Description
Side Stations Charts
Masters of Sport has provided a sample VT Side Station for use. Side Stations encompass many important parts of the event training and should be developed further.
Create charts, circuits or lists of all “side” activities executed at the VT event. Throughout the annual plan, athletes/coaches will refer to the specific assigned material of what is to be done. Preplanning will save valuable time and keep everyone on the same path to success.
- HS: Asking an athlete to perform a great handspring vault without a proper handstand is fruitless. Master the HS on EVERY event as they are complimentary to each other.
- SHAPING: After UB, vault shaping is next most important. After all, vaulting is a run followed by a jump off a board into a shape (or several shapes) to a landing.
- RUN: Dont assume your athletes can run efficiently…teach proper run mechanics. Without a great run, an athlete will not vault properly.
- APPROACH: The transfer of the run speed into the board (regardless of a FWD or BWD approach vault) is critical to performing the highest level vaults with the best scoring opportunities. Don’t assume the athletes are efficient, teach and work on the approach.
- SALTO: The vault salto can be worked and perfected many other places in the gym. Tumble off a board into the pit, mini tramp into a pit, tumble uphill to a mat stack, etc. Athletes do not have to perform the entire vault all the time to perfect their vault, be creative!
- REPULSION: Such a small action, but so important. Work on repulsion in short drills on the runway such as HS pops onto a partial panel mat, or multiple hops per hand contact. A STRONG handstand is important for great repulsion.
- STICK: As with BB and UB, sticking the vault is important for that wow vault. Profile Manual asks for vault sticks in a row for each level to pass out of or remain in a level. Very important!
- STRENGTH
- : When using VT Side Stations-Strength, use the correct exercises and correct numbers/sets. Example: If Side Stations-Strength appears during Build-up Strength, do not use exercises/sets from Max Strength as it will be counter productive. Masters of Sports has provide several Strength Circuits to choose from.
UB Side Stations
Masters of Sport has provided a sample UB Side Station for use. Side Stations encompass many important parts of the event training and should be developed further.
Create charts, circuits or lists of all “side” activities executed at the UB event. Throughout the annual plan, athletes/coaches will refer to the specific assigned material of what is to be done. Preplanning will save valuable time and keep everyone on the same path to success.
- HS: The VAST majority of all skills on UB go through a handstand position. After the kip, this is the most important skill to master. Athletes can work HS during their down time on UB….work these!
- SHAPING: Shaping for UB is extremely important to maintain the proper shape through swinging movements. The FWD hollow and the BWD hollow are imperative to master and maintain.
- SMALL CIRCLE: UB routines are made up of kipping, small and large circles. Athletes start their careers accomplishing the small circle, such as the back hip and clear hip circles then progress to the large circle, the giant. They will most often then return to small circles such as stalders, toe-on, etc. Work these as side stations and you will see quicker results.
- LARGE CIRCLE: The large circle is often learned on the step bar or pit bar for athlete safety and comfort. Do not allow the athlete to just learn the BWD giant and then years later, return to learning the FWD giant. Teach both at the same time!….you will be glad you did!
- STRAPS: Strap work at any age and level is important. It allows a large number of skills to be performed in a very short period of time with little wear on the hands or body. However, be careful with athletes and elbows with prolonged strap work.
- DISMOUNTS / STICK: As with BB, a dismount stick can mean a big difference for an athlete advancing on to higher level meets. Don’t give away these tenths!
- RELEASE: Start athletes on the tramp form early release work. The air awareness is tremendous! If there is no tramp, use the end of a Tumbl Trak or mini tramp .
- STRENGTH: When using UB Side Stations-Strength, use the correct exercises and correct numbers/sets. Example: If Side Stations-Strength appears during Build-up Strength, do not use exercises/sets from Max Strength as it will be counter productive. Masters of Sports has provide several Strength Circuits to choose from.
BB Side Stations
Masters of Sport has provided a sample BB Side Station for use. Side Stations encompass many important parts of the event training and should be developed further.
Create charts, circuits or lists of all “side” activities executed at the BB event. Throughout the annual plan, athletes/coaches will refer to the specific assigned material of what is to be done. Preplanning will save valuable time and keep everyone on the same path to success.
- HS: Create a variety of Handstands drills performed on the BB
- ACRO: Set up drills to tumble onto a beam, tumble off a beam to a panel mat. Get athletes used to a variety of ways to tumble safely on the beam and this will help diminish their fear.
- DANCE: This is where the turn requirement is performed. The transfer from FX to BB is great if the basic ankle strength and weight transfer is taught.
- CHOREO DOWN ON THE BB: Don’t forget to work the all important, “down on the beam” cohere work that is most often left to last. Athletes LOVE to dance and perform…this is their chance to have some creative fun!
- CHOREO: Teach athletes to have a small 4-count to perform in front of their hardest skills….helps prevent them from “standing” SO long prior to executing each skill or series.
- DISMOUNTS / STICKS: Sticking dismounts is most important next to the actual performance of the salto itself. Work Stick drills often. Vault Profile Manual has sticking drills as a pass out of each level.
- STRENGTH: When using BB Side Stations-Strength, use the correct exercises and correct numbers/sets. Example: If Side Stations-Strength appears during Build-up Strength, do not use exercises/sets from Max Strength as it will be counter productive. Masters of Sports has provide several Strength Circuits to choose from.
- SHAPING: Shaping is important for the salto work on FX & BB. The easier work performed on the FX transfers to the BB, especially in advanced series training.
FX Side Stations
Masters of Sport has provided a sample FX Side Station for use. Side Stations encompass many important parts of the event training and should be developed further.
Create charts, circuits or lists of all “side” activities executed at the FX event. Throughout the annual plan, athletes/coaches will refer to the specific assigned material of what is to be done. Preplanning will save valuable time and keep everyone on the same path to success.
- ELEMENTS: Elements performed on floor, it strengthens the shoulders and arms and enhances the other events where handstands are imperative
- TURNS: Starting in Ballet Barre, create the strong ankles necessary for great turn work. FX & BB are virtually the same regarding turns and will compliment each other.
- LEAPS & JUMPS: Same as the turns, the work here begins with Ballet Barre and leg conditioning. It will also be enhanced by the plyometric work and box jump ups.
- ACRO SALTOS & NON SALTO: Both FWD & BWD Acro skills are covered and addressed. Floor tumbling includes tramp, Tumbl Trak, rod floor, regular floor into loose and resi pits and uphill tumbling. Non-salto work refers to aerials and other related skills.
- TRAMP/TT: Drills on Trampoline for air awareness, perfecting skills, release moves, etc. Athletes LOVE tramp and wherever possible, spend time jumping tramp! Tumbl Trak numbers can replace some of FX tumbling in the learning phase to save the athletes legs.
- CHOREO/DANCE: Using the elements listed per level in the Profile Manual, create a “French Class” of ballet elements for floor workouts
- BASICS—ACRO: When warming up floor (not meet warmup), create a “line drill” sequence for athletes to work on. Include important skills such as FWD & BWD rolling, HS, Round offs (A MUST!), etc.
- STRENGTH: When using FX Side Stations-Strength, use the correct exercises and correct numbers/sets. Example: If Side Stations-Strength appears during Build-up Strength, do not use exercises/sets from Max Strength as it will be counter productive. Masters of Sports has provide several Strength Circuits to choose from.
