Strength - Welsh Gymnastics

13/01/2015 Strength and Conditioning for
Youth Gymnastics:
Myths, Truths and Applications
Rob Meyers
Cardiff Met
Jan 2015
Thank You!
1 13/01/2015 Who am I?
•  Senior Lecturer in Strength &
Conditioning
•  Accredited Strength and
Conditioning Coach with
UKSCA
•  LTA Coach Education Tutor
Who I’m not….
2 13/01/2015 Session Objectives
•  Understand the physical demands of Youth Gymnastics and the
implications for Strength and Conditioning work.
•  Understands the Myths and Truths behind Strength and Conditioning work
with Youth Gymnasts.
•  Discuss some case studies of Strength and Conditioning with youth
Gymnasts.
•  Understand the technical model associated with key strength and
conditioning training modalities.
•  Understand the basic prescription and progression of Strength and
Conditioning work for Youth Gymnasts.
The Plan…
Time
Content
18:00-19:00 Gymnastics needs analysis
Theory and myths behind youth S&C
19:00-19:20 Refuel!
19:20-21:00 Youth S&C programmes
Case studies and technical analysis.
3 13/01/2015 Role of an S&C Coach
What some may think we do..
4 13/01/2015 Strength and Conditioning:
The multi-disciplinary discipline!
Needs Analysis
•  What does your performer need to be able to be able to
produce their bets in competition and tolerate training?
•  Physiological demands?
•  Biomechanical demands?
•  Injury patterns?
(Baechle and Earle, 2009)
•  Do your performers meet the demands?
5 13/01/2015 Needs Analysis – Physiological/
Biomechanical
•  Strength demands - Artistic
–  Forces during landing - 8.6-24.3x BW (Gittoes and Irwin,
2012).
–  Peak vertical force – 9x BW and occurring in <0.05 s (McNittGray et al, 1993).
–  Less initial or maximum knee flexion on landing = greater peak
ground reaction force (Gittoes and Irwin, 2012).
–  Two-foot landings different during training (5x BW) and
competition (11x BW), especially if the landing is uneven (18x
BW) (Nigg, 1988; Panzer et al., 1988).
Needs Analysis – Physiological/
Biomechanical
•  Strength – Artistic Continued:
–  Females = 9-34% greater peak vertical ground reaction
forces of compared to males (Schmitz et al., 2007;
Kernozek et al., 2005).
–  Hand during back handsprings = 2.37x BW + valgus
moments at the elbow (Koh et al., 1992).
–  Leg/ hand asymmetry common (Lilley et al., 2007)
6 13/01/2015 Needs Analysis – Physiological/
Biomechanical
•  Power demands (reactive strength) - Artistic
•  Time on vault = 80-240ms
–  Run up =100ms per foot contact.
–  Joint stiffness – Too much =injury, too little = less force. (Williams et
al., 2004; Milner et al., 2007)
–  Stretch shortening cycle – Power development.
•  Speed demands - Artistic
– 
– 
– 
– 
Up to 10.9m/s in men’s vault (Atiković & Smajlović, 2011).
Take off speed related to Code of Points (Atiković & Smajlović, 2011).
Usain Bolt = 10m/s at 20m!!
12-14 year old = 7.3m/s, 15-18 year olds = 8.0m/s , 19-25 year olds =
8.3 m/s (Brehmer & Naundorf, 2011).
Needs Analysis – Physiological/
Biomechanical
•  Strength- Trampolining
–  5-7.5x BW when in contact with the trampoline bed (Vaughan,
1980;Grossman, 1974; Glitsch and Henrich,1992)
–  8.1x gravity (Kraft, 2001)
–  Repeated powerful triple extensions (hip, knee and ankle)
(Farquharson, 2012)
–  Complex skills largely rely on postural stiffness (Farquharson,
2012)
•  Power - Trampolining
–  Gymnast @ 60kg jumping 2m = 338ms contact time, 3m =
317ms (Kraft, 2001)
7 13/01/2015 Force-Velocity Curve
•  Where does gymnastics fit?
Landings
Take offs
Run ups
Surf the curve!
