2016 Coach's Resource Guide - Powered By: Inside Gymnastics

2016

Powered by

PRACTICE | PERFORM | COMPETE

THE GYMNASTICS COLLECTION by

Photography: Richard Calmes

EUROTARD DANCEWEAR eurotard.com

By

®

The Dollamur Flexi-Connect patent and patent pending technology is the new built in hook and loop system that eliminates the need for expensive separate hook & loop fasteners to connect mat sections together, making set-up and tear down much easier, saving you time and money. Other benefits of the Flexi-Connect are the same benefits that Dollamur has always had over the years with the lightest, safest, most durable mat on the market. Each 6’x42’ section of mat weighs around 120 lbs so even your two smallest competitors can set-up & tear down an entire competition mat in the span of about 5 to 10 minutes.

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At Dollamur we innovate while others imitate.

COLOROPTIONS

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For more information contact Dollamur Sport Surfaces: 800.520.7647

Flexi-Connect and At Dollamur we innovate while others imitate are registered trademarks of Dollamur Sport Surfaces TM

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TABLE OF CONTENTS EDITORIAL FEATURES 10

Publisher’s Page

43

12

Competition Spotlight: Tim Rand Invitational

Gymnastics Centers 2016 State of the Industry: Annual White Paper

48

Advertorial: 16 Must-Haves for 2016

54

Flexibility

58

All-In - Leaving Everything on the Floor: Body, Mind and Spirit

By Frank Sahlein

18

How to Get the Most Bang for Your Buck - Conference and Trade Show Tips

By Michelle Kocan and Carrie Spender Lennox

30

Spotlight On Cirque du Soleil

38

Spotlight on Le Rêve

41

Competition Spotlight: Texas Prime Meet

By Gina Pongetti, MPT

By Alison Arnold, Ph.D. and Sara Robinson, M.A.

Artist Interview: Shaun Gregory

Interview with Louanne Madorma

VENDOR AND RESOURCE LISTINGS 15 17

Artistic Entertainment

23

Apparel, Leotards & Accessories

35 44

Gymnastics Camps

51 61

Equipment / Supplies

63 65 67 69 71

Music & Nutrition

National Competitions & Trade Shows

Highlight Gymnastics Invitationals

Event Producers & Insurance

Resources Software Trophies & Awards Fundraising

On the cover: Photos by Grace Chiu Table of Contents: Photo by Grace Chiu

A MESSAGE FROM THE PUBLISHER PUBLISHER/PRESIDENT Chris Korotky

VICE PRESIDENT, SALES Shelly O’Brien

CREATIVE DIRECTOR Mandi Mazonkey

GRAPHIC DESIGNERS Delanie Melehes Courtney Doherty

EDITOR

Kelly O’Brien

SALES MANAGER Anastasia Miller

MARKETING COORDINATOR Zac Nixon

OFFICE SERVICES ASSOCIATE Liz Caton

ACCOUNTING MANAGER Sheila Brackin

TECHNOLOGY & WEB Leonard Ridley

CONTRIBUTORS

Alison Arnold, Ph.D. • Chris Burdette Nate Cathey • Stacy Clark • Lindsay Gallego Shaun Gregory • Michelle Kocan Louanne Madorma • Gina Pongetti, MPT Sara Robinson, M.A. • Frank Sahlein Carrie Spender Lennox

PHOTOGRAPHERS

Grace Chiu • Lloyd Smith

Send submissions for the 2017 Coach’s Resource Guide to: Inside Publications • P.O. Box 88605 • Atlanta, Ga. 30356 Inside Publications makes no guarantee of accuracy or totality of listings in the Coach’s Resource Guide. Information was developed based on best research at time of press.

Information is subject to change. Inside Gymnastics is a trademark of and is published bi-monthly by Inside Publications, LLC. All materials copyright Inside Publications and may not be reproduced in whole or in part without written permission. All rights reserved. Postage paid in Sun Prairie, Wis., and other mailing offices.

Inside Gymnastics subscription rate for 6 issues: U.S. $19.95 • Single Copy Issues: U.S. $4.95 Inside Publications P.O. Box 88605 • Atlanta, Ga. 30356 Tel: 770.394.7160 I Fax: 770.394.7720 E-mail: info@insidepubs.com www.insidegymnastics.com

Facebook.com/InsideGymnastics

10

T

he Olympic year has traditionally led to unprecedented exposure for the sport of gymnastics and, as a result, skyrocketed gym enrollments. 2016 looks to be no different, with Rio hosting the Games in South America for the first time! More television programming hours than ever before will be dedicated to the Games, and as always, gymnastics will be one of the marquee sports.

The U.S. teams are posed to do quite well, making a run for podium positions in both the women’s and men’s fields. The women’s team in particular has been the dominant force in the sport the past decade and they’ll be the favorite going in for the team title. Girls across the country will dream of being the next Simone, Gabby or Aly. Clubs have a great opportunity this year to welcome new clients to their facilities and earn their long-term business. Now is a great time to put on that fresh coat of paint, upgrade equipment and maybe introduce those new team leos. And as you navigate those options, we’re proud to present this annual Coach’s Resource Guide (CRG) and buyer’s directory to help you in finding just the right products – your go-to-guide for all things gym!

As coaches and club owners, we know you’re pulled in a million different directions! We often hear things like, “There are just not enough hours in the day,” but ultimately, your passion for what you do fuels you. From the team at Inside Gymnastics magazine, this CRG is designed as a year-round reference guide to make your days a little bit easier!

From camps and competitions, to leotards, practicewear, equipment, accessories, supplies and more, we have all of the bases covered with a directory that is organized by category. The size of the CRG is designed to make it easier for you to keep it on the corner of your desk, or take it with you on-the-go. And speaking of on-the-go, if you’d like to have a digital copy as well, we have it available through our Apple App so that you can have the guide anytime, anywhere, at the touch of a button. Through our app, you can also subscribe to the digital version of Inside Gymnastics magazine so when new issues come out, they download automatically to your device, with a notification alerting you that the new issue is ready for viewing! If your program offers cheerleading or dance, our sister magazines are also available in the digital version.

This complimentary CRG (mailed to virtually every gymnastics club in the country and distributed at dozens of events throughout the year) is made possible through the advertising partners featured in this handbook. I encourage you to check out the ads within the publication as they really help to give you an idea of their offerings and a sense of the company.

Cheers to an amazing Olympic year, my friends!

@InsideGym

@InsideGym

InsideGymnastics.com

CONNECT WITH US!

on your iPhone or iPad!

FOUR EASY STEPS

1. SEARCH “INSIDE GYMNASTICS” IN THE APP STORE

2. DOWNLOAD THE APP 3. PLACE YOUR ORDER

4. THE CURRENT ISSUE WILL DOWNLOAD INTO YOUR NEWSSTAND

Gymnastics Centers 2016 State of the Industry:

GYMNASTICS CENTERS 2016 STATE OF THE INDUSTRY: ANNUAL WHITE PAPER

An n u al Wh ite Pa pe r

12

Gymnastics Industry Associations and Drivers: •

United States: USA Gymnastics – The prime mover in the industry in the USA. This organization has progressively developed people, programs and processes that are continuously improving not only the high level gymnastics performances, but also the grass-roots gymnastics schools from a business health perspective.

•

Australia: Gymnastics Australia – This nation is progressing significantly, thanks to the visionary and early adopter business development efforts of Gymnastics Queensland, Gymnastics Victoria, Gymnastics New South Wales and Gymnastics South Australia.

