Mancino MAT-ters

Keep Your Eyes Up!

     Are you having trouble with your gymnasts looking down during their floor routines?  I have a fun activity that you can tryout with your teams that I have found to be extremely effective.

     Have each girl run through their routine, whether it’s a full routine or a dance thru…doesn’t matter.  All of the other members of the team should spread out around the perimeter of the FX.  Have the girls around the perimeter all start with jumping jacks, jumping rope, etc. (something cardio that they can do in their own little spot.)  The athlete that is doing her routine must make eye contact with each teammate around the perimeter throughout the performance.  As soon as eye contact is made, that particular gymnast on the perimeter will switch to something strength related (i.e. crunches, v-ups, push-ups, etc.).  The goal is to “hit” everyone before the routine is over.

     I love this activity.  It keeps everyone involved, the girls around the border are conditioning, everyone has to go through their routines and it gets those eyes up!  Try it out and let me  know how you like it.

Tags: conditioning, dance thru, floor routines, gymnasts, strength

Strength/Flexibility Circuit

     Circuits are such a great way to condition your gymnasts.  Whether you set aside fifteen minutes at the end of practice or incorporate one with your event rotation…they’re an easy solution to working out various muscle groups.  By setting the time limit around one minute per station, you’ll keep your athletes’ attention, in result their effort will be 100% during each exercise.  Below is an example of a circuit that implements both strength and flexibility training.

Stations:

1)  Equipment needed:  Incline (at least 36”Wx72”L)

        Press-handstands-Start in push-up position with your hands on the floor and legs (knees and below) on the thick portion of the incline.  Pull legs (while keeping legs together) to the edge of the incline until you are resting on your toes.  Straddle up from there to a handstand.  Come back down to the original starting position (squeeze abs to come down slowly, lean shoulders over hands). Repeat.

2)  Equipment needed:  Exercise Ball

       “Grabbers”- Start in a push-up position with your hands on the floor and feet (ankles and below) up on the ball.  While staying extremely tight (the ball and your lower body should NOT move), pick your right hand up and tap your right shoulder. Place hand firmly back on floor, then repeat with left hand.  Continue until the time has expired for this particular station.

3)  Equipment needed:  Flat, firm, vertical surface

       “Wall-sits”- With your back against the wall, pretend you are sitting in a chair.  Keep your hands folded in your lap so you are not tempted to grab onto your thighs for support.  Your legs should be together and your back should be flat up against the wall*.  Do not allow your knees to pass the placement of your feet.  *Note: Your body should make two 90 degree angles at the hips and knees.

4)  Equipment needed:  Something at least a foot and a half off the ground (stacked folding mats, low beam, blocks, etc.)

       “Reverse Push-ups”- Place your feet on the floor with your legs straight out in front of you.  Position your hands on the edge of the surface with your fingers facing your back.  Dip down by bending your arms (almost touch your bottom to the floor), then push back up.  Repeat….DO NOT rest your bottom on the surface in between dips!

5)    Hollow-body Holds- Put your arms up by your ears and squeeze your legs together.  Hold a perfect hollow body for the set time. Remember to keep your back rounded!

6)  Equipment needed:  Ankle weights

       Lunges-  (Secure weights on ankles) In place, step forward (hands on hips) and lunge down (do not let your knee pass your foot) until your base knee almost touches the floor, then return to stand.  Repeat on other side.  Keep alternating until it’s time to move onto the next station.

7)  Equipment needed:  4 Section Trapezoid*

       “Stretch it Out”-  This station helps the athlete accomplish three different stretches (right, left and straddle splits). Detach all trapezoids so you have four separate blocks.  Spread them out in a row, parallel to each other leaving a couple feet in between each one.  On traps 1&2 will be the right leg split.  Place your right ankle up on trap#2 and your left leg (knee and below) up on trap#1, then slide into split.  On traps 2&3 will be the straddle split.  Each leg should be up on a trap (knee and below), then slide into split.  Finally, on traps 3&4, the left leg split will be performed.  Place your left leg up on trap#3, right leg on trap#4.  Remember to keep your knees tight!

       Try it out and get back to me with your results!  Do you have any new and exciting circuit ideas…please share!

 

*DISCOUNT*

Mention this blog and receive a discount when you purchase a trapezoid set from Mancino Manufacturing Co., Inc.   #800-338-6287 (offer expires 7/27/09)

4 Section Trapezoid:  Sale= $782.00 plus shipping (regularly $920.00)

3 Section Trapezoid:  Sale= $485.00 plus shipping (regularly $570.00)