Needs Analysis – Injury Artistic
8 13/01/2015 Needs Analysis – Injury Artistic
•  Injury rates of range 3.1-3.7 injuries per 1,000 hours of participation
(Caine et al., 1989; Caine et al., 2003b; Backx et al., 1991; Kolt &
Kirby, 1999).
•  Rates for competitive and elite gymnasts are high, compared with
many other sports (Bradshaw and Hume, 2012).
•  The most frequent body sites injured are the ankle, knee, foot, upper
and lower arm, and hand/wrist.
•  50% of injuries are to the lower limbs and 70% of competition
injuries are from landings during floor exercises or dismounts
(Bradshaw and Hume, 2012).
Needs Analysis – Injury
Trampolining
•  Most common injuries:
– 
– 
– 
– 
– 
– 
– 
– 
Lumbar spine
Ankles
Thoracic spine
Knees
Cervical
Lower legs
Wrists
Strain most common
(Riley, 1992;
Stanton et al., 1992)
•  Mechanisms/ Issues:
–  Landings
–  Hyperextension
–  Muscular imbalance
•  Bilateral rotational strength
deficits in elite juniors
–  Lack of core strength
–  Past injuries
–  Differences in training
equipment
–  Volume of training and
competition.
9 13/01/2015 Take Home Messages
•  Gymnastics exposes performers to high force.
–  Requires strength and postural control
•  Inability to tolerate force links to injury-risk
•  Training needs to surf the force-velocity curve!
–  Time for strength, power and speed.
So can I do Strength, Power and
Speed training with kids?
•  In pairs discuss the following:
–  Can children benefit from strength, power and
speed training?
–  Any negative impressions you have regarding
strength, power and speed training in children.
•  Time for some myth busting….
10 13/01/2015 Can kids benefit from strength,
power and speed training?
•  YES!
•  Studies support the benefits of:
–  Strength (Faigenbaum et al., 2009 and 2013, Lloyd et
al., 2012 and 2014)
–  Plyometrics/ Power (Lloyd et al, 2011; Sander et al.,
2012)
–  Speed (Rumpf et al., 2014; Meyers et al., 2014)
But the doctor says….
11 13/01/2015 And won’t the kids get massive?
And isn’t it very risky?
•  NO and NO!
•  Neurological focus for
pre-pubertal
adaptations.
•  Benefits for:
–  Bone health
–  Motor skill
–  Body composition
–  Cardiovascular riskfactors
–  Injury prevention
•  Lower injury risk than
adults.
So it actually prevents injury?
•  Half of overuse injuries in youth sport may be
preventable with sound coaching, delayed
specialization, and preparatory conditioning
(Valovich-McLeod et al., 2011)
12 13/01/2015 So it is really that simple?
•  Well almost….
•  Chronological vs. Biological
age
•  Should we train these
athletes the same way?
Training age is key
•  Competence based approach
13 13/01/2015 Safe and effective youth training
(Lloyd et al., 2014)
•  Qualified professionals design and supervise training programmes
that are consistent with the needs, goals and abilities of younger
populations.
•  Training based according to training age, motor skill competency,
technical proficiency and existing strength levels. Should also
consider the biological age and psychosocial maturity level of the
child or adolescent.
•  The focus on developing the technical skill and competency to
perform a variety of training exercises at the appropriate intensity
and volume, while providing programmes that are safe, effective
and enjoyable.
Take home messages
•  Coach at every opportunity
•  Develop technical competency – nail the techniques!
•  Variety is the spice of life!
•  Remember that kids just want to have fun and they are
all DIFFERENT!
14 13/01/2015 Time for a break!
Welcome back!
Please sit in according to your post-it-note
colour!
Save these for later!
15 13/01/2015 Early investment for future
excellence…
Long Term Athlete Development
•  Need to take a long-term, hollistic view of
training youth athletes.
•  Interaction of chronological, biological and
training age.
•  Long Term Athlete Development vs. Youth
Physical Development
16 13/01/2015 Dodgy foundations?