•

Canada: Several progressive provinces, including the Alberta Gymnastics Federation, Gymnastics Ontario and Gymnastics BC are leading the field in Canada with respect to the business health of their clubs.

•

•

•

•

By Frank Sahlein

Gymnastics Competition Companies: This aspect of the sport is primarily governed

by USA Gymnastics, and offers a consistent quality of competitions for all participants, with respect to rules, scoring and judging.

Many gymnastics schools run their own competitions, and there are a few professional companies as well.

Heartbeat of the Industry:

Equipment, Apparel and Supplier Companies: Major suppliers are leading innovative development with an emphasis on safety, which has allowed participants to reduce physical stress while increasing repetitions. Apparel and other suppliers have also increased their product quality and choices significantly.

Popularity and Growth Trends:

Publications: Inside Gymnastics and others keep the industry and the public fans excited about the sport.

Consulting: In the gymnastics world, 3rd Level Consulting offers complete business systems training resources and apps for owners and their key managers.

Privately-held businesses, along with some very astute Not-ForProfit organizations are driving the industry forward. The pace and quality of business systems awareness and implementation has been astounding over the past five years, and only shows signs of continuing to improve. The health of collegiate and high school programs is outside of the scope of this report.

The “Olympic Cycle” perceptions and myths that gymnastics businesses only thrive during the two years following the Olympic Games is thankfully gone. Yes, the industry can still experience a 10-20 percent growth in enrollment during those periods, but it is the quality of programs, facilities and staff education that has solidified the cash flows.

Business Models:

The Gymnastics-based Child Activity Center (CAC) model (featuring elements of sports, arts, education and entertainment) has taken hold in at least 60 percent of the “middle market” (operating in mid-sized metro market areas) gymnastics schools in the U.S., and is being adopted or

strongly considered globally by the leading service providers.

The basic driver in the growth of full service Child Activity Centers is CUSTOMER NEEDS and WANTS. Customers today really need to save time by attending a single location and fulfilling multiple needs, i.e.: • One, two or more children in the same or different activities.

• Seasonal variations of activities, but at the same location.

• Wide variety of sports, education and entertainment programs.

• Safe, clean, professional environment with consistent quality and customer service.

This model creates a diverse matrix of income streams during the fiscal year.

The adoption of other rising programs such as Perceptual Motor Development (babies and toddlers), Special Needs, Circus Arts and Athletic Cross Training (of all types) will continue to spur growth. Gyms with multiple locations are becoming more common.

Bracketing the “middle market” clubs who are diversifying are two distinct other models: 1. Very large gymnastics schools in large metro areas. Due to volume, they can stay pretty

Unique Characteristics:

Gymnastics, as an industry, has long claimed to be the “basis for all sports.” While this claim is debated by other sports and arts, it is true that gymnastics is a “total body” development sport, and thus does prepare participants to adapt to other activities.

The “Olympic Cycle” perceptions and myths that gymnastics businesses only thrive during the two years following the Olympic Games is thankfully gone.

Financial Performance:

Financial results vary widely according to the marketing, technological, human resource and financial skills of the ownership or administration.

Gross Revenues are definitely up across the board in almost all companies in all of the surveyed countries.

The average club has experienced a 20-25 percent increase in Gross Revenues during the past four to five years.

However, Net Revenues are only up incrementally, estimated at 5-8 percent of Gross Revenues. This

is largely due to a chronic lack of financial discipline on the part of owners or administrators to carefully analyze their monthly Balance Sheets Income Statements and Cash Flow Statements.

If owners and administrators can adjust their thinking to the concept that a 10 percent Net Profit is actually the “breakeven point,” they will be in a much more productive mindset for current and future profitability.

The Gross Revenues on a Per Square Foot ratio is also growing due to program diversity and facility and learning station efficiencies.

In summary, Child Activity Centers can be wonderful sites for increasing creativity, encouraging future leadership and act as a catalyst for positive and meaningful social change.

About the Company: 3rd Level Consulting is an internationallyrecognized expert in the business development, expansion, valuation and sales of Children’s Activity Centers. With its global network of associations, vendors, clients and consultants, 3rd Level Consulting brings a unique perspective to the industry.

About the Author: Frank Sahlein is the founder and CEO of 3rd Level Consulting. A former competitive gymnast and coach, he dedicates his time to industry business systems and best practices. *While the information in this document is deemed reliable and objective, it still depends to a certain extent on the subjective interpretation and analysis of 3rd Level Consulting. As such, we disclaim any damages or claims from its use in any manner.

GYMNASTICS CENTERS 2016 STATE OF THE INDUSTRY: ANNUAL WHITE PAPER

Many of these CAC providers are operating in market areas that have competition for similar services, and yet they are often not big enough for gymnastics to be the sole service that they offer. They need more dollars from the same families to be viable businesses. The businesses in this range often get “caught or stuck” in the trap of trying to be all things to all customers – care needs to be taken that the program mix is analyzed carefully each year.

much specialized in gymnastics and perform well from a financial perspective.

2. Very small gymnastics schools in rural areas, and/ or small franchises. They offer gymnastics in a small space due to either the size of the community or due to the business model.

13

ARTISTIC ENTERTAINMENT

NOTES:

Cirque du Soleil 8400 2nd Ave Montreal, Quebec H1Z4M6, Canada www.cirquedusoleil.com/casting See ad this page Sea World 7007 Sea World Dr Orlando, FL 32821 www.careers.seaworldparks.com

Le Rêve 3131 Las Vegas Blvd Las Vegas, NV 89109 www.lerevecasting.com See ad page 16

Cirque du Soleil® is seeking new talent for its current shows and upcoming creations.

ACROBATIC & ARTISTIC GYMNASTICS TRAMPOLINE – TUMBLING – OTHER SPORTS For more information on our audition calendar and post-competitive career opportunities: CIRQUEDUSOLEIL.COM/JOBS FACEBOOK.COM/CIRQUEDUSOLEILCASTING

Photo: Isaac Brekken Costumes: Alan Hranitelj © 2014 Cirque du Soleil Cirque du Soleil is a trademark owned by Cirque du Soleil and used under license.

ARTISTIC ENTERTAINMENT

Dragone Entertainment Group Casting@Dragone.com www.dragone.com See ad opposite page

15

NATIONAL COMPETITIONS

TRADE SHOWS

Winter Cup Challenge Feb 18-20, 2016 Las Vegas, NV

Women’s JO National Championships May 6-8, 2016 Fort Worth, TX

T&T Winter Classic Invitational Feb 19-21, 2016 Battle Creek, MI

Secret U.S. Classic June 3-5, 2016 Hartford, CT Men’s P&G Championships (Sr.) June 3-5, 2016 Hartford, CT

Nastia Liukin Cup Mar 4, 2016 Newark, NJ

Pacific Rim Gymnastics Championships Apr 8-10, 2016 Everett, WA Men’s NCAA Championships Apr 14-15, 2016 Columbus, OH

Professional Gymnastics Challenge/PGC www.professionalgymnastics.com Women’s NCAA Championships Apr 15-16, 2016 Fort Worth, TX Men’s JO National Championships May 4-8, 2016 Battle Creek, MI

Men’s Olympic Trials June 23-26, 2016 St. Louis, MO Men’s P&G Championships (Jr.) June 23-26, 2016 St. Louis, MO Women’s P&G Championships June 23-26, 2016 St. Louis, MO Women’s Olympic Trials July 8-10, 2016 San Jose, CA

Region 3 Congress June 18-19 Dallas, TX Region 4 Congress June 24-26, 2016 St. Louis, MO National Congress & Trade Show July 7-10, 2016 San Jose, CA Region 7 Congress July 22-24, 2016 Baltimore, MD Region 6 Congress Aug 5-7, 2016 Providence, RI Region 5 Congress Sept 16-18, 2016 Grand Rapids, MI

Gymnastics Association of Texas Sept 3-4, 2016 Arlington, TX XXXI Olympic Games Aug 6-21, 2016 Rio de Janeiro, Brazil GymConUSA Summer, 2017 TBD

NATIONAL COMPETITIONS & TRADE SHOWS

AT&T American Cup Mar 5, 2016 Newark, NJ

USA Gymnastics Championships (Acrobatic, Rhythmic, T&T) June 8-13, 2016 Providence, RI

Region 8 Congress June 17-19, 2016 Charlotte, NC

17

Conference and Trade Show Tips

H o w to G e t t h e M os t BAN G f o r Y o u r B uck!

