Developing the Basics | Bar Stations
Summary
TLDRThis video script outlines a structured gymnastics bar workout, emphasizing the importance of proper technique and progression. It guides coaches through various stations, including push-ups, swings, and conditioning shapes, highlighting the need for specific training to groom athletes effectively. The focus is on maintaining flat hips, open shoulders, and correct body alignment to build strength and skill. Exercises range from basic positions to advanced movements, with an emphasis on safety and gradual improvement.
Takeaways
- 😀 Consistency in training order is crucial, regardless of where the stations start, to ensure a structured and purposeful routine.
- 🏋️♀️ Emphasize the importance of specific body positioning, such as keeping heels above the bottom for proper form during exercises.
- 🕒 Gradually increase the duration of exercises, starting from 10 seconds, progressing to 20, and eventually to 36 seconds for building endurance.
- 🤸♀️ Utilize visual cues like the 'mailbox' to ensure athletes maintain proper form, such as keeping the chest lifted and hips open.
- 👀 Encourage athletes to focus on the bar and maintain a straight body line from the top of the leotard to the hips during exercises.
- 🔄 Incorporate a variety of exercises, including swings and conditioning shapes, to improve strength and flexibility around the bar.
- 👣 Pay attention to foot positioning and ensure athletes understand the correct placement for different bar exercises.
- 🦶 Emphasize the importance of keeping toes lifted and hips open to prevent dropping legs during certain positions.
- 🤲 Teach athletes to engage their core and use their wrists effectively, especially when transitioning between positions on the bar.
- 🧘♀️ Include exercises that require strength and control, such as maintaining flat hips and holding positions for a set duration.
- 🎉 Celebrate progress and improvements, acknowledging the hard work and dedication of the athletes throughout the workout.
Q & A
What is the importance of maintaining a specific order in the stations during training?
-Maintaining a specific order in the stations ensures that the training is tailored to how the coach wants to groom the athletes, which helps in learning the skills more effectively and achieving better outcomes.
Why is it crucial for the heels to stay above the bottom during the 4-bar exercise?
-Keeping the heels above the bottom helps to maintain proper form and alignment, ensuring that the chest is lifted and the body is in a straight line from the top to the bottom.
What is the starting duration for the 4-bar exercise and how does it progress?
-The starting duration for the 4-bar exercise is 10 seconds, which then progresses to 20 seconds, and eventually to 36 seconds as the athletes get stronger and more comfortable with the movement.
What is the purpose of the 'brie on the side' exercise in the training routine?
-The 'brie on the side' exercise is designed to strengthen the shoulders and improve the athletes' ability to maintain proper form and control during bar exercises.
What is the significance of the 'collide swing' exercise in the training routine?
-The 'collide swing' exercise is important for working on the athletes' ability to jump and touch the bar, which is a fundamental skill in gymnastics.
Why is it necessary to keep the toes lifted and hips open during the glancing out exercise?
-Keeping the toes lifted and hips open helps to maintain proper body alignment and engage the correct muscles, preventing the legs from dropping to the floor and ensuring the exercise is performed with the correct technique.
What is the purpose of the toe position exercises on the bar?
-The toe position exercises on the bar help the athletes to understand and practice the correct placement of their feet and hands, which is essential for performing various gymnastic moves effectively.
How long should the athletes hold the reverse grip position on the bar?
-Athletes should hold the reverse grip position on the bar for 5 seconds, which helps to build strength and control in this challenging position.
What is the goal of the conditioning shapes throughout the bar workout?
-The goal of conditioning shapes throughout the bar workout is to improve the athletes' strength and flexibility, preparing them for more advanced gymnastic movements.
What is the significance of maintaining flat hips in the roller exercise?
-Maintaining flat hips in the roller exercise is crucial for engaging the core muscles and ensuring proper body alignment, which is essential for executing the movement with correct technique.
How can the athletes progress in the strength exercise that requires holding the candlestick position?
-Athletes can progress in the candlestick position exercise by starting with 5 to 10 repetitions, then holding the position for 10 seconds after the fifth repetition, which helps to build strength and endurance.
Outlines
🏋️♀️ Gymnastics Training Routines and Techniques
This paragraph outlines a structured gymnastics training routine, emphasizing the importance of following a specific order at stations to ensure proper training and skill development. The focus is on detailed instructions for exercises like the 4-bar push-up, maintaining body alignment, and gradually increasing the duration of holds. It also covers the importance of proper hip positioning and the progression from basic to more complex movements, such as gliding and conditioning shapes on the bar. The use of a wedge and the incorporation of reverse grip exercises are also mentioned to enhance strength and technique.
💪 Strength and Conditioning in Gymnastics
The second paragraph continues the theme of gymnastics training, focusing on strength and conditioning exercises using the bar. It describes exercises that require maintaining flat hips and open shoulders, with variations to increase difficulty, such as straightening legs or adding candies. The paragraph also introduces an advanced exercise involving a candlestick hold and emphasizes the importance of strength, particularly in the core and lower body, for gymnastic movements. The session concludes with a demonstration of these exercises, highlighting the progression from basic to more advanced movements and the importance of proper technique.
