gymnast sa - South African Gymnastics Federation

Odette Richard
2008 Beijing
Olympic Games
GYMNAST SA
Bi-Monthly On-Line Magazine – March & April 2012
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Well done Kirsten Beckett:
Kirsten was featured in our last
newsletter and after qualifying at
the Doha world FIG Championships
had a fantastic vault and finished
4th. It’s wonderful to see the SA flag
on the international scoreboards.
Note from the editor
Thank you to everyone that welcomed the magazine back into
the gymnastics fold. Thank you for the well wishes and emails
I received from old acquaintances and friends.
As the name implies it is a gymnastics edition for South Africa
but the magazine is in no way affiliated to any governing body
or gym club and I will remain independent. Any views are the
view of the magazine or the person submitting the article.
Unfortunately the feature that I was hoping for did not come
through and I have had to substitute featuring a gymnast with
something else, what a pity but I am sure you will enjoy the
information just as much.
Can you believe our Provincials and Nationals for some of the
disciplines are here, time to really work hard for the higher
levels which puts a lot of pressure and stress on the gymnasts
that are going up a level or two. If your gymnast is grouchy and
a bit snappy I am sure you can put it down to stress at this time
of year and remember they need all the support they can get
from you.
Until the next edition in June and work hard at your training
sessions.
Megan
[email protected]
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I am sure most of
us remember how
proud we were of
the only South
African gymnast at
the 2008 Olympic
Games –
Odette Richard
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Parenting a Champion!
I think one question all parents ask in any sport and especially gymnastics because of the extreme training is “Am I doing the right
thing with my aspiring gymnast?” As your children progress through the sport of gymnastics, how can a parent assist in ensuring
their children’s success. The following suggestions are from coaches and parents who have laid the foundation and hopefully this
will assist with this difficult and supportive role.
Parents in general love to be involved in their children’s sport and it is wonderful that the children can rely on their parents to
support them, run them around and be there to assist the club in times of need. Beware though of becoming over-involved as
you don’t want to alter the relationships that develop between the athletes and between the coaches and athletes. Try to remain
the “support mechanism” for your child which means that you are there to ensure that they are learning the right lessons or to help ensure that they
are taking part but you should never be the spokesperson for your child. Teach your child to deal with situations head on and they can rather discuss
them with you instead of trying to get you to “fix” the problems. Remember that you are there to support the CHILD and not the CAREER, the sport belongs to your child. A
parent is there as an observer, a supporter and the child’s biggest FAN!!!
Skill development is the responsibility of the coach and should not be taught at home. If you are spotting your child at home or coaching from the benches in the gym, then you
have crossed the line. Many parents are ex-gymnasts themselves and it would be better to discuss development or skills planning with the coach than try and train your children
yourself. The gym is a controlled, safe environment and the floor or garden at home is not. It is also important that you understand the program that your child is involved in, do
they need flexibility or strength, repetition or dance? There is nothing wrong in asking the coach why things are done but there is a big problem if you tell your child that they
should not have to do things a certain way.
Goals
Do you know what your gymnasts goals are? Often your goals, the coaches goals and your children’s goals are very different, you may see her as the next Nadia but she may just
be enjoying the sport up to a certain level. A few questions to ask is does your child want to pursue the sport after school, do they want to move to the next level or to learn a
specific new skill? If your child cannot answer the questions, you may need to discuss goals with your child and the coach so that everyone is working towards the same mind
set. There is nothing worse than an expectation that is not communicated which causes frustration with all three parties. Keep in mind that the goals may change or shift and
you need to keep asking if the goals are still the same. It may be a goal to get to Olympic level but if the gymnast cannot reach specific skills then this goal cannot be reached and
you may want to re-assess the end goal or even look at a different form of gymnastics that may not require the skill that the child needs. If the child is enjoying the sport of
gymnastics, don’t loose them to the sport maybe just shift the goal into another area. Knowing your child’s and coaches goals will help you understand what they are going
through and trying to achieve.
Effort VS results
Do you only celebrate the victories or do you enjoy the way the game is played? Sports at most celebrate the results and we all know that 1st place is the winner, however to
ensure that you are helping your child develop you must recognize their efforts. You must recognize improvement and their successes in every form not just the gold medal or
trophy. A good competitive environment will teach your child that gold medals and trophies are a product of effort, commitment and hard work at training.