By Michelle Kocan, Tumbl Trak Ambassador Carrie Spender Lennox, Tumbl Trak Education Coordinator

G

ymnastics is an ever-evolving sport with new ideas, training techniques and equipment resources developing all the time. Luckily, there are any number of opportunities to learn about the latest and greatest in the profession. National, Regional and State conferences and congresses are held annually with some of the best coaches and educators traveling far and wide to share valuable information.

Whether you are a regular attendee at conferences, or 2016 will be your first, there are many benefits to planning ahead. Below are some tips for you to consider when making preparations for this year.

The More You Put into Planning, the More You Get Out of It.

[1]

CONFERENCE AND TRADE SHOW TIPS

Who should go? Many conferences offer different tracks of education for various staff on your team. Business tracks for office managers and administrators; coaching tracks for recreational coaches to team coaches; and judging tracks for current and aspiring judges.

18

[2]

Start with a budget in mind. Consider travel, hotel, meals, conference registration. Take advantage of early bird discounts for extra savings!

• Hold a staff brainstorming session to discuss what equipment each program in your gym needs most and encourage staff to prepare a wish list.

• Research vendors ahead of time to make most educated purchases.

• Vendor Tip: Contact vendors in advance if you are interested in seeing a particular piece of equipment, as many vendors can arrange to make the piece available if there is interest.

Pre-purchase floor equipment for additional discounts and savings on shipping.

• Prepare your staff with a trade show spending budget.

Owner, Dave Peterson from California Sports Center connects with each of his department heads before arriving at the conference to assess their gym needs and discuss their purchasing power!

• Owners can consider purchasing pre-paid Visa cards for coaches to spend on equipment at the Tradeshow.

Allowing coaches the freedom to make a few choices on their own shows your confidence in their decisions. Coaches will enthusiastically use a piece of equipment if they had a part in choosing!

• Be prepared for something NEW to catch your eye and set aside extra budget money for the item that you just did not know you needed... until you saw it!!

[3]

Make business cards for each staff member to have at the tradeshow, this will be great for purchases as well as trading information to share knowledge.

[4]

Branded staff apparel can help market your gym and unify your coaching team.

O r g anizing Yo u r T im e at t h e C o nf e r e nc e : Trade Show FAQ •

•

•

•

What vendors are in attendance at Congress? Vendor lists are often available on the conference/trade show website.

Call your favorite vendor and ask what local conferences they will be attending!

What special deals are offered?

Many vendors offer special conference discounts and floor model deals!

I’m not looking for equipment.

What other information can vendors offer? Talk with the sales reps and get to know each company. Ask about equipment uses or upcoming promotions.

How can coaches communicate their trade show “wish list” to owners?

• Many vendors have catalogs and promotional materials highlighting the features of products you might be interested in.

• Talk with the sales rep about specific products to get the most information to share with your owner or staff.

• Check to see if there are any video links associated with the product that will help show the product benefits to your team.

[1]

Who are the presenters and what topics are most interesting?

• Check the conference website for a preview of presenters and topics they will be covering.

• Research ahead of time which presenters match your gym’s philosophy and goals.

• Divide and conquer: Assign different staff at several presentations in order to cover as many topics as possible for your crew!

• Seek presentations that offer inspiring ideas to use immediately!

[2]

Hold staff accountable

[3]

How can I take advantage of networking opportunities at the Trade Show/Conference?

• Research the presenter schedule ahead of time and make note of presenters who are key in the industry.

Contact them ahead of time to see if there is time in their schedule for a chat - and come prepared with questions!

• Carry a business card and introduce yourself to other attendees, presenters and exhibitors. You’ll quickly find common interests and a chance to share and gather tips of the trade from others.

• If a presenter asks for audience participation - JUMP IN! Taking

[4]

Using technology to share information

Apps like Google Drive, Dropbox, Evernote or OneNote can help with organizing, networking and sharing information with the team easily.

[5]

Have FUN

Stay positive and open-minded and enjoy the experience!

Wrap u p!

This is key to sharing and implementing all of the great ideas you’ve learned!

• Arrange to have a follow-up meeting with each staff person to offer a chance to debrief on the experience. Include a Q&A session where suggestions can be shared for improvements in planning for following years.

• Discuss with each staff person the highlights of what they learned. Organize a sharing time with all the staff and be proactive in implementing some changes your staff found to be FANTASTIC. This will set the tone for future professional development and expectations for sharing in the future.

• Think through the bigger details.

It’s great to be inspired by grand ideas but be careful not to change too much too fast. Try implementing one or two things at a time to help the ideas stick!

• If you’ve come home with new toys or equipment, take time to train staff on how to use the equipment. Ask the staff to brainstorm creative uses together.

With the Road to Rio well underway, this year’s focus on learning, sharing and celebrating our profession is in full swing. Get on board and make this your best professional year yet!

CONFERENCE AND TRADE SHOW TIPS

• Have breakfast together to go over the daily plan. This will help everyone on the team feel accountable and included in the fun and importance of learning.

• Take written notes or video at lectures of ideas they will share with the other staff.

• Meet again at the end of the day to give staff a chance to share one thing they learned and plan to do differently.

part in a game or activity can make the experience more fun, and gets you up and moving!

• Many presenters are willing to answer questions and be a resource for learning AFTER the conference is over.

Be sure to take down their email and check in with them following the session, even if it’s just to share with them how much you learned! Every presenter wants feedback regarding how helpful the information they shared was to you.

• Schedule breakfast, lunch or dinner meetings with contacts you meet. A quick session with others on lesson planning, classroom management or other relevant topics can be very rewarding!

• Many conferences schedule “Meet and Greet” sessions for networking professionals with like interests. Check the conference schedule and plan to attend these useful sessions.

19 19

Newark ..................Nastia Liukin Cup • March 4

New Jersey ..................AT&T American Cup • March 5

Everett....................Pacific Rim

Washington

Gymnastics Championships • April 8-10

Hartford .................Men’s P&G Gymnastics Championships & Connecticut .................Secret U.S. Classic • June 3-5

Providence ...........USA Gymnastics Championships • June 8-13 Rhode Island

St. Louis ................Men’s Olympic Trials & Missouri

Women’s P&G Gymnastics Championships • June 23-26

San Jose................Women’s Olympic Trials • July 8 & 10 California

Numerous .............Kellogg’s Tour of Gymnastics Champions U.S. Cities

VISIT USAGYM.ORG/EVENTS FOR MORE INFORMATION AND TO GET YOUR TICKETS! 20

Dream big.

Work hard.

Stay focused.

And surround yourself with a strong team.

