Tag: Preparation

Athletes, Competition, Mental Training, Preparation, Training, Winning

Training Methods to Maximize Success: Preparing for the Big Moment

scottjohnsonsgymexperience

So you have a big event to prepare for and it is imparative that you are ready in every aspect for a successful outcome. How is this done? What are the best methods in preparing both physically and mentally? It is different for every individual so there is no specific training manual on how to accomplish this goal. Here we will discuss several methods of Preparing for the Big Moment. Since the methods vary and are personal to each individual, I will discuss the methods that worked best for me in my preparation for a Big Moment. (This is a snapshot of material on this subject)

Preparing for big events, such as national or world competitions, requires training that is both physical and mental. Both work hand-in-hand and must be synched perfectly for the ultimate positive result. We call this “Peaking”. The process may be long and take months in preparation. Although there are many methods used, there are particular steps that should be followed along the way.

Although it takes both physical and mental preparation (both are extremely important for success), the physical aspect usually is the first step in preparation (once a commitment has been made). An athelte must get in the best physical shape possible as they progress toward the goal. This takes time and requires a highly structured training schedule. As in all physical activities, training should be progressive. This means the athlete should start off slow and increase intensity as the body becomes stronger. In many cases, if the athlete initiates a training schedule aggressively, the potential for injury becomes greater.

In the initial training process, focus should be on gaining strength, endurance, and skill development. These elements are crucial as it is the foundation that will be built upon as training progresses. New skill development and training for perfection is a major part of the process. This is what the next stage is based on.

As initial training progresses and the athlete gets into optimal shape, the training regiment should change. It takes many hours of hard work to get the body in top physical condition. Once this is achieved, it should be maintained. Thus, training time and entensity may taper off. If the athlete “overtrains”, they could experience injury or burn-out before peak performance is achieved. Many athletes refer to this as “training smarter – not harder”.

The time at which this change in intensity takes place in training development is different for everyone. In many cases, the younger athlete may endure longer periods of intense training. Whereas, the older athlete may need to make this change earlier. It takes time and experience to get this time dynamic figured out. In my early years as an Elite athlete, I could train aggressively for long periods of time. However, as I became older (and more decrepit:) I needed to adjust my training schedule to lower the intensity much earlier so as to not increase risks of injury.

This is the stage in training where the mental and emotional aspects become a major focus. At this point, the body should be in great and optimal condition. Skills should be developed and closely (if not) perfected. Complete “routines” should be created at this point and trained mostly in entirety. This is the stage when consistency is created and consistency is developed through repetition.

As time gets closer to the Big Event, the athlete needs to gain complete confidence in their ability to succeed (the emotional factor). Maintaining success in every training session is critical. Meaning- every routine and performance in practice needs to be successful without fail. This will create a great deal of confidence. If there is consistant failure (missing routines), confidence will be weak and will most likely make for questionable results.

At this stage, mental preparations will naturaly occur. This includes mental performance even outside of the practice arena. We call this “Imagery”. Most athletes will emotionally perform their actions or routines in their minds as if actually doing the action physically. In initial Imagery practices, the thoughts may not always be positive. In many cases, the imagery has failure. This may be a result of a lack of confidence. However, as the athlete becomes more confident, the Imagery will be mostly positive and successful.

1984 USA Men’s Olympic Gymnastics Team

When both physical and mental abilities are at their most positive levels, the athlete is ready for the Big Event. Much time and effort has been put into this preparation and the outcome will hopefully be a successful outcome. We all learn by our mistakes, so if the result is not as positive as hoped for, adjustments will be made so the next Big Event will have a better chance at success. No matter what though, the athlete needs to Go For It!! Who knows, it could result in an Olympic Gold Medal!!

Scott Johnson
1984 Olympic Gold Medalist 1988 Olympic Team Captain

My Beginner Tumbling Training Guide is available and ready for all to use. This is a great training aid for any and all programs who offer tumbling training. If you would like to order your copy, follow this link: http://www.amazon.com/gp/product/B0847D3VQC

These neoprene wrist supports are the best for gymnasts and cheerleaders experiencing wrist pain. The neoprene provides support and warmth to the joint to help relieve pain discomfort.

This is the best syle of leotards for recreational gymnastics. Get yours today!!

Coaching, Confidence, Gymnastics, Preparation, Skill Development, Tumbling

Skill Development: Why Can’t I Get It?

scottjohnsonsgymexperience

There is no doubt that gymnastics and tumbling skills are difficult to achieve. Those that are familiar with the sport, understand the dynamics and the time it takes to achieve skills. It is a sport where it may take months and even years for a student to achieve a particular skill. But why can’t a student achieve a skill that they have been working on for so long? There may be many reasons but the most common are fear factors or technical errors. Both of which can be fixed and overcome.

It is essential that students build a strong foundation of basic elements when they start their tumbling training. Skills build upon one another as the sport progresses so having good technique with basic skills will allow faster and more positive progression. 

For example, if a student has a great round-off, connecting a back handspring will be easier to accomplish. However, if the round-off is done poorly, the student would not be in a position to connect a successful back handspring. In fact, it is very common that when you see a student bust on a round-off,  back handspring, it is not the back handspring that is the problem – it is the round-off.

When a student is struggling with achieving a skill, the coach needs to determine “why”. If it is a fear problem, the coach should take the time to continue drill training and spotting to help the student gain confidence. This should eliminate the fear over time.  If the student is forced to attempt the skill when they are terrified, there is a good chance of an accident – and this would certainly increase the fear and prolong the accomplishment.

