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Encouraging Accountability at Home: An Age by Age Guide

Thu, 16 Apr 2026 14:23:22 GMT

Teaching accountability is one of the most valua ble life skills you can give your child. From remembering to put away toys to managing schoolwork and commitments, accountability shapes confidence, responsibility, and independence. This guide on Encouraging Accountability at Home: An Age by Age Guide breaks down practical, realistic strategies you can use at every stage of your child’s development.

Whether your child is a toddler or a teenager, building accountability at home creates a strong foundation for success in school, sports, and life.

Why Accountability Matters for Kids

Accountability isn’t about punishment—it’s about ownership. When children understand that their actions have consequences (both positive and negative), they begin to develop self-discipline and integrity.

According to the American Psychological Association, children who are taught responsibility early tend to develop stronger problem-solving skills and higher self-esteem.

Ages 2–4: Building Awareness Through Simple Choices

At this stage, accountability starts with awareness. Toddlers and preschoolers are just beginning to understand cause and effect, so the focus should be on simple, clear expectations.

Children this age thrive on repetition and routine. Giving them small responsibilities helps them feel capable and included, while also introducing the idea that their actions matter.

Focus on:

Cleaning up toys with guidance
Following simple directions
Making small choices (“Do you want the red cup or blue cup?”)

Tips:

Use positive language (“Let’s clean up together”)
Model the behavior you want to see
Keep expectations consistent

For more on early childhood development, visit Zero to Three .

Ages 5–7: Creating Consistency and Routine

As children enter early elementary years, they are ready for more structure and clear expectations. This is the perfect time to introduce routines that build accountability into everyday life.

Kids at this age begin to understand rules and fairness. They also start to take pride in completing tasks independently, which makes it a great opportunity to reinforce responsibility.

Focus on:

Daily chores (making bed, putting away belongings)
Following a morning and bedtime routine
Taking responsibility for school items

Tips:

Use visual charts or checklists
Offer praise for effort, not just results
Keep tasks age-appropriate and achievable

Ages 8–10: Encouraging Ownership and Follow-Through

At this age, children are capable of taking more ownership of their actions and responsibilities. They can begin to understand the connection between effort and outcomes, making it a key time to reinforce accountability.

This is also when kids start to juggle multiple responsibilities like school, activities, and friendships. Teaching them to manage these commitments helps prevent overwhelm and builds confidence.

Focus on:

Completing homework independently
Managing schedules with guidance
Taking responsibility for mistakes

Tips:

Allow natural consequences when appropriate
Encourage problem-solving (“What can you do differently next time?”)
Avoid rescuing them from every mistake

Check out these helpful parenting strategies for teaching responsibility from Child Mind Institute .

Ages 11–13: Developing Independence and Accountability

Preteens are in a critical stage where independence grows rapidly. They begin to seek more autonomy, and with that comes the need for greater accountability.

This is the time to shift from directing to coaching. Instead of telling them what to do, guide them in making their own decisions and owning the outcomes.

Focus on:

Managing schoolwork and deadlines
Keeping track of personal belongings
Balancing activities and free time

Tips:

Set clear expectations and boundaries
Have regular check-ins instead of constant reminders
Encourage reflection after mistakes

Ages 14–18: Preparing for Real-World Responsibility

Teenagers are preparing for adulthood, making accountability more important than ever. At this stage, the goal is to help them become self-sufficient and reliable.

Teens benefit from being treated with trust and respect, while still having clear expectations. Giving them real responsibilities prepares them for life beyond the home.

Focus on:

Managing time and commitments independently
Handling part-time jobs or extracurriculars
Taking ownership of decisions and consequences

Tips:

Allow for independence while maintaining boundaries
Discuss real-world consequences
Encourage goal-setting and long-term thinking
Allow teens to experience natural consequences without micromanaging

The Role of Extracurricular Activities in Building Accountability

One of the most effective (and often overlooked) ways to build accountability is through extracurricular activities like sports, dance, and gymnastics. When kids commit to a team or class, they learn quickly that others are depending on them to show up, try their best, and follow through.

These environments naturally teach responsibility in ways that feel meaningful and engaging. Kids begin to understand that their attendance matters, their effort impacts progress, and their attitude affects the group.

However, participation alone isn’t enough—learning to balance these commitments with school and home responsibilities is where real growth happens.

Help your child by:

Setting clear expectations about attendance and effort
Teaching time management skills (homework before practice, planning ahead)
Encouraging follow-through even on days they feel unmotivated
Avoiding the habit of “quitting when it gets hard”

Programs that emphasize structure and accountability can reinforce these skills in a supportive way.

Teaching Kids to Balance Responsibilities and Commitments

As children grow, their schedules become fuller. Between school, activities, social lives, and family time, learning to balance responsibilities becomes essential.

Accountability means not only committing—but honoring those commitments consistently.

Strategies to build balance:

Use a family calendar to track commitments
Break large tasks into manageable steps
Teach prioritization (what must be done vs. what can wait)
Build in downtime to avoid burnout

Learning balance helps kids feel in control of their responsibilities rather than overwhelmed by them.

Model the Behavior You Want to See

Children learn more from what we do than what we say. Modeling accountability in your own life is one of the