At Alpha Factor, we are committed to you and your success. We always stand behind our promises so you can stay focused on your team and…

2015 • 2016

www.AlphaFactor.com © Copyright 2015 Perform Group, LLC®

APPAREL LEOTARDS & ACCESSORIES

Ares Sportswear 3704 Lacon Rd Hilliard, OH 43026 800-439-8614 www.areswear.com Cheer Factor 3140 Neil Armstrong Blvd. Ste 320 Egan, MN 55121 651-340-8345 www.cheerfactor.com

American Gymnast 877-789-2267 www.american-gymnast.com See ad page 50

Competition Leotards 5225 Stonewood Dr Riverside, CA 92506 951-255-6428 www.competitionleotards.com Boxercraft 7131 Discovery Boulevard Mableton, GA 30126 404-355-9994 www.boxercraft.com

By GMR, Inc/Ten-0 6729 Marbut Rd Lithonia, GA 30058 800-241-9249 www.ten-o.com See ad page 47

Alpha Factor 333 East Seventh Avenue York, PA 17404 800-8ALPHA8 www.alphafactor.com See ad page 22

Deary’s Gymnastics SupplyDGS 17 Lucienne Avenue PO Box 688 Danielson, CT 06239 800-932-3339 www.gymsupply.com See ad on this page & 75 Destira 877-741-1325 www.destira.com

APPAREL, LEOTARDS & ACCESSORIES

Active Wrap 866-880-9777 www.activewrap.com

American Athletic, Inc. 200 American Avenue Jefferson, IA 50129 800-247-3978 www.americanathletic.com See ad page 8

23

APPAREL, LEOTARDS & ACCESSORIES 24

Dreamlight Activewear 1620 Centerville Tnpk Suite 119 Virginia Beach, VA 23464 866-479-8700 www.dreamlightusa.com See ad page 27

Foxy’s Fitness Fashions 3420 Broadmoor Ave Suite 4 Grand Rapids, MI 49512 616-949-1847 www.foxysleos.com Eurotard 1328 Union Hill Rd. Alpharetta, GA 30004 770-475-3045 www.eurotard.com See ad page 5

Ginnasta USA 877-559-2001 www.ginnasta-usa.com

Elite Sportz Band LLC 323-989-1205 www.elitesportzband.com Flexistretcher www.flxbody.com Flip N Fit 888-818-3547 www.flipnfit.com

Garland Activewear 11631 Columbia Park Dr E, #3 Jacksonville, FL 32258 904-288-7690 www.garlandactivewear.com

Extreme Athletic Grips P.O. Box 219 Hillsdale, WY 82060 970-231-3905 www.eagrips.com See ad page 51

GK-Elite Sportswear PO Box 16400 Reading, PA 19612 800-345-4087 www.gkelite.com Go for the Gold Leotards 13361 Saddle Rd #110 Ft Myers, FL 33913 239-872-3037 www.goforthegoldleotards.com

1192-895

1062-895

1256-895 1192 back

1256 back

Exclusively Designed by

Now at • Available motionwear.com/new-releases-en

• Clubs Call for Wholesale Pricing (888) 576-0609 motionwear.com

MOTIONWEAR @@MOTIONWEAR

It’s All Eye Candy 700 Canyon Side Way Irving, TX 75063 www.itsalleyecandy.com GTM Sportswear 520 McCall Rd Manhattan, KS 66502 877-569-3095 www.gtmgymnastics.com Gym Chix Grosse Pointe Farms, MI 48236 313-460-4670 www.gymchix.com

APPAREL, LEOTARDS & ACCESSORIES

Gym Digs 905 N 3rd Ave Marshaltown, IA 50158 888-496-3441 www.gymdigs.com See ad on page 24

26

Gym Treasures 11227 W Forest Home Ave Franklin, WI 53132 877-536-9432 www.gymtreasures.com Gymnastic Solutions 6750 Manchester Avenue, St. Louis, MO 63139 www.gymnasticsolutions.com Gymnastics Stuff 908-278-3756 www.gymnasticsstuff.com

Jagwear 2319 Dunwin Dr Unit 4 Mississauga, Ontario, Canada 0 888-524-9327 www.jagwearleos.com JKLM Designs 1570 Wethersfield Dr. S Allentown, PA 18104 610-391-9227 k-Bee Leotards 1790 Town & Country Drive Norco, CA 92860 888-KBEE-LEO www.k-beeleos.com

Lizatards 2240 Encinitas Blvd. D-161 Encinitas, CA 92024 760-942-2431 www.lizatards.com Look-It Activewear P.O. Box 1517 Roseburg, OR 97470 888-432-6230 www.look-it.com Marsha’s Sportswear, Inc. 7010 Alder Dr. Houston, TX 77081

GymShorts.com PO Box 28554 St. Louis, MO 63146 800-785-8599 www.gymshorts.com Infiniti Sportswear 9940 Cole Road Pilot Point, TX 76258 www.infinitisportswear.com

Malibu Sugar 851 East 60th Street Los Angeles, CA 90001 310-883-8385 www.malibusugar.com

MEE Sports 733A-1st Ave N Saskatoon, Sasketchewan www.meesports.com Mixed Bag Designs www.mixedbagdesigns.com Mondor 800-363-1952 www.mondor.com

Motionwear 1315 Sunday Dr. Indianapolis, IN 46217 www.motionwear.com See ad page 25 Northwest Designs 1 Lake Bellevue Dr #205 Bellevue, WA 98005 800-925-9327 www.northwestdesigns.com

OZONE www.ozoneleos.com See ad pages 2-3 Patsy Aiken Designs 4812 Hargrove Rd Raleigh, NC 27616 919-872-8789 www.patsyaiken.com Pelle Activewear 12432 Hwy 99 Ste. 76 Everett, WA 98204 888-395-7832 www.pelleactivewear.com

Look Good... Feel Good...

“Bring Your Dreams to Light” Women’s Competitive Wear Gymnastics Team Competitive Wear Workout Apparel & Accessories Wholesale - Consignment Meet Packages

Custom Design Workshop Create your color combinations Add personal touches Print & Save your designs at

www.dreamlightusa.com

Online Store Gymnastics Apparel & Accessories “Aut-A-Ware Collection” “Svetlana & J-Lo Collections” in stock & ready to ship

Early Bird Special 10% additional Team discounts applied to orders of 12 Team Leos or more paid before June 30, 2016

Team & Staff Apparel Custom Screen Printing & Embroidery Event T-shirts & Team Spirit Apparel call for special pricing

:)

Dreamlight is proud to present the most exquisite leotard designs in the universe

Toll Free: 866-479-8700 / email: teamsales@dreamlightusa.com

Patsy Aiken Designs 4812 Hargrove Rd Raleigh, NC 27616 919-872-8789 www.patsyaiken.com

Rip Guardian 8 Dumas Ave Hampton, NH 03842 www.ripguardian.com

Pelle Activewear 12432 Hwy 99 Ste. 76 Everett, WA 98204 888-395-7832 www.pelleactivewear.com

Perfect Balance by Discount Dance www.discountdance.com

Winnie’s RIP FIX 615-707-0380 www.winniesripfix.com

NOTES: Snowflake Designs 2893 Larkin Ave Clovis, CA 93612 888-509-6234 www.snowflakedesigns.com See ad page 6

APPAREL, LEOTARDS & ACCESSORIES

Sports and Beyond 5816 Arrowhead Dr Virginia Beach, VA 23462 757-718-2727 www.sportsandbeyond.com

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Plum Practicewear 27 Gildersleeve Place Watchung, NJ 07969 info@plumpracticewear.com www.plumpracticewear.com See ad opposite page Rebecca’s Mom Leotards 7644 Bellaire Ave. North Hollywood, CA 91605 888-289-2536 www.leotard.com

Tumblewear Apparel 7056 Archibald Suite 102-435 Corona, CA 92880 www.tumblewear.com

United Athletic International 401 Marshall Rd Suite C Valley Park, MO 63088 800-877-5294 www.unitedathletic.com

Rhythmic Gymnastics Inc 214 Clinton Pl Hackensack, NJ 7601 201-343-7424 www.rhythmicgymnastics.com Ribbon Sport 1330 Orange Ave Coronado, CA 92118 619-437-7151 www.ribbonsport.com

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Artist Interview: Shaun Gregory Known for its high-flying acrobatics, stunning set designs and unique storytelling, Cirque du Soleil has been reinventing the circus and mesmerizing audiences for years. We had the chance to sit down with Shaun Gregory, a touring artist with the company, and heard first-hand what it’s like to have a career in circus arts.

