Ask Al Fong - Dragon Gymnastics

Free clinic anyone?

2012-01-27T21:44:00.002-06:00

FREE CLINIC for coaches and gymnasts (levels 5 - 10)

April 6th and 7th, 2012

Friday---1:00 - 6:00 PM plus round table discussion---7:00 PM to ?
Saturday---8:00 – 1:00 PM-----Observe our team workout

Bar drills and the stations that make it easy to teach all releases and dismounts
The latest vaulting
Beam drills
Armine’s warm up drill and cool ballet barre complex
Round table discussion
Plus you’ll get a rare glimpse into our world as we develop top level athletes. See Sarah Finnegan and Brenna Dowell train for the Olympics.

Call for more information 816-229-7775 or visit gagecenter.com

RSVP----limited number of athletes allowed to participate

Compliments from Al Fong and Armine Barutyan

Great coaching starts at Level 4, 5, and 6!

2012-01-11T21:50:00.002-06:00

During my 40 years of coaching I’ve heard this comment from upper level coaches time and time again.
“I’m an elite coach----I don’t coach compulsory levels”.
Here’s my philosophy on real coaching. Anyone can coach a talented athlete----to a point. But the coaches who started their careers working with the lower levels like Level 4, 5, and 6 gymnasts (and in some cases still do) truly are the best coaches on the planet.
Only a few gyms around the country seem to have the best gymnasts year after year. You can bet there is a common denominator among them. These gyms have a farm system where they hand pick future gymnasts from their preschool programs. The top coaches are connected to the lower levels and have a definite influence over the direction of their feeder program.
The video below shows a potpourri of drills for the round off and the back handspring series for young gymnasts.

Look ahead and build tomorrow’s skills---today!

2012-01-04T23:46:00.001-06:00

All too often we see gyms train only for today. Especially true for the compulsory level athletes. The typical gymnastics team depends on the culture of the gym and its’ business philosophy to determine how they’re able to advance their gymnasts.
Typically coaches advance their athletes to the next ability level only after a successful season like hitting a certain all around score or winning the state championship. Then they start teaching the athlete the required skills for the next level. For instance, a Level 6 bar routine has a cast handstand, a clear hip circle, and a flyaway. A typical Level 7 bar routine requires back giants. If an athlete waits until she successfully fulfills her Level 6 goals to start working on the necessary skills she’ll need in Level 7, she won’t have the strength or the body awareness necessary to learn a critical skill like a back giant to be successful for the upcoming season.
A better approach is to build for the future. Do some research and decide what skills are important for at least one year ahead---but preferably 2 years or more. Make a plan for the athletes and systematically manage their gymnastics growth.
Having said that, on a higher note…..what skill is Brenna preparing for in the near future? See video…

Behind the scenes….

2011-12-05T23:15:00.001-06:00

One thing that has always amazed me over the years is how so many parents out there think they know the sport of gymnastics and have strong opinions about how their daughters should be coached when they never did gymnastics themselves much less coached gymnastics. In almost all cases, the typical parent sees only what’s in front of him/her while watching practice. When parents do come to watch, it’s usually when they get off work or when they have a spare moment during their busy schedule. They look at what their daughter is doing and how the coaches are interacting in “real time”---but not the entire time. What I mean by that is they don’t see the entire practice from the line up to the exercises to the body awareness drills to the basics drills and progressions of skills ------every day. Often times they develop preconceived notions of what the world of gymnastics should be like based on limited observation. Thinking they understand perfectly what’s going on in their daughter’s training and competition and being the “arm chair” coach is very similar to all the “arm chair quarterbacks” out there in football land. What arm chair quarterbacks tend to not understand is that coaching decisions in all football games are based on percentages, practices, strategies developed for countless scenarios, track record of the athletes, current physical status of each player, not to mention the endless hours of research and study of the opposite team to be played in any particular week. While most of them have played football, few arm chair gymnastics coaches even know how to put on a pair of grips much less do gymnastics. Can you imagine what real gymnastics coaches have to deal with in managing those kinds of parents?
There are some parents who really do understand our sport. And because they do, they totally get these drills shown below along with countless other drills to build a successful gymnast!
Go Dragons!

Hopeful HOPES coach asks....

2011-10-26T20:57:00.003-05:00

Hi Al,

This is Jesus Vazquez from Twisters in Iowa
and I had a couple of questions for you.

I have a 10 year old who just missed TOPS
and we were training for HOPES and
just wanted to ask if you had
a stock routine or element for bars, beam, floor that you favor.
I have the modification but would like to know
what would you have your 10 year HOPES do?

I would like her to have the best chance.

We are working on:

Vault : Yerchenko Layout

Bars: Stalders, Giant 1/1, Blind to Front Giants 1/2 turn to HS,
Gienger, shoot over 1/2, Double Flyaway (t) (lo)

Beam: RO Layout, ff (tuck), layout stepouts, aerial cw, RO Double back (T)
Aerial front walkovers.

Floor: Ro FF Double back, WB 1/2 Layout fronts, working 1/1's,
Back 2/1, wb 1 1/2

Any thoughts

Hi Jesus,

Looks like you are covering the same areas we think are important to future upper level gymnastics. Without seeing her it sounds like she has the same qualities we have in our "up and coming" athletes. We put considerable time into dance and tramp. Do you? Are you doing consistent strength and body awareness work as well?
Even though your laundry list of skills are right on, remember ----at that age don't rush the basic skills. You can't make something happen before it's time or else you'll risk physical injury and emotional trauma.

Hope this helps!

Al

Idaho State Cinic 2011

2011-10-16T22:18:00.002-05:00

A huge thanks to Marian DeWane, state director of Idaho gymnastics and Mark Kindlespire-clinic director of Idaho gymnastics, for inviting me to be a clinician at the 2011 Idaho State Clinic. I had a great time seeing old friends and sharing my gymnastics with new friends. As I've stated before, any time I get an opportunity to work with coaches and athletes no matter what level, I'm in my element. I've spent a life time designing and building my gym set up to compliment the way I coach. So it's always a question whether I can duplicate my coaching stations in a different gym setting. At Gem State Gymnastics I had everything I needed to show coaches and athletes what I do in my home gym. Thank you Jim Tighe for making me feel at home. I wanted to bring a different approach to this clinic because I'm not a fan of "coaching the obvious" which tends to focus on the here and now. Instead, I believe in coaching for the future. It seems to have been well received by all. I now have a vested interest in seeing Idaho gymnastics thrive!

The Back Handstand---Spring

2011-10-02T15:16:00.002-05:00

As the saying goes...there are back handsprings, and then there are back handsprings.
This skill has always been an important mile marker in the development of a gymnast and is used in literally all 4 events. Because of its use as a set up for a bigger skill like a double back on the floor, it is critical the athlete learns it correctly. As a coach, take the time and make the effort to body shape the gymnast so she feels the handstand position. That’s why I like to refer to this often times “taken for granted” and “overlooked in importance” skill ----------as the back HANDSTAND spring!

2011 Region 4 clinic summary

2011-09-26T00:34:00.003-05:00

A nice collection of willing and able gymnasts with lots of talent, receptive personal coaches,and an excellent environment for learning. What I loved most about this clinic was everyone's willingness to try something different. Instead of clinicians "coaching the obvious" there was pertinent info and lots of ideas to take back to the home gym to work on, which makes for a better return on clinic cost investment.
There's no question we will see solid results in the near future as the gymnasts embrace the new drills and techniques by applying them into their current gym practices.
Great collective job everyone!

Upcoming Clinics: The Region 4 clinic – Sept 23 -25 and the Idaho State Clinic – Oct 7 - 8

2011-09-19T10:20:00.002-05:00

Very excited about the next 2 clinics I’m involved with. I’m actually hosting the Region 4 Clinic in my own gym and will be able to take advantage of all the training stations I designed for the way I teach skills and coach. I know there are many excellent gyms with great set ups, but I like mine since I use endless mats and lots of tramps to keep gymnasts safe and maximize gymnastics learning.
The Idaho State Clinic will be fun for me because I have an opportunity to share my gymnastics with eager coaches who desire to upgrade their team development. Although it’s primarily an athlete’s participation format, my goal is to share my belief system about raising successful gymnasts for the future instead of rehashing old trains of thought by “coaching the obvious”.
For all of you participating----see you soon!

Let’s talk about chalk!

2011-09-14T22:38:00.000-05:00

Do your gymnasts tend to “camp out” at the chalk box more than they work on the bars? How about the ritual of rubbing a chunk of chalk on the grips this way and that way, in and out and around and around, which can take 40 seconds or longer, and then go to the bars to do a kip cast hand only to fall over -----and then go back to chalk box for another round of chalking up madness? Multiply that behavior with the number of gymnasts during a typical 45 minute bar session ------say 6 to 10 kids-------all standing at the chalk box at the same time. Guess what’s happening here. More talking and playing than doing gymnastics. The rotation from chalk box to bars and back again sometimes takes 5 minutes before getting back to the bars. Which means the gymnast got on the bars only 9 times. Talk about a waste of time and a waste of chalk! (Just look at the floor under the chalk box.) If a coach wants to make a change in the team chalk up routine, it might be tough doing so with the present team girls. The best thing to do is work on the level 4 team, level 5 team, and the level 6 team by introducing chalk up rules while they’re still young. As the older athletes gradually phase out of the team program, the younger ones take their places. Better chalking up habits mean better gymnastics in the future Here are the chalk box rules we use at our gym in a typical bar workout. 1) 5 second rule--------slap your chalk on in 5 seconds and get out of the chalk box. 2) Only one gymnast at a time at the chalk box. 3) Do not lean on the chalk box. 4) Do not turn your back to the bars. (This makes the gymnasts concentrate more on the bar assignment.) 5) Keep your hands over the chalk box when chalking up to save chalk and keep the gym clean. This includes wire brushing the grips. 6) Coaches only are allowed to get more chalk as needed from the storage room. There are always exceptions to the rule but at least these are some of the many orderly processes that nurture discipline for the sport, respect for the gym, and helps build a solid base for successful gymnastics.

Setting Goals Rock!

2011-08-28T22:58:00.001-05:00

The power of goal setting is beyond comprehension. It’s easy to say you want to have something, do something, be something, or live something.
But unless you dream it, own it, live it, and make it the most important thing that drives your daily life, you’re just talking the talk, but not really walking the walk.
One might say young people don’t have the mental capabilities or the life experiences to make goals and accomplish them.
Well…..whoever said that certainly doesn’t live in my world.
The 2011 Visa Championships was a huge success for the GAGE Dragons as Sarah Finnegan, Brenna Dowell, and Maddie Des ch all made the National team this past weekend!
Last year in September, Sarah’s goal was to place top 3 in the all around, Brenna’s goal was to place top 6, and Maddie’s goal was to make the national team for the 1st time.
As you may have heard GAGE was homeless for 9 months with no apparent future. Talk about obstacles to meeting your goals, this was a gigantic one. But the 3 girls never wavered from their goals and were determined to reach them ----no matter what.
I’m happy to announce Sarah, Brenna, and Maddie reached their goals BIG TIME and are now working on their next goals for next year.
By the way, next year is the Olympic year and Sarah and Brenna are age eligible for the Olympics. It’s not hard to guess what their goals are------I’m just sayin’…..
Go Dragons!

Trickle down gymnastics!