Being a good parent is by looking and learning
Look around at the gym or any other sporting event, find the children who are well-adjusted and have a look at how the parents react to victory and failure. Talk to the coaches,
understand the sport, know the plan and goals and let them do their job. Provide a consistent, focused force in your child’s life and become their #1 FAN. Unless your child is
competing at the Olympics or high levels your child has more on the line than just high scores, your child is developing skills that they will need through life, not just body but
mind skills. Don’t put too much pressure on the children and remember whatever they do, if they have put the effort in and if it’s their very best, make it good enough for you.
Ensure that you know the rules of competitions (parents are not allowed on the floor, no flash photography, etc) ask your coach for a set of rules.
Overheard
After a competition a gymnast had won every gold medal to be had, congratulations were given to the parents who were very proud and the gymnast was even prouder with all
the gold medals clinking as they walked away. At another competition the same gymnast came out with a lot of silver and some gold (which was a lot more than some of the
children were wearing). Congratulations were given again but the parents were obviously disappointed that silver instead of gold was the color of the day. The comment from
the parent was “we are only used to gold”. Can you imagine what that little girl when through as she must have given her best. If it was her best it should have been good
enough for the parents.
Parents be careful if you are having a dabble on the gym stands, you never know who is sitting behind or in front of you, rather discuss your frustration or concerns with the
coach than with the audience and ensure it is after the competition in a confidential environment and not during or at the competition. Make sure you are at competitions well
within the time frame as you don’t want to put undue stress on your child.
Spectrum – Club Profile
Spectrum is a small club based in Cape Town
which falls within the Western Province region.
In total, combining numbers from all our venues
(we are not fortunate enough to have one venue
every day of the week) we have just under 100
members. This year the club will celebrate its 15th
birthday.
The name Spectrum indicates that the club offers
a variety of disciplines for boys and girls of all ages.
We have Pre-schoolers (KidX), Gym for All
beginners (Fun Gym), Trampoline, Tumbling,
Women's Artistic and Men's Artistic.
Our gymnasts compete in competitions from WP, through Western Cape to Nationals and 2 gymnasts have already
competed in the Zone 6 competition for Trampoline. WP awarded the club "Club of the Year" for the lower levels of MAG
and TRA in 2010 and again for TRA in 2011.
The club has nine excellent coaches covering all our disciplines with varying levels of qualification. We also have two Level 3
judges and 10 more on Level 1 and 2.
Because Spectrum is another word for a rainbow, when it came time to design a leotard and tracksuit we made use of a
stylized rainbow which makes our gymnasts stand out visually wherever they compete.
At the end of the first term of every year we have a club competition to gauge how our gymnasts are progressing towards
the regional competitions which take place later in the year. This also gives an opportunity for first-time competitors and
new judges to experience a competition within their own club, leading them into the competitive world in familiar
surroundings. As it is almost Easter, the gymnasts were awarded Easter eggs and chocolate bunnies instead of medals and
every gymnast, all the way to 6th place, received something, resulting in lots of smiling faces!
In the photograph are the gymnasts who competed in this club competition posing in front of the club banner.
Zone VI SA Tumbling Team –
Namibia Dec 2011
Rhythmic Gymnastics
The Cinderella of Gymnastics
Rhythmic gymnastics involves elements of gymnastics, dance and apparatus manipulation. Individuals or teams of up to six compete (women
only) to music using a rope, hoop, ball, clubs or ribbon and are marked out of 30 by three panels of judges on technical ability, artistic
interpretation and execution. Individual routines must last between 1min 15 sec to 1min 30 sec, while group routines must last between
2min 15sec and 2min 30sec. Gymnasts are penalised for every second under or over the time limit.
Individuals are allowed to use only one apparatus at a time and must perform four separate routines using for of the five apparatus. Gymnasts
compete in a preliminary round, with the top 10 progressing to the final. The finalists begin with a clean slate. (This is at International
events and South African rules and events may vary).
In the group competition teams perform two exercises. In the first, the team members use identical pieces of apparatus and in the second
exercise a combination of two different pieces of apparatus. The top eight teams from the preliminary round progress to the final.
To score highly gymnasts must show high standards of balance, flexibility, coordination and strength as well as artist dance moves that
are timed to perfection. The gymnasts compete on a carpeted surface measure 13 by 13 metres and are expected to use the entire area when
performing, so spacial awareness is key. Stepping beyond the boundaries of the floor area incurs a penalty. During the exercise, the
apparatus must be in constant motion, using movements that show variety of shape, amplitude, direction, plane and speed. The apparatus must
be handled with as much variety as possible. It should not be used simply as a decoration.