CIRQUE DU SOLEIL

What were you doing before you came to Cirque du Soleil?

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I started gymnastics when I was 5 years old, and started focusing on tumbling when I was 8. I made the Great Britain Junior Team very early on and competed in my first Junior European Championships in 2006, where I was the youngest member the whole competition.

In 2010 I won the Junior European Championships and continued to compete for my country until my last competition at the Senior World Championships in 2011. I decided to take the opportunity of a short-term

event contract with Cirque du Soleil for what was meant to only be the summer of 2012. But during my time on stage, I realized that this was my passion and the career I wanted to pursue. I retired from sport relatively young but I have never looked back.

How long have you been performing with Cirque du Soleil?

I started with Cirque du Soleil in the summer of 2012 and have been working with the company ever since. I have performed for Cirque in three different types of shows.

My first experience with Cirque du Soleil was in a special event which ran in Quebec City during the summer of 2012. After this, I joined the big top touring show OVO in Sydney, Australia, and most recently performed in the longrunning resident show, La Nouba, at Downtown Disney in Orlando, Fla.

You’re back touring with OVO again.

Can you tell us a little about your role in the show and what’s new for this year?

After six enjoyable months performing in Florida, I am now back on the show that I have been with for three years, OVO. I really enjoyed the touring schedule of a big top show, where the show performs in each city for two to three months, allowing the cast the chance to get to know the local area and culture. This year, OVO is changing to an arena tour format, where we play to larger audiences and move to a new city every week. I am excited to start this new challenge and the faster paced schedule.

The show is based upon a world of insects and I, along with the other tumbling and trampoline artists, perform the role of the crickets. What I like about this character and role is the ability to have fun on stage and the opportunities that I have had to learn other disciplines. I came to

What do you enjoy most about performing with Cirque du Soleil?

I really enjoy the traveling aspect of my job. I get to see the world and experience new cultures while doing something I love. The best example of this was my most recent tour of Japan. I spent 18 months living and performing all over Japan, somewhere that is so different to what I am used to, however it was the most enlightening and educational time of my life.

Are there any upcoming and exciting endeavors that you can tell us about?

I am excited for the coming months because we are currently adapting the show from its original big top set-up to an arena format. This is the first time I have worked on a small creation, which is exciting as the artists are able to have a real input into the show.

Photo: Yusuke Funaki

About Shaun Gregory (GBR) Former International Tumbler

Age:

22

Photo: OSA Images Costumes: Liz Vandal © 2009 Cirque du Soleil

OVO purely as a tumbler, and through my time on the show, I have now managed to integrate into tramp wall as well - something I now love.

Gymnastics Club:

Do you have a favorite act in the show?

Age When Starting Gymnastics:

Photo: OSA Images Costumes: Liz Vandal © 2009 Cirque du Soleil

Photo: OSA Images Costumes: Liz Vandal © 2009 Cirque du Soleil

Is there anything else our readers should know?

Life in Cirque du Soleil is nothing like I have ever imagined. What I loved about competition was standing at the end of the track about to compete, and by joining Cirque, I get that same feeling of excitement every night when I step on stage. People go to college for four years to prepare for their career choice, I trained since I was 5 years old in gymnastics and Cirque du Soleil is one of the only companies that allows athletes the chance to use this training as a career.

5 years old

Started at Cirque du Soleil:

2012

@shaungregory @cirquedusoleilcasting

CIRQUE DU SOLEIL

My favorite act in the show, apart my own, is Slackwire. In this act the artist performs acrobatic skills as a spider on a moving wire. During this moment in the show, I realized that I really am working with some of the best artists on the planet.

Pinewood Gymnastics Club, United Kingdom

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Le Rêve

The Dream

We caught up with Louanne Madorma, Le Rêve Director of Casting, to learn about The Dream, the casting process and what’s next for 2016 Photos By Le Rêve

LE RÊVE - THE DREAM

Le Rêve - The Dream has been voted “Best Production Show in Las Vegas” for five years straight. Can you tell us a little about The Dream and what makes this show stand out among others?

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Le Rêve is a simple story about a young lady who is faced with a dilemma when her boyfriend proposes marriage. She has to decide if she really loves him and if she’s ready to commit. A character called Morpheus enters, he is her dream guide. He freezes time, puts her to sleep, and takes her on a journey where she is shown all the beautiful, exciting, suspenseful and frightening aspects of her subconscious. The acts are performed by world class athletes who represent the best of artistic gymnasts, acrobatic gymnasts, cheerleaders, dancers, synchronized swimmers, martial artists, trickers and circus artists. Le Rêve connects the most death-defying feats in exciting tableaus to beautiful dream sequences and allows the audience to experience the young lady’s journey, which ultimately leads to the incredible, unique fountain installment that incorporates spectacular water, fire and projection technologies. This is the denouement, her resolution.

The theater’s circular configuration creates the most intimate experience

for our audience. You are so close to the action and emotion of the show, you really feel as though you are part of it. The show’s philosophy is to constantly shift and change, just like a morphing dream. We are always adding new technology or theatrical elements to keep the show new and fresh, and I believe this is why our audience comes back time and time again to see what is new.

What kind of opportunities are there for gymnasts who want to transition to stage?

This is the most exciting part of my job because I love talking to the gymnasts and cheerleaders about the opportunities that Le Rêve offers.

When I started to become immersed in this community, the first thing that was clear to me was that these kids have had a social network and niche for so long - from the time they were 5 years old. They trained in the gyms, competed and had a “family.”

Then many of them go off to college and continue with that same kind of disciplined world, where there is a gym family and a team that they are a part of. This changes as soon as they graduate college and go out into the workforce. This must be a huge adjustment.

Le Rêve offers a world where they can continue to do what they love to do, make a great salary, become part of a new family, and the best part is, they continue to grow and learn new skill-sets. We had one gymnast from Seattle leave the show recently, and she said that she came into Le Rêve as an athlete and was leaving an artist. This was so rewarding to hear. The athletes come to the show and are given dance classes and acting classes and they work with other world-class artists and athletes from all around the world. Their skill-set morphs and adjusts and they constantly learn new things from each other. We are truly a family here and I know the cast become friends for life.

What do you look for when casting for shows?

We like to audition athletes in a way that is best for them. We do many video auditions to start the process and athletes can visit www.LeReveCasting.com to get all the information about the auditions.

They can email us directly and we will send them links showing them exactly what to film for us for a video audition. We also do several open call auditions that are also listed on our website.

