The benefits of kids' recreational gymnastics

Having been both a gymnast and a recreational gymnastics coach, I've been able to see the multitude of benefits that children's rec gymnastics programs provide. I'm going to deviate a bit from my usual Junior Olympic posts to let you know why I am such a huge advocate of gymnastics for kids and why I think it's a great idea to add an hour of gym time into your kids' weekly schedules.

Obviously, kids need to have balance in their lives. Too many activities can be exhausting. But if your kids are eager to try new things (or if you want them to learn to enjoy trying new things) and if they have a lot of energy, gymnastics could be a great addition to their schedules. Here's why:

1) Team and individual progress. Gymnastics is one of the only sports that can be described as both a team and an individual sport. In the upper levels, gymnasts compete for individual rankings as well as team rankings, and this structure is also somewhat present at the recreational level. Kids learn to focus on their own progress but also to cheer on their friends and teammates. It provides the focus that you get with individual music or art lessons and the team-building aspect of a sport like soccer or basketball. In general, it is a great social outlet for kids, but at the same time they will receive a lot of individual attention from coaches.

2) Listening skills. The ability to listen carefully is developed in gymnastics, since it's so important for kids to listen in order to perform a skill safely. As a coach, I will not allow kids to participate until I see that they can pay attention to instructions. Since they are eager to participate, they develop listening skills quickly. They learn to take direction that will help them improve their gymnastics skills, which leads to...

3) Building confidence. It's so exciting as a coach to see a gymnast get a new skill after working so hard at it, primarily because you can see the joy in their face and you can tell that they're proud of what they've accomplished. There are small victories achieved every day in gymnastics class, and every recreational coach I've ever known has been so good about celebrating those victories with lots of high fives. It makes kids feel like they can do anything.

4) Physical fitness. Gymnastics is such great, well-rounded exercise. A lot of sports focus on only one aspect of physical fitness, but gymnastics teaches body control and awareness, agility, coordination, power, and strength all at the same time. For kids who have tons and tons of energy, gymnastics is a fun way for them to get it all out (this is also incredibly beneficial for parents who want a little bit of down time).

5) Work ethic and self motivation. These two go together. One thing I find coaching gymnastics is that the vast majority of kids in my classes really love to do gymnastics. Their love for the sport compels them to work hard during class. Kids develop a sense of intrinsic motivation and gain a strong work ethic, and they associate these characteristics with something they really enjoy. They are not being forced to work, but they want to, and this serves them well in school and in other areas of their life in the future.

6) Something for everyone. Gymnastics really can be for everybody. The gym I coach at accommodates kids as young as 4 months in parent-child classes, and many of these 4-month-olds stay in the program until they're teenagers. Gymnastics is such a fun sport with so many different types of skills and events, and there's always something new to learn, so everybody can find something they enjoy.

The list really could go on for miles. And the benefits that gymnastics provides aren't just for the kids. Parents often really enjoy socializing with other parents and watching their kids practice. Plus, the fact that gymnastics tires kids out is usually a plus! There are tons of recreational gyms out there and many of them offer free trial classes, so it definitely wouldn't hurt to test it out and see if it's something your kids will enjoy!

Gymnasts - When is the right time to buy grips?

Parents are often unsure about whether or not it is an appropriate time to buy their gymnast their first pair of grips. A gymnast's coach should be able to provide some insight on this issue, but here are some general tips for gymnasts and gym parents.

1. Grips can be expensive. A pair of Reisport dowel grips (which I used throughout my gymnastics career and highly recommend) goes for about $45, and other types of grips will cost at least $35. Since gymnasts are primarily young girls and young girls grow quickly, grips will need to be replaced every so often to fit the gymnast's hands. The longer you can hold off on grips, the better in terms of the amount of money that will have to be spent.
   
2. It is not entirely uncommon to see gymnasts from China and Russia competing on the uneven bars without using grips - even in the Olympics. Grips are not absolutely necessary. It is possible to get by without them.
   
3. That being said, grips do help a little bit with preventing big rips on the gymnast's palms (some girls do have trouble with the grips rubbing their wrists the wrong way and causing rips there instead, but in general, grips should help reduce the number of rips). Grips are not a solution to rips but can be one factor in helping to prevent them.
   
