Developing the Basics | Bar Stations

Coach DeAvera

15 Dec 201706:48

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

00:00

🏋️‍♀️ 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.

05:15

💪 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

Grooming in the context of this video refers to the process of training and developing athletes, specifically in the skills and techniques required for gymnastics. It is about creating a routine that is specific to how the trainer wants to develop the athletes, ensuring they learn and grow in their abilities. The script mentions 'grooming' in relation to training them and growing their skills, indicating the importance of a structured and personalized approach to athlete development.

💡4-bar

The 4-bar is a gymnastics apparatus consisting of four parallel bars, used for performing various exercises and routines. In the script, it is mentioned as the equipment on which the athletes are performing specific exercises, such as maintaining a certain body position during push-ups. The 4-bar is central to the video's theme of teaching gymnastic techniques and body positioning.

💡Heels Above Hips

This term describes a body positioning technique where the heels are kept above the hips, which helps in maintaining proper form and alignment during exercises. The script uses this term to emphasize the importance of correct body positioning, such as when the athletes are performing push-ups on the 4-bar, ensuring that their chest is lifted and their hips are open.

💡Leotard

A leotard is a one-piece garment worn by gymnasts during their routines. In the video script, the leotard is mentioned to illustrate the straight line that should be maintained from the top to the bottom of the athlete's body, indicating proper form and alignment during exercises on the 4-bar.

💡Work Intervals

Work intervals refer to the specific durations for which athletes perform exercises during their training. The script mentions starting with 10 seconds, progressing to 20 seconds, and then to 36 seconds as a way to gradually increase the intensity and duration of the exercises, which is crucial for building strength and endurance in gymnastics.

💡Brie

In gymnastics, a 'brie' is a move where the gymnast lifts their body into a handstand position on the bars. The script mentions 'brie on the side' as an exercise where the athletes are required to lift their body onto the bar, showcasing the importance of strength and precision in gymnastic movements.

💡Collide Swing

A collide swing is a specific type of swing on the bars where the gymnast swings towards the bar and then away from it, often used as a transition between other moves. The script mentions this as an important exercise to work on, indicating its relevance in developing the necessary skills for advanced gymnastic routines.

💡Kissing Glass Wings

This term seems to be a specific gymnastic move or technique, possibly involving the gymnast's body positioning in relation to the bar and their wings (arms). The script mentions working on this move as part of the training routine, suggesting it is a skill that requires practice and refinement.

💡Towel Squeeze

A towel squeeze is an exercise that involves gripping a towel or similar object to strengthen the hands and fingers, which is crucial for gymnasts who rely on grip strength for various moves. The script mentions this exercise as part of the conditioning routine, emphasizing the importance of hand strength in gymnastics.

💡Candlestick

The candlestick is a gymnastic move where the gymnast holds a vertical position on the bar with their body straight and legs together, resembling a candlestick. The script mentions working on the candlestick position to improve strength and control, which is essential for performing more complex bar routines.

💡Conditioning Shapes

Conditioning shapes refer to specific body positions or forms that athletes practice to build strength and flexibility. The script mentions conditioning shapes as part of the bar workout, indicating that these exercises are designed to improve the athletes' physical conditioning for gymnastics.

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.