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Adult Gymnastics Featured in NY Times

13 Oct

This article from 2012 is still pretty fun to read! Go adult gymnastics!

Adults Catch the Gymnastics Bug

Cyber Monday: Here’s what to get your favorite Adult Gymnast for the Holidays

28 Nov

1. Flattering Leotards: Try dance leos; the dance industry has been making leotards for adult performers for a looooong time. They have many varieties of flattering shapes and construction materials (e.g. not shinny)  for adult figures.

2. Kinesio Tape – a fantastic invention only known in Japan and then to Athletic Trainers for many years and it’s now available to the public. However, you need to know how to tape for your specific issue and which tape to use, but once you’ve tried it you’ll be an instant fan. There are a few how-to videos on their  YouTube Channel.

3. Fix Your Techniquewith the Open Shoulder Trainer from Tumbletrak or get a conditioning and technique workout DVD from the best in the business;  Tammy Biggs has Conditioning, Shaping & Flex with Sliders or Jay Thornton’s GymAbStics Total Body Fitness

4. The best sports bra EVER INVENTED! For B’s and above the Champion’s Powerback Underwire Sports Bra is fantastic. It gives you the flattering form of a Victoria Secret T-Shirt bra while providing jog-worthy compression, all without suffocation, spillage or an ugly straight line across your chest. It even snaps in the back so that you won’t dislocate your shoulders trying to take it off.

5. Tiger Paws to support cranky wrists. You can also buy a single paw for that wrist that refuses to heal from the time you did 100 back handsprings in a row on beam when you were 12. They even come in sassy colors and prints in case you want to walk on your hands at the club. Holla!

35 Year old Marina Moskalenko of US Competes in Tumbling Worlds

21 Nov

Marina used to compete in Artistic gym and now is on the national Trampoline & Tumbling team. Check out her crazy pass and stuck landing! Love her salute  too – so confident, so sassy.

Masters Gymnastics Meet Preparation Training Program From Gina Paulhus CPT

20 Sep

Many thanks to  certified personal trainer Gina Paulhus for this excellent pre-meet training plan. It has everything from warm ups on each event to skill and routine repetitions on every apparatus. This intended to be done four weeks out from the meet, when you already has the skills and routines planned for each event.

Adult Gymnastics Training Plan

4 weeks out from competition

This program assumes about a 2 hour block of focused time. It assumes you already have the skills on the competition apparatus you plan to compete. If you have less time shorten the conditioning and/or pick a few events instead of all 4 events. Always stretch!

CONDITIONING/WARMUP approx. 30 min.

jog around the floor, 1/2 lap each of:

-regular
-high knees
-butt kicks
-skipping L leg
-skipping R leg
-skipping both legs
-forward chasse L leg
-forward chasse R leg
-forward chasse both legs
-side chase L
-side chase R
-side chase alternating
-backwards regular
-backwards soccer kicks forward
-backwards soccer kicks sideways
-backwards soccer kicks behind

stomach conditioning

hollow rockers, 10
V-ups, 10
Straddle V-ups, 10
side rockers, 10
other side rockers, 10
belly rockers, 10
bar/beam/legs conditioning

climb the rope as far as possible with legs in L, if not then climb using legs
dips on parallel bars, 10
5 casts as high as possible
Chin-up to pullover in undergrip, 6
half leg lifts if possible, 10 if not full leg lifts (hanging from bar)
candlestick pulls, 10
hamstring curls with a partner, 10
5 best attempt at press handstand, using spot or against wall if needed
switch jump lunges, 20
calf raise with partner pushing down on shoulders, 20
hold handstand 30 sec. total time

10 min. of active flexibility incl. splits, bridges, pike stretch, shoulders and calfs stretches

EVENTS: 15 min. each event–

vault:

bounce on board 10x, sprint down runway
handstand shoulder shrugs against wall 10x look at hands
2-3 timers and 2-3 of your vault
3 of a drill for your vault, such as back drop full by dropping arm for handspring full, or roundoff block thru to your back (miss your feet) onto crash mat for a tsuk
3 stuck landings by jumping off the vault and practice sticking

bars:

3 kip cast in a row on low bar
set of giants on high bar or tap swings
drill for hardest skill in your routine 3x
hold handstand on floor bar 10 sec. total

first half of your routine
second half of your routine

full routine

repeat problem skill 2x

beam:

10 passes of walking, kicks, running, skipping, long jump/high jump, leap drills, turn drills, etc
cross handstand step down to finish landing one each side 4x

1 min. competition warmup doing all skills in your routine on a line, then do the same on a beam

1 full routine with people watching you if possible

each skill you fall on do 2 of a drill for that skill then 2 of that skill on a beam

each skill you wobble on do 1 of a drill for that skill then 1 more of that skill
if time permits do a dance thru with arm and/or leg ankle weights on focusing on presentation and mentally doing your acro skills
floor:

kicks forward, sideways, backward, and needle across floor focus on form and body position
forward rolls across floor in a row focusing on round back
backward rolls across floor using core to roll over
cartwheels across floor both good and bad side
walk on hands across floor halfway forward, halfway backward
power-hurdle to roundoff and/or backhandspring rebound
power-hurdle to front handspring rebound

do each of your tumbling passes 2x and each of your leaps/jumps/turns 2x

floor routine, ether dance thru with sprints or squat jumps across diagonal for tumbling or full tumbling. immediately after routine do 10 jump lunges and 5 push-ups

FLEX

at the end of workout holding stretches for at least 20 sec. each, minimum do splits, pike, bridges, calfs, wrists.

by Gina Paulhus, CPT homeexercisecoach.com


Masters Meet at Capital Gymnastics on Saturday October 1st

3 Aug

Adult Meet at Capital Gymnastics 

Date:  Saturday, October 1
Time:  Warmups at 6pm, meet at 7:30pm
Entry fee:  $40
Entry deadline: Wednesday, September 21st
Open to adults of all ages and abilities
Awards in each age group (18-29, 30-39, 40+)
Participation medals for all participants
Events:
  • All women’s and men’s events
  • On all events, gymnasts can use extra mats and/or a “spot” for safety
  • For floor, gymnasts may do their tumbling passes for their floor routines on the rod floor into the resi.
  • For vault, gymnasts may use the vaulting table or do the level 4 vault to the resi.
  • For pommel horse, gymnasts may do a routine on the mushroom.  (This is a great idea. Nice touch!)
Any profits will be donated to the Special Olympics. There will also be a bake sale and media coverage by Gymnastike. Their goal is to have a very laid back, fun meet. 
Capital Gymnastics is about a half an hour outside of DC, depending on traffic, in Burke, Virginia.  
For more information please contact: Marina at marina@gymnastike.org  For More info on the Capital Adult Gymnastics program check out their videos on Gymnastike

THE BRITISH GYMNASTICS VETERANS CHAMPIONSHIPS

6 Jun

 Thank you Cristina at Gimnastas.net for alerting me to this meet. I love getting inspiration from other countries master’s programs. From the videos this meet looks very well run. I love seeing the kids in the beginning of the first video cheering on the adults! What a wonderful way for kids to learn that gymnastics is a sport that can be done for lifelong health, fitness and fun! Check out the British veteran’s code of points here or join their Facebook group. Have any of you competed in this meet? 

Fun & Games: What do you do to keep gymnastics new and exciting?

3 Jun

After so many years of gymnastics, workouts can get boring. We’d love to hear what you do to keep workouts fun. Here are a couple of ideas that our group has done over the years:

  • Event Add-On – Remember the old game of add-on for trampoline? We do it on an event. We might do add-on a beam skill or dance. Add-on tumbling with leaps and jumps on floor or tumble trak. Sometimes we just do dance skills on floor.
  • Fun Drills – We pick out a cool drill, even for a skill that we never in our wildest dreams could do, and start learning the progressions for it. It’s fun and a good workout. This is a great site for finding fun drills.
  • Pick a Skill from the Code of Points – We’ll pick a skill that we think we can learn or would just be fun to try to learn and start progressions for it. Cartwheel mounts on beam aren’t so scary starting on the low beam with the beam blocked up. Learning new things is always fun, especially if you never have to confront the fear part!
  • Follow-The-Leader Conditioning – Nothing makes conditioning bearable like not knowing what comes next! Take turns leading each other on a spontaneous obstacle course through the gym. It makes for a great warm up too.
  • Plyometric Drills – can you make it without face planting? Always makes for some good blooper-reel moments in class when one of us doesn’t make it. 
What do you do?
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