4. In general, I would say that the majority of gymnasts do not buy a pair of grips until USAG level 6 or 7. I got mine in level 7 and really did not feel that I needed them in level 6. There are some girls who get them in level 5 and others who don't get them at all. It is a matter of preference - usually the coach's preference, but also the gymnast's and the gymnast's parents. There are no rules that say you need a pair of grips by the time you reach a certain level.
   
5. The uneven bars skill that causes the most friction on the hands is probably giants, in addition to other circling moves. Front hip circles, back hip circles, and baby giants are part of the level 5 and 6 routines, but they usually don't constitute the majority of practice time. From level 7 on, gymnasts are going to be spending a lot more practice time on giants and connections with circling skills. Grips are going to help reduce the friction on these types of skills.
   
6. The primary function of grips is... Well, it's in the name. Grips help gymnasts grip the bar. This function is the most helpful when it comes to giants. Before then, the gripping function is much less needed.

Post on different types and brands of grips should be coming soon!

Doninique Dawes Biography

Dominique Dawes

DOB: November 20, 1976

Country Represented: USA

Coach: Kelli Hill

Best Event: Dominique is one of those gymnasts whose numerous medals are actually quite evenly spread across all four events, so I can't say that she has a "best" apparatus. She is known for being very dynamic on all events and fun to watch on floor.

Best Known For: Dominique Dawes has participated in three Olympic games: Barcelona, Atlanta, and Sydney. She is probably best known for her role in the 1996 Magnificent 7 team win at Atlanta. She is also the first African American female gymnast to earn an Olympic medal for an individual event.

Currently: In recent years, Dawes has been pursuing a career in acting and modeling, appearing in multiple music videos ("Betcha by Golly Wow" by Prince, "We Run This" by Missy Elliot). She also served as president of the Women's Sports Foundation from 2004 to 2006.
Interesting Fact: Dawes was a spokesperson for the "Uniquely Me" campaign, started by the Girl Scouts of America to promote self-esteem.

USA Gymnastics TOPs Program

TOPs (Talent Opportunity Program) is a program for female gymnasts between the ages of 7 and 11 who show great strength and agility. Its goal is to identify young gymnasts who have aptitude and natural athletic ability, and to offer them the resources needed to achieve the elite or international elite level. Gymnasts are given various tests to evaluate their level of physical fitness. Those who qualify at a national meet are invited to attend a national training camp.

Who can train for TOPs?
-Gymnasts must have a USA Gymnastics membership.
-Must be 7-11 years old at any point during the testing year.
-They must not be an elite gymnast.
-They must have completed medical forms to show that they are healthy.

What are the girls tested on?

-Handstand hold

• Maximum time for 7-8 year olds: 30 seconds
• Maximum time for 9-11 year olds: 60 seconds
• Deductions are taken for problems with body alignment, shoulder alignment, bent arms, and bent or separated legs
• No walking

-20 meter sprint

• Test is usually conducted on the vault runway
• Gymnast gets two attempts, and the best best time is taken
• Time is recorded to hundredths of a second

-Cast handstand

• Gymnast performs multiple cast to handstands on the low bar of a regular competition set of bars
• 5 attempts are given
• Gymnast is allowed one fall, but after the second fall, the test is over
• No more than 2 seconds pause is allowed between casts
• 7-8 year olds are awarded 2 points for each of the 5 attempts that successfully reaches at least 45 degrees
• 9-11 year olds are awarded 2 points for each successful cast to handstand, within 15 degrees of vertical

-Rope climb

• Gymnasts start by sitting on the ground in a pike with both hands on the rope
• 7-8 year olds must climb in the pike position until they reach the 6 foot mark
• 9-11 year olds must climb in the pike position until they reach the 12 foot mark
• Failure to reach the required mark or use of legs results in a score of 0
• Gymnast is timed, with extra seconds being added to her time for errors in form

-Vertical jump

• Gymnast stands next to a padded wall and marks with chalk the place where her arm and hand are fully extended
• The distance between this point and the point where her hand hits the wall on the jump is recorded in inches
• Two attempts are given and the best attempt goes toward the final score

-Press handstand

• Gymnast begins in a straddle position and presses to handstand with good form, then presses back down to the original straddle position with only her hands touching the ground
• 7-8 year olds can repeat the press handstand a maximum of 5 times
• 9-11 year olds can repeat the press handstand a maximum of 10 times
• No more than 2 seconds of resting time are allowed in any one position

