Coaching Gymnastics
TEACHING TYPES
Gymnastics teaching types include demonstrative, verbal, hands-on, interactive, and progressive methods.
MAKE THE SESSION FUN
Coaches should prioritize making gymnastics fun by incorporating engaging activities, varied drills, and positive reinforcement.
BE THE BEST COACH
To be the best coach, focus on fostering a supportive environment, providing clear guidance, and continuously seeking to inspire and develop each gymnast’s potential.
How to teach the basics
Front and Back Support
Skill 1: Front Support
Description:
Front support, or the plank position, is key for core stability and alignment.
Coaching Points:
• Body Alignment: Maintain a straight line from head to heels, with shoulders over wrists.
• Core Engagement: Keep the core tight to prevent sagging or arching.
• Hand and Head Position: Fingers spread wide; head neutral, gazing slightly ahead.
Skill 2: Back Support
Description:
Back support is a supine position that strengthens the posterior chain.
Coaching Points:
• Body Alignment: Form a straight line from shoulders to heels, with palms pressing down.
• Hip Lift: Engage glutes and hamstrings to lift the hips.
• Head Position: Keep the head neutral, aligned with the spine.
Bridge
Skill: Bridge
Description:
The bridge is a fundamental gymnastics position that enhances flexibility and strength in the spine, shoulders, and legs.
Coaching Points:
• Hand and Foot Placement: Place hands shoulder-width apart on the ground with fingers pointing towards your feet. Feet should be hip-width apart, flat on the ground.
• Body Lift: Push through the hands and feet to lift the hips and chest off the ground, forming an arch with the body.
• Head Position: Keep the head neutral, allowing it to hang naturally between the arms without straining the neck.
Posture
Skill: Gymnast Posture
Description:
Gymnast posture refers to the ideal body alignment that promotes balance, stability, and proper technique in all gymnastics movements.
Coaching Points:
• Body Alignment: Stand tall with shoulders back, chest lifted, and a straight spine. Engage the core to maintain a neutral pelvis.
• Head Position: Keep the head upright with the chin slightly tucked, eyes looking forward.
• Arm and Leg Position: Arms should hang naturally at the sides, with legs straight and feet together or hip-width apart, depending on the stance required.
Dish and Arch
Skill: Dish Position
Description:
The dish position is a core-strengthening exercise where the body forms a hollow shape, crucial for body tension in gymnastics.
Coaching Points:
• Body Alignment: Lie on your back, pressing the lower back into the floor. Lift your shoulders and legs off the ground slightly, forming a curved, hollow shape.
• Arm and Leg Position: Extend arms overhead and legs out straight, keeping them close to the ground without touching.
• Core Engagement: Engage the core muscles fully to maintain the position, ensuring the lower back stays pressed to the floor.
Skill: Arch Position
Description:
The arch position strengthens the posterior chain, where the body forms an extended curve, opposite to the dish position.
Coaching Points:
• Body Alignment: Lie on your stomach, lifting the chest and thighs off the ground to create a gentle arch in the back.
• Arm and Leg Position: Extend arms forward and legs backward, keeping them straight and slightly elevated.
• Back and Glute Engagement: Engage the glutes and back muscles to maintain the lift, avoiding excessive arching in the lower back.
Handstand Forward Roll
Skill: Handstand Forward Roll
Description:
The handstand forward roll combines a handstand with a forward roll, transitioning from an inverted position to a rolling movement, requiring balance and coordination.
Coaching Points:
• Handstand Position: Start in a handstand with the body straight and aligned, hands shoulder-width apart, and core engaged.
• Initiating the Roll: Tuck the chin to the chest and begin to shift weight forward. Engage the core to control the roll, ensuring the shoulders move forward over the hands.
• Hand and Arm Placement: As you begin the roll, move the hands slightly forward and adjust the shoulder position to guide the body into the roll. Keep the arms extended and active.
• Rolling Through: Allow the body to roll over the upper back and shoulders, keeping the legs extended and together. Maintain a rounded back and use the arms to guide the movement.
• Finishing Position: Complete the roll by transitioning smoothly to a standing or crouched position, ensuring you land with control and balance.
Headstand
Skill: Headstand
Description:
A headstand is an advanced inversion exercise that builds strength, balance, and body control by supporting the body upside down on the head and forearms.
Coaching Points:
• Hand and Head Placement: Create a stable base by interlocking the fingers and placing the crown of the head on the ground inside the triangle formed by your hands and elbows.
• Body Alignment: Engage the core and keep the body in a straight line from the head to the toes, ensuring that the back does not arch.
• Leg Control: Slowly lift the legs, maintaining control to extend them fully overhead. Focus on keeping the legs together and straight.
• Balance Maintenance: Find and maintain balance by keeping the shoulders active, distributing weight evenly between the head and arms, and focusing on a point on the floor.
Cartwheel
Skill: Cartwheel
Description:
The cartwheel is a dynamic gymnastics move that involves rotating the body sideways while maintaining a straight, controlled line from hands to feet.
Coaching Points:
• Starting Stance: Begin in a lunge position with one foot forward, arms extended overhead.
• Hand Placement: Place the leading hand on the ground first, followed by the trailing hand, ensuring both hands align with the direction of the movement.
• Leg Extension: Keep legs straight and apart as you rotate, forming a wide, controlled arc with the body.
• Landing: Finish by bringing the feet down one after the other, transitioning smoothly into a standing position.
Rec Stretching
Cartwheel Types
Backwards Roll
Skill: Backward Roll
Description:
A backward roll is a fundamental gymnastics movement where the body rolls backward over the head, requiring coordination, strength, and body control.
Coaching Points:
• Starting Position: Begin in a crouched position with feet together, knees bent, and chin tucked to the chest. Hands should be placed by the shoulders with palms facing up.
• Initiating the Roll: Push through the legs to roll backward, keeping the chin tucked and bringing the knees close to the chest.
• Hand Placement: As the lower back touches the ground, place hands on the floor by the ears to push off and continue the roll.
• Finishing Position: Extend the legs and press through the hands to finish in a squat or standing position, maintaining control and balance throughout the movement.
Handstands
Skill: Handstand
Description:
A handstand is an advanced gymnastics skill where the body is inverted, supported by the hands, and held in a straight, vertical position.
Coaching Points:
• Starting Position: Begin in a strong, controlled standing position. Place hands shoulder-width apart on the ground, fingers spread wide for stability.
• Kick-Up or Walk-Up: For a kick-up, engage the core and swing one leg upward while pushing off the ground with the other leg. For a walk-up, walk feet up a wall while keeping the body straight.
• Body Alignment: Keep the body straight from hands to toes. Engage the core, squeeze the glutes, and align the shoulders over the wrists. Avoid arching the back or letting the legs sway.
• Balance and Control: Focus on keeping the gaze between the hands or slightly forward. Use the fingers to adjust balance and prevent falling over.
• Finishing Position: To come down safely, lower the legs slowly or tuck and roll out of the handstand, ensuring a controlled transition to the ground.
Forward Roll
Skill: Forward Roll
Description:
The forward roll is a fundamental gymnastics move where the body rolls forward from a standing position, requiring coordination and control.
Coaching Points:
• Starting Position: Begin in a standing position with feet together and arms extended overhead.
• Initiating the Roll: Tuck the chin to the chest, bend the knees, and roll forward over the upper back and shoulders.
• Hand Placement: Place hands on the floor to guide and support the roll.
• Rolling Through: Keep the body rounded and legs together, rolling smoothly across the back.
• Finishing Position: Complete the roll by returning to a standing or crouched position with control.