Onward Frederick

Quick screen, a lot of information.

If the ribs flare or elbows bend to get overhead, then their shoulder isn’t actually demonstrating that position. A gymnast is just borrowing the motion from somewhere else.

Try this on the wall:
Back flat
Ribs down
Elbows straight
Arms overhead

Can they get there clean… or do you have to cheat it?

That answer tells you exactly what you need to work on.

Save this and test it to know what to do to bring your performance to the next level.

Gymnasts put a ton of load through their wrists every single practice. Tumbling, vault, bars, handstands… it adds up fast. If the wrists aren’t strong and able to tolerate that volume, they’re usually the first thing to start complaining.

A simple circuit like this can go a long way: controlled wrist flexion and extension strengthening paired with some soft tissue work to the flexors. Think of it as basic maintenance to keep the wrists ready for the demands of the sport.

2–3 rounds, light weight, smooth reps. Consistency beats intensity here.

Hurt Less. Get Hurt Less.

A lot of runners are “doing speed” without actually training the system they want to improve.

Strides, VO₂ max work, tempo, cruise intervals — they all stress the body differently and serve different purposes. When you mix them randomly, progress slows and fatigue adds up.

Speed work works best when it’s intentional, timed well in the week, and matched to the goal of the training block.

More on how I choose which type of speed to use and when coming soon.

Save this as a reminder to put some intention behind your training.

Load management comes in many forms with gymnastics injuries. The goal with this drill is to limit direct stress on the lower back with back-bending skills in hopes to reduce overuse injuries.

A gymnast will do thousands of reps of back bending year over year and using this patterning for reaching will allow the shoulders and upper back take more of the force. More extension in the upper body then less needed from the lower body. Simple concept, but it’s not that easy.

No doubt, even with perfect movement patterns, if you are over training, having big fluctuations in training volume, under sleeping, under fueling, stressed, etc. Injuries happen.

Add this drill in rehab or training for gymnasts who tend to only hinge from the lower back. Yes, a gymnast needs the prerequisite mobility and control to fully optimize upper body involvement but, Many times after assessing video or watching the back bending skills… a gymnast just needs cueing and a few drills to engage their upper half.

Habits are hard to break and if you just improve the other joints capacities… we may be missing the big picture when it comes to transferring over to actual gymnastics skills.