-Leg flexibility (splits)

• Two regulation spring boards are placed together with the low ends touching
• Gymnast places herself in a split position on the boards, with her upper body directly in line with the place where the two boards meet
• Gymnast is not allowed to touch her hands to the ground during the test
• Deductions are taken based on height off the board, squared hips, squared shoulders, posture, and leg form

-Bridge

• Gymnast pushes up into a bridge position with arms and legs straight
• A total of 5 points are awarded based on shoulder flexibility, form of legs and feet, and form of arms and hands.

-Leg lift

• Gymnast hangs in a straight body position from a leg lift bar with hands in over grip
• Legs must be brought to the bar or pass under the bar
• After the first leg lift, legs must return to horizontal
• A maximum of 20 leg lifts can be attempted
• Lift will not count if the gymnast has bent legs, fails to touch or pass under the bar, or fails to return to horizontal position

I hope Nica's mom doesn't mind me using her video. Nica had some great TOPs tests, so hopefully this will help you get an idea of what a test looks like.

For more information, visit the USAG website.

April Questions and Comments

As always, please post your questions, comments, updates, and especially TOPIC REQUESTS here. :) Happy April!

Magnificent 7 Documentary

I wanted to share with you guys a fantastic Magnificent 7 Documentary that tells the story of the '96 women's Olympic gymnastics team and the journey they took towards a team win. I am posting the first 10 minute segment. It's a five-part doc, and you can follow the related videos in the sidebar to see the whole thing. Why this documentary was aired on the Game Show Network, I have no idea, but it's quite interesting nonetheless and gives a real picture of how much these girls and their families sacrificed and how hard they worked for their Olympic dream. If you care to discuss it or have opinions you want to share, please post comments! Enjoy!

Shannon Miller Biography

Shannon Miller biography
DOB: March 10, 1977

Country Represented: USA

Coach: Steve Nunno, Peggy Liddick

Best Event: During Shannon's competition years, she racked up the most gold medals for her performances on beam, an event that she was incredibly consistent and solid on. She was also known to be very entertaining to watch on floor. She has been recognized for her artistry on both of these events. Her routines often included some really beautiful choreographic elements.

Best Known For: Shannon Miller was one of the leading members of the Magnificent Seven team at the 1996 Olympics in Atlanta, where the USA women won gold and Shannon earned an individual gold on beam. Although Shannon also participated in the 1992 Olympics in Barcelona, the 1992 Magnificent 7 team probably comes to mind for most people when thinking of Shannon Miller. In general, she is recognized as "the most decorate gymnast, male or female, in U.S. history." She earned a total of 16 medals from World and the Olympic Games throughout her career.

Currently: Miller retired officially in 2000 after making a brief comeback to the gymnastics world but dropping out of the Sydney Olympic Trials due to a knee injury. She is now married and has a son, Rocco, born in 2009. Shannon received a law degree from Boston College as well as a B.B.A in marketing and entrepreneurship, which she is putting to use in the world of business; Shannon now spends her time giving gymnastics clinics, speaking at gyms, and developing workout videos.

Interesting Fact: Shannon is the only female athlete who has been inducted into the United States Olympic Hall of Fame more than once - she earned this honor as an individual and as a member of the gold medal winning team.

March Questions and Comments

Please post here.

PS Can you believe it's March already?! :)

Level 5 Uneven Bars Requirements

Check The World of Gymnastics, a great site which helped me compile some of this information, for more requirements. The site provides this type of information for a lot of different routines over multiple levels.

In a level 5 uneven bar routine, judges will look for fluid connections, good body position, and attention to detail from the gymnast throughout both the low bar and high bar sections of the routine. The following is a list of individual requirements for the level 5 bar routine. If any of these requirements are missing, deductions will be taken.



Glide Kip
The glide kip can be performed in either a straddle or a pike position and with or without the use of a springboard, depending on the gymnasts' and coaches' preferences. If the gymnast chooses to perform a straddle glide kip, her feet must come together at the end of the glide. For both types of kips, the gymnast must leave the ground or springboard off of two feet at the same time and must lead with her feet in the glide. Gymnast must not bend elbows during the kip and must end in front support. The glide kip connects into a front hip circle.