With more complex and difficult skills such as the back full twist or double full twist, the problem becomes more common in students struggling to achieve them.  The most common problem here is the lack of proper technique.  It becomes very frustrating for the student when they are not able to get the skill.

When learning these types of skills, there are prerequisites that need to be accomplished first – and accomplished correctly.  To learn a back full twist, the student must first learn a proper back layout -which is not an easy skill to accomplish properly. To learn a good back layout, the student must have a great round-off and back handspring.

If these prerequisites are not accomplished with good technique,  the student may never learn their desired skill.  I’ve worked with many students who fall into this category and the last thing they want to do is take a step back and work to perfect the basics. However, this is what must be done if they are going to learn the more difficult skills.

The bottom line in this scenario is that steps should not be skipped in skill development. Why can’t they get it?  More than likely, too many steps were skipped early in their development.

Scott Johnson – 1984 Olympic Gold Medalist

My training manuals: “Beginner Tumbling Training” and “The Round-Off and Back Handspring”.  These are useful tools in training for all and any athletes needing to learn proper technique and safety. Great for gymnastics, cheerleading, dance, martial arts, and more.

Cheerleading and Tumbling, Coaching, Skill Development, Training, Tumbling

The Hurdle Step – The Key Ingredient

scottjohnsonsgymexperience


Learning how to tumble properly, safely, and in a manner where progression is desired, students need to learn many fundamental skills. There is a lot of focus on skills that are not only desired by the athlete, but also required by the sport or activity. This may include such skills as forward and back walkovers, cartwheels, aerials, and front and back handsprings. Several of these skills take a lot of time and training to achieve. In many cases, it may take years to learn how to accomplish these skills. But one skill that is overlooked and not a major focus of development is the Hurdle Step.

Although many may think this is a petty skill that should not need serious attention, it is actually a very important skill that must be trained and learned properly. The Hurdle Step precludes most tumbling skills that begin with a run or stepping motion. These will include the cartwheel, round-off, aerials, front handsprings, etc. If the hurdle is not proficient, it will affect the result of the following skills.

The hurdle step (skipping motion) is a combination of several different elements.  It begins with a run or jumping motion we call a power hurdle.  It also entails a hopping motion and ends in a lunging position.   All of these elements should be a focus on developing correctly for the hurdle to be proficient.

In the sport of tumbling and gymnastics, it is important that the athletes learn to run correctly.  It is very common to see many students not being able to run with proper technique.  Body position, stride length, and arm movements are elements that affect a proper run.  The most common problem athletes have is the stride length.  Many take small and very short strides while running.  This may cause the athlete to have more of a forward lean than necessary and could cause the athlete to “trip”.  When we see track and field athletes at the highest levels of participation, their stride lengths are incredibly long.  This not only produces speed for the run, but also more power.  When the run has short or small steps, it will make the hopping motion in the hurdle a challenge.

Within the hurdle, there is a hopping motion where the athlete hops on one foot.  In most cases, we see a very short hopping motion that may be less than foot long.  The hop should be long and travel several feet, as in the stride motion of the run.  A short hop will certainly create a tripping motion while the athlete initiates the following skill like the round-off or front handspring.  There will be almost no control in the connecting skill.  I will often break this down and have the students train on that hopping motion.  In almost every case (with the exception of advanced tumblers), students can hop further from a static position than from a running motion.  The most common reason for this short hop is the steps of the run prior to the hop.  If the athlete has too much of a forward lean in the run, the hop will likely be short.

The finish of the hurdle step should end in a lunge position.  This position will vary depending on the level of the athlete.  In more advanced levels, this lunge position will have more of a forward lean and a very large stride position.  This is due to higher speed and aggression of the tumbling pass.  At the lower levels, the lunge should be more of an upright position.  This will allow the athlete to control their arms and body positions while preparing for the next skill.

In many cases, when we see a student struggling with performing skills such as the  round-off, front handsprings, or aerials, it is not the actual skill that needs to be fixed.  It may be the preceding skill that needs attention.  Focusing on and correcting the run and hurdle step is typically and easy fix How Do I Fix That?  It just needs to be isolated so the student can change and create a better habit.  It is amazing how such a simple correction can enhance the performance of a skill.  Another easy fix, which is so important in most skills including the hurdle step, is the arm position.  Tight and straight arms extended up above the head while performing such skills can make a huge difference.  When a student has loose and floppy arm and body movements, there is little control and creates slower and weaker movements.  This should be a major focus.

More time should be spent on correcting these little things.  The simple elements that are often overlooked can make the biggest differences on development and improvement.

I am developing manuals and videos on tumbling skill development that will be useful in training for all and any needing to learn proper technique and safety. I will keep you posted on that progress. In addition, if you would like a personal training session or consultation with me, we can Skype a lesson. Private message me or email me at: scottjohnsongymnastics@gmail.com

My Beginner Tumbling Training Guide is available and ready for all to use. This is a great training aid for any and all programs who offer tumbling training. If you would like to order your copy, follow this link: http://www.amazon.com/gp/product/B0847D3VQC

These neoprene wrist supports are the best for gymnasts and cheerleaders experiencing wrist pain. The neoprene provides support and warmth to the joint to help relieve pain discomfort.

This is the best syle of leotards for recreational gymnastics. Get yours today!!