Some who are proficient on high bar, some who are better on floor routine. We look for cheerleading bases and flyers. We pay special attention to the “look” of the artist.

The men must have strong athletic builds and all heights. The women are usually between 5 feet and 5 feet 5 inches tall, and are lean and light. Everyone is trained in aerial work, this is why we like the girls to be light, so they can be picked up out of the water while wet, and execute aerial duo work with a male partner. We also look for personality.

Personality is so very important because we are not covered by a lot of makeup or costumes in Le Rêve, so the candidate must be open to try new things and project emotions on stage. I have found that the candidates in auditions who are open and smiling have an easier time integrating into this world.

When an athlete comes to an open call, we start with strength tests.

These tests are gymnastics based, like rope climb in piked position, pullovers, hanging sit-ups, skin the cats, etc. After strength, we see the athlete’s special skills. This is basically anything the athlete wants to show us. We learn about their background, training and their personality. Then we go on to dance. This is just to give us an idea of how the athlete moves and picks up choreography. Not all of the performers in Le Rêve have to dance, we use this dance combination to determine where the candidate might fit into our show. We try to keep a very relaxed and fun audition atmosphere for everyone.

Are there any new ventures planned for 2016?

Always! But you are going to have to come and see for yourself! 2016 is going to be a big year!

LE RÊVE - THE DREAM

Can you tell us a little about the audition process?

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J AN 13- 15 , 2 0 1 7 TE X ASP R I ME M E E T. C O M

LEGENDARY MEMORIES

LEGENDARY CAPTAINS

We bring tomorrow’s brightest stars together with yesterday’s gymnastics legends for an experience unlike any competition you’ve ever seen.

COMPETITION SPOTLIGHT:

TEXAS PRIME MEET Photos By Christy Linder

PRESENTED BY TEXAS DREAMS GYMNASTICS

Why should people attend this event?

Can you give us a little background on the Texas Prime Meet?

The Texas Prime Meet was first hosted in 2006. Kim Zmeskal and her husband/coaching partner, Chris Burdette, wanted to host an invitational with a “twist.” They wanted to host a top-quality invitational meet with Texas flair.

Can you tell us about the atmosphere and the experience of this invitational?

The level of competition at the Texas Prime Meet is very high. On Friday, Level 9 and 10s vying for those top spots try to put on their best performances to qualify to

Who can attend the Texas Prime Meet?

The Texas Prime Meet is a Women’s USAG Competition for Level 3 to Open gymnasts. For the past few years, it has also been a Nastia Liukin Cup Qualifier. In 2015, Kiya Johnson, the Junior Nastia Cup Champion, qualified at the Texas Prime Meet.

Where and when will the event take place in 2017?

The 2017 Texas Prime Meet will be Jan. 13-15, 2017 at the Irving Convention Center in the Las Colinas area of Irving, Texas.

TEXAS PRIME MEET

What makes the Texas Prime meet special is the Legendz Classic. At the Legendz Classic the top Level 9 and 10s from Friday’s sessions qualify to compete in a team-style competition.

Each team is captained by a Gymnastics Legend. Past Legendz include Nastia Liukin, Kerry Strug, Amanda Borden, Jaycie Phelps, Chellsie Memmel, John Macready, Shawn Johnson, Alicia Sacramone, Mary Lou Retton, Svetlana Boguinskaia and Lilia Podkopayeva.

Our 2016 Legendz were Simone Biles, Oksana Chusovitina and Kathy Johnson-Clarke.

Saturday’s Legendz Classic. We strive to make sure that all of our athletes have a great competitive atmosphere with excellent judges and that our athletes and their coaches are wellcared for.

People should attend the Texas Prime Meet, first of all, for a great competition at a great venue where their athletes will have a wonderful Texas-style experience. There is so much to see and do in Dallas families can catch a Maverick’s game, visit the Dallas World Aquarium, the Perot Museum, one of our worldclass zoos in Dallas or Fort Worth, visit the Fort Worth Stockyards or have a great meal at one of the area’s many amazing restaurants.

The Irving Convention Center is a one-of-a kind venue focused on customer experience. And of course, they should come to experience the Legendz Classic to watch some amazing athletes compete, to meet true Legendz of the sport and to just have a great time!

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COMPETITION SPOTLIGHT:

TIM RAND INVITATIONAL PRESENTED BY USA COMPETITIONS

Tim Rand is an extremely well known coach, can you give us a little background on how the Tim Rand Invitational came to be?

Can you tell us about the atmosphere and the experience of this event?

The event has a very upbeat atmosphere and attracts a high level of competition. We have carried on Tim’s tradition of “Twister Bucks” and the Mall Tables. Athletes earn Twister Bucks at each event for achieving various successes during their routines – a stuck landing, creative choreography, powerful tumbling, individual and all-around placement, etc. After awards, athletes spend

Who can attend the Tim Rand Invitational?

Female gymnasts Level 1–10/open including all levels of XCEL. We have also hosted an Elite Compulsory Qualifier for the past three years in conjunction with the meet.

Where and when will the event take place in 2017?

Next year’s event will be held at the Fort Lauderdale Convention Center, March 3-5, 2017.

Why should people attend this event?

People should attend the Tim Rand Invitational for a unique, fun experience honoring one of the most accomplished coaches in Region 8 history. Many clubs use the event as a final tuneup before the state meet.

Out-of-state teams and their families enjoy escaping the cold and visiting beautiful Fort Lauderdale Beach!

TIM RAND INVITATIONAL

The Tim Rand Invitational, started in 2007, was founded on the longstanding tradition of Tim Rand’s American Twister Invitational. Tim always went above and beyond to create a unique, competitive experience for the athletes. Tim passed away unexpectedly in August 2006, six months before the inaugural event in which he was to be the guest meet director.

We now host the meet in his honor and donate a portion of the proceeds each year to the Tim Rand Legacy Fund, supporting Region 8 gymnastics.

their “money” at the mall tables on fun, exciting items such as leotards, jewelry, books, posters and snacks!

The girls LOVE this aspect of the event and it’s so fun to see them putting that extra effort in to stick their landings and impress the judges.

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HIGHLIGHT GYMNASTICS INVITATIONALS Atlanta Centennial Classic Jan 29 - 31, 2016 Atlanta, GA www.atlantacentennialclassic.com Atlanta Crown Invitational Jan 8 - 10, 2016 Atlanta, GA www.atlantacrown.net

Courtney Kupets Pink Invitational Mar 4 - 6, 2016 Savannah, GA www.rockdalegymnastics.com/ pink.html Fiesta Bowl Jan 29 - 31, 2016 Chandler, AZ www.fiestabowlmeet.com

HIGHLIGHT GYMNASTICS INVITATIONALS

Buckeye Classic Feb 5 - 7, 2016 Columbus, OH www.buckeye-classic.org

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CGA Coaches Spectacular Jan 15 - 17, 2016 Cincinnati, OH www.cgaparentsclub.com Charleston Cup Feb 26 - 28, 2016 Charleston, SC www.charlestoncup.com Charity Choice Invitational Feb 4 - 7, 2016 Tacoma, WA www.charitychoiceinvitational.com Circle of Stars Gymnastics Invitational Jan 29 - 31, 2016 Indianapolis, IN www.circleofstars.org Classic Rock Invitational Feb 5 - 7, 2016 Phoenix, AZ www.classicrockinvitational.com Daytona Beach Classic Feb 27 - 28, 2016 Daytona Beach, FL www.daytonabeachclassic.com