Stages of the
LTAD model
17 13/01/2015 YPD MODEL FOR MALES CHRONOLOGICAL AGE 2 (YEARS) 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 AGE PERIODS EARLY CHILDHOOD MIDDLE CHILDHOOD GROWTH RATE RAPID GROWTH STEADY GROWTH MATURATIONAL STATUS TRAINING ADAPTATION YEARS PRE-­‐PHV PREDOMINANTLY NEURAL (AGE-­‐RELATED) FMS SSS PHYSICAL QUALITIES ADOLESCENCE ADOLESCENT SPURT PHV 21+ ADULTHOOD DECLINE IN GROWTH RATE YEARS POST-­‐PHV COMBINATION OF NEURAL AND HORMONAL (MATURITY-­‐RELATED) FMS FMS FMS SSS SSS SSS Mobility Mobility Mobility Agility Agility Speed Power Strength Agility Agility Speed Speed Power Power Strength Strength Hypertrophy Hypertrophy Hypertrophy Speed Power Strength Hypertrophy Endurance & MC TRAINING STRUCTURE UNSTRUCTURED Endurance & MC LOW STRUCTURE Endurance & MC MODERATE STRUCTURE HIGH STRUCTURE Endurance & MC VERY HIGH STRUCTURE Lloyd and Oliver (2012)
Youth Physical development Model
18 13/01/2015 YPD MODEL FOR FEMALES CHRONOLOGICAL AGE 2 (YEARS) AGE PERIODS GROWTH RATE MATURATIONAL STATUS TRAINING ADAPTATION 3 4 5 EARLY CHILDHOOD 7 8 9 10 11 12 13 14 15 16 17 18 19 20 ADOLESCENCE 21+ ADULTHOOD RAPID GROWTH STEADY GROWTH ADOLESCENT SPURT DECLINE IN GROWTH RATE YEARS PRE-­‐PHV PHV YEARS POST-­‐PHV PREDOMINANTLY NEURAL (AGE-­‐RELATED) COMBINATION OF NEURAL AND HORMONAL (MATURITY-­‐RELATED) FMS SSS PHYSICAL QUALITIES 6 MIDDLE CHILDHOOD FMS FMS FMS SSS SSS SSS Mobility Mobility Agility Agility Speed Power Strength Speed Power Strength Hypertrophy Endurance & MC Mobility Agility Agility Speed Speed Power Power Strength Strength Hypertrophy Hypertrophy Hypertrophy Endurance & MC TRAINING STRUCTURE UNSTRUCTURED Endurance & MC Endurance & MC LOW STRUCTURE MODERATE STRUCTURE HIGH STRUCTURE VERY HIGH STRUCTURE Lloyd and Oliver (2012)
Youth Physical development Model
What do we need to develop?
Lloyd and Oliver, (2014)
Lower Body
Bilateral
Lower Body
Unilateral
(Concentric
and Eccentric)
(Concentric
and Eccentric)
Acceleration,
Deceleration,
and
Reacceleration
Upper Body
Pushing
(Vertical and
Horizontal)
ATHLETIC
MOTOR SKILL
COMPETENCIES
(AMSC)
Throwing,
Catching and
Grasping
Upper Body
Pulling
(Vertical and
Horizontal)
Anti-rotation
and Core
Bracing
Jumping,
Landing, and
Rebounding
Mechanics
19 13/01/2015 Low Training age, Pre-puberty
SL Partner
Balances
Progressions/
Variations:
Soft knees
Soft hips
Head and chest up
Sticky feet
Use feet
More random
Eyes closed
Low Training age, Pre-puberty
Squat
Head & Chest Up
Sit on a chair
Toe wiggles
(at bottom)
Progressions/
Variations
Hand Position
Squat in box
Single-leg
20 13/01/2015 Low Training age, Pre-puberty
Scuba Diver
Object on back
Tight tum & bum
Back flat
Slow & Controlled
RDL
Back flat
Hinge at hips
Stick bum out
Wiggle toes
Low Training age, Pre-puberty
Deadbug
Flat back
(hand check)
Tight tum & bum
Progressions/
Variations
Extra limbs
Perturbation
Object
21 13/01/2015 Low Training age, Pre-puberty
Hop and stop
Head & chest up
Soft knees
Soft hips
Stick landing
Silent ninjas!
