Today the Level 5+ boys are coming in again this team consist of 1 x Level 5, 2 x Level 6, 1 x Level 7, 1 x Level 8 + 1 x Level 10 specializing in PB, PH, VT, and a Level 9 gymnast that comes on and off (no longer competing due to personal decision to focus on school work, but wants to stay in the gym)
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.
BASIC STRENGTH + INJURY PREVENTION (mid season): 25min (hopefully less for this)
-> 2 x floor lengths of single legs ankle pivots
-> 25 x Press to Handstands (5 x ea, endo rolls, rings, straddle press on PB, on pommel in 3 positions from false scissor, wide arm) no weight belt for the rings we are using the perfect push-up. I just started using these yesterday, but i have a feeling they will be a good training tool for developing the turned out rings press to handstand on rings. I will use these with my level 4's and see how it transfers to the rings, along with seeing if it will improve the older boys rings presses.
-> 3 x 5-8 muscle ups (we have not done these for a while so, its time to reintroduce them)
-> 3 floor lengths (ea leg) Single leg tuck jump and stick
-> 3 x 10ea Internal, external rotation and shoulder circumduction (in and out) with bungee cords
HANDSTANDS + CORE - 20min
-> 2 x 7 Handstand log lifts with a pause at 60deg for 5sec
-> 2 x 10 planche rocks (2 sec hold at each end position)
-> 3 x 10sec hold (ea side) side Flag holds (partner spotted, or straddled)
-> 3 x 10 RLL using stall bars (with ankle weights)
-> With the remaining time we will work on holding HS on PB, RINGS, and FLOOR
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 - 10min
SECOND APPARATUS 2 : 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 fulls 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)
THIRD APPARATUS : RINGS
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
SIDE STATIONS ARE RING STRENGTH (number of sets depends on how fast they rotate)
-> Single rail dip to Back lever, pull back up x 3 + 5 cranks with 3sec FL hold (spotted by me)
-> 3 x Kip immediate Planche (straddle)
-> 10x Butterflys on dream machine
-> 25 x Cross pullouts on pulley machine (level 8 only)
-> Maltese and Victorian between boxes lifts x 5 ea (spotted by me or eachother)
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
P-> artner 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.
EVELUATION
Not the most amazing practice, more like 5/10. The boys were really sore and tired, it was unusually so. Nothing from the previous training suggests that the volume or intensity was to high? One of the Level 6's has an injured foor, because he hit the bar on the flyaway after the kick out...he saddly pulled into the bar . However this prevented him from vaulting something he needs to work on.
I offically hATE coaching floor, mainly because the floor is next to the stero which management wants to be always blasting (so i can't hear and i have to yell all the time). THe guys clearly lacked the endurance from not having done routines for a few weeks. Its good that we are getting back into it now, plenty of time to get back into shape for it before the meet. Basics on floor will need to be a BIG priority during the summer training..
I felt myself going back into the recent default mode or internalizing all failures and getting mad about it, was able to do a decent job at refraining for let my frustration get the best of me, but clearly i have let myself get into a bad habbit with this. Definitely environment has lots to do with it. Other coaching staff are very loud often for poor reasons, however the actual environment is not super and i think i have saddly soked up some of that. Must work on this.
Basic strength went well, maybe it was to slow...need to let it run for a little bit, and see how it goes.
Handstans core work was good, they were able to get through it (volume reduced to only 2 set for everything due to time lost in explaining) pretty well with partners. Clearly they need to work on their spotting skills, but that will come around. They could not do the RLL with ankle weights (so we took them off..well not well anyways). Even though there was no remianing time we we did so some HS work...seeing improvement today lets see if it will continue
PB went ok..nothing great, actually lots to complain and be unsatisfied with but not the point, need to keep focused on what i can do to help them improve. Routines just need consistency, so we need to keep working on routines and take a little back burner on working on new skills. Even though its so tempting.
Need to keep stations while they way very skill specific to their routines.
Things that i notice that need to be included into the program are V-ups, leg lifts etc.. and more advanced variations. Need to improve the speed of piking.
By the time we got to RINGS individuals fatigue was showing with everyone performing quite poorly. It may be a bad idea to introduce conditioning during rings.. Should just do it at the end! of rings. Time ran out, so Rings was not very productive unfortunatelly. Need get them working on Upper arms swings more during rings to help improve the turnover of Rings swings.. next time.
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