As with synchronised swimming, it is open only to women and has been part of the Olympic programme since the 1984 Los Angeles Games.
Competitive rhythmic gymnastics, with all its grace and elegance, first started in the Soviet Union during the 1940s. Unsurprisingly then, the
Russians are the dominate force in the sport having won gold medals in the last three games. Since 2011 the rope has been slowly phased out
of use in competition and by 2013 will cease to be a part of rhythmic gymnastics at all levels of the sport. Girls are not eligible to participate
in the Olympics until the age of 16. Spinal injuries are the most common type of injury in this form of gymnastics and occur because of poor
technique. The top 15 individual gymnasts from the 2012 World Championships in Monpellier will qualify for the Olympic Games. They
will be joined by five more, who will be added based on the results of the January 2012 Olympics test event.
Legend – Alina Maratovna Kabaeva, the Russian won gold at the 2004 Athens Games to add to the bronze she picked up four years earlier.
She also claimed 18 World Championship (half of them gold) and 25 European Championship (15 gold) medals during her career. Now
retired she is a successful politician and has even appeared in a movie.
The Code of Points is quite complicated – but luckily, you can enjoy being a spectator without knowing every single rule.
Here are the basics:
Scoring – Rhythmic gymnastics has a top score of 20.0 for each apparatus.
The execution score (E) – Starts at a 10.0 and deductions are taken for technical faults (such as catching the apparatus
incorrectly or losing the apparatus).
The Final Composition Score (A+D divided by 2) – The artistic score (A) has a maximum of 10.0 and is based on the music
and choreography. The difficulty score (D) starts at 0 and builds to a maximum of 10.0 depending on the skills performed.
Judge for yourself
It’s easy to identify great routines without knowing every nuance of the Code. When watching a routine be sure to look for:
Good form and execution - In elements such as leaps and jumps, a gymnast’s toes should be pointed, her legs should be
straight and she should maintain a tightness in her body. Each skill should look planned.
Control of the apparatus – The gymnast should keep her equipment moving, and should look as if she has complete control
of it. Dropping the apparatus is a deduction. If the equipment rolls away or off the floor, more penalties are incurred.
Flexibility – Rhythmic gymnasts should achieve a minimum of a 180-degree split on split leaps and jumps, and often they go
much further. A great rhythmic gymnast will exhibit flexibility in her back, legs and shoulders.
Choreography – The intricacies of movement are very important in rhythmic gymnastics. Each routine should be a
performance – and the gymnast’s music should be an important part of the routine, not simply used as background music.
Uniqueness of the routine – A great gymnast will perform a routine that looks different from the rest. It will have something
special about it – risky throws and catches, complicated choreography, extreme flexibility or skills that are simply unique
from others performed in the competition.
When should my child start
serious gymnastics training?
The real answer to this question is “NEVER!”. Gymnastics
should always be about having fun and be enjoyable. Once any
gymnast stops enjoying the sport it’s only a matter of time
before they quit.
Most parents see the children in a pre-school gym class and
wonder when it will be more training and less play. A lot of
coaches interviewed said that a good age to start developing
skills is around age 6. Before this age the focus should be on
developing body awareness and a love for the sport even if it is
more play and less skills.
The risk of starting children too young in the sport is there may
be a burn-out phase as a pre-teen or they could get stuck in a
level for too long before they are allowed to progress and could
become bored.
Some gym’s or pre-schools work on a general physical and
motor fitness from age 4 to 6 and then progress the children to
a “pre-competitive” training program. A perception is that girls
are more psychologically and physically ready for structured
training than boys at the same age.
The answer is there is never a good age and one example is
Brazilian world champion Daiane dos Santos who did not start
gymnastics until she was 12. It all depends on the ability of the
gymnast as to how quickly they progress.
Have you performed a fun trick in front of a
landmark or in a different place, send us your
picture and you could win a Gym poster of
yourself. Remember to be safe though, send
photo to [email protected]
The philosophy behind competitions is that competitions are an opportunity for success and excellence, show progress and new
skills, hit routines, have fun and have a positive social and educational experience. Gymnasts learn how to compete by competing
and should take every opportunity to do so.
Learning to compete is a long process. Gymnasts must deal with pressure, crowds, distractions, psyching and unfamiliar equipment,
at time inconsistent judging, gymnastic politics and a host of other aspects. This takes time and experience and given the time and
opportunity to learn and you will eventually excel.
