Championship Gymnastics:
Biomechanical Techniques for Shaping Winners

FOREWORD

I. INTRODUCTION TO GYMNASTICS TECHNIQUE

The Ideal Model Concept
A Systems Approach
Factors Affecting Success

1. Gymnastics—A Long and Winding Road
2. All Systems GO
3. Mastery of Basic Skills
4. Persistent Use of Repetitions
5. Use of Appropriate Skill Progressions
6. Learning versus Performance
7. Skill Sequencing
8. Compensatory Techniques—The Achilles Heel
9. Sureness of Execution
10. Psychological Readiness—The Ultimate Domain

II. BASIC CONCEPTS FOR REFINING GYMNASTICS MOVEMENT

Five Movement-Refining Principles

1. Amplitude Principle

A. External Amplitude
B. Internal Amplitude

2. Segmentation Principle
3. Closure Principle
4. Peaking Principle
5. Diversification Principle

Fundamentals of Refined Movement

III. THE COMMON DENOMINATOR—THE HANDSTAND

The Handstand-Training Triad

1. Shape
2. Tension
3. Balance

A. The Sixth Sense
B. Counterbalancing versus On-Line Balancing
C. Stability, Equilibrium, and Balance
D. Hollowing the Shoulder Girdle
E. Body-Tilt Training Technique

Training Summary for the Handstand

IV. THE MECHANICS OF SWING

Internal and External Swing

1. Internal Swing

A. Transfer of Momentum
B. Kinetic Chain

2. External Swing

A. Descent Swing Amplitude
B. Conservation of Angular Momentum

3. Optimizing Swing Mechanics

A. Body Shape and Radius of Swing Rotation
B. Ascent Swing Amplitude
C. The Tangent-Release Principle

Fundamental Concepts of Swing

V. THE MECHANICS OF IMPACT

Leg Impact and Take-Off

1. Trajectory

A. Maximizing Lift
B. Optimizing the Angle of Input for Take-Off

2. Angular Momentum

A. Transferring Momentum from Part to Whole
B. Altering the Direction of Take-Off
C. Converting Horizontal Motion into Rotary Motion

3. The Trajectory–Angular Momentum Relationship
4. The Angle of Input

Hand Impact and Repulsion

1. Shoulder Girdle Action

Leg Impact and Landing

1. Landing Techniques
2. The Angle of Touch-Down

Similarities in Movement Patterns
Fundamental Concepts of Impact

VI. THE MECHANICS OF ROTATION AND TWISTING

Somersault Rotation
Twist Rotation
Fundamental Techniques of Twisting
Biaxial Rotation—Twisting Somersaults

1. The On-Ground Twist Initiation Technique

A. Advantages of On-Ground Twist Initiation
B. Disadvantages of On-Ground Twist Initiation

2. The Body-Extension Twist Initiation Technique

A. Advantages of Body-Extension Twist Initiation
B. Disadvantages of Body-Extension Twist Initiation

3. The Body-Tilt Twist Initiation Technique

A. Resulting Direction with Body-Tilt Twist Initiation
B. Advantages of Body-Tilt Twist Initiation
C. Disadvantages of Body-Tilt Twist Initiation

Arm-Wrap Techniques for Twisting
Twist Direction for Somersault Skills
Turn Direction for the Round-Off
Fundamental Concepts of Rotation and Twisting

VII. PATTERNS OF MOTION

Mastery of Body Shape
Fundamental Concepts of Body Shaping

1. Flexion—Forward Bending
2. Extension—Backward Bending
3. Flexion—Forward Bending in Long-Hang Swing Position
4. Extension—Backward Bending in Long-Hang Swing Position
5. Repetitive Forward/Backward Bending

Patterns of Motion—The Kinetic Chain

1. Kinetic Chain Sequence for Take-Offs and Landings
2. Kinetic Chain Sequence for Tucking/Opening Forward Somersaults
3. Kinetic Chain Sequence for Tucking/Opening Backward Somersaults
4. Kinetic Chain Sequence for Closing/Opening Swing-Oriented Skills

Breaking the Kinetic Chain
Fundamental Concepts of Patterned Movement

VIII. CONCEPTS OF TRAINING

Flexibility

1. Constraints on Joint Flexibility
2. Range of Motion in the More Critical Joint Areas
3. Flexibility Training Protocols

A. Static Flexibility Training
B. Dynamic Flexibility Training

4. Specificity for Flexibility Training
5. Flexibility Training Intensity

Power

1. Specificity for Power Training
2. Resistance Techniques

A. Increasing the Rate of Movement
B. Changing Body Position Relative to the Ground

3. Additional Core Power Training Examples

A. Running and Jumping
B. Frontal (Flexor) Muscles
C. Pull-Through Exercise
D. Core Muscle Training

4. Power Training Intensity

The Training Pyramid
Fundamental Concepts of Flexibility Training
Fundamental Concepts of Power Training

IX. CONCEPTS OF FLOOR EXERCISE

Three-Dimensional Space
The Spring Floor
Fundamental Tumbling Concepts

1. Dynamic Tension
2. Maximum Horizontal Velocity at Impact
3. Accelerating the Rotation
4. Sounding the Rhythm
5. Rapid Inversion of the Total Body Unit at Input
6. The Snap-Up

   A. Rotary Motion at Input
   B. Mechanics of the Snap-Up

7. Standing Tall and Skimming the Stone
8. Shoulder Girdle Range and Power
9. Whipback Handspring—Skewing the Curve
10. Kinesthetic Awareness—Eye of the Storm

X. CONCEPTS OF BALANCE BEAM

In-Line Space
Fundamental Balance Beam Concepts

1. Mastering Skills at Ground Level
2. Training the Core
3. Stacking the Vertebrae
4. Strong Ankles/Wrists and Pliable Feet/Hands
5. The Cross-Extensor Reflex
6. Follow-Through to Completion
7. Focusing on the Target
8. Consistent Environmental Perspective
9. Progressions and Repetitions
10. Smoothing the Transitions

XI. CONCEPTS OF VAULTING

Fundamental Vaulting Concepts

1. Minimizing the Board Setting
2. The Staircase Effect
3. Maximizing the Run-Up Distance
4. Training for Sprint Speed
5. Hitting the Mark
6. Board-Impact Techniques
7. Take-Off and Pre-flight
8. Hand Impact and Repulsion
9. Shaping the Post-flight Trajectory
10. Sounding the Rhythm

XII. CONCEPTS OF UNEVEN BARS

Fundamental Uneven-Bars Concepts

1. Swinging—A Closed-Loop System of Kinesthetic Awareness
2. Dancing with the Bars
3. The Elastic-Ruler Concept
4. Keeping the Giant in the Swing
5. The Circumduction Technique
6. The Handstand Arrival—A Litmus Test for Excellence
7. Timing the Release
8. Tapping the Release
9. The Bottoming Effect
10. The Slingshot Technique

REFERENCES AND SUGGESTED READING

INDEX