Back to Basics: 7 Articles to Improve Gymnastics Skills
7 Articles To Increase Gymnastics Skills At Home
Gymnasts are always looking for new ways to improve their skills. They want to become better at all the different skills they practice every day. Here are some tips on how to do it.
1) Use A Foam Roller For Your Flexibility Workouts!
Foam rolling your muscles will not only give you a great stretch but also get rid of tightness and pain caused from overuse or injury. You can use a foam roller to work on your flexibility.
2) Do Plyometrics (Plyo-Meters)!
The plyometric exercise is one of the best ways to develop agility and speed. It involves jumping up, down, and around various surfaces such as walls, boxes, cones etc. Plyometrics exercises are very effective in developing strength and power. If you don’t have access to a gym then plyometrics may be just what you need!
3) Try “Reactive Jumping”.
This is a great plyometric exercise to improve your balance, agility and coordination. To do this you simply need to stand on one leg and jump or ‘re-act’ to different stimuli. For example, you could try standing on one leg and have someone toss tennis ball at you from different directions. When the ball hits you, you try to re-act by jumping as little as possible without falling off balance.
4) Learn To Land.
The way you land after a jump or fall can be just as important as the way you take off. You can hurt yourself severely by jumping down from a tree and landing awkwardly. The best way to learn this is through trail and error, however, you can practice various methods by standing on a tall box, step ladder or even a sofa. You could have someone toss you small pillow so that you can try to land on it and catch it without hurting yourself.
5) Focus On Your Form.
This may sound obvious but you would be very surprised how many people do not concentrate when they are engaging in an activity. For example, many children (and even adults) will run as fast as they can and jump off a curb without bending their knees and using proper form. Instead of running up to the curb and leaping as high as they can, have them walk up to it and do a vertical jump. When their foot touches the top of the curb, they should try to keep their knee bent so that their thigh is perpendicular to the ground.
If they are jumping down from the curb, they should bend their knees keep their body over their feet. Both of these methods will help prevent ankle injuries and also improve your vertical leap.
6) Find A Buddy.
When you work out with a friend, it makes everything more interesting and fun. If you are working out on your own, it may help to bring a portable CD player and listen to music. Not only does music distract you from the pain and make the time pass quicker but it can actually keep you motivated and make you push yourself harder.
7) Stay Hydrated!
The most important thing for a growing child is water. No sports drink, no juice, just water. When you are concentrating and working out your body sweats and becomes dehydrated very quickly. Even if you don’t feel thirsty, your body still may be dehydrated so it is important to stay hydrated.
8) Don’t Over Do It!
Listen to your body when it is telling you that you are done for the day. This is especially important for young children because their bodies are still growing. You don’t want to over do it and hurt yourself. If you feel soreness or pain, rest and ice the area; but if the pain continues for more than 2 days then you should see a doctor.
So there are a few tips to improve your vertical jump. If you want to be like Mike and jump as high as some of the NBA players you see on T.V., then these tips will help you get there!
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Article by Dan Elias
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Sources & references used in this article:
12 Simple Secrets Real Moms Know: Getting Back to Basics and Raising Happy Kids by M Borba – 2006 – books.google.com
Back to Basics: Nitty-Gritty Suggestions on Managing Emotional Content by A Belger – psychologywod.com
The Everything Guide to Living Off the Grid: A back-to-basics manual for independent living by T Reid – 2011 – books.google.com
Back to Basics: Exploring gestural habits as cues for anticipating self-injurious episodes in a child with Autism and Deafness by MH Fleishman – 2013 – dr.library.brocku.ca