Zari Goldmann

One of the things gymnasts need to be able to do is move their legs freely without their core/trunk moving and this a great example of it. One of the things I like about this drill is it’s active (not a passive hold) – but also that when they jump onto the beam most likely they aren’t going to land perfectly straight. My preference when first teach 1/1 turns on beam is for gymnasts to stand with two feet in releve (close together but not locked) Instead of that try handstand flat falls, handstand forward rolls, handstand walks with partners on a low beam etc.

Strap sole circles: Before really starting stalder work I want gymnasts to be super confident with sole circles on strap bar. Make sure when you start the bar is low JUST IN CASE their feet slip through, but make sure to explain that skinning the cat is never what you want to end up doing on strap bar. Stalder swings: Stalder swings on strap are fun – the biggest things that you want to watch for are that their legs are getting back and compressed (they should be parallel to the floor when the gymnast is under the bar) – and also that the gymnasts head is neutral to maybe SLIGHTLY in – but mostly neutral. Once gymnasts start getting confident and understand the mechanics of the skill – stopping at mini stalders for a while until their shaping is really, on point is a great thing to do.

Because let’s face it, we all run up against the clock during rotations, we’ve all got the kid who wants to take one more turn, sometimes setting up or doing conditioning just takes a little too long. So my way of planning for that is just to make my warm-ups a little longer and make sure I’ve got things I think we need in there. 3-5 minutes of doing this circuit is killer, and does great things for core and shoulder strength and shapes Hollow shaping: This can take the form of whatever handstand drill strikes your fancy but having SOME SORT of handstand shaping work in your warm-up I find is paramount

I gave a compulsory vaulting lecture at the Gymnastics Ontario Congress where I talked a little bit about how if I had my way I would spend 90% of my compulsory vault rotations not actually touching the vault. And for that matter, in that whole hour long session, I didn’t do one drill with an actual table. And I find a lot of incorrect vaults stem from problems in one of these areas in which case I want you to stop vaulting for a minute and do a drill that will help. The first reinforces the hollow, the second helps gymnasts understand engaging their hamstrings so you don’t get that huge pike onto the vault