Using the “Understand Teach” model to coach a double layout dismount of the asymmetrical bars by The Gym Press

Gym Coach, Vol.2 (2008) 1-5

Methodological Article

Using the “Understand → Teach” model to coach a double layout dismount of the asymmetrical bars Rick McCharles Altadore Gymnastic Club, Calgary, Canada ABSTRACT The ‘understand → teach’ model was presented in Vol.1 (2007) of the Gym Coach. The model is illustrates and guide the coach in developing a map or strategy towards coaching any given skill. The model was used by several expert coaches from Canada to teach the double layout of the asymmetric bars. These coaches concluded that the ‘understand → teach’ model was to complex and lead to ‘analysis to paralysis’ as well as not accurately reflecting their actual coaching style. The following article uses the model in the presentation of coaching the double layout dismount. Key Words: coaching strategy,

INTRODUCTION An expert coach should know exactly how he/she is going to coach any skill to any individual. Usually the coach has a template or a set order of skills, drills, pre-requisites, etc to guide or to direct his coaching plan against. This template or strategy is developed over many years of coaching, and hopefully it is constantly refined and tuned, as well as being flexible to accommodate necessary adjustments. The ‘understand → teach’ model is just but one such template or strategy which a coach could use. This model was used by a group of expert coaches from Canada to plan out the coaching process of a double layout dismount of the asymmetric bars. The conclusion of these coaches was that the model itself is to complex and leads to over analyze and eventually ‘analysis to paralyses’. They also felt that the model did not necessarily reflect how they would actually coach the double layout.

Break the whole skill into major phases a- Accelerator giant(s) b- Beat swing and ascending swing up to the point of release c- Double layout d- Landing Focus should be on the beat (tap) swing and ascending swing up to the point of release. Obviously, the accelerator giants are of tremendous importance, as well. A gymnast with a powerful swing and correct position on release of the bar can chose many different body positions in the air and still land safely.

1.2 Biomechanics • Ideal Model – Play Video a - Accelerator giants The gymnast should be striving to perform her fastest giant circle prior to the dismount. On bars the gymnast should straddle on the descending swing only if this technique results in more angular velocity on the ascending swing.

In this article the model is used in developing a coaching strategy/pathway for coaching the double layout dismount. The method highlights area of interest

Figure 1 - Illustration of an ideal double layout dismount from the asymmetrical bars.

Gym Coach Vol.2, March, 2008

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Rick M, Gym Coach, Vol.2 (2008) 1-5

Why? Because the angular velocity of the swing is transferred into angular rotation of the body in the air b - Beat swing / ascending swing prior to release The ideal gymnast is very powerful though a large range of motion. The truck flexion muscles are “preloaded” though the bottom of the swing to generate a stronger contraction on the ascending swing. The coach should look for a “BIG” beat/tap swing finishing in a position at release with the legs close to vertical. Of course the gymnast must release the bar just before the center of gravity reaches horizontal for optimal trajectory 1

(Figure 2). There are several advantages to being maximally inverted

prior to release:

Methodological Article

Is angular motion important in this phase? While height (time in the air) is important,

the priority is

generating rotation. The conditioning, progressions and the position of the body on release are all determined to best aid with the development of rotation.

• Forces What forces are most important to “optimize” performance? 1) Direct ground reaction force3. Rotation is generated by a fast, strong shoulder extension and trunk flexion immediately before release. 2) Indirect ground reaction force. Rotation is also generated indirectly by a fast, strong hip flexion immediately before release. 3) Flexion of the bar .This is a minor force that may or may not

• The more inverted the gymnast, the less rotation remains to be completed in the air • The greater the range of motion that can be generate the greater force on the bar • The shorter the body, the greater the angular velocity of the ascending swing

contribute to rotation. A gymnast could still do a double layout from a solid bar that did not move. However, the bar action can certainly

c - Double layout The ideal layout position is straight with a hollow (dished) chest for as much of both saltos as possible. The (faster rotating) “hollow” layout as shown in Figure 1 is also the more aesthetically Figure 2 - Illustration the desired appealing. On the position required during the ascending other hand a slight swing prior to release with the feet close arched position can to vertical and the center of mass (x) below the horizontal. be effective for timing Source: GymnasticsCoaching Blog and initiating twist and has the additional benefit that even the most myopic judge can recognize it’s a double layout.

1.3 Body Actions The most important body actions for the best swing to release: 1. Body alignment (tightness) 2. Trunk flexion / extension 3. Shoulder flexion / extension 4. Hip flexion / extension The coach should use this checklist when assigning conditioning.

Regardless of the style chosen, the gymnast should bring the arms to the body as quickly as possible after release, “hit” a position, and shows that same position throughout as much of both saltos as possible.

d - Landing The gymnast should be fully stretched (arms by ears) just prior to contacting the ground. This will slow the rotation and allows maximum time to absorb the force on landing. • “Analytical sequence2” of the beat swing/ascending Is linear motion important in this phase?

contribute to the height of the dismount. To do this effectively we should load (bend) the bar as much as possible and time the release to best benefit the gymnast.