Parents should realise that all necessary performance pressure is supplied by the coaches. Extra requirements from parents may
upset the balance. Successes will be celebrated and whatever problems are noted will be targeted for further development.
Gymnastics judging is highly subjective, relative evaluation and scores are not necessarily indicative of a gymnast’s true progress or
lack of it. Scores vary from session to session, day to day and comp to comp and are always comparable from gymnast to gymnast so
don’t obsess over scores.
A parent’s job at competitions and other times is to share your gymnast’s successes and provide moral support for any difficulties.
If your child is going with the team away, it is best to let them go alone so that they can bond and enjoy the various events and
training with the team. They need to become independent for the trips they may take if you cannot be there with them.
ATC News
Click the PDF link to read the December newsletter from ATC.
ATC with their CGGA trophies and awards well done!
GYMNASTICS!!!!!!!
There are no short cuts! There are no easy ways to reach
the top!
If you can dream it, you can achieve it!
If at first you don’t succeed try and try again!
You have to love gymnastics! If you love what you re doing, people will be able to see it
and you will enjoy your performances more!
Our greatest battles are with our own minds!
Winners are people like you! Like everyone else they fear falling, but they refuse to let
fear control them!
Winning isn't everything – striving for excellence is! It is the trying and caring that is
important. Winning is a bonus!
The apple rings
Nutritional consideration for Gymnastics
By Cara Humphrey (RD) Reprinted from 2007 issue
Optimum nutrition is essential for peak training, performance and recovery. This means eating a balanced diet including a variety of
foods. B complex vitamins have raised interest in the sporting community due to their important metabolic roles within the body. B
complex vitamins are required for energy production, for proper formation of red blood cells, for immune function, and for the building
and repair of muscle tissue. Few studies have however been conducted on the role of B-vitamins on exercise performance. The main
studies that have been conducted are on vitamin B1 (Thiamine), vitamin B2 (Riboflavin), Folate, Vitamin B12 and Vitamin B6. We
examined the roles and functions of these B vitamins and their role on exercise performance.
Vitamin B1 (Thiamine) helps the body release energy from carbohydrates, proteins and fats. A vitamin B1 deficiency has been shown to
result in an altered metabolism which could result in a possible accumulation of lactic acid, altering performance. Thiamine deficiency has
been shown to alter performance however requirements of thiamine are generally met by the average active individual through diet and
the likelihood of deficiency is rare. Supplementation with thiamine has been found to show no improvement in exercise performance
when thiamine intake has been adequate.
Vitamin B2 (Riboflavin) helps the body release energy from protein, carbohydrates and fats and is involved in hormone production. A
deficiency of riboflavin has also been shown to impair performance, and supplementation with riboflavin has been shown to improve
performance when riboflavin status has been inadequate. Requirements for riboflavin in exercise are increased however most active
individuals, who consume sufficient energy to maintain weight, will have an adequate riboflavin status.
Vitamin B6 plays a role in amino acid metabolism and glycogen (the storage form of carbohydrate) breakdown. Exercise may increase the
requirement for vitamin B5 by 1.5 – 2.5 times.
Folate is important for growth, the synthesis of new cells, and for the repair of damaged cells and tissues. Research has shown that most
athletes have low intakes of folate; however it has not been clearly documented as to the effect of supplementation on exercise
performance.
Vitamin B12 is needed for the proper formation of red blood cells and for nervous system health. Research regarding vitamin B12 and
exercise are conflicting, more research is needed before recommendations can be made. B vitamins unlock the energy from nutrients
such as carbohydrates, proteins and fats providing the energy necessary for exercise performance. An adequate B complex vitamin
status also helps reduce the risk of illness by maintaining a healthy immune system.
To ensure an adequate B-vitamins status active individuals and athletes who train for more than 8-10 hours a week for such as
competitive gymnasts should always consume nutrient rich foods such as vitamin enriched and whole grain cereals, fruits, vegetables and
lean meats. Total energy intake should also be adequate to maintain weight. Athletes or gymnasts who have poor quality diets or who
are on energy restricted diets should consider supplementing with a comprehensive multivitamin and mineral supplement. Its best to ask
your sports physician or a dietician focused in sport as which supplements are best to supplement your diet. Their advice will also help
you avoid any risk of taking supplements containing any potential banned substances.
