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About Karen M. Goeller
Expertise
Karen Goeller, CSCS ... http://www.KarenGoeller.com

Karen Goeller, CSCS, has written a variety of gymnastics and fitness books from 2001 until present. She has educated thousands of coaches, teachers, fitness trainers, athletes, gymnastics parents, and fitness enthusiasts with her books, articles, and in person. Karen Goeller has been training athletes since 1978 and adults since 1986. She has an education that includes training in emergency medicine, physical therapy, and nutrition. She has held certifications that include NSCA-CSCS, Fitness Trainer, EMT-D, Nutritional Analysis, and many Gymnastics Certifications among others. Karen Goeller has tremendous experience with training in a variety of settings. She is the creator and author of the Swing Set Fitness books, the author of the Gymnastics Drills and Conditioning books, and she has written numerous training programs and articles. Karen Goeller has written more gymnastics books than anyone in the USA. Her books are used by fitness experts, sports coaches, teachers, and athletes worldwide. Karen Goeller has worked for world famous gymnastics coach Bela Karolyi, owned a gymnastics club for ten years, and has been featured in several newspapers and on television many times. Karen Goeller offers sports performance training and private gymnastics training in NJ and through the web.

Karen Goeller will gladly attend events, speak for your group, help the media with gymnastics and fitness stories, and autograph her books. Please call 888-496-8749 to discuss your idea or request an interview.

Karen can help you organize your training program, aid in the prevention of overuse injuries, reduce overuse injuries, and recognize strengths and weaknesses.

Visit Karen Goeller's websites for more information on her products and services...
http://www.GymnasticsBooks.com
http://www.BestGymnasticsTraining.com
http://www.SwingSetFitness.com
http://www.KarenGoeller.com

Experience
Karen Goeller has been training athletes since 1978 and adults since 1986. She owned a gymnastics club for 10 years. Author of gymnastics drills and conditioning books, swing set fitness books, gymnastics and fitness journals. Karen hosted and directed two scientific studies in her gymnastics facility. She had the first USATT Trampoline Team in all of NY State and the 1996 USATT National Champion.
Karolyi's Gymnastics Camp: Seven summers, 1989-1996. In 1992 Karen was the First Female Karolyi Camp Director. Coached levels 6 through elite.
USAGTC: Coached all levels at camp and in 1997 held a flexibility clinic for the coaches with a sports-scientist.
International Gymnastics Camp: Instructor of athletes and coaches at training clinics for ten years, all levels. 1987 Summer camp coach, all levels.

Certifications Held…NSCA CSCS, Fitness, USAG National Safety Certification, EMT-Defibrillation, CPR, Nutritional Analysis, Counseling Techniques, Childcare Fundamentals, USAG Level 1-4 Skill Evaluator, and USAG Meet Director among others.
Books by Karen Goeller…Fitness on a Swing Set with Training Programs, Swing Set Workouts, Fitness on a Swing Set, One Swing Set Workout E-Book, Gymnastics Drills and Conditioning Exercises, Handstand Drills and Conditioning Exercises, Gymnastics Drills: Walkover, Limber, Back Handspring, Gymnastics Conditioning for the Legs and Ankles, Gymnastics Journal: Scores, Goals, Dreams, Gymnastics Conditioning: Five Conditioning Workouts, Most Frequently Asked Questions about Gymnastics, Fitness Journal: Goals, Training, Success, Strength Training Journal, Tumbling Conditioning, and many training programs... Glide Kip, Tumbling, Speed, Fitness, Legs Plus, Golf, etc.
Download training programs at http://www.LegsPlusWorkouts.com. Buy books at http://www.GymnasticsBooks.com

Organizations
USA Gymnastics (USAG) and National Strength and Conditioning Assoc (NSCA)

Publications
USA Gymnastics Technique Magazine, Cheer Coach and Advisor Magazine, and various websites.

Books by Karen Goeller
Fitness on a Swing Set with Training Programs (978-0-6151-5028-4)
Swing Set Workouts (978-0-6151-5170-0)
Fitness on a Swing Set (978-0-6151-4788-8)
One Swing Set Workout (E-Book)
Gymnastics Drills and Conditioning Exercises (978-1-4116-0579-4)
Gymnastics Drills and Conditioning for the Handstand (978-1-4116-5000-8)
Gymnastics Drills: Walkover, Limber, Back Handspring (978-1-4116-1160-3)
Gymnastics Conditioning for the Legs and Ankles (978-1-4116-2033-9)
Gymnastics Journal: My Scores, My Goals, My Dreams (978-1-4116-4145-7)
Gymnastics Conditioning: Five Conditioning Workouts (978-0-6151-4759-8)
The Most Frequently Asked Questions about Gymnastics (1-59113-372-6)
Fitness Journal: My Goals, My Training, My Success (978-1-8472-8444-0)
Strength Training Journal
Gymnastics Conditioning: Tumbling Conditioning
Countless fitness and gymnastics training programs... Glide Kip, Tumbling, Core, Advanced abs, Endurance, Fitness, Legs Plus, Golf, etc. Download at http://www.LegsPlusWorkouts.com

Visit http://www.GymnasticsBooks.com for more information!

Education/Credentials
Karen Goeller has an education that includes training in emergency medicine, physical therapy, and nutrition. She has held certifications that include NSCA-CSCS, Fitness Trainer, EMT-D, Nutritional Analysis, and many Gymnastics Certifications among others.

Past/Present Clients
Read client testimonials at http://www.BestSportsConditioning.com.

 
   

You are here:  Experts > Recreation/Outdoors > Gymnastics > Gymnastics > ankle weights for conditioning

Gymnastics - ankle weights for conditioning


Expert: Karen M. Goeller - 10/16/2009

Question
I was curious to know your thoughts on the safety of using ankle weights (1 lb) for conditioning (involving jumping over mats, jogging, and leg lifts) for a 10 year old level 8 gymnast (63 lbs).  Are using weights beneficial and necessary for this age/level?  Thanks!

Answer
Hello Joe,

Great question! Yes and no, depending upon the level of the gymnast and the exercise or drill being performed.

Ankle weights are ONLY safe when the gymnast can already perform the exercise efficiently and she needs more resistance than her own body weight to progress. They are ONLY safe for certain exercises too. If the gymnast feels any pain, other than muscle fatigue, she should stop the exercise immediately.

I personally would not allow a gymnast to run or jump with ankle weights because I have heard that it can cause damage to the back. I would also be very careful with hanging straight leg lifts and ankle weights because the straight leg lifts can put stress on the low back, especially when the gymnast reaches horizontal with her legs. On the other hand, I have assigned sitting leg lifts with ankle weights in the past. When the gymnast can EASILY perform straight leg lifts and she has a small amount of weight on her ankles, maybe 1 pound, then it should be fine. Ultimately, the best rule to follow would be to stop doing anything that causes pain.

Some coaches mean well, but they do not realize that although using the weights is great for increasing strength, it can actually slow the speed of certain movements and therefore be counter productive. As long as there is a good balance of strength, speed, flexibility, and skills, the gymnast should progress well and be safe. AND as long as the coach is knowledgeable and allows their gymnasts to stop anything that causes pain, the gymnast should be OK.

I know this is not a definite yes or no, but every gymnast is different, every training program is different, and every coach has a different amount of knowledge when it comes to conditioning. I hope this helps.

Let me know how I can help your daughter... http://www.BestGymnasticsTraining.com

Karen Goeller, CSCS
http://www.KarenGoeller.com
http://www.GymnasticsStuff.com
http://www.SwingSetFitness.com

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