There are many variables.

Teach 2.1 Conditioning • Injuries4 1) What potential injuries could result from training this skill? There are a number of potential traumatic injuries. However most at risk are the knees and ankles on landings from the dismount. A great deal of physical and technical preparation is necessary to safely absorb the large landing forces.

2) What specific preventative conditioning do you prescribe? All backward rotating landing training helps prepare for landing the double layout. The best preventative conditioning might be a systematic landing training program from progressively increasing heights. For example, advanced gymnasts could practice backward layouts from standing on top of the bar. Gymnasts should to finish their landings with the feet turned out slightly, shoulder width apart; the arms sideways for balance

Some researches report that gymnasts often have a quad/hamstring imbalance – the hamstrings are weak 3

Once the gymnast is in the air, most of the critical parameters are fixed: path of the center of gravity, height, distance, time, and most importantly, angular velocity of the body. 2 See Canadian Gymnastics Federation Level 3 Coaching Manuals

Canadian Gymnastics Federation Level 3 Coaching Manuals. (To paraphrase Newton, “For every action there is an equal and opposite reaction.”) 4 Around the world there has been a tremendous increase in the amount of injury prevention training for high level gymnast. We should strongly emphasize this conditioning at e very opportunity, especially with new or inexperience coaches.

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Rick M, Gym Coach, Vol.2 (2008) 1-5

Methodological Article

relative to the quadriceps. This could increase the chance of knee injury. Therefore, hamstring conditioning might be advised when preparing gymnast for this landing.

It is recommend to use a pit when training the double layout. A spotting

Lastly, gymnasts

• Orientation Orient the gymnast to the goal skill in some of the following ways: 1. Have the gymnast observe the skill 2. Show the gymnast video of the skill 3. Show the gymnast a photo-sequence 4. Post a sequence drawing on the gym wall etc. The gymnast must want to do this dismount. An aggressive, maximum effort is required. The double layout requires string mental skills, perhaps even more then physical and technical ability.

need to very cautious about trying to “stick”

landings on competition mats. When absorbing landing impact forces, there is a huge mechanical advantage in taking an extra hop or step. Its smart practice to take the deduction, then risk a potential major injury.

• Critical phases Injury Prevention 1. Specifically train the most important body positions. 2. Train in the same position relative to gravity 3. Ensure excellent form and technique at all times 4. Train body tightness (“gymnasts must be taut to be taught”) Focus should be the exact release position. The gymnasts must

belt can also be used for some progressions. A good sliding (tubular) bar mat is essential.

strong in this shape. Particular attention needs to be paid to the head position. It may be useful to instruct the gymnasts to “scope” down their legs and aim at some point of the roof. This visual cue can help fine-tune the release position during the learning stages.

General Conditioning Before starting to train the double layout, the gymnast should be strong in the body actions identified earlier: 1. Body alignment (tightness) 2. Trunk flexion / extension 3. Shoulder flexion / extension 4. Hip flexion / extension The general strength training program needs to include all of these

• Progressions 1. Develop a sequential list of drills 2. Each drill should target just one quality of the skill 3. What psychological skills are needed? A very important prerequisite drill tests the psychological preparedness of the gymnasts – flyaway to land stan ding on top of the bar! (Figure 3) (On to a good bar pad over a pit, of course). It also ensures reasonably good technique on the flyaway.

A more obvious prerequisite is an excellent Figure 3 Illustration of the flyaway to land standing on top of the bar drill. Notice the shape in position 2, is identical to the position in Fig 1. The timing of the release is obviously much later then for a double layout dismount.

prevailing body actions.

Specific Conditioning5 1. Select or invent exercise which approximate the skill 6 2. Flexibility, strength, power, endurance 3. Speed, range of motion, body position, etc. 4. Muscular action (eccentric, concentric, etc.) One very specific drill is a beat/tap swing finishing in the release position. The gymnast can do this drill from hang, or from a very small swing.

Good technique should be ensured by spotting - and then progressively reduce the amount of assistance given. The gymnast should have to work hard to get inverted, and use the entire range of motion. Using the men’s horizontal bar with safety straps, do many beat swings in series is great specific conditioning.

2.2 Psycho-Motor Progressions 7& Spotting

Play Video accelerator giant. The use of straps on a men’s horizontal bar to train extremely fast giants is a good method to developing the accelerator giant technique. Any confident gymnast with good giants should be able to master the following progressions. A team-mate should slide in the bar mat for safety every turn.

• From low swing on a single bar, layout 1¼ flayaway to landing flat on the back on soft mats in the pit. Attention to detail is critical – the coach should insist on good body position and an

• Injury Prevention What safe specialized equipment can you use?

excellent beat swing. The gymnast should have to work to generate rotation. • From handstand 2¼ flyaway (layout on the first salto, tuck on the

second) to landing flat on the back in the pit. The release position should

Many top coaches in the world emphasize hitting “positions” on this skill. We need to develop the “eye” of the coach to see key position on each skill. 6 The more SPRIFIC the drill, the better transfer we will see to the actual skill. It is generally true that the more time spent doing the actual skill in modified conditions, the more specific will be the training effect.

be as close to the ideal model as possible.

• From handstand 2¼ flyaway (layout in, pike out) landing on the back in the pit

This term is used to indicate a combination of mental and technical skills training.

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Rick M, Gym Coach, Vol.2 (2008) 1-5

• From accelerator giants, 2¼ layout flyaway to landing on the back in the pit • From accelerator giants, 2¼ layout flyaway in arched position to landing on the back in the pit. (This helps the gymnast make a commitment to a completely layout position.) Add soft mats on top of the safety pit as the gymnast gets more consistent It is not

recommend any landings to feet. Over-rotate every

progression! The gymnast will then later have enough rotation to stretch the body in preparation for a good landing.

Every training session the gymnast should do 10 dismount progressions. (Gymnasts can do a dismount progression after almost every turn!!). Once each week in the preparation phase the coach should plan a “dismount” day where 25 progressions or more are done in a training session.

Wait until the dismount is excellent and consistent before performing from asymmetrical bars. The transfer won’t be difficult if the dismount is truly ready. Wait even longer (one season or more) before taking this dismount to the competition mats. For safety, it must be very consistent and the gymnasts very confident.

• Monitoring How will you track technical progress? One method for each athlete to have his/her own training videotape, where twice a week the gymnasts is video taped performing his/her progressions. Excellent performances of each progression will clearly monitor progress.

Do you have specific, measurable objectives? The gymnast should have a time line for skills development as part of the yearly training plan. It is recommend to post this time-line for skills progressions on the wall of the gym as a daily reminder to the gymnast and coach.

2.3 Error Detection, Cause and Correction • Key Error(s) Refer back to the ideal “model of performance”. There are two common errors when training this skill:

Errors on the release position 1. Body not inverted enough 2. Insufficient hip/trunk flexion and /or insufficient shoulder angle 3. Releasing too early 4. Head to far back Errors in the beat swing 1. Beat swing/tap too “small” 2. Beat swing/tap too “early” • Key Cause(s) Primary cause(s) of the errors? ©2008 The Gym Press. All rights reserved

Methodological Article

More often then not, problems are in the psychological domain. The gymnast is too cautious- not wanting to come too close to the bar • Corrections Go back a step or two in the sequence of progressions. For example, the gymnast should regularly go back to the flyaway to stand on the bar drill. Develop the confidence again and progresses. 1 step back 2 steps forward approach

• Perfecting Once learned, what can be done to further improve the skill? 1. Increase amplitude 2. Stylize 3. Improve consistency 4. Safety 5. etc. When asked this same question, Edouard Jarov, Liukin’s former coach, stated that he would like to train 3/1(triple) layout in the pit! He had never seen it, but speculated that a very good gymnast could do it from horizontal bar. All gymnasts who want to compete 2/1 layout should be able to train (layout-in 2/1 tuck out) triple back into the pit. Some gymnasts prefer twisting double layouts. Twisting allows better visual information and may mechanically slightly easier. Experiment into the pit.

Many male gymnasts are now using an exaggerated “Tong Fe” beat first popularized by the 1985 world Horizontal Bar champion. The technique is dramatic and may be useful for male gymnast who need a bigger beat swing through the bottom and also those who tend to release the bar too soon. It could also be useful for taller female gymnasts who has trouble swinging past the low bar efficiently. On the other hand, the Tong Fei beat doesn’t take full advantage of the potential angular velocity that is generated by staying as stretched as possible for as long as possible on the descending swing. Ultimately, a normal accelerator giant beat should be more powerful for most gymnasts.

CONCLUSIONS In summary, the double layout is a relatively simple skill for the physically, technically and psychologically prepared athlete. However, inherent in the skill is perhaps the higher and most difficult landing the gymnasts will ever be required to compete. The “Understand → Teach” model can be

useful for coaches who choose to analyze skill themselves using biomechanics and physiology, rather then simply copying techniques used by the top gymnasts of the day.

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Rick M, Gym Coach, Vol.2 (2008) 1-5 Every care is taken to assure the accuracy of the information published within this article. The views and opinions expressed within this article are those of the author/s, and no responsibility can be accepted by The

Methodological Article Gym Press, Gym Coach or the author for the consequences of actions based on the advice contained herein

Address for correspondence: Rick McCharles, Altadore Gymnastics Clubs, Calgary, Canada. rick_mccharles@hotmail.com

REFERENCES and RECOMMENDED READINGS 1- Canadian Gymnastics Federation National Coaching Certification Program (N.C.C.P) Level 2 Coaching Manuals, 1989, Ed. Cathy Haines

2- Canadian Gymnastics Federation National Coaching Certification Program (N.C.C.P) Level 3 Coaching Manuals, 1986, Ed. Tom Kinsman.

3- Hardy F. (NA) The Biomechanics of “Release-regrasp” skills in Gymnastics, C.G.F. Men’s Technical Bulletin

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