2011-08-19T22:15:00.001-05:00

What the heck does that mean?
If you’re not in a high profile gym that produces Olympians----it may not mean much. But for my young, up and coming athletes it really means -----they get an insight and a head start in building their future gymnastics development.
See if this makes any sense.
As my top international athletes train to meet Olympic standards that constantly deal with the ever changing international scoring system requirements, Armine and I immediately process the changes and develop progressions intended to pass on the new changes to our younger athletes in bite size pieces they can handle, so they can meet the international standards under their specific time table.
Here’s an example.
The current trend on floor is to jump or leap into a sissone, stag leap, straddle jump, etc….immediately after landing a double back tuck or better. This shows control and artistic expression that is required in today’s international gymnastics. This is not a requirement for age group gymnastics today (Level 7, 8, 9, 10). But it will be tomorrow. My athletes will have a significant head start in doing this when it becomes the new rule requirement for floor in the future.
Another current trend is the change in vaulting. Sorry to say----- USA age group gymnasts take heed! The bar has been raised. I don’t agree with it, but it is what it is. Multiple flips and multiple twists are going to be standards in the near future.
To recap my thoughts, the gymnastics teams that operate under today’s rules and requirements will be “caught with their pants down” even if they are aware of the changes, because they won’t have the training tools, the insight, or the knowledge to keep up with the future rule upgrades.

The Back Flip!

2011-08-13T22:33:00.000-05:00

For gymnastics enthusiasts it’s always impressive to see a well executed back flip ( back salto) because of what’s coming next-----a double back flip. Check out utube and you’ll see hundreds of examples of progressions to make the double back easier to understand. Although it’s not a skill where the gymnast will be able to know where he or she is in the air by spotting the wall or floor, learning the skill in increments of a half at a time or better yet a quarter at a time gives the gymnast valuable insight to the skill from beginning to end. By performing a double back technically correct in sections takes the fear out of the skill, which makes it safe to learn. In the videos below, you’ll see the attention to detail from the coach as she insists the gymnast keep her head from yanking backward to start the flip but instead initiate the rotation by engaging the stomach to “pull the hips over the head”.

Old becomes new again!

2011-08-07T18:27:00.000-05:00

Over the years I have collected mats of various shapes and sizes to help me teach gymnastics. Although my gym is one the best outfitted gyms in the world with the newest, most up to date mats and equipment, I still have lots of old mats----many of them older than most of my students.
There’s a certain sadness that falls over me whenever I consider throwing an old mat away, no matter how beat up it is. Too many great memories and gymnasts gone by that made up a big part of my history are represented in these old mats. These are the very things that define my present status in life and the current coaching world I live in.
Rather than send these mats out to the mat grave, I give them a new life by either recovering or transforming them from one size and shape into another.
A perfect example is the new life I recently gave my old, useless fold up 4 inch landing mats that no longer provided any safe cushioning for gymnasts to dismount onto. By adding some waffle design foam and a new cover I was able to make 3 perfectly functional porta pits.
And they look and work great for the next new generation of Olympians!

Blind change drill using a one arm back extension

2011-07-25T22:16:00.000-05:00

One of the most common mistakes young gymnasts make when learning a blind change or full pirouette on bars is leaning to the wrong side. Instead of leaning into the turn they lean away from it. Body tightness and shoulder extension are a must, but unless the gymnast knows which side to lean she won’t be able to pirouette and finish in a balanced handstand.

One drill I like to use helps the athlete learn by trial and error safely without falling off a bar 8 feet high. She discovers which arm to shift her weight onto in order to turn into a blind or a full pirouette. Take a panel mat station used for teaching back extensions and convert it to a one arm back extension handstand station. Then have her do a one arm back extension and back pirouette simultaneously and straight arm forward roll out.

The coach doesn’t have to constantly remind the athlete which way to lean. She finds out right away by trial and error and can try and try again until she gets it right.

Monkey see …monkey do!

2011-06-15T17:49:00.000-05:00

Monkey swings are a terrific way to teach young gymnasts to tap----for giants, flyaways, releases, etc…

Playing with this "school yard tap" at an early age makes it easier for the gymnasts to learn back giants. But don't focus too much on the technique (stretch in the back swing, extend the hips during the middle of the swing, knee tap to create the front swing).
Just make sure it's fun and safe so they'll want to do it often.

It won't make much difference if they get it immediately or if it takes 6 months. It will happen sooner or later. Give them a broad description of what you want them to do and let them go. Some will monkey swing naturally and some won't. No big deal. If any coach out there is afraid the gymnasts will pick up bad habits because they are bending their knees to produce the tap, I wouldn't worry about it. In 33 years it hasn't created any problems for me.

This video shows a fun way to teach it.

GAGE ghost town? Almost!

2011-06-06T21:22:00.002-05:00

Eight months ago I faced off with a nasty landlord who took my business, my buildings, and my family's freedom. It became a fight for my life and everything I worked hard for in my 33 year coaching career.

My purpose in life is to train Olympians and my GAGE buildings are my heart and soul for that purpose.
I abruptly left my buildings to escape the choke hold on me, but I resigned myself to the reality that I would never be back. In the end it was this train of thought that allowed me to take back what was rightfully mine in the first place.

I had no choice but to win this battle no matter what the cost.

I recently videotaped the inside of my buildings so I could give my family, friends, and supporters a whirlwind tour of the GAGE building that almost became a gymnastics ghost town.

Long live GAGE!

What is this skill?

2011-05-19T22:05:00.002-05:00

Down one----sharp 2-----short 3----hard 4

Hint: a bar release

GAGE IS BACK!

2011-05-15T21:49:00.002-05:00

As you might have noticed it’s been an 8 month break since my last blog entry.
Contrary to popular belief, GAGE is very much alive and kicking, and I’m back doing what I love to do----coach and educate.
I survived a really ugly fight for my family and my business. It was a fight for my life that I could not ---and would not lose because when it comes to family, there’s no stronger incentive to do what it takes to win the good fight. NO MATTER WHAT THE COST!
A nasty, greedy, shortsighted landlord tried to control my destiny for his own personal gain. Big mistake!
I decided not to write or communicate with anyone because I didn’t want to leave myself vulnerable to litigation and give the opposition an opportunity to get the best of me.
I love my profession. I love the people who do what I do for a living. Life is “Sport” and Sport is “Life”.
I’m now able to resume my role as an Olympic coach and am excited to take you with me as I teach my athletes gymnastics at the highest level,

News Flash! Got my buildings back this week! No more landlord!!!!

Good to be back!

Less is more!

2010-10-11T21:36:00.002-05:00

One of the most common coaching errors is talking too much.

I used to talk and correct too much while trying to teach skills. Often times the more I talked, the less kids heard. It's only human.

Try talking less. Then when you do say something it will be more meaningful.
After the initial instructions are given, let the athletes work out without you trying to make corrections after every turn. Let the kids figure it out after a few key instructions.

Give them a chance to make mistakes.

As all of us old coaches know, sometimes the best lessons are learned by making mistakes.

Gymnastics Enthusiasts Wanted!

2010-10-02T19:46:00.001-05:00

Leveraging me as a coach is necessary if I want to continue training athletes at the highest level. It would be cool if I had a limitless supply of coaches at my disposal with excellent knowledge and TLC under my direction. But I can't afford it nor would it be feasible to have head coach types follow my direction unconditionally. So the next best thing is to train non gymnastics people who are strong, passionate, and eager to be a part of something great. I’m recruiting spotting substitutes who just happen to be policemen, karate experts, and paint ball specialists. Works for me. It might work for you too.

See my video of non gymnastic people helping me spot and train my developing athletes.

Catch me if you can!

2010-09-14T17:45:00.001-05:00

That's what the bars seem to say to all gymnasts as they learn to catch a release.

Just see the bar, open your hands, slap down your dowel grips and wrap your fingers around the bar. How hard can it be? Some parents think it should be easy. But then they've never done gymnastics before or tried to catch a bar 10 feet in the air while flipping.

So why do some gymnasts have more trouble doing this than others? Maybe it could be a hand strength issue. Could be they have slow reaction time. Is it because they never played catch with a ball or threw a Frisbee around when they were younger? Probably all of the above.

What's a coach to do? Here at GAGE we provide drill opportunities to practice catching the bar in slow motion. You'll have to see my clinic on this subject to know what I mean by slow motion.

Meanwhile, here are a couple drills that have helped my athletes learn general bar catching for geingers and reverse hechts. Note the extreme unusual setting of the low bar in relationship to the high bar.

No Gym? No Problemo!

2010-09-09T08:55:00.001-05:00

Our Pan Am team had a long wait after breakfast before going to podium training. We were too far away from any gym. We needed to pass some time AND do light exercises before our grand entrance to the podium. So we improvised and used what we had at our disposal. Better than sitting around in the room doing nothing.

Check out our makeshift workout area.

Senior Pan American Games Facilities

2010-09-03T23:42:00.001-05:00

In all major competitions ---national and international, you National team parents never get to see the training venue your daughters practice in as they prepare for competition.

For obvious reasons of course.

Imagine the parents of all the competitors in a major international competition having access to the training venue. Crazy notion. It's already hectic enough with gymnasts and coaches training together trying to get along in a crowded gym but can't communicate with each other because everyone speaks a different language.

Wouldn't it be nice if you could just take a peek into the training gym? And if you couldn't travel internationally to watch your daughter compete, seeing the competitive venue would be really cool. Right?

Here are both in Guadalajara, Mexico. Enjoy!

You're now a part of the inner circle.

Day 4

2010-09-03T23:38:00.001-05:00

It's the day before our team and all around competition and we just finished breakfast. Only one practice session today so we have lots of time on our hands to wait, wait, and wait.
It may sound glorious to travel as a national team member and "see the world". But make no mistake---this is strictly business. We're here to do a very big job. So we can't get distracted. No straying away from the hotel, no shopping sprees, no sight seeing. Don't expect to see me come back wearing a big ol' sombrero on my head that I bargained for down at the local market. It ain't gonna happen.

We have a common dining area where everyone eats. Breakfast is breakfast. Usually breakfast food is the same everywhere so our team eats what everyone else eats. The trick here is to get the proper nourishment without the trappings of a non high level athlete. Which means there are definitely some things our athletes must stay away from to make sure they can compete at the highest level for their entire competitive career. Lunch and dinner are planned events to help control the quality of food and the quantity. "All you can eat" does not apply here. When you think about, it's not a bad life skill to acquire and practice even after the competitive career is finished.

Senior Pan American Championships----WE MADE IT!

2010-09-03T23:28:00.001-05:00

What a whirlwind! Imagine you being the parents of a Level 9 gymnast exactly one year ago. And Armine and I sit down with you to discuss the next two and a half years for your daughter in preparation for 2012. We tell you what to expect in the next 12 months---------- New skills have to be learned, qualifying meets are penciled in to get to the Covergirl US Classic and the Visa Championships, hopefully make the Jr. National team, and then get used to the monthly trips to the National training center.

The parents would have to trust that we know what we know, but in their minds it's a lot to wrap their heads around.

We've been able to forecast the future like this with many other athletes over the years--------we know the drill.

But what we didn't expect was that I'd be in Guadalajara, Mexico right now with not one but two of my gymnasts AKA newly appointed junior national team members to represent the USA in the 2010 Senior Pan American Championships!

In the words of Chef Emeril Lagasse---------BAM!

Trust, mutual respect and hard work go a lo-o-o-g way.

Go Dragons!

2010 Visa Championships!

2010-09-01T13:31:00.001-05:00

What a meet! Any of you out there who attended the competition know what I'm talking about. Great performances (especially the Jrs), great venue, and a great part of the country where gymnastics is extremely popular and the fans are amazing.

I'm happy to announce that two of my athletes made the national team for the first time AND they were already awarded an opportunity to compete in the selection camp where 6 girls will be chosen to represent the USA at the Senior Pan American Championships in Guadalajara, Mexico.

Congratulations Sarah Finnegan and Brenna Dowell on a great accomplishment!

More to come I hope….

Covergirl Classic 2010!

2010-09-01T12:26:00.001-05:00

Wow! I fully wasn't expecting this to be a meet of Visa Championship proportions. But here we were in a great arena on a podium with all the press and officials present like it was the American Cup.