Kim Zmeskal’s Texas Prime Meet Jan 15 - 17, 2016 Irving, TX www.texasprimemeet.com See ad page 40 Kurt Thomas Invitational Jan 23 - 24, 2016 Dallas, TX www.ktinvitational.com Lady Luck Invitational Jan 15 - 17, 2016 Las Vegas, NV www.brownslv.com

Florida Crown Championship Apr 29 - May 1, 2016 Boca Raton, FL www.usacompetitions.com See ad page 42 Gliders Invitational Feb 5 - 7, 2016 Ontario, CA www.glidersgymnastics.com

Louisville Holiday Classic Dec, 2016 Louisville, KY www.ozonegymseries.com Magical Classic Feb 12 - 13, 2016 Orlando, FL www.themagicalclassic.com

Houston National Invitational/HNI Feb 5 - 7, 2016 Houston, TX www.hnimeet.org

National Gymnastics Challenge Mar 4 - 6, 2016 Athens, GA www.nationalgymnasticschallenge. com

IGI Chicago Style Feb 12 - 14, 2016 Chicago, IL www.chicagostylemeet.com

National Judges Cup Jan 8 - 10, 2016 Covington, KY www.judgescup.com

Kansas City Coed Classic Jan 22 - 24, 2016 Kansas City, MO www.emeraldcitygym.com

San Francsico Classic Jan 15 - 17, 2016 San Francisco, CA www.sanfranclassic.com

Parkettes Invite Jan 22 - 24, 2016 Allentown, PA www.parkettes.com/invitational.html Pikes Peak Cup Feb 5 - 7, 2016 Colorado Springs, CO www.pikespeakcup.com

Presidential Classic Feb 12 - 15, 2016 Lake Buena Vista, FL www.presidentialclassic.com See ad page 42

Tim Rand Invitational Mar 4 - 6, 2016 Fort Lauderdale, FL www.usacompetitions.com See ad page 42

Sand Dollar/Whitlow Invitational Jan 22 - 24, 2016 Kissimmee, FL www.egoboosters.org/sand-dollarwhitlow.html

Valeri Luikin Invitational Dec 11-13, 2015 Dallas, TX - WOGA Frisco www.woga.net/valeri-liukin-invitational

SCEGA California Classic Mar 4 - 6, 2016 San Diego, CA www.scegaclassic.com

Vitality Scherbo Invite Jan 15 - 18, 2016 Las Vegas, NV www.vssg.net Wisconsin Dells Gymnastics Vacation Classic Jan 29 - 31, 2016 Wisconsin Delles, WI www.360sports.events

Sun & Surf Jan 29 - 31, 2016 Coral Springs, FL www.usacompetitions.com See ad page 42

WOGA Classic Feb 12 - 14, 2016 Frisco, TX www.woga.net/woga-classic-home

We’re Going On A Road Trip!

If you are interested in having Inside Gymnastics come to your meet in 2017, please send an email with your meet location, date(s) of the event and your estimated number of participants to info@insidepubs.com.

HIGHLIGHT GYMNASTICS INVITATIONALS

Ozone Invitational presented by Flip Fest Jan 15 - 18, 2016 Knoxville, TN www.ozoneinvitational.com

San Mateo Invite Feb 12 - 14, 2016 Belmont, CA www.sanmateogymnastics.com/ winterinvite

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53

Flexibility

BY GINA PONGETTI, MPT

What really makes a gymnast stand out above the rest? Good posture, big smiles, huge tumbling skills, and most of all, great flexibility - which leads to amazing leaps, jumps and good health!

When thinking of flexibility, coaches usually have their teams “stretch” in order to warm-up for practice or competitions. However, the most important thing to learn about stretching is that it’s the cumulative results that matter the most - meaning every day, each week, not skipping a beat which lead to improvements that are notable!

Let’s go to stretching school 101 today and learn the how, when, where and what of this art and science of taking care of yourself!

What is

flexibility?

FLEXIBILITY

Flexibility is a combination of: 1) muscle length; 2) the brain allowing muscles to relax and expand, and to not be protective; 3) fascial tissue release; and 4) available joint/bone end range motion and mechanics.

Seems complicated, right? It really

54

isn’t. You just have to work on all four parts in order to get the most out of your body with the least amount of stress! Muscles, fascia and soft tissue in general will release as long as it is not protecting something by being cautious at the end of the range.

But, they will tighten if used or stressed and not apologized to, such as rolling, stretching, warming up and cooling down.

Name

What

How

When

Static Flexibility

Holding a stretch without moving

Go to end range when you feel a “pull” and hold it for at least 30 seconds

Best done at the start of practice after you are completely warm to increase range for skills, and after practice for cool down when muscles are warm

Dynamic Stretching

Flexibility with movement

Find your almost-end range, then move a limb (arm or leg) through that range.

Repeat

After aerobic warm-up, with blood flow, before practice/comp

Neuro Stretching

Contract-relax: takes up the “slack” after rest period

Athlete contracts the muscle at hand into the resistance of a partner for 7 seconds. Then, as they relax quickly, partner takes up the “slack,” holding the stretch, then repeating

Good to do after strengthening or hard practice to help with recovery, or before a day when you are specifically working new ranges for certain muscles (i.e. extensions)

Rolling - Foam Roller

Long, round roller

Lay on the roller with it horizontal and your spine vertical (perpendicular like a cross). Roll up and down, and then stop in 3-5 places, take deep breaths, and allow spine to “fold” over the top

Before tumbling or arching is demanded to open up the spine. Can be done after a hard day.

Rolling - Trigger Point Roller

Barbell-looking device, smaller than foam roller, with wheels on end

Place body weight on the roller and 1) roll from joint to joint, 2) stop in places and, for ex., bend the knee, or flex the ankle, or 3) rock the muscle over the roller

Before activity to improve blood flow before you need it, to get an area warm, and make muscle pliable. Best after a workout in order to help with recovery

Is there a science?

What kinds of stretches can you do?

The answer is yes. Here are a few facts:

The media talks about stretching routines as if there is an absolute right way. The truth is, it is different for each sport, and depends on what that day’s workout is, as well as the goals you and your team have. You can stretch to warmup, recover, gain motion or to relieve pain. Here is a chart for you to follow that talks about the main reasons.

1. The body will not remain flexible if it is not worked on.

2. Stretching is better when you are warm, meaning increased core body temperature and blood flow.

3. More benefit is received from passive stretching after a workout than before. However, doing it before is a must for sports such as gymnastics, which requires this flexibility for safe performance.

4. Muscles, if injured (overstretched/ strained or cramped), will err on the side of protecting that muscle by making it tighter, or more “scared” to lengthen. So, be careful to not push through protective mechanisms, it will give you just the opposite of a stretch!

5. To gain more motion in an area, you must focus on muscles, as well as the joints (bones, ligaments, connective tissue). Restrictions from either will limit your success!

Ex: Hamstring

Ex: Calves

Increases flexibility of the muscles, allowing the joint to get to new and further ranges and positions

Tight pike; stand with leg on block and lean forward, hinging at the hips

Lunge position; keep back heel flat and hold with knee straight. Keep heel down and bend back knee, hold

Trains the muscles to “allow” the end range of motion to happen without tightening to protect

Leg swinging front to back; inchworms

Push up position; alternating heel bounces, touching one heel down, then bending opposite knee. Switch

Works on lowering the protective mechanism of the muscle at the end of its range; forces athlete to be in touch with contracting and relaxing specific muscles

Lay on back, leg in air. Partner stands facing you holding leg/foot. You push into partner gently, using hamstring, relax. Partner pushes hamstring up (toward split position essentially)

Can do this yourself off a stair. Stretch to the bottom range, letting heel drop down.

