AboutJack Leonard Expertise Former 5 time Natl. Tumbling Champ, 3 time Natl. Vaulting Champ, Natl. Floor
Exercise Champ; Ass`t coach of Dominique Dawes for 6 years; Owner/Director/Head coach of Kauai Gymnastics Academy on the island of Kauai in Hawaii; Retired Physical Ed teacher; Childrens Fitness Expert; Expert Consultant for gymnastics litigation; Retired Mens & Womens HS Gymnastics coach for 32 years. National coaching honors for Men in 1981 & Women in 2001.
Experience I value the following awards because they were given by acknowlegement through my peers: The Nissen/Grissold Award given to the outstanding Tumbling and Tramp Athlete(1972), National High School coach of the year in 1981 for men and 2001 for women, 10 time County Coach of the Year. Medal Award given at the first World Tumbling Championships in London, England for dedication to the sport. Lastly, having the opportunity to coach Wes Suter(1988 Olympian)in his intermediate years and Dominique Dawes(1992 & 1996)
I've been in level 6 for about 5 months now, and my first meet is this weekend. I really want to have to make it through without any spotting from my coach, but I do have a few weak spots.
#1 is my dismount on beam. I have to perform a handstand held for two seconds, then, lifting one arm, rotate 90 degrees and hold that handstand for two seconds, then turn it and land. My problem is turning the handstand. I can normally turn it, but as soon as I do, I fall out of it, instead of holding, then turning it. Do you have any drills that might help me?
#2 is getting my bar routine continuous. I can do all the skills, but when I try to connect kip-cast-free hip-stalder kip-cast to squat, I'm a miserable failure. Can you help me?
Thank you very much!
Rebecca
ANSWER: Hello Rebecca,
I am glad to help you. I will answer each question separately. Good luck this weekend! Take Care – Jack Leonard
#1 is my dismount on beam. I have to perform a handstand held for two seconds, then, lifting one arm, rotate 90 degrees and hold that handstand for two seconds, then turn it and land. My problem is turning the handstand. I can normally turn it, but as soon as I do, I fall out of it, instead of holding, then turning it. Do you have any drills that might help me?
Answer: First of all, a cartwheel handstand is simply a handstand with a quarter turn. Rebecca….you need to think of it like that. I believe you are thinking cartwheel and turning your hips too early and therefore loosing your balance as a result. After the handstand shape for one second, after the handstand you need to push off the left hand while keeping the right hand straight to pivot in a straight line to the mat. The shoulder above the right hand should stay above the right hand in the pivoting. FYI, a pirouette is done by moving the hip and shoulder….not leading with the hand or arm. Of course it would be the other side if you cartwheel the other way. One good exercise to learn the pushing for the ¼ pirouette ending are handstand elbow touches. The gymnast would do a handstand against the wall and by pushing off from the shoulder of one arm touch the opposite elbow with the hand that comes off the floor and then repeat with the other. This exercise allows the gymnast to get use to pushing with shoulder extension and not leaning to one side. I have my gymnasts do over 100. They had trouble in the beginning because it was an exercise skill to be learned….but once they had it…it was so very beneficial to all four events.
#2 is getting my bar routine continuous. I can do all the skills, but when I try to connect kip-cast-free hip-stalder kip-cast to squat.
Answer: Please understand that a kip is a kip no matter what your shape is….straddle or pike. A good kip ends with your legs slightly in front of the bar to aid the cast of the next skill. Keeping the legs in front of the bar takes a lot of hip flexor strength (leg lifts) and back strength (planche strength). Ask your coach for planche exercises and to help you with the technique of getting your feet back to the bar faster. For the hip flexors….I suggest performing leg lifts with ankle weights.
Final Note: Always perform what you can do perfectly and don’t gamble with your skills. In other words….don’t get more deductions than credit for what you perform. Look good at your performance!
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QUESTION: Thank you so much for your help! I've finally gotten my kip-cast-free hip circle-stalder kip continuous. My problem now is connecting the cast to squat from the stalder kip. Do you have any drills that would help me?
Also, my baby giant is pretty horrible right now. It is more like a gut-wrenching slam on the bar than an actual baby giant. Do you have any suggestions? I'm pretty tall, so it's difficult for me to get the full swing out of my cast without hitting the low bar with my toes.
Also, I'm trying to improve my back flexibility, but I'm having a very hard time. My legs, hips, and shoulders are all very flexible, but my back is not. Do you have any suggestions other than the basic backbend/bridge for stretching your back?
Thanks again!
Rebecca
Answer Hi Rebecca,
I am glad to help you. Regarding the stalder kip….you may have to be stronger. You have to keep you feet in front of the bar as you finish your kip for the casting to the squat on. In order to do this, you need to be bringing your feet back quicker in the kip action. Bringing the feet back faster takes more strength. Legs lifts with ankle weights plus pull overs with ankle weights work well in developing the strength you need. Good luck!
On the baby giant….you need to try these things to help. Giants on the strap bar with ankle weights (start with only 2lbs) This will strengthen your tap and make you feel the demand of the faster and later tap action. Also do many, many, many cast handstands. If you have a handstand trainer…..that would be great. The handstand trainer helps you feel the shoulders in front of the bar for the handstand which is what occurs at the end of the giant or clear hip. Most gymnasts are wary of this position and you have to get used to it for the giant and for future elements.
Regarding the back flexibility…understand that not everyone is built the same. Genetically you may anatomically tight. I have a close friend who teaches as a professor at a medical college and he has explained this to me and shown me on several cadavers. Now…..every person can reach their potential for the range of motion given at birth. Also, because of the nature of gymnastics….there are many skill choices for gymnasts to perform. This allows every gymnast to show off skills that display their physical gifts. Now for some exercises. Some your daughter may do and some may be new.
1. Get a surgical tube about 3-4 feet long and do inlocates and dislocates. A surgical tube is a rubber hollow tube that is almost impossible to break. There may be some at your gym. Male gymnasts use it for cross pull outs etc. Your coach should know how to do the inlocates and dislocates.
2. Simply hang on a bar where your feet don’t touch and try to relax. Hold for 30 seconds to a minute.
3. Lay on your stomach with your arms straight in front of you with one hand over the other. Now…have your partner face you side wards and put their forearm under both of your forearms and their other forearms against your upper shoulders. Now your partner should raise up your arms (while their straight) to stretch your shoulders.
4. Stand with your back to the low bar of the unevens or any object in a similar way and bend your knees to stretch your shoulders.
5. Get on your knees with your shoulder hip and knees in a vertical line and raise your arms up behind you and have a partner raise them to stretch them (while they are straight). This is similar to the bar stretch but with a partner instead.
6. Face the low bar and grab the bar. Now….keep your hand shoulder and hip in a straight line and have a partner push your shoulders down.
Please note: It is very important not to hold your breath with stretching. You want your muscles to be relaxed to they will stretch! I wish your daughter the very best of luck and Take Care – Jack Leonard