Registered dieticians
Cara Humphrey (RD), Morningside Sports Medicine, Morningside & Centre for Exercise Science and
Sports Medicine, University of the Witwatersrand
Action Replay Western Cape:
E-mail address: [email protected]
Postal address: PO Box 2698
Bellville
7535
Telephone: Tel: 083 414 0525
Fax: 021 - 919 1658
www.actionreplay.co.za
Official photographers of the 2011 Gymnastics Nationals in Cape Town
A table of Food sources
Vitamin
Thiamine (B1)
Riboflavin (B2)
Pyridoxine (B6)
Folate
Vitamin B12
Water soluble B complex Vitamins
SA RDA’s
Best food sources
1.4mg
Dried brewers yeast, yeast extract, brown rice.
1.6mg
Yeast extract, dried brewers yeast, liver, wheat germ,
cheese and eggs.
1.3mg
Enriched cereals, potatoes with skin, bananas,
legumes, chicken, pork, beef, fish, sunflower seeds,
spinach
200mcg
Dried brewers yeast, Soya four, wheat germ, wheat
bran, nuts, liver and green leafy vegetables.
1mg
Liver, kidney, fish, red meat, port, eggs and cheese.
Focus on Physio
Perfect Posture
What is posture?
“Posture is the relative arrangement of parts of the body. Good posture is that state of muscular and skeletal balance which
protects the supporting structures of the body against injury. Under such conditions the muscles will function most efficiently.
Poor posture is the faulty relationship of the various parts of the body, which produces increased strain on supporting structures,
and in which there is less efficient balance of the body over its base of support.” (Kendall et al., Muscles: Testing and Function with
Posture and Pain, 2005)
Perfect posture therefore has not only aesthetic value, but it also prevents muscle imbalances and allows the joints to be in the
best position for performance. Poor posture can be a factor in overuse injuries, because cumulative effects of constant or
repeated small stresses over a long period of time can cause the same kind of symptoms that arise with sudden, severe stress.
Many of you will have had first hand experience of this – you will have suffered with back or neck pain resulting from sitting at a
desk or working on a computer day in and day out. Although there has been no traumatic event, the discomfort you experience
can be severe and debilitating.
There a several “check-points” that should be observed for good posture (figure 1). A vertical line should pass:
• Through the ear lobe
• Through the shoulder
• Just in front of the thoracic vertebral bodies
• Through the lumbar vertebral bodies
• Through the head of the femur
• Through the knee cap
• Just in front of the ankle bone
If this posture is not maintained, it has a direct effect on muscle balance. This is because muscles will adaptively shorten if they are
held in shortened positions for long periods of time. If muscles are held in lengthened positions, they will adaptively lengthen over
time. This can be seen in two examples of common faulty postural types.
1) Kyphosis-lordosis posture (figure 2). This is when the arch of the lower back and the rounded curve of the upper back are
excessive. This is often associated with a forward head posture, or “poking chin”, and flexed hips. As a result, the muscles of the
lower back, the back of the neck, and the hip flexors are short and tight. The muscles that hold the thoracic spine up straight, the
abdominals, and the glutes are typically weakened.
2) Sway-back posture (figure 3). This characterized by a
forward sway of the hips, so that they are in an extended
position. There is hyperextension of the knees, posterior
pelvic tilt (preventing normal lumbar lordosis), a long thoracic
kyphosis and forward head posture. The muscles that hold the
neck and upper back in correct alignment are weakened,
along with the abdominals and hip flexors. The hamstring
muscles are shortened.
A postural assessment can therefore give us an idea of where
you may have strong/tight muscles or weak/long muscles,
and what kinds of injuries you may be prone to as a result.
The good news is that once problems with your posture are
identified you can be prescribed specific exercises to correct
any muscle imbalances. The most effective way to improve
your posture, however, is to become aware of the way you
sit or stand, and to try to maintain proper alignment at all
times.
Figure 1. Good posture
Figure 2. Kyphosis-Lordosis Posture
Figure 3. Sway-back Posture
Helen Crewe
Biokineticist, CSCS
Linksfield Orthopedic Sports & Rehabilitation Centre
(011) 485 1882
Helen Crewe is a former high-performance gymnast with over 5 years of coaching and judging experience. She
completed her qualification as a biokineticist through UCT at the Sports Science Institute of South Africa. She now
works in private practice at the Linksfield Orthopaedic and Sports Rehabilitation Centre, and is involved in injury
prevention and rehabilitation of athletes of all levels in a wide variety of sports.