Mindmap
Keywords
💡Grooming
💡4-bar
💡Heels Above Hips
💡Leotard
💡Work Intervals
💡Brie
💡Collide Swing
💡Kissing Glass Wings
💡Towel Squeeze
💡Candlestick
💡Conditioning Shapes
Highlights
Ensure a specific order of stations for training and grooming athletes, regardless of where they start.
Maintain heels above the bottom for proper chest fill during push-ups on the 4-bar.
Position athletes so their leotard forms a straight line from chest to hips, with hips open.
Start with 10 seconds of work, gradually increasing to 20 seconds and then 36 seconds.
Use a bar to ensure proper positioning and alignment during exercises.
Incorporate swings to work on strength and coordination, especially when athletes begin to jump and touch the bar.
Focus on proper hip positioning and maintaining flat hips throughout exercises.
Encourage athletes to lift their toes and open their hips to prevent dropping legs to the floor.
Teach athletes to maintain proper hand and foot placement on the bar for various positions.
Use a reverse grip to help athletes push up off the bar and step forward onto the mat.
Incorporate conditioning shapes throughout the bar workout to maintain proper form and technique.
Use a roller to help athletes maintain flat hips and open shoulders during exercises.
Progress exercises by straightening legs or adding resistance to increase difficulty.
Hold candlestick positions for 10 seconds after the fifth repetition to build strength.
Incorporate exercises that require strength, such as holding the bar with one hand while squeezing the bottom.
Finish the workout with a focus on conditioning and maintaining proper form throughout.
Transcripts
the actual stations that they'll do
there's always an order in which you
should do the stations regardless of
where they start because in their
routine that is specific make sure that
everything you do is specific to how you
want to train them and groom them and
grows it even in learning the skills the
more specific you are the better
outcomes with a gas station data I gotta
go in the 4-bar you want to make sure
the same thing we did on the floor when
they were doing push-up position it's
the same thing here the reason that I
had the mailbox where it is because I
want their heels to always stay above
their bottom so their chest is filled if
they should push in the bar now and
she's looking directly at the floor and
she's in a straight line her leotard is
pretty much in a straight line from here
to here and her hips are nice and open
you start off with 10 seconds work your
way up to 20 seconds and then you'll go
into 36 seconds all right next we're
gonna have a brie on the side
[Applause]
on their shoulders or wherever you need
to make sure
it goes in the bar to go back in
that's 5x foot
[Music]
[Applause]
[Music]
don't start the next round
[Music]
all right next station collide swing the
most important thing that you're going
to start working on when they start
kissing glass wings and jump up touch
the bar column again
and some up there towel squeeze one more
time repetition
[Music]
down and now it is Pokemon
the glancing out we round and open
don't let the toes drop hate in order to
burn it up so that your hips yep
please round open through the shoulders
keep your hips nice and flat they should
be gliding after this position you'll
see a lot of times the kids drop their
legs all the way down to the floor make
it now open your hands see where her
feet are and not the right position lift
your toes up go round to bottom an open
hips open your hips open your head open
your hips pressure it's boring squeeze
now pull your toes to the barge also
Devourer go quick and that's the next
step of getting that kid once they get
strong enough to do that right all right
McKenzie and this right here is just
working on the positions for their toes
Bend on the bar over the bar first you
want them to understand that when they
ask me for the toes of the bar code is
enough but they are pushing down looking
at the bar either on the bar Mackenzie's
looking looking then you do the straddle
and them inside
just will Daniel exactly where their
feet you mean where their hands should
be placed votes for about ten seconds
after they've got met you're gonna do
I'm cast and get their toes on the bar
because they just a calf toe on and go
flat hips push the bar away point same
thing for the straddle position we cut
like a cash and puts of our way grow
more than ever turn around
drop the mat down and take the red light
off
[Music]
of course they're going into reverse
grip okay you push up off the bar
they're gonna hold it for five five
minutes seconds you want the note and
they step forward onto the mat go cool
but you see I should just drop do not
drop lift up higher than that and go
drop forward you step forward like you
try to step on that GMR's on the top
lift in forward forward fold Mackenzie
[Music]
lifting in step four push the fall
forward falling for into the middle
circle keeping that back leg on the bar
one more time
[Music]
flick of the wrist for your back
extension role or that hip circle and
free it so you start to rip it down and
you're gonna use a wedge right in trying
to make a little easier for them over
straight shift flat hips one more time
every
very dim alright so starting to
candlestick straight on her bottom is
rounded under
[Applause]
[Music]
right now they just understand how to
shift their risk she's gonna get her
back knees closer to the barn this is
only to understand the flick of the
wrist nothing else and put the wrist
shift on top and back and flip chips
back and flick and okay that's to
help them what they need to do when
they're coming up for their stride
circle or mills or whatever you're the
gym problem next we're going to go into
just conditioning shapes throughout the
bar workout so you always got something
around you rock your knees both your
legs but that's gonna help the back it's
there for under swing
[Applause]
[Music]
next exercise get the roller you want
them to maintain flat hips throughout
this entire thing and go open your
shoulders bring it back
[Music]
good 5 to 10
[Music]
and now they progressively get better
you can straighten out the legs or you
can put candies now I'm going to show
you another exercise that requires a lot
of strength 5 to 10 after the fifth one
you're gonna hold the candle tick for 10
SEC's
knightly cup atoll is a squeeze your
bottom 7 6 5 4 3 2
Avery hand and Mackenzie thank you
ladies with this awesome bar workout
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