Then, slightly push down like a heel raise (but not really moving, just isometric), then relax and take up slack

Increases motion in the spine, at each level to help with posture, arching and tumbling positions

N/A

Start here if they are really sore, but traditional rollers don’t get in the muscles enough

Improves both blood flow and lymphatic flow to help avoid DOMS (Delayed Onset Muscle Soreness) and help with recovery. Makes muscles more “pliable” and flexible by releasing fascial tissue tightness

Use the wheel of the roller in the hamstring to roll from glutes to the knee, both insertion ends. You can also roll back and forth, perpendicular to the muscle

Use the roller on the ground, calf on roller.

Use your hands to lift your body up and roll from heel to behind the knee. Then, rock like a windshield wiper, back and forth. Circle ankle while stopping in one spot.

FLEXIBILITY

Benefits

55

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57

“ALL-IN”

“ALL IN” LEAVING EVERYTHING ON THE FLOOR

Have you ever done anything halfway? What was the result? We all know that halfway effort leads to halfway outcome. Lord knows we spend way too much time dedicated to gymnastics to be okay with lessthan-stellar results! Every day in the gym is an opportunity to move ourselves, our staff and our team forward. This article will help you and your athletes go ALL-IN with everything that happens in the gym: aligning the body, mind and spirit so that you become unstoppable, leaving everything you have on the floor.

58

ALL-IN: Body We all know how powerful body language is. It’s a clear indicator and communicator of how we are feeling.

Being all-in with body language means coaches and athletes walk into the gym activated, present and ready to go. They leave the stress and drama of the day at the door, using the gym as a place to channel their energy toward positive results.

It’s important our athletes are aware of the impact their body language has on everyone. I’m sure there is nothing that ruins your day faster than eye-rolling and drama-rama body language.

Remember, you train the behavior in your athletes by what you model and what you tolerate. If you want your athletes to be all-in during warm-ups and conditioning, you can’t be on your cell phone or leave the floor to talk to a parent. If you want your athletes to “save the drama for their mama,” you must demonstrate emotional control and relentless optimism.

Leaving Everything on the Floor: Body, Mind and Spirit

By Alison Arnold, Ph.D. and Sara Robinson, M.A.

Tools to practice ALL-IN: Body • Be 100 percent present for practice. No cell phones or side talking with other coaches unless it’s about the practice plan. Be focused on your athletes.

• Model the activated, focused body language you want your athletes to have. Spend the practice walking around putting them into the body positions you want to see instead of just yelling corrections. Stay involved.

• Begin and end your practice with a line-up. Beginning lineups should consist of a review of the upcoming practice, focus points and daily goals. Ending line-up includes reviewing

positives from practice and focus points for the next practice. Be sure they are standing with confident, focused body language throughout the line-ups.

• Be on time! Or, five minutes early. Communicate and model importance by being on time.

• Remind your athletes that staying positive helps them become stronger and more mentally tough. Repeat routines and skills when someone displays negative body language.

• Have a box, pen and slips of paper by the front door where athletes can write and drop off their troubles and stress. Tell them they are welcome to pick them up on the way out.

ALL-IN: Mind

The grandson paused in deep reflection of his grandfather’s words. Finally he cried out, “Oh No! Grandfather, which wolf will win?”

The elder Cherokee replied, “The wolf that you feed.”

Helping coaches and athletes not feed their negative wolf is essential to success. But it also requires work.

Be vigilant of negative self talk. The most important tool to anchor the monkey mind is Mental Choreography (MC). MC is key words your athletes say to themselves during routines and skills that keeps their minds tight.

Usually MC is very rhythmic, short and specific. Counts are always good MC, as are words like “Tight,” “Up,” “Squeeze” and “Pull.” An athlete must integrate their coach’s corrections and feedback into his or her MC, as if the coach was sitting on his or her shoulder. Even when you have yelled the same corrections over and over, many athletes don’t actually say them in their heads! With MC, the

Tools to practice ALL-IN: Mind • Give your athletes solutionfocused corrections and give them one word to focus their mind on. The mind can only think of one thing at a time.

• Make sure your athletes are saying key words. Have them all say them out loud like robots!

• Teach your athletes to change negative thoughts fast. Say a cue like “Flip it!” when you notice an athlete in a negative mental state and get them to shift to a more positive thought.

• Flip your own negative thoughts fast and let your athletes know you are doing so.

Tell them you are restarting and they should too.

• Practice “relentless optimism,” even if you use humor. Say things like, “Ok, we can only get better after that one!”

ALL-IN: Spirit Why do you do what you do? Being all-in with your spirit means you have clear purpose. Teamwork, discipline, selflessness, focus, commitment and dealing with adversity are all tools trained on the mats of the gym. Many see gymnastics as a metaphor for life. When you are all-in spiritually, you remain aware of this big picture impact at all times. Your heart remains activated and passionate because you realize you are not simply coaching, but impacting lives.

Just as we remain aware of why we coach gymnastics, our athletes need to be clear about why they come into the gym day after day. They might have a dream of making it to TOPS camp, moving up a level this season, or learning a certain tumbling pass.

A heart statement captures these bigger picture reasons and activates

the heart so it overrides negative thoughts. It might be, “Do this for my team,” “This is for TOPS,” or a dedication to someone inspiring.

When you and your athletes understand why you do what you do, passion and spirit can be all-in.

Tools to practice ALL-IN: Spirit • Why do you coach? Put the reason somewhere you can see it every day.

• Have your athletes write their heart statements on their arm during practice.

• Have a goal for every practice and state it to your athletes.

• Do countdowns to competitions on the board or mirror. Keep your athletes aware and hungry.

• Create challenges and games to keep the spirit excited. Everyone loves a fun mini-competition!

To get the most out of this article, fold a piece of paper four times creating 16 boxes. In each box write tools from each section that fit your program; cut out the boxes and put them in an envelope. You may want to keep the coach and athlete tips separate. Then, have your athletes or coaches pick a card before every workout: that idea becomes the focus of the workout for athletes or staff. The best thing about being ALL-IN is you live a life with no regrets!

Dr. Alison Arnold (Doc Ali) has been the mental toughness coach to USA Gymnastics Since 1997. Sara Robinson, M.A. is a consultant with Headgames Mental Toughness Training. Their new workbook FEAR-Tame the Beast, and information about their Online Mental Toughness Training Program for gymnasts, is available at www.Headgames.ws Have a gymnast who could use Mental Toughness Training? Visit www.headgameswebcamp. com/2weeks for a free two-week trial.

“ALL IN” LEAVING EVERYTHING ON THE FLOOR

It’s extremely difficult to get anything done when your athletes or coaches are mentally checked out. With the incredible amount of stress people are under today, it’s hard to compartmentalize and stop the mental chatter that takes us out of 100 percent engagement.

The mind is like a monkey, always running around taking us on “field trips” of negativity, frustration, fear and stress. It takes effort to keep the mind all-in. Here is one of our favorite teaching stories about the power of the mind:

A Grandfather from the Cherokee Nation talked with his grandson.

“A fight is going on inside me,” he said to the boy. “A terrible fight between two wolves. One wolf is evil and ugly: He is fear, self-doubt, negativity, pressure. The other wolf is beautiful and good: He is joy, confidence, hope, courage.”

“This same fight is going on inside you,” he counseled, “and inside every other human as well.”

monkey mind stays focused on the task at hand and is pulled away from distractions.

59

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