Single leg or full back levers
V-Hang (we do this for the kip for level 5, as preparation)

CIRCUIT # 2
We do 3 sets of 10
Chin-ups (between PB, chins above the PB)
Leg lifts
Push-ups on rings (feet elevated)(or PP)

Press to handstand x 20 each (3 boys can straddle press to HS on PB by themselves, 2 can't yet)
If they can straddle press they need to do at least 10 from straddle hold, and then in pike on floor. I go and spot each one for 5 on the PB pike press, straddle down, straddle press. in that order.

FIRST APPARATUS: Parallel Bars
Because the level 4 routines are SO simple (and yet even though they can a do all the skill but need to just get it all together) we do stations.
I work with 1 boy at a time on routines will the others do stations. (Or vice versa depending on person). I call changes every 2-3min and people rotate.

STATIONS:
Straddle hold press to HS lower to L or Str h. Press to 1/2 HS pike to L
High rear support and planched front support x 30sec with weight belt
HS hold on PB
Swing to HS on ends of PB
Upper arm cast (without swing) x 5 + 20 chicken wing dips
BREAK 7min or so

SECOND APPARATUS : Floor + Vault
This combination is new, but i need to try and squeeze in more events in the limited time without comprimising time spent of physical preparation.
First we will do basics line drill made up of the skills in their routines
HS fwd roll, hs pike fwd roll, bwd rolls, back extension roll to prone, back extesion to pike, standing cartwheel side finish
(THey are ready and i would like to devote more time to basic line drills, but to close to meet (2 weeks) and State (4 weeks)
I will work with 2 kids at a time on Floor routines while the others do stations

STATIONS:
Run-hurdle straight jump to 60cm box top x 10
Round-off over (longways) panel mat, jump back (for BHS) x 10
sBHS of angled springboard with 8in mat x 10 or into pit (I do this 100% to give kids who are afraid, but capable, the sensation, i will not spend time on it after today if they show they are jumping and commiting to the skill
Handstand block x 10

THIRD APPARATUS: Pommel Horse
Its all about getting those circles here..Their single leg work is not to bad, flexibility restrictions for 1 boy, and some leg tensions for another they are actually swinging quite well.. Some get stuck on the continous leg cuts, so today will sepend time today working on legs cuts forward and backward on both legs

STATIONS
Bucket on floor mushroom with weight belt + spindels
Buckets with floor pommel between handles with weight belt
Circles 1/4, 1/2, 3/4, 1/1 (ONLY! doing the position that they are capable off).. i am going a step back to refine positions
Possible loops on floor buck?? need to see if i can remove the handle

FLEXIBILITY
Splits in all 3 possition, 3 x 30sec rotations -
Stalder and pike hangs 3 x 30sec -- focus is on compression( in under grip). --- new exercise -- quad stretch between x 30 sec
Bridges (feet elevated and not) + Dorsal hangs 2-3 x 30sec
el-grip hangs, and beat swings. 45sec