Progression/
Variation
Distance
Direction
Rotation
Distraction
Perturbation
Moderate training age
– more squats!
22 13/01/2015 Moderate training age
– more specific
Advanced (ish!!) Training age
•  Warm Up exercises
– 
– 
– 
– 
– 
– 
– 
– 
Spiderman
Inch worm
Bridge variations
Wall/ prison Squat
Foam Roller
Wall Slides
T-spine mobility
Exercises from Overhead
Squat position
–  Variations/ progressions
23 13/01/2015 Advanced (ish!!) Training age
•  Strength: Deadlift (110kg)/ OH Squat (60kg)
Take home message
•  Long term approach to training – don’t rush!
•  Earn the right to progress – technical competency
•  Simple things done consistently well!
•  Practice does not make perfect – perfect practice
makes perfect!
24 13/01/2015 Analysing technique…
Squat or Squat?
25 13/01/2015 Analysing technique - Squat
•  Use the checklist
provided to analyse
the video on the next
slide.
•  Consider what
might you do to
correct the problems
you see?
Analysing technique - Squat
26 13/01/2015 Analysing technique - squat
•  Set Up
–  Elevated shoulders
–  Pelvic tilt/ long
abs (anterior)
–  Foot position (too
wide and turned
out)
–  Flat feet
Analysing technique - squat
•  Descent:
–  Knee dominant
–  Hip, knee, ankle
alignment
27 13/01/2015 Analysing technique - squat
•  Bottom position
–  Hip, knee ankle
alignment
–  Foot position
•  Ascent
–  Sound but limited
by other issues
previously listed.
Analysing technique - squat
•  So what is next?
•  Cueing
– 
– 
– 
– 
Clear
Concise
Child-friendly
External focus
•  AFTER cueing:
–  Single Leg balances
–  Deadbugs
–  Glute/ hamstring
bridging
28 13/01/2015 Analysing technique – hop
•  Analyse the forward
hop and hold using
the second checklist
•  Focus on the landing
Analysing technique – hop
•  Set up and take off
–  No major issues
•  Landing
–  Forefoot strike
–  Landed with a thump!
–  Flat foot – pronation
–  Knee tracking – valgus
–  Hip shift/ Rotation
29 13/01/2015 Analysing technique – hop
•  So what is next?
•  Cueing
–  Silent ninjas!
–  Knees out
•  Hip strength
–  Glute/ hamstring
bridges
–  Clams
–  Lateral leg raises
–  Monster walks
•  SL balance and landings
Take home messages
•  Understand the basics of the S&C techniques
•  Coach every movement – don’t underestimate
cueing!
•  Use other exercises to assist with development
of technique.
30 13/01/2015 Prescribing Youth S&C Strength
Training variable
Pre-pubertal
Pubertal
Adolescent
Training history and
Low
technical competency
Moderate
High
Suggested age range
(years)
Males: 6-12
Females: 6-11
Males: 12-16
Females: 11-15
Males: 16+
Females: 15+
Volume (sets x reps)
2-3 sets
10-20 reps
2-4 sets
6-12 reps
2-4 sets
3-6 reps
Total exercises per
session
4-8
3-6
3-6
Intensity
Low
Moderate
High
Repetition velocity
Controlled
ControlledExplosive
ControlledExplosive
Frequency (sessions/
week)
2-3
2-4
3-4
Recovery (intersession hours)
72-48
48-24
48-24*
Prescribing Youth S&C Plyometrics
31 13/01/2015 Prescribing Youth S&C - Speed
Take home messages
•  Common sense approach to prescritpion.
•  Pre-pubertal – focus on quality of movement,
and prescribe in a way that allows quality.
•  Be imaginative with designing your sessions.
32 13/01/2015 Thank you for your time!
•  Post it note time!
1.  Please write down three things that you have
taken from this presentation.
2.  Please suggest what you would like to see follow
this presentation
33