Front Hip Circle
Gymnast must maintain straight, tight hollow body position all the way around the bar, with head neutral and arms straight. Must end in front support. Failure to maintain hip or upper thigh contact with the bar will result in up to a 0.20 deduction.

Cast, Squat on
First cast must be directly connected out of the front hip circle. Gymnast must show a straight line from shoulders to feet, a tight hollow body without any arch in the back, and must reach a 45 degree angle (or horizontal to the bar). The gymnast should control her body as she brings her hips back to the bar. The second cast for the squat on follows the same requirements as the first cast - although the gymnast is squatting or piking on, she must still reach 45 degrees and can only raise her hips when she is performing the squat or pike on. Both feet must land between the gymnasts hands at the same time.

Jump to High BarThe gymnast should show a tight body, no leg separation, and pointed toes during the jump, which directly connects to the Long Hang Kip.

Long Hang KipGymnast should swing to near horizontal before beginning the kip and must maintain straight arms throughout, ending again in a front support position.

Cast, Back Hip Circle
Gymnast must connect the cast right out of the long hang kip. The same requirements apply to this cast as to the low bar casts. Gymnast must maintain a straight, tight body position throughout the back hip circle and, as with the front hip circle, must maintain hip or upper thigh contact with the bar throughout.

Underswing
Gymnast must show a smooth transition from the back hip circle to the underswing. Must show hip or thigh contact throughout with the same straight hollow body position.

First Back SwingOn the back swing, the gymnast's hips must rise to at least 30 degrees below the high bar. Must maintain a straight line from shoulders to hips.

First Tap Swing
Gymnast must show "tapping" motion - that is, she must show a slight, tight arch throughout her body with feet behind her at the bottom of the swing, then raise the feet again in front, finding the tight hollow body position. Feet must reach to at least the height of the high bar at the top of the swing.

Second Back SwingSame basic motion as the first back swing with the same body position requirements, but on the second back swing the gymnast's hips must reach to 15 degrees below the height of the high bar or higher.

Half Turn DismountGymnast must reach a height of at least 45 degrees below the high bar. Must show a complete 180 degree turn before re-grasping the bar. The gymnast must re-grasp before letting go of the bar. Of course with any dismount, the judges will be looking for a controlled landing.

Long-Hang Kip

The long-hang kip is a bit different from a glide kip performed on the low bar. Though the two skills require similar upper-body strength, the timing is quite different, as is the swing. In general, this is a skill that takes a lot of practice and repetition before the gymnast figures out what the correct swing feels like and transfers that swing into her muscle memory. As with the free hip circle, I can offer a few tips and tricks, but practice is what is going to get the skill to click.

This skill begins with a jump to high bar. If your jump isn't solid, the long-hang kip will be more difficult. You do not want to jump in such a way that your back is severely arched when your hands hit the high bar. In order to have a smooth swing into your kip, you should reach the high bar with a tight, straight body. Depending on your height and the bar setting, you may benefit from reaching the bar in a slight, tight hollow rather than a straight, stretched body. Either of these options is great as long as there is no huge arch to interfere with the natural motion of the swing.

As you reach the high bar and begin your swing, you want to try to keep your feet behind you. A pretty common mistake is bringing your feet up too high on the upswing. When the upswing is too high, it's difficult to continue that momentum as you bring your ankles to the bar and begin to kip up. Swinging too high will work against you by bringing your momentum straight down, rather than back and up. You want to control your swing by keeping your feet behind you at the beginning of the swing.

However, this doesn't mean you should ignore the tap. You still need to perform a slight tap as you would with a normal tap swing. Keeping your feet behind you before the tap will just help to control your height and speed.

After the tap, you should swing up so that your body reaches a nice, stretched hollow. This is the point at which you want to raise your ankles to the bar and begin to kip. From this point forward, the kip is much like a regular glide kip. The same motions apply - the "pull up your pants" motion with the legs, a slight wrist shift, and ending in a front support. Of course, if you are connecting a cast out of your long-hang kip, you will need to finish with your feet in front of the bar and your shoulders leaning over as well.

These are just some basic tips. A lot of it, as I said, is just figuring out the timing that works for you. Happy kipping!