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Gymnastics Conditioning Book for the Legs and Anklesby Karen M. Goeller ISBN: 978-1-4116-2033-9 (Old ISBN: 1-4116-2033-X)
Published 2004 / 61 pages / 6" x 9" / Soft Cover
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Leg Conditioning
Some exercises specifically concentrate on the landing technique while
others help develop strength. In addition to improved landings, your
gymnast may utilize this new strength for the take off of many skills. The
lunge prior to the round-off, the front handspring, back handsprings and
any other skill that requires a quick straightening of the knee joint may
become more dynamic.
The force a gymnast must endure upon landings can be as much as 10-13
times the gymnast's body weight. Imagine how strong her lower body must be
in order to endure such impact!
Yet, look at how many gymnasts performing high levels skills have trouble
landing on their feet because it appears their legs collapse or they do
not use the correct technique for landing because it is never practiced as
a separate skill. These exercises help to strengthen the gymnasts legs so
that she can land with control and decrease the chance of injury to the
lower body upon these landings.
These drills should be incorporated into a balanced training program, to
include general and sport-specific conditioning, speed, endurance,
flexibility, and of course, skills, combinations, and routines.
This book should be very useful for those coaches and athletes who need
more ideas on how to stretch and strengthen the ankle and foot areas. The
exercises have been taught to the author by a physical therapist (also a
college gymnast and coach) in order to help keep the athlete’s ankles and
feet in
good condition. Many of these exercises have helped
prevent injury and chronic pain by keeping the athlete's ankles strong and
flexible.
This is crucial for daily training as well as skill landings.
A gymnast's ankles must be both strong and flexible. She must endure several
landings, sometimes from heights as much as eight to ten feet in the air!
These landings, especially from skills such as the double back, sometimes
have the force of 10-13 times the gymnast's body weight. Imagine how
strong
her lower body must be to endure such impact! At times, the gymnast may over
or under rotate during skills. When she lands from a skill that was not
performed with the correct technique she may land "short," often hyper
extending her ankle. The more flexible her ankle is during these landings,
the less chance she will suffer a severe injury.
The gymnast must also remain high on her toes for extended periods of time, often during beam or floor exercise routines. She must be accustomed to working high on her toes with stability. These drills help with ankle stability.
Published 2004 / 61 pages / 6" x 9" / Soft Cover
ISBN: 978-1-4116-2033-9 (Old ISBN:
1-4116-2033-X)
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