Thank you for your services!
Thank you for your services!
A couple days ago I went to open gym with my friend. It was really fun and a great way to practice some skills.
So, if you are wanting to learn something, try to find an open gym and go there. Practice new things and have fun! Just don’t try things that might hurt you, if you haven’t done them before.
Here are a couple of things that I did:
Front tuck off of trampoline and into Foam Pit
Handstand Flat backs
Back Hip Circles
Handstands and Cartwheels on beam
Round offs on floor
If you want to learn something before you go to open gym. Tell me in the comments below and I’ll help you.
A cartwheel is a very beginner skill. So if you want to learn it, here is how to:
Step 1: Start in a standing position with your dominant leg out in front, pointed.
Step 2: Kick your dominant leg and start to go into your cartwheel. Your hands should go on the same side as where your dominant leg is.
Step 3: Kick your feet over your head.
Step 3: Land in a lunge position with flat feet on the ground, arms by ears. And then finish.
…from yesterday’s gymnastics. I must of done at least 50 kips on bars and we practiced fly-aways. On vault I did Front Handsprings and more front handsprings and front tucks. It was really fun but I am definitely paying for it now. It didn’t help that we did conditioning but it works. So, here is your workout for the day that you can do at home:
Hollow hold: Arms by ears, hold for 20 sec
Superman: Go as high as you can and hold for 20 sec
Repeat this 4x
Next do 20 V-Ups- Always start and end in a Hollow hold position
Then get a mat or something slightly elevated off the ground and do:
2 rounds of push-ups going all the way around the mat
Then do a push-up on the mat take one hand down and do a push-up then take the other hand down and do a push-up and then put one hand up, do a pushup, put the other hand up and do a push-up. This counts as one round. Do this 5x.
Then your finished. Congratulations!
A handstand flat-back is the first skill you learn on vault besides just a jump up off of the board. To give you an idea of what it is here is an example:
Here is how to do it:
What skills you need:
What you will need to prepare in advance:
Make sure you are at a gym and have the right equipment. All you need is:
A trampoline or board
The vault and an 8 inch mat.
Step 1: Always be sure you are in a safe environment and have someone spot you when you first try this. To begin, find your place on the runway. Make sure it is a comfortable spot and a place where you don’t slow down when you are running. For beginners have a trampoline as your board rather than the actual one. This will make it easier for you to go over.
Step 2: Try jumping up on the vault table and then doing a handstand and falling flat to your back. When you are falling block off of the table. A block is where you push through your shoulders to fly off of the vault table. To help with this do handstand hops as shown below:
Step 3: After you have the jump on, handstand, fall to your back down flat the next step is to actually try it. Make sure you have a spot though and always be cautious. Here is the steps and tips:
First Run down the runway as fast as you can, having a good stride all the way.
Next jump onto the trampoline or board (if you are more advanced) and heel drive which is where you kick your feet fast over your head in order to reach your handstand. Make sure you don’t drop your chest and reach as far as you can on the vault table. If you keep bringing your chest down put a thin, soft mat up in between the board and vault and try to go over that, you can also try to keep your eyes on one spot as you are running and try to keep it there as long as possible and also think about keeping your shoulders open.
After you reach handstand let your feet get a little over your head and block off and land flat on your back. Then slide off the mat and stick, finish.
Keep practicing this and have someone video tape you so you know what you are doing wrong and if you have any questions feel free to ask me!
… has been going GREAT!
I have learned so much already and it is so much more challenging and fun.
Here are some of the skills I have attained:
Cast to Handstand
Front Tuck off Beam
Front Handspring on Vault
And I hope to learn more!
Yesterday, On April 24 my coach asked me if I would like to go up to the 6-8:30 class.
My answer “Yes”
I am so excited and I can’t wait to learn more.
I also learned my back-walkover in one day which is awesome.
Here is a tutorial on how to do it.
What you will need:
First, if you have a block grab it, it will be useful.
How to do it:
Step 1: Lift up your leg onto the block, it should be your dominant leg. If you don’t have a block try to lift up your leg. Put your hands by your ears, and stand up straight with your chin up.
Step 2: Lean backwards, keeping your hands by your ears, making sure that you push through your shoulders. Also, do not go down too slowly, or you won’t make it over.
Step 3: Throughout the kick try to keep your legs as straight as possible. Then Finish. This might take some time and if you are scared have someone spot you first.
Step 4: Once you get a hang of this and feel comfortable, try it without the block and remember start with one leg off of the ground.
I just recently finished this book called I got this (to gold and beyond) by Laurie Hernandez, a gold winning olympic gymnast and dancing with the stars champion.
The book is all about Laurie’s life and how she won gold and dancing with the stars along with many other life stories. It is really motivational and she encourages people to keep going forward. She always talks about great things and how they impacted her. This is what she said: “I hope my story inspires other people to do something they never thought was possible.” Afterall she came back from injuries and defeats and pushed through to do something great.
This book is fantastic and I recommend that you read it.
Start with one arm in front of you
Then pull your arms up and put your toe to your knee or ankle ( depending on your choice).
Put your foot in front of you, plie and finish.
When you finish point your back foot and push your arms behind you.
40 sumo squats
50 jumping lunges
15 jumping squats
So much fun! And a quick workout.