What a great experience it was for my young elites to be in this environment. It's not uncommon to bring new kids into this competition where they fall apart because of the pressure and expectations of friends, family, and themselves.

All their heroes they've seen on TV and read about are here training at the same time, chalking up in the same chalk box, running down the same vault runway, tumbling on the same floor, and marking the beams just like them. They look the same as on TV-----only stronger, higher, more flexible, and awe inspiring because they're up close in real time.

If they can survive the initial shock of being here, it will serve them well as they prepare for the Visa Championships to be held later in August. The work we do in the gym from this day forward will be more meaningful now that my athletes successfully had their hard work pay off and some of their weak points surface in the competition.

Our girls did a great job and are ready for the next big step in the national team process. They now know they truly belong in this elite sorority!

The 2011 Dragon Invitational!

2010-08-29T09:26:00.000-05:00

If you're the decision maker for picking meets to go to this year, please consider coming to the Dragon Invitational.

You'll discover it's more rewarding to go to a smaller invitational like ours where you'll be treated like a valued guest. We run a very efficient meet, extremely gymnastics friendly and competitive for all age groups and abilities from AAU to USAG. There's lots of learning opportunities for all athletes in a warm and fuzzy environment.

I used to take my teams to those huge invitationals thinking we'd be able to enjoy a big arena type setting with lots of gymnasts from around the country competing at the same time. But in reality they were only mini meets within a huge complex.

Too impersonal for my taste.

If you think like me, then the Dragon Invitational is a great meet to bring your whole team.

And while you're here, make it a shopping, dining, and cultural experience that's uniquely Kansas City.

Because you've been reading my blog, I especially want to meet you and invite you to visit my living lab of gymnastics where we train Olympians.

Oh by the way…bring 30 gymnasts and we'll give you a net book---free!

Hope to see you!

Who needs a board anyway!

2010-08-24T20:25:00.002-05:00

We have drills using panel mats as vaulting boards because sometimes our athletes don't put 100% effort into their punches off the vault board. How do we know if they do or not? One way to find out. We take the vault board away and have them vault without it. It really makes them work.

Then put the board back in and watch them punch off the board to the ceiling.

The height of one panel mat simulates the height of a vault board. Two mats are twice as high which forces the gymnast to find a way to execute a round off high enough to stand upright for the yurchenko.

See Yurchenko drill video.

2010 Visa Championships in Hartford, Conn.

2010-08-15T22:17:00.001-05:00

Years of hard work came down to 8 days of pressure and tension in Hartford, Conn. this past weekend where 43 of the best juniors in the country had to duke it out to make the 2010/11 Jr. National team. The weekend is finally over and the end result is a gratifying one.

We have 2 more Dragons who are our newest USA national team members.

Sarah Finnegan placed 6th!

Brenna Dowell placed 11th!

Although they are officially Junior National team members today because of their age, what's significant here is they are both age eligible to make the 2012 Olympic team.

This all goes according to the 4 year plan we designed for these girls to meet their ultimate end goal. A lot more mile markers have to be crossed over the next 2 years and the road will be a rough one. Only the strongest will see it through.

We believe Sarah and Brenna can handle it because they're strong in body and mind and have clearly demonstrated their ability to achieve great things. Plus they have a great support system composed of family, coaches, team mates, and the entire community.

And an ever growing fan base.

Request for the P Bar mat manufacturer I buy from...

2010-08-10T19:02:00.003-05:00

Al,

I made the comment on your blog the other day "I haven't seen P Blocks like the ones you have before. What company made yours?". I've been looking into getting P bar blocks for our gym for a while now. I was toying with the idea of building a wood box with foam on the outside and putting a panel mat on top. I really like the way your mats were set up, large enough to have someone swing on each side of the mat. My goal would be to have three blocks to make two additional stations. I can tell you have the larger base block then the yellow mat on top. Did you have them custom made? If so, what dimensions did you use and who made them. Any help is appreciated. Looking forward to your response.

Thanks
--
Darren Reavis
Acadiana Gymnastics
Men's Team

My response:

Hi Darren,

There are no companies that make them because the way I teach skills and the mat system I developed are specific to the way I teach gymnastics. I tried to get AAI and other mat companies to make them but it went "whoosh" right over their heads. So I made them myself.

1) the base mat - 3 ft x 3 ft x 8 ft components: styrafoam core body: 24"x24"x84"---------------6" dense foam custom ordered from a local foam company for around the core body-------------18 ounce weight vinyl covering

2) the top mat - 3ft x 16 inches x 8ft components: styrafoam core body: 3 ft x 12 inches x 8 ft----------2 inch cross link foam on top and bottom------------18 ounce weight vinyl covering

Hope my blog is helpful.

Al Fong

Teeter Totter sit ups!

2010-08-05T21:08:00.001-05:00

Looking for a new twist on an old exercise? Here's something you might have your athletes try to help them develop specific strength for reverse hechts (bars), handspring fronts (vaulting), and dynamic body awareness.
.
It works! Just ask your kids the day after they do 5 sets of 10 how they feel!

Welcome to Wally's World and flip out!

2010-07-29T21:59:00.001-05:00

Why did I get into gymnastics? Why did you?

Why do gymnastics students around the world ---young and old, talented and not so talented, brave and not so brave----enroll in gymnastics schools?

TO LEARN HOW TO FLIP!

I mean...what else is there in life? Braggin' rights and show off time. This is something not everyone can do but secretly wishes they could.

Mr. Wally Meierarend has a cool way of giving his home school class the sensation of flipping in a fun, safe environment. Who says you have to be on a tramp or a rod floor or need a hand spot?

Not in Wally's class.

Oh by the way, just in case you don't think there's value to teaching kids their first back flip this way, don't let Wally's collegiate gymnasts know they didn't learn it right. Because it might mess with their heads next time they do their double backs with a double twist. Not.

The World would be a better place if everyone would just learn to flip.

Oh happy day!

Covergirl Classic 2010!

2010-07-25T06:55:00.000-05:00

Let me introduce you to our "Build a Bear" Philosophy!

2010-07-20T22:10:00.002-05:00

I'm sure you've been to a Build a Bear store before. You find them in almost every mall in the USA. You get to pick and choose different bear parts and bear accessories to build your own special teddy bear. A very cool concept with a personally satisfying end result.

In my gym, when I tell my athletes to "build a bear" they have a different take on the phrase.

It's important to teach kids to think as they do gymnastics so they'll be successful and safe.

Teach them to break down difficult skills into understandable and achievable parts, and encourage them build their own training stations.

They get to learn at their own pace by applying the knowledge of putting basic skills together----mastering them one at a time until they can grasp the concept of the whole skill.

No judgment.
No pressure.
No deadline.

Our kids learn to process what they already know, factor in their physical abilities and talents, and determine their own deadlines to completion. Now they're prepared to tackle any skill that's appropriate for their ability level.

So when I tell them to "build a bear" they know to go at their own pace, use their experiences and knowledge about skill development---and build the skill - one basic component at a time. This way they'll always get it---when they get it!

Build a Bear!

Here's another example.

Boys R Us

2010-07-15T21:29:00.001-05:00

There's no doubt girls can take a page or two from boys gymnastics.

P bar mat swings are for girls too! They're invaluable to learn pirouettes ----quarter turn by quarter turn.

Almost by auto pilot, lessons are learned about:

1) body tightness

2) transferring body weight from hand to hand

3) cast handstand body awareness

In addition, girls can learn valuable lessons using the back straddle cuts for reverse hechts, bale awareness drills using the stutz, pak awareness drills using the back toss, and a Jaeger (straddle front flip).

The intentional end result is you're giving your athletes valuable building blocks that they need to learn gymnastics skills. The best way to teach gymnastics is to give your athletes the opportunity to think, analyze, and process.

The P bar blocks help this happen.
See videos.

When it comes to twisting, it all starts with a simple rule...

2010-07-09T22:13:00.004-05:00

During Region 4's Congress a couple weeks ago one of the clinic topics I spoke about was "Twist Today for Tomorrow".

There's a mystery about twisting and how to teach it that plenty of coaches are looking for ways to understand.

Some gymnastics coaches weren't former gymnasts so it's hard to teach something they never experienced personally. Then there are coaches out there who were and still are excellent gymnasts who naturally know where they are in the air and can twist without thinking about it. Sometimes they don't relate to why their students can't grasp twisting as easily.

Here are three simple rules I give my young gymnasts as they learn to twist.

1) Crumble. Protect your knees, ankles, and back by giving in to the landing surface.

2) Fall responsibly. Don't try to break your fall by catching yourself with outstretched arms.

And the simplest rule but highly effective is...

3) "Land - jump 1/2".

A 1/2 becomes a full. A full becomes a one and a half. A one and a half becomes a double full----and on and on.

If you want more info about twisting, see my educational material at the GAGE store on my web site----- www.gagecenter.com.

Sarah's arabian double pike front rudi out was built-------one 1/2 twist at a time!

See video.

The new line up!

2010-07-01T20:54:00.001-05:00

How efficient is your team's workout? How many turns do your gymnasts get in a 30 minute rotation? A 45 minute rotation? An hour?

A number of things to take into account.

- What's the event? vault--- bars---beam---tumbling?
- What's the assignment for the athletes?
- How many stations are available to rotate around on that event?
- How many kids in a group?
- Time of year----off season ----middle of the season-----end of the season?

Does it even matter to you?

For my team we have a specific time table to accomplish certain milestones for each individual athlete. We strongly adhere to a year long periodization process for each competitive level. As you can guess the periodization strategy is different for the Level 5 gymnast as opposed to the Level 10 gymnast. (For Level 5 the big meet at the end of the season is State. For a level 10, the ultimate finish to the season is JO Nationals.)

Because we work hard to make use of every minute of our typical workout -----driven by the goals that the gymnasts, parents, and the coaching staff all agree upon, our athletes line up a little differently than most other teams.

Using long tramp workout as an example, our team doesn't gather at the beginning end of the tramp directly opposite the resi pit landing. Instead they stand perpendicular to the resi so they can watch each other tumble, hear the coaching comments, and even help coach their fellow team mates. Only 2 people line up at the beginning end as one is walking to line up behind them. This keeps the athletes totally concentrated on the task at hand. If everyone clumps up at the end, the line goes slower and it's easier to be tempted to lose focus. See video.

This is only one of the many tactics coaches can use to have a more efficient, productive workout.

2010 Region 4 Congress

2010-06-28T00:09:00.001-05:00

This past weekend I had the pleasure and honor of conducting 6 presentations to my Region 4 coaching peers this past weekend.

The topics I chose----

Armine Barutyan Fong's dance warm up and preparation for floor routines---Our 1st step for teaching gymnasts how to perform beautiful floor and beam routines.

21st Century Vaults and Training Stations-----Drills and stations for the high end vaults

Exercises You Probably Do ----And Some You Probably Don't But Need To ------- you can never be too strong

Bar catching exercises---Use these drills BEFORE teaching the actual bar release skills.

Twist Today for Tomorrow-------Take the mystery (and the fear) out of twisting. Necessary for all events.

Fear No Bars----station set ups and progressions for big bar skills----Good for the beginner coach and useful for the experienced coach as well

Lots of questions were asked from my younger counterparts who wanted to avoid the mistakes I made as a coach during my earlier years----- and lots of laughter reminiscing with old friends who remember "back in the day" how it used to be.

Every time I give clinics like this, it always humbles me, because as much as I've learned over the years, there is much more to learn in the future. And it gives me the opportunity to "thank my lucky stars" for the life style I chose so many years ago.

For all aspiring gymnastics coaches-----I salute you!

The Essence of Team!

2010-06-24T08:20:00.002-05:00

Even though gymnastics is commonly viewed as an individual sport, training alone is hard to do---for the gymnast and the coach. No matter how talented the athlete is, she'll always be happier and more successful when surrounded by a team to share the good times and the trying times ----the peaks and valleys throughout the journey called "gymnastics".

I believe in teaching athletes to know the progressions of skills and be able to build their own training stations. In addition, it's important that they know how to spot. From a learning point of view, becoming a teacher helps them become a better student.

Embracing team work is essential for all aspiring gymnasts. And it must be taught early in their careers. See video.

Best Dragon Camp Ever!

2010-06-18T22:55:00.001-05:00

Thanks to Hal Halvorson, Armen Astoian, Paul Sargyan, Terin Humphrey, Sarah Shire, Amanda Grimes, and Alicia Hatcher----our June 14th camp was hot, hot, hot!
This was a no nonsense camp where the concentration was on future skills for the upcoming season and beyond. It traditionally becomes the spring board to the upcoming season where most of our athletes move to the next level.

No skits, horse back riding, swimming, or ropes courses---that can be had at the big commercial camps. Just great gymnastics in a high octane environment where everyone is working hard to outdo their fellow campers. From double doubles to high flying releases, the approach to teaching is through education, progressions, and outstanding coach interaction. There's no shortage of training stations and mats galore to make learning the big skills achievable.

Not all of our athletes are going to be elites. In fact, only a handful has that potential. That doesn't matter. What does matter is that every girl on our team gets the same treatment regardless of her competitive level.

Thank you gymnasts and parents for allowing us to help you achieve your gymnastics dreams!

The Elite Debutantes!

2010-06-13T20:47:00.003-05:00

Fresh out of JO Nationals and straight into the elite qualifying meet for Sarah Finnegan, Maddie Desch, and Jenna Bresette.

Brenna is leading the pack as the "experienced" one.

Not something average athletes should attempt because it's a grueling process and the odds are against them. The scoring system is different, the big skills are harder, and the requirements are daunting. Count on this----your leg isn't high enough, the split leap isn't 180, the handstand is at an angle, the landings are too low, and you didn't make your connections. You took too many steps on the dismount, landed too close to the vault table, stepped out of bounds, repeated a skill, and you were overtime in your beam routine. Some kids can handle the criticisms. Some can't. And even fewer can handle the pressure, let alone the longer hours of training and preparation.

Still, kids are coming out of the wood work for a chance to be called elite. Be careful what you ask for. Parents too.

Good news! Brenna, Sarah, and Maddie qualified this weekend all the way to Visa Championships and Jenna made it to the Classic where she gets another shot at qualifying to Visa. Great job everyone ---athletes, parents, and coaches. (The Wholly Trinity) Can't get there without it.

Now...on to the US Classic in July. There goes our summer. Seems to get shorter every year. But we're not complaining. Go Dragons!

What the heck is that?

2010-06-10T08:54:00.003-05:00

That's what I said a few years back when I saw Tom Forster's athletes performing this skill. Part hecht, part back stutz----with a full twist. In some circles it's considered a full twisting hecht. In others (like the men) it's not. Still, performed correctly it's a beautiful thing!

Warm and Fuzzy Back Giant Progressions

2010-06-10T08:15:00.002-05:00

Teaching back giants to Level 4's and 5's is just like building a house. Having the right tools and the knowledge to properly use them takes the mystery out of the building process and makes for a fearless, exciting experience for the athlete, parent, and the coach.

As a coach I can certainly break the skill down into a million pieces and spot the skill through all the progressions. But if you have alot of Level 4 and 5 athletes like we do, spotting all these kids every day becomes a formidable chore---not to mention time consuming. My mantra is to work smarter----not harder.

Bar stations are a must. Mats. mats, and more mats are mandatory. That's a luxury we've acquired over the years that I realize many of you reading this blog don't have. So make it a point to see what we have at GAGE and come up with your wish list to get the tools to teach gymnastics safely and fearlessly. See these videos. Pictures speak volumes!

Gemeanie wants progressions for the backward roll to handstand...

2010-06-03T18:37:00.000-05:00

The back extension

I use mats and props for most skills to:

1) Break the skill down into more achievable parts.
2) Make it easier for the gymnast to understand the mechanics.
3) Help the coach spot the skill safely.

You're on the right track to ask how the skill should be taught correctly to prevent bad habits or poor execution. It helps you avoid problems with future related skills down the road.

To answer your question about my suggested technique for the starting position----squat down to start the roll is the easiest, but the squat down - scoot, and the pike down are all relevant to future skills as well.

Here's a useful panel mat drill my coaches like to use when they teach a straight arm back extension for level 3's, 4's, and 5's.

Bars 101

2010-06-01T11:57:00.002-05:00

The heart and soul of bars in my opinion is the clear hip circle. Some people call it a free hip circle. A properly executed clear hip circle to the handstand relates to other circle swings like toe hands and stalders, and of course giants, releases, and dismounts.

Some coaches bypass this fundamental skill and move quickly on to the bigger skills. They have their reasons and that's all that really matters. But it's been my experience that those athletes who come to my gym to train have trouble relating to the advanced skills without a good clear hip foundation.

So....it's something to think about. Meanwhile, here is the other important element needed to become a successful bar swinger at all levels from compulsory to elite------the tap swing. Here's one of my favorite bar stations for this very important basic movement.

So you think you can coach!

2010-05-26T11:31:00.001-05:00

Want to be a successful Elite coach someday? Then learn your craft by teaching Level 4 and Level 5 gymnasts. Some of my favorite drills for teaching advanced vaulting and tumbling came from my days of working in age group gymnastics. You develop a real understanding of the core basics. When basic skills are taught properly at an early age, it's a lot easier to teach more advanced tricks later on.

Now----having said that, it's easier said than done.

The worse thing a coach could do is to try to explain too much to a 6 year old how to jump high, hurdle step, tap swing, or tumble in a straight line. Instead, create stations out of mats and other soft surfaces so the gymnast can visually see and physically feel what you're trying to teach. "Jump high" means little. Seeing a high mat and jumping onto it is understandable. "Hurdle step" is a confusing concept. "Skipping" makes more sense. "Tap swing" is a foreign concept, but kids understand a "monkey swing", especially when using props like a soccer ball to kick at in the front swing phase. And finally, getting a gymnast to pass through the handstand position when learning a cartwheel, round off, or back walkover becomes a cinch with a visual and physical "wall" teaching aid. (See video.)

FYI….as a future elite coach, you better learn "patience" from working with compulsory kids, because you're going to need it at the highest levels.

Versatile Straps

2010-05-21T11:37:00.002-05:00

Every athlete on my team has her own pair of straps to swing "pipe" (men's high bar). What a great way to teach circle swings like clear hips, toe hands, and stalders. And of course giants. But we also use these straps to help teach the gymnasts to keep their arms shoulder width when reaching for round offs and front handsprings. It's all about getting the fullest extension and stretch. The novice gymnast can't feel her stretch---or lack of it. So to help remind her, use a strap.

Kevin asks....

2010-05-19T09:43:00.002-05:00

"I guess I'm asking for some ways to teach good work ethic and ways to discipline those who are not doing what they are suppose to be doing. (i.e. fooling around between turns or not following directions)."

Here's my answer.

First of all, teaching good work ethic can't be done overnight. And it may be too late to try with your current group. More than likely you'll have to completely change the culture of the team, starting fresh with Level 4's and the 5's. (Keep in mind some kids already possess a good work ethic. Cherish them.)

Lots of variables to consider if you want to have a hard working, respectful team:

- Age of your gymnasts----- Are we talking about 6 yr olds or teenagers? If you have young kids, over time you can develop a team characteristic that will be hard working and responsive. If you have teenagers already set in their ways, it will be very difficult.

- Your coaching history - Your athletes' willingness to comply with your coaching requests only happens based on your past and present success as a coach.

- On what events do you have this problem and how many stations are there?
If you don't have enough stations and the kids don't take turns quick enough, they'll be tempted to talk because it's too slow.

- How many kids in the group? ---6 to 8 kids are manageable for an efficient workout. 12 in a group becomes difficult to control unless you have 3 or 4 stations where they move from one to the other without waiting

- Time of the season -If it is the off season you train for skills and reps. During the season you train for routines which requires a different mind set to the daily assignment.

- Current team culture - Respectful? Not? A united team? Or one with cliques? More of a social club---less of a goal oriented team?

- Parent support or lack there of - Are they appreciative of what you're trying to teach---respect, promptness, strong work ethic, appreciation for excellence? Or are they too protective and interfere often?

- Communication channels to the gymnasts and the parents---how often do you communicate?

- Gym business: strong enough to support a team for the next 10+ years? It will take time to change things the way you want it. Are you---or the gym going to be around long enough to see it through?

Meanwhile, for your own sanity work more with the athletes that do have the work ethic you're looking for because they'll listen and cooperate. If the others want your attention, let them earn it by cooperating with you.

But disciplining kids by dishing out exercises makes you the bad guy.

Jumping for joy!

2010-05-14T11:22:00.002-05:00

For building leg strength and power, we've tried it all. Frog jumps, press machines, squat racks, partner squats, single leg squats, plyometrics, etc… Whatever works-----works. Keep in mind that any exercise is only as good as the attitude, concentration, and the effort. The athlete has to buy into the notion that this will help her do better gymnastics.
Mix it up and keep it fresh. And never---I repeat never use exercises as a form of punishment!

Here's a variation of a jumping exercise which can be used as a warm up and a power explosion jump exercise. Note the height of the foam blocks compared to the height of the girls. It's harder than it looks.
See video for the block jumps.

Now comes the fun!

2010-05-13T14:09:00.001-05:00

The age group season is finally over. Here comes the part of the year I always look forward to. Playing with new skills! The athletes are in the best physical condition of their lives so trying new things and exploring uncharted territory is fun and good for the mind. It's something for the kids to look forward to when they walk into the gym instead of the boring but necessary sets of routines over and over again. Of course we still do strength work and ballet barre work. That will always be a part of the workout regimen. In fact during the off season it's a great time to ramp up the strength in preparation for the upcoming season.
We like to mix up the working groups occasionally. Level 4's work with the Level 5's and 6's. Level 7 warms up with the Level 10's. Level 9's bounce tramp with the Level 6's, etc…This keeps our team connected. Our younger gymnasts learn from their older team mates. The older gymnasts become teachers which in turn helps them become better students.
During the next few months I'll let you peek into my world as we teach new skills on all the events.
The one thing that becomes a balancing act for us elite coaches is that our elite season is just now starting. So while we're playing with cool stuff for the majority of our team, the few elites are hitting it hard to qualify to Classics, Visa Championships, and ultimately for international competition.

Experience is the best teacher!

2010-05-08T22:15:00.001-05:00

Preparation for the biggest meet of their gymnastics career takes on a whole new level of consciousness. We can tell our athletes all day long how big it is, how good all the other athletes are, how little time they have to warm up, and how fast they have to move from one event to the next. It doesn't matter, because unless they experience it first hand it's hard to relate.

Getting the athlete in shape physically for the Level 9 Western Championships and the Level 10 JO National Championships is actually pretty easy. The hardest task is mentally preparing her to hit her routines when it's time to. Just like you golfers out there, it's pretty easy to make a 3 foot put. But when there is money on the line----lot's of money----making that put becomes significantly more difficult. Although for the gymnasts money is not the goal, I'm sure you get the analogy. The only way to develop the mental toughness to be successful is to simulate the same conditions and stress in a meet situation and train under those same meet like conditions.

FYI…We did exactly that during the last 2 weeks before Level 9 Westerns and 2 weeks before we went to JO Nationals.

How did the Dragons do?

Sc-o-o-o-o-o-o-o-o-o-o-re!

Team Update

2010-05-02T19:42:00.001-05:00

Been really busy preparing for the Western Championships and the JO Nationals. I put everything on hold outside of running a business.

Qualifying athletes to the final meets of the season is never easy. The peaking process is tricky since we need to make sure the athletes can perform their routines well enough to qualify to the next round but still leave room for fine tuning improvements for an extra .1 here and there at the end.

Physically my gymnasts are in top shape. But that's not enough for a successful finish to the season. The most important (and the hardest) task is to mentally prepare them so they can hit when they need to regardless of all the surprises that happen during a championship.

Next week will be the end of a long age group season.

But it's just the beginning of our Elite season. Stay tuned.

Coaches---take advantage of this opportunity!

2010-04-21T10:30:00.001-05:00

Dragon Gymnastics Camp!

I've received lots of requests for everything from teaching skills to wanting spotting advice to setting up the best teaching stations to helping an athlete overcome her fears.

Please consider bringing your athletes to one of our Dragon Gymnastics camps where I can help with all those requests---and more.

We don't have extracurricular activities like swimming, fishing, horseback riding, skits, etc...Is that really what you want for your gymnasts? Or do you want them to learn gymnastics easily, safely, correctly?

We have lots to share. We have the best training stations and the perfect environment where your gymnasts can actually learn via osmosis by working out with our Dragon athletes. Our staff is the most knowledgeable and experienced and knows how to make gymnastics fun and fear free.

Plus... you get to peek into our world as we build our next generation of international gymnastics stars!

We'll unlock the secrets to learning:

- Bar releases
- Multiple twisting/flipping bar dismounts
- 21st century vaulting
- Front and back twisting made easy
- No fear double backs and double fronts
- Front and back giants----and beyond
- Beam systems and progressions
- Floor dance warm up preparation for great floor routines

Our camps cost less than other typical camps. We have lots of hotels and tons of restaurants within walking distance, so you can stay where you want and eat what you like. (No such thing as “crummy camp food” here!)
Special pricing is available based on how many athletes from your team come. (Accompanying coaches attend free.)

Please call us to reserve your spot in one or more of our camps today!
GAGE ---- (816) 229-7775

Name that skill!

2010-04-20T13:53:00.002-05:00

Progressions are everything in teaching safe and successful gymnastics. So it's our job to find a way to break down a big skill into bite size, edible parts that make sense to the gymnast in stages of development. We create stations that help teach difficult skills safely ----------for the gymnast and the coaching staff.

Cool thing about gymnastics is that often times a skill is invented from a mistake made by a gymnast who was trying to do another skill.

One skill leads to another variation to a new skill to another variation---and then you discover there's a whole new look because of the change in angles, entry points, or exit points.

Here's a question for the young up and coming coaches. (You veteran coaches already know the answer.)

In the videos below, what skill is in the stage of development?

Does your gym need a Gymnastics Mat Makeover?

2010-04-12T15:07:00.002-05:00

Gym Owners! Are you like me? You want a gym that looks fantastic so you can attract new customers and keep your current customers happy. If you've been in business as long as I have you've probably got some distressed mats that look, well---embarrassing. They're not old enough to throw away, but they don't have the look you'd like for your gym to be fresh and brand new again.

I recently found a "hole in the wall" shop in Kansas City that specializes in commercial sewing, specifically making vinyl cover products. I asked the owner if he could recover some gymnastics mats for me and he said he'd give it a shot. I gave him the dimensions of a 6' X 12' X 2' deep vinyl bag. (I had all this old pit foam I was going to throw away after I bought new cube foam for one of my pits. I figured if he could make me a bag that was easy to fill, I could get a really cool crash pad with unlimited use in the gym that would cost me very little.)

Wow! Was I pleasantly surprised! Not only could he do it but he gave me a price that was quite frankly -----in the words of the Godfather----a deal you can't refuse. He uses the same 18 ounce vinyl that the equipment manufacturers have.
And he can sew any shape and offers at least 5 different colors!

Since he has no contacts with the gymnastics world I've agreed to help him make his covers available for any gym club who's interested. Contact me if you want to know more.

(Look at the videos of his handiwork.)

This makes it all worthwhile.

2010-04-11T11:08:00.002-05:00

Over the years athletes and their families cross paths with us to pursue their dreams and then move on to new chapters in life. We're thrilled and honored when some of our athletes come back and want to share our passion for gymnastics by coaching with us side by side.

Tiffany Davenport is the perfect example of an aspiring young gymnast who enjoyed a very successful career as a celebrated Dragon during her competitive years, who loved the sport that defined her----and decided to join forces with us as we train the next Olympians. She was an excellent gymnast. But today she is an outstanding coach with few peers. Her gymnastics passion and goals are the same…except her role now is more the mentor and less the athlete. My young Dragons are indeed fortunate to have such a role model/coach/motivator/mentor!

Speaking of special moments when athletes stay in touch, this text from Courtney McCool especially moved my wife. As I wrote in one of my earlier blogs, Olympians and their coaches develop a bond that lasts forever.

With Courtney and Armine Barutyan you can see what I mean.

Courtney McCool texts my wife….

I love you Armo!!!!
Just wanted to tell you I miss YOU very much and think about you every day. I hope you have a BLESSED YEAR so far!!! I couldn't have been blessed with a more caring loving coach /friend/second mom/role model!!!

Thank YOU for being YOU ARMO I LOVE YOU!!!!
8:42 am Tuesday March 1

Vaulting starts with the run. Learning to run starts early.

2010-04-04T13:36:00.002-05:00

Most people take running for granted. But coaches from all sports know there's a science behind it, and when properly applied makes for dramatic athletic performance.

Running for vaulting falls into that same train of thought.

But when you're training young gymnasts it's important to recognize there's something scary about running full tilt toward an immovable object and jumping over it. That's what they do when they vault over a vault table. So it's not uncommon to see young gymnasts run very cautiously.

While I can appreciate running drills that are being used to train athletes looking for a personal best time in the sprinting events, these types of drills don't necessarily need to be introduced to the young gymnasts immediately. It's more important to develop depth and distance perception qualities at an early age with the use of warm and fuzzy objects to fit their comfort level, in addition to creating an environment where the young kids can safely learn to overcome fears of running into something hard.

Mr. Wally does a great job of keeping his preschool boys active and busy by getting them to run and jump over mats. They have to figure out how fast to run and how far to jump---from one foam block to another. It's safe, it's fun, and it's challenging. Sometimes they crash and burn, but it's soft enough they don't get hurt. Which means they're more likely to try it again and again. To me, this is where vaulting starts for beginners. The depth and distance perception exercise trained in this fun manner is invaluable later as the gymnasts learn to gauge their run toward the vaulting table.

See video.

My coaching peers remember when…

2010-03-30T14:08:00.003-05:00

Something I hear a lot from young coaches is how tough it is to coach gymnastics at their gym because they don't have-----a pit, a trampoline, enough mats, not enough beams, old equipment, etc…

I can relate. And so can all the other coaches who have been around in this sport before it became popular.

- Many of us remember the first time we saw a tumbling mat that wasn't made of hard rubber or horse hair. To be able to tumble on something other than a hard wood floor or concrete was heavenly.

- Not too long ago trampolines were frowned upon by the insurance industry and gym clubs shied away from using them. So, resourceful coaches found ways to use a Nissen mini tramp to create interesting stations for vault, tramp substitutes, and tumbling aids. Ask any coach who was around in the '70's and early '80's to show you some of the things they did with a mini tramp and you'll be amazed.

- If gyms didn't have a mini tramp, the coaches would use a truck tire innertube for bouncing. Another substitute was putting 2 vault boards together side by side on the floor and a panel mat on top to tumble onto.

- Try asking a gymnast today what rosin is and how it was used. The very idea that balance beams were made of solid wood is a foreign concept. To stay on the beam, the gymnasts would have to grind their footies (standard wear in those days) in a rosin box so their feet wouldn't slip off the wood beam surface. (Rosin is the stuff violinists use to rub on their bow strings.)

- Mushrooms were something you ate, not something you swung circles and did flairs on. When the mushroom was first introduced it cost more than most gym owners could afford. So what did resourceful coaches do? They made their own mushrooms using giant wood spools for wire rope with a dome shaped wood top and covered it in jean material.

- Most of us didn't have the mats and foam pits that are common today. But the coaches always managed to find discarded mattresses or had parents willing to donate old mattresses. Covering them with a fabric was optional to most coaches because they didn't care what they looked like. They just cared that it did the job of keeping gymnastics as safe as possible.

- Gymnasts didn't have CD's, ipods, or tape cassettes to play their music for their floor routines. They had a pianist playing on a piano during their floor routine.

- Ask those coaches who got their start in the YMCA, Sokol gyms, and Parks and Rec's facilities what it was like to come to practice a half hour early to set up the equipment and tear it down afterward every practice day because the gym was also used for basketball, volleyball, and fitness classes.

I'm sure many of you reading this can come up with endless examples of what you did to coach the sport you love.

Coaches and gymnasts today have got it soooo good!

Gymnastics is good with GAGE!

2010-03-28T14:22:00.003-05:00

Busy 2 weeks!

Last week was the Girls Junior Olympic Level 5 through Level 10 State Championships---the final meet of the season for our Level 5, Level 6, and Level 7 teams, and the qualifying meet for Level 8, 9, and 10 to go to Regionals. We had a very successful competition with most of our athletes turning in their best performances of the season. It's always tricky to be contest ready for State without peaking too soon.

This week was equally exciting because we hosted our 1st Annual Silver Dragon Invitational on Saturday featuring the AAU athletes and on Sunday the Boys Junior Olympic Level 4 through Level 10 State Championships.

Regardless of the age or level, all gymnasts love to compete and show off to family and friends. It's very cool seeing the audience cheer and clap for all the competitors. The nerves, the excitement, the disappointments, and the great satisfaction of a performance well done ----this is something shared by novice and expert alike. Video cameras at the meet capture a precious moment in time that makes up a small part of the gymnastics journey. Some athletes will continue, others will move on to new horizons, but all benefit by participating in such a noble sport.

Congratulations to all the athletes for an outstanding weekend!

Ode to Terin Humphrey

2010-03-21T22:26:00.002-05:00

Being an Olympian is a special status few will ever attain in their life time. Coaching an Olympian requires a special relationship that most people can't imagine. The coach and athlete connection starts from an early age and only gets stronger with time. It's a bond that lasts well after the gymnast retires and hangs up her grips for good.

As you can imagine, over the years we've seen gymnasts come and go. Athletes and their families share moments in time with us as the Wholly Trinity collectively works in unison to help the gymnasts reach their dreams. More often than not, most succeed. But occasionally some fall short. Such is life.

So it's really a special moment when an Olympian not only comes back to visit but continues to be involved in our lives, not as a gymnast this time but as a fellow coach.

Terin Humphrey, 2008 Olympic Silver Medalist definitely has a life outside of gymnastics and a promising career in law enforcement, so it's an honor and a joy to have her with us as much as she has time, and as much as she wants. Welcome home Terin! We love you!

Strength is a beautiful thing!

2010-03-16T12:50:00.003-05:00

Our Dragon team warms up every practice followed by a series of gymnastics exercises. Stall bar leg lifts, cast handstands, ankles, leg jumps, press handstands, rope climb, etc...
Notice I said "gymnastics". Beginner coaches often make the mistake of applying power lifting or body building exercises to their team workout and see unintended results after a couple years. Our goal is to make our athletes strong yet lean, graceful, and aesthetically balanced. Great gymnastics starts with posture and lines.

Some kids are naturally strong. Others have to work really hard to make even the smallest gains. No getting around it. But that's okay because we're building more than muscle. Our athletes are building character, learning to set goals, and developing an appreciation for hard work that pays off in the end. Satisfaction guaranteed!

See 8 year old Katie below. She's under the "naturally strong" category. Dragon Power!

Why I respect figure skating!

2010-03-12T09:54:00.001-06:00

My wife has 2 favorite sports. Gymnastics, of course----and figure skating. She's drawn to the athleticism, the grace, the beauty, the sparkles in the hair, the feathery costumes, the exuberance, and the drama in the Kiss and Cry area.

The similarities of figure skating and gymnastics are noteworthy. The top athletes in both sports have an unwavering love for their sport, possess a gutsy toughness that can't be taught, dedicate their lives to years of practice, and endure intense physical training including dance and weight lifting.

I've spent years developing progressions and lots of money designing and outfitting my gym to allow me to teach difficult gymnastics skills like bar releases and multi -flipping/multi - twisting skills in the safest manner possible. I try to give my athletes a perspective on how gymnastics has evolved. The kids today don't know how hard it was "back in the day" when gymnasts had to land on horse hair mats, use wood beams, tumble on hard wood floors, swing uneven bars that were close enough to beat the low bar with your hips, and vault using a wood beat board with no springs over a horse that, well…looked like a horse. Trampolines were used for one thing and one thing only---bouncing into the air and flipping. Today we use them for every event and it's revolutionized our teaching to the point where injuries caused by the constant pounding on a hard surface have diminished substantially.

When it comes to twisting in tumbling the gymnast takes off with both feet and lands on both feet. If my athletes have trouble landing and sticking a full, double full, or a triple full, I remind them the skaters jump off one foot with a skinny blade attached to a boot and land on the blade of one foot. Single, double, triple, quad. OMG. No mats, no bungee system, no loose foam. Just hard ice. Imagine how many times they crashed and burned on the ice over and over again before they learned to land properly.

There's lots to respect! But I'm sticking with my sport.

Chiaroscuro comments and asks....

2010-03-04T22:56:00.007-06:00

Good luck to you! Preparing for states/regionals/westerns/nationals is definitely an intense time but it really shows the kids what they're made of.
Regarding your "secret sauce", I'm curious to know what you do when you see a parent becoming too emotionally involved with their gymnast's day-to-day struggles and triumphs?
February 27, 2010 9:45 PM

Al Fong says...

Education and communication! The realities are it is a first time experience for most of your team parents to have a daughter on a gymnastics team. They may or may not have played sports. Some might have been a high school or college athlete, and a very few actually played a professional sport. But there's a good chance most of your parents have zero experience in gymnastics at any level. In my formative coaching years I didn't factor this into my meetings with high maintenance parents. I've since learned to minimize parental conflict by being proactive. Education and communication! Most parents respond well because I can give specific examples of similar situations from the past that I've learned from. Each season we give the parents team rules and policies addressing everything from explanation of tuition to gymnast's expectations to parent obligations to team travel, etc... I also let them have my email address so they can contact me for comments and questions.

It doesn't always work but it helps a lot--- a lot---- a lot!

Drills for Front Aerials---"Balanced" wants to know...

2010-03-04T22:11:00.011-06:00

"Balanced" asks...

Do you have any drills/suggestions for teaching a front aerial? I have lots of drills for landing them on the beam once they have the skill, but none for the take-off or those just learning.

Al Fong says...

My assumption: The gymnast you want to teach a front aerial to can already perform a front walkover and a one step front handspring step out.

Try using a long tramp like Tumbl Trak (manufactured by Doug Davis) and a sting mat to help your athlete with the one foot takeoff. I've had great success with this training station because it gives a similar action to pushing off the floor but with more bounce to launch a gymnast into the skill.

The other training station I like is the vault board because it's progressively versatile. Notice how Sarah uses the front end of the board for more lift (because it bounces) and the back end which has no bounce but is slightly higher than the landing mat. Arm swing varies depending on the athlete, but keep in mind there has to be a coordinated simultaneous swing lift of the arms---with the front leg push off---and the back leg kick over.
Have fun!

Alan Herron asks…

2010-03-02T01:35:00.002-06:00

Looking for good drills to help a gymnast get an Uprise to Handstand. She is very close to making it but just needs to get her hips higher and more over the bar to handstand. Any suggestions?

My suggestions:

Strength and timing are the ingredients to the back uprise handstand. If your gymnast is strong enough but can't quite make it to the top, she probably needs to do the numbers to get the skill. Use a strap bar for the repetitions. (See video)
As it gets easier for her, add a weight belt and her shoes to make it harder to complete. (See video) But if she's not strong enough there are a couple things you could try.
1) Trampoline drill (see video)
2) Use a pulley type machine to develop the specific strength necessary for the uprise, Look for my blog " When it comes to strength---- the Dragons lift weights". January 6, 2010.
Over time she should be able to do it successfully.

It's Time to Get It---Got It?

2010-02-25T10:54:00.001-06:00

Right smack dab into the 2010 age group season with only one month before the State Championships, we've begun to push our athletes physically and mentally so they can train complete routines daily without drama. Easier said than done however because it's never fun. Here is where we start to see the leaders in the group---the kids who have solid goals in mind, and are truly the real deal when it comes to competitiveness. They not only talk the talk, but also walk the walk. You can pick them out of the crowd easily. They're the ones who always manage to finish their assignments no matter what, sore or not--- tired or not---on a good day or bad day. Remember the Wholly Trinity? I told you I'd be mentioning this concept repeatedly throughout the season. (Check out my earlier blog on this subject). If the parents are shouldering their responsibilities, the coaches are fulfilling their part of the deal, then we expect and demand that you--the athlete own up as well. Assuming your goals are the same as what we all agreed upon and accepted before the season got underway. So come on…deal with it. Catch up and stay with us. No one said this was going to be easy. Go Dragons!

The Dragon Block-----A Mistake Gone Good!

2010-02-22T14:46:00.002-06:00

Sometimes the best things in life come from mistakes. Back in 1984 I built a unique training station for bars out of old mats, metal tubing, and bungee cords. This prototype made it easier for me to teach bar releases and took the fear out of flying through the air. I decided to contact AAI to custom build this station so it would have a quality look and feel that I wanted in my new gym. I met with a sales person who assured me it could be made after showing him my design. He in turn gave it to the engineers and tried to explain what it was supposed to look like. To make a long story short--- what I ordered and what I got back was totally wrong----and expensive. As soon as it was shipped to me I was ready to install it. Oops! What the heck is this? How could they get it so wrong? After a meaningful discussion with AAI they agreed to let me have it at their cost. Besides--- what were they going to do with this odd shaped foam configuration? They couldn't sell it. No one would buy it. So I kept it. But now, what was I going to do with it? Little did I realize back then that this single mistake turned out to be the most versatile teaching tool I use today for tumbling. vault, beam, and yes----bars. If you tried to buy one you wouldn't be able to because no company makes it. But after I show you the multiple uses for this foam thing in my future blogs and upcoming clinics, you'll want one. Look at these videos. This odd shaped foam thing helps slow down the speed of the reverse hecht so the gymnast has time to catch the bar. Plus it takes the fear out of flying through the air and I don't have to risk my body getting hurt by spotting it.

Beam Doesn't Have To Be Scary

2010-02-22T13:57:00.003-06:00

We build our athletes from the bottom up. Level 3, 4, etc...to the optional levels. A few even make it to international level--AKA the Olympics. Over the years we've developed a system that consistently produces winners. From the lowest level to the highest, our Dragon gymnasts are similar in skill basics, body type, attitude, behavior, and are wildly passionate for gymnastics. To develop this kind of team you have to be consistent. It's all in how you raise them from the beginning. When it comes to controlling the fear factor as we teach the "scary" skills, progressions and the right training stations are critical. Our station for the split leap on balance beam is one such example.

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The Dragon Invitational! Oh What A Weekend!

2010-02-15T09:36:00.001-06:00

Whew! An amazing weekend of gymnastics excitement.
The GAGE 25,000 sq. ft. gym is the perfect venue to have a big meet because of its sheer size and all the equipment custom made for competition.
A huge thanks to the Dragon team parents, who helped empty the gym, set up the competitive arena, break it down afterward, and put everything back in place after the competition was over.
Our claim to fame is providing a great competitive environment that's soft, warm and fuzzy so the gymnasts can bring their best performances. Lots of friends and family were able to come see what we do----and it's awesome. Seeing gymnastics on TV is one thing. Seeing gymnastics in person watching someone you know really gives a whole new perspective and a true appreciation for what this sport is all about. A special thanks to Karla Grimes and Carol Dowell for all the planning and organization that made the Dragon Invitational and the Dragon Cheerfest a huge success!

This is eye opening!

2010-02-11T10:25:00.004-06:00

Do you have a gymnast who has trouble landing on her feet when she does a double back on the floor? Or a double back beam dismount? What about an uneven bar double back flyaway? Some gymnasts have cat like senses where they can always land on their feet. But others have a difficult time knowing when and where to open in order to land upright-----let alone be able to stick a double back. Jackie kept over rotating and landing on her back. I discovered she was closing her eyes so I worked on some drills stressing eye contact concentration. In a week's time we got it fixed! (See videos.) As a coach, the very first thing you should do is find out if the gymnast keeps her eyes open or shuts them when she flips. Seems like common sense. But then there is nothing common about doing gymnastics. That's why our sport is so cool!

My Invitation to Really Learn Something at my Dragon Gymnastics Summer Camps!

2010-02-07T23:46:00.003-06:00

You get to peek into my gymnastics world as we prepare for the US Classic and the Visa National Championships. We have 5 girls training for the National team and our competitive season is right smack in the middle of summer.
Our goal this year is to place 5 girls on the 2010 National team and ultimately put a Dragon on the 2012 Olympic team. By coming to our camps, you’ll get to see first hand the kind of training it takes to meet this goal!
Without a doubt, you’ll never get to see this at International, Woodward, Lake Owen, or Karolyi....and it’s doubtful you’ll ever get to see it anywhere else.
Just imagine. Here’s a chance to get an early glimpse of an Olympian in the making. Wouldn’t it have been cool to say you were at our summer camps back in 2003 when Terin Humphrey and Courtney McCool were preparing to make the 2004 Olympic team? You would have witnessed 2 Olympic stars in the making right before your very eyes--- in the same gym, probably on the same event. You could have heard every coaching comment, seen every progression, felt each thud as they landed their dismounts, watching them tumble sky high flipping and twisting their way to stardom.
We don’t have a lot of extracurricular activities to do. No fishing, water skiing, horseback riding, skits, etc… We do gymnastics. This is what we do and who we are----EXPERTS with a lot to share to make you successful. We have the best training stations and an environment where you can actually learn by osmosis watching other athletes around you. Our camps cost less than other typical camps. We have lots of hotels and tons of restaurants within walking distance where you can stay where you want and eat what you want. No such thing as “crummy camp food” here.

Any coach who brings 10 athletes to these camps get to attend free. Additional coaches from the same group are welcome free of charge as well.

Please call us to reserve your spot in one or more of our camps today!

Al Fong

Heads Up College Gymnastics Coaches!

2010-02-05T14:14:00.002-06:00

Besides training Olympians, I take pride in preparing my athletes for the next chapter in their lives outside my team. College gymnastics.

Coaches---every year I see how your recruiting efforts start earlier and earlier. It becomes a mad dash to see if you can snag the top athletes for your school. Everyone wants the high profile national team members but there are only so many of them around. And just because you've successfully recruited them doesn't mean they'll do the job for you in the long run. The cool thing about my team program is it's a recruiting heaven. I have girls that have been with me since they were in my preschool gymnastics classes so they possess the same gymnastics qualities as my top athletes---discipline, passion, work ethic, great gymnastics knowledge of how to do skills as well as teach them. The only difference is they often fly "under the radar" because they're overshadowed by the likes of a Becca Clark, an Ivana Hong, or a Sarah Demeo. I have one such athlete who would be an excellent college athlete if only someone knew of her and was willing to take a chance on her. McKenzie Davis is a junior looking forward to competing in college. A 4.0 student and an excellent team member. (See video below.)

The Wholly Trinity---the Dragon's Secret Sauce

2010-02-04T23:36:00.000-06:00

OMG! I just wet my pants because I accidently deleted my blog about this subject. (It happened because the blog site supported by Google crashed and then booted up 2 days later.) I'll try to recap.
Philosophically, I coach with a certain train of thought. It's called the "Wholly Trinity".

I consider the Wholly Trinity the secret sauce for my team. Think of the Wholly Trinity as a pyramid or a triangle with three collective points representing a common gymnastics goal. The Wholly Trinity is an entity composed of three parties: 1) the coaches and the work place where gymnastics is learned. 2) the parents 3) the athlete.

In order for the collective goal to be accomplished (making it to State, going to Regionals, qualifying as an elite, making the National team, going to the Olympics, receiving a full scholarship to a major university, etc…) all three entities have definite equal responsibilities to make it happen.

1) The coaches must provide the gymnastics environment and the coaching expertise to allow the athlete to learn, grow, excel, and succeed.
2) The parents must financially support the cause and emotionally support the athlete through good times and bad times.
3) The athlete must work hard to accomplish her goals. (Let me point out there's a big difference between working hard to look like you're working hard ---------- and actually working hard to get the job done!)

It's been my 30+ years experience that when all three entities own up to their respective responsibilities, goals are smashingly met---- big time. (Making the Olympic team is a good example.)

So…..I will be hammering this point of responsibility and accountability over and over again to athletes, parents, and coaches in future blogs.
More to come….

The Round Off can make or break a Yurchenko

2010-02-04T22:14:00.002-06:00

I remember a clinic Vladimir Artemov (1988 Olympic all around champion) was giving on tumbling many years ago where a question came up about how to do a triple back on the floor. He started talking about the round off. The person asking thought he didn't understand the question. Since Vldimir was just learning to speak English at the time, it made sense to everyone that he misunderstood the question. The question was re-asked and again Vladimir explained the round off technique. This happened one more time before an American national team coach intervened. "What Vladimir is trying to say---but you're not understanding is that in order to set the triple back in motion on the floor, you must start with a well executed round off that leads to a powerful back handspring that allows you to punch off the floor at the correct angle to initiate the first double back flip on the way up before descending toward the floor where the last flip is performed." Okay readers---did you get that? The point for you aspiring coaches and gymnasts is that you must master the basics in order for you to do the big skills. The yurchenko falls into this discussion. Look at this yurchenko. (See video) I like Jenna's round off into the back handspring because her arms stay glued to her head from the time her hands leave the vault mat on the runway to the top of the vault table. This one important part of the skill allows her to rebound off the table to flip the vault in a tuck, layout, or a twist. So if you're puzzled why your vault isn't high enough or you can't twist, look at the arms/head position for starters.

She's Back!

2010-02-04T21:57:00.002-06:00

Two time Jr National team member Becca Clark had a rough season last year due to a broken foot performing a back 1 1/2 twist to a rudi during a training session. Although she spent most the season working only 2 events she still was able to get in shape enough to place 11th AA at the '09 Visa Championships, missing the top 10 (Senior national team) by .05. In any other year 11th place would have put her on the team. The decision to limit senior national team members to only 10 places didn't make sense considering the USA team was low on seniors and not enough juniors moving up to fill the senior team for the upcoming season. Any other athlete would have gotten discouraged and cried about the situation, but not Becca. It made her more determined to get back to the top and show them they underestimated her talent, determination, and spirit. (Check her out on the videos.) Oh by the way, she just accepted a full scholarship to Oklahoma and my guess is they are going to tear it up at NCAA's now that she's on board. Too bad Georgia. You don't know who you passed on.

Chiaroscuro asks what I do for the kip cast handstand

2010-01-18T20:59:00.003-06:00

Here are a few things I do that have been productive. 1) I use a basic kip routine that builds strength, teaches gymnasts to lean over the bar, and promotes timing. (See video) 2) I have the gymnasts try to kip cast and intentionally fall over the bar onto a crash pad without worrying about hitting the handstand position but rather go past it. (Same thought process that a karate expert uses to break a board with his hand by mentally driving his hand past the surface of the board.) (See video) 3) Make a contest between team mates. Who will be the 1st one to learn it? (Competition is great as long as it's healthy competition.)I've modified this approach by giving a reward to everyone that makes the skill. This is more effective. In the old days I used candy or pop. But that sends the wrong nutritional message. Now I use mini watermelons from Costco because it's funny and unique to gymnasts as well as their parents. And it's healthy. Al Fong

Frosty the Snowman makes an appearance!

2010-01-18T12:50:00.004-06:00

Our annual Frosty Invitational showcases our Dragonfly preschool gymnastics students in action. Plus---- this is the debut of our Level 3 Jr Dragons performing in their first competition capped off with a guest appearance of Frosty the Snowman!

Anthony wants my thoughts on his daughter's fear issue

2010-01-18T02:29:00.005-06:00

Without knowing the specifics of your daughter's fears and how they came to be I can only respond to you in general terms.

First of all, I admire all who love the sport as much as I do. So it's disheartening to hear that your daughter is questioning her continuation of the sport that has been a major part of her existence and something she dearly loves----all because of her fears for certain skills.

Before I tackle the fear thing, here's a question for your daughter and you. Why does she want to be an elite gymnast? As I say to gymnasts and parents chomping at the bit to get into the elite program, be careful what you ask for. It's no place for the faint of heart. 99% of the time you'll be criticized for not be clean enough, strong enough, straight enough, high enough, tough enough, etc…Remember this. The day your daughter crosses over in the elite world, she won't be considered a little girl any more. She'll be treated like a woman in a woman's sport, judged by international woman's rules as a woman who is trying to represent her country, and expected to deal with pressures and set backs that are too demanding for most adults.
I have a constant stream of young gymnasts visit me each year who want to go to the Olympics. All love the sport. Some have talent, some don't. 100 % of them don't realize the steps they have to take to even be able to try out for the USA team.
As lofty as the Olympic dream is, there are so many other accomplishments along the way that define the person. What I'm trying to say is, even though an athlete doesn't fulfill her goal of making the Olympic team, she has acquired all the benefits of being successful in the steps leading up to the Olympics, whether it be the Olympic trials, making the national team, receiving a college scholarship, going to JO Nationals for the 1st time, winning State, learning that first big time skill that made her feel like a million bucks, etc… Throughout her journey in her gymnastics career she will revisit her goals often and adjust accordingly based on her successes and her perceived shortcomings. All good stuff!

But the key here is to recognize that gymnastics is a journey and not a destination. Hopefully this will help her to consider staying in the sport she loves. Enjoy every part of it because it goes really fast. You'll blink and it will be over.

Having said that, let's go back to her fears. Fears for certain gymnastics skills are common, even among the best athletes you see in the international spotlight. No need for concern. If the coach, the gymnast, and in some cases the parent can look at the big picture and not focus on a specific time line when something has to be learned or achieved, the pressure is off which helps tremendously to getting back on track.
Maybe the skill she's afraid of isn't even necessary to do. In the Code of Points (the gymnastics bible of skills) there are endless skills listed that gymnasts can choose that have the same value, or a combination of skills to make up the value needed to make her routine whole.

When I have gymnasts who have fears for certain skills, I try to take these steps. 1) Explore how necessary that skill is. Can I substitute it for something else? 2) Go back a couple steps in the basics leading up to the skill at hand. 3) Put the skill away for awhile and then try working it again later---one week, one month, one year, etc…4) Re-evaluate the competitive level of the gymnast. Maybe she's getting into a competitive level that's not attainable at the moment. To use an educational example, it wouldn't make sense to try to place an average, normal 10th grader into college----before she's academically or emotionally ready.

If your daughter can re-examine her goals and time line to reach them, good things will pop back into place. But the most important goal is keep her from quitting the sport she loves.

The Front Hip Circle - A rope, a sneeze, and a good old fashioned hand spot ---your choice of teaching aids!

2010-01-13T23:17:00.003-06:00

I believe in hands on spotting and body shaping during the formative years of gymnastics development. Lots of work on the part of the coach but necessary. The front hip circle falls into this category. 1) Nothing beats putting an athlete through the body position slowly so he/she can feel the position throughout the skill. As a coach you have to do this often. (See video) 2) The incredible sneeze. Get the kids to use their imagination to "sneeze" around the bar. Relate the quick front hip action to an abrupt sneeze---aah-aah- chew! Good fun for the kids to think in those terms. (See video) 3) The rope technique. I saw this teaching aid back in the 1980's and it's just as ingenious today as it was back then. (See video)

When it comes to strength---the Dragons use weights!

2010-01-06T00:04:00.004-06:00

Just like other high profile gymnastics teams, a significant part of our workout is hardcore strength training. Most of our exercises involve body weight only, but my experience in weight training has given me an insight to the value of using certain exercise machines to help gymnasts gain specific strength relative to gymnastics skills. Note the pulley machine. Then note the exercises. I have my gymnasts lying on the floor to ensure that they maintain correct body positions as they exercise. FYI...this particular pulley machine is made by Precor. I like it because it's easy to adjust and 2 working partners per pulley station can work at the same time.

Cast Handstand Revisited!

2010-01-05T23:13:00.002-06:00

Last month (December 3rd) I discussed how important it was to properly spot the cast handstand when used as an exercise. As you know, Gymnastics is arguably the hardest sport in the universe----mostly because it takes strength, flexibility, and air sense immediately to be able to play even the most elementary form of the game. Notice Brenna's daily cast handstand exercise. It's easy for the uninformed to dismiss Brenna's cast handstand exercise as no big deal. Obviously she is super strong, has great control, and makes the cast handstand look easy. But remember---I spotted Brenna daily over a 2 year period of time when she wasn't strong enough and lacked the air sense and body awareness to maintain the proper straight body position. All I want to point out in this blog is that it takes the commitment on the part of the coach as well as the willingness of the athlete to work together for her to become an excellent gymnast.

Okay Mouse---Game On!

2009-12-28T02:02:00.002-06:00

Okay Mouse----we've heard it before. Did this, almost got that, close to getting this, etc...Yawn. I thought braggin' rights were reserved only for actually doing the skill and even better--competing it in a routine in front of a crowd. Seems like the gymnastics thing to do, don't you? Can you do it? Post it. Chandler Meierarend did! Game On!

Wouldn't It Be Great To Get A Second Chance?

2009-12-21T19:51:00.013-06:00

Has your gymnast ever blown a routine or made a mistake that prevented her from going to regionals or nationals ----and wished she had a second chance to do it over?
I've felt my athlete's pain countless times and it never feels good. You'd have to wait another year to try again. As a coach I'd do almost anything to have a second chance for my gymnast.

Well...how about creating a second chance for your team in advance. Specifically, I'm talking about a second chance at the State meet. How do you create the second chance? By having your girls compete in a meet just prior to State where they can "practice compete" and make mistakes ahead of time. It allows you to implement the necessary corrections before the real state meet takes place. Imagine getting the jitters out of the way early, and being able to talk to the judges right after the competition to find out what needs to be fixed to get the highest possible score when it counts.
That's what my team does every year.

This season, instead of going to another venue I'm hosting my own meet one week prior to the State meet. I'm calling it the "Friends and Family" Competition and you are invited to join us.

Here are the specifics:

Friends and Family Meet - March 6th, 2010
GAGE
Blue Springs, MO

Consider this a "last chance" before State to fine tune your athletes' routines.

Have your team compete in our meet and take advantage of some valuable face time with the judges to go over routines, receive helpful critique, and dish out the same kind of "meet pressure" that a State meet has. The judges will be available after the meet to answer all questions concerning your athletes' scores.

1) Double check to make sure your girls have all their start values.

2) Practice the 2 minute per athlete warm up.

3) Practice the 30 sec touch.

4) Get a glimpse of the competition BEFORE the big meet.

5) Use this competition as practice before the Big One. Any mistakes or missed routines can be a blessing because you get to "fix things" in the upcoming days before it counts.

This is our 2nd chance:)

A Special Christmas For My Dragon Girls Team

2009-12-20T15:32:00.003-06:00

Every Christmas our girls select a team mate's name from the hat to exchange gifts during our Christmas party. No one is supposed to know who has who and it becomes a teaser with little gifts being given each day during the two weeks leading up to Christmas. "Secret Santa" has been a tradition for countless years and the girls always look forward to it. But this year we decided it would be more meaningful if our athletes could give to the less fortunate and hopefully learn the true meaning of the Christmas spirit. Our team parents and GAGE staff loved the idea so everyone pitched in to make this happen. Linabelle Finnegan contacted social agencies in Kansas City to help us select needy children and their parents. Their names, gender, and ages were written on a tree ornament and hung on our Christmas tree in the lobby. The girls picked one name to buy a fitting gift. The adults received $25 gift cards. We planned a Bump City party with food and Santa making an appearance. Cans of food were collected/donated to be passed on to the participating agencies (Sheffield Place,Bridge Home, and Hillcrest Place). It was really an eye opener for the girls and a fantastic experience for all. We now have a new holiday tradition and an enlightened girls team who can truly appreciate how fortunate they are. From Armine and me------Happy Holidays to you all!

Life's Simple Pleasure - The Roundoff Backhandspring

2009-12-15T13:42:00.002-06:00

Nothing was more important to me way back in the day when I first discovered gymnastics. The braggin' rights of being able to show off my back flipping for friends and neighbors became the driving force that got me started in gymnastics. Today---it's nice to see nothing has changed.

Thanks Sarah Moore For Letting Us Be A Part Of Your Daughter's Life

2009-12-14T01:17:00.003-06:00

We appreciate letters like this as well as the necessary criticism of our shortcomings. All are important to help us know how to provide the service you want and deserve.

Al,

My name is Sarah Moore, I am the mother of Hannah Moore one of your level four gymnasts. I just wanted to let you know how much Hannah is loving her experience at GAGE and how happy we are to watch her grow with every meet that she competes in. She is a young six year old and Ms Amy has been the perfect combination of tough yet playful while helping her achieve her goals. Hannah is definitely learning as the year progresses and making great stride in most areas. The practices and the meets always seem well thought out and organized and despite the fact most of our girls are much younger then other level 4s, they are very well behaved and serious at competition time. Amy does a wonderful job with the girls and Hannah has had the privilege of having her for both level three and four. I believe as a young gymnast this has allowed her to build a strong relationship of trust with her coach. She looks forward to competing the rest of this season and we look forward to watching her continued progress. We appreciate all you and Amy do as these girls make their start as gymnasts.

Thank you ,

Sarah Moore

Mighty Kids Get to Show Off and Parents Love It

2009-12-13T20:32:00.002-06:00

GAGE held the 1st of 3 annual Mighty Kids Challenges last week and it was a hit with the participants and their parents. We designed a series of physical events for kids in our gymnastics program to use the skills they've acquired. It surpassed our expectations and we plan on expanding this to kids outside our gym as well. The next Mighty Kids Challenge is in March 2010. See some of the events below.

Back Double Layout Bar Dismount

2009-12-13T19:13:00.002-06:00

It's all about timing in letting go at the right time and making sure the feet circle the same flipping direction as the shoulders simultaneously. Otherwise, the skill will look like a back layout pike down. Jenna almost has the timing down. With a little more precise timing her body will eventually look like a stick flipping in the air.

OOH LA LA Level 5 and 6 Dragons

2009-12-13T12:49:00.003-06:00

Introducing.......
2nd introducing....

09 Dragon Christmas Classic A Major Success!

2009-12-13T11:36:00.006-06:00

Yesterday's meet was the kick off to our 09 - 2010 season where our athletes got to showcase their hard work from the end of last season to the present time. Improvements of strength, flexibility, dance performance, and plenty of new skills on all events were clearly demonstrated. You may not know this but we expected falls and plenty of spotting because of the big step-up in difficulty. Regardless of the low scores in some cases, what impressed me the most was how confident and aggressive the kids were so early in the season. We're always training skills today for tomorrow. The most difficult vaults, bar releases, and tumbling passes are a 2 or 3 year "work in progress". In other words it takes that long to master those skills "SAFELY" and be able to perform consistently. Side note - our Level 4 to Level 7 parents usually don't get to see the older optional athletes throw their big skill routines because their kids rarely compete in the same meet at the same time. So it's a great opportunity for all you compulsory parents to look into the future to see what skills your daughters are going to be doing in the next couple years.

Being a USAG sanctioned meet we've always invited other gym teams to compete in the Dragon Christmas Classic. No one has ever come before. So it was an honor and a privelege to have Edge Gymnastics and Arising Stars participate in our meet. Hopefully it was a great experience them as well.

Long Tramp Use for Warm up

2009-12-06T14:11:00.000-06:00

By using the Tumbl Trak as a warm up to formally start the workout for 10 to 15 girls I can condense the amount of time needed to “get the athletes going”. It can involve total body movements from the obvious lower body groups to the not so obvious upper body groups by using arm swings to accompany the bounces down the tramp. After every pass down the trak I have the kids dynamically stretch their legs, wrists, and shoulders while waiting for their turn. Within a relatively short period of time (10 minutes) I can progress to actual tumbling passes from the basic back handsprings and fly springs to the big skills like double fronts and backward double layouts. It’s a perfect opportunity to reinforce tumbling basics and body positions. At the end of a 30 to 45 minute session I am able to provide warm ups, stretching, and tumbling in the same amount of time that usually takes 1 ½ hours.
Since I have a big 8 ft x 15 ft crash pad at the end of the Tumble Trak, I often times instruct the athletes to roll forward, sideways, and even backward after landing… without the use of their hands to incorporate “falling drills”. I believe it is extremely important to teach kids how to fall properly. I provide ample opportunities during workout for them to practice so it becomes instinctive. This minimizes the chance that someone will over rotate and hurt her arm because she stuck her arm out to catch herself instead of rolling out.

Here’s a thought. Next time you have a group tumbling on the Tumbl Trak, have the kids line up next to the landing area at the end of the trak instead of the beginning. (This is where I stand to watch them tumble.) Have only 2 or 3 kids at the beginning of the trak. This allows the rest of the group to watch and see what I see and can hear the instructions I give. They understand better by watching each other. It also prevents them from talking in line while waiting for their turn. After a gymnast takes her turn, send the next in line to the front.

Beware the Cast hand Spot

2009-12-03T11:37:00.000-06:00

An extremely important exercise for the serious gymnast is the cast handstand. Typically, a gymnast needs to develop the strength to perform a straight arm cast up to a handstand from a support position - 10 times in a row without falling over or taking a rest. Easier said than done. It's something to aspire to rather than be able to do immediately. Most definitely this involves spotting from a coach when the gymnast is young. Most coaches unintentionally spot too much because the gymnast lets them. Don't be fooled. First of all, check to see the gymnast has straight arms. Second, make sure he/she leans over the bar. Third, don't let him/her push back, but straight down on the bar. Fourth, get a feel for the gymnast whether he/she is working harder than you or visa/versa as the handstand rises to the vertical. Lastly, make the gymnast plange back down to a support on the bar without your help. It takes time----and patience (on your part) in the life of a young, aspiring gymnast.

Gymnastics Is For Everyone!

2009-11-26T22:26:00.001-06:00

What a great sport! Break it down into parts and it becomes an activity composed of 6 actions:
Run Jump Bounce Climb Swing Flip

Something about gymnastics captures the imagination. Everyone loves it. It's the #1 spectator sport in the Olympics. People would love to participate, but it requires a certain degree of strength, flexibility,and guts to even play a crude form of the game. We can't all be Olympians. But the USAG and the AAU have great competitive programs that allow kids to play the game regardless of age or ability.

If gymnastics (the sport) is not your game, doing gymnastics leads to cheerleading, dance, parkour, and free running----(just "youtube" these activities to know what I'm talking about).

Busy Thanksgiving Weekend for Dragons

2009-11-20T13:17:00.000-06:00

The life of a Dragon is a great one. Great gymnastics with a great future. But it takes dedication and a commitment that few people outside our world really understand. Of course we don't train on Thanksgiving Day----Macy's Day parade on TV, turkey dinner with all the trimmings, friends, family, football, and the lighting of fhe Plaza Lights. Why is it necessary for our team to train during the weekend when everyone else is kicking back, going shopping, hanging out with friends and relatives? Under normal circumstances for most gymnasts, it's not necessary to keeping training. But we're not the normal team. Goals that we all agreed upon before each season dictate how we train and how often. In this case, we have the 1st meet of our season Dec 12th and there's lots to do to get the athletes ready. Everyone is "chopping at the bit" to see the new skills their gymnasts have been working on and high hopes of qualifying and moving to the next level.
So...Happy Thanksgiving everyone and hello to the new competitve season!

Happens every new season!

2009-11-17T20:40:00.000-06:00

The first meet of the season for all our athletes is Dec. 12th. We intentionally wait until December because we want to train skills and strength as long as we can before the new season kicks in. Level 4 to Elite participate in our own meet where friends, supporters, and family can all enjoy the season opener. It's always held in my gym, and although it's a sanctioned meet and we invite other teams, we rarely have other outside teams involved. But this year we actually have 2 coming!

The transition from training new skills to putting routines together for the 1st competition is always eye opening for the gymnasts,especially the newer optional athletes--and it's never fun. Learning gymnastics skills is always more fun than digging in and getting into physical shape and mental preparation. There are usually aches and pains when convenient to avoid doing routines on the beam without mats under or over for the 1st time, or vaulting on a hard surface when they've gotten used to going into a foam pit all summer, etc.... As a coach the challenge becomes knowing what's really an injury and what's actually more an excuse to avoid doing something. We often walk a fine line between pushing an athlete past her perceived limitations to prepare her for competition -----to being too stern where parents get nervous and start questioning our tactics.

No matter how many seasons have come and gone----the 1st meet is always the most challenging to prepare for. Maybe because we want to do better than the previous year---and people expect us to. That's what happens when you have a successful competitive team. No complaints from me----I accept it and look forward to it.

Al Fong

This is the beginning of a new chapter in my gymnastics.

2009-11-15T14:08:00.000-06:00

I love coaching. I also love speaking to coaches about topics ranging from teaching methods to coaching philosophy to training a high profile gymnastics team while managing a successful gymnastics business.
As much as I enjoy giving clinics, it is difficult for me to break away from my team and day to day business obligations. I have athletes preparing for 2012 and 2016 who need my constant attention. Being gone too much impacts on their timeline to reach their goals.

The best way for me to teach coaches is to bring them to my gym instead of me going to theirs. I've spent my entire life building my gymnastics system. When you visit my gym it becomes obvious this is a living lab that constantly changes to meet the demands of today's gymnastics. I try to bring this to the classroom via my training dvds. But actually stepping into my gym gives you a unique perspective on training and teaching skills.

This blog becomes my first attempt at making a connection to gymnastics coaches world wide eager to improve on their craft. At least I can write my thoughts down and challenge yours. If there is a question about how to teach a skill, how to deal with a booster club, or how to mentally prepare an athlete to be more consistent----Ask Al Fong - Dragons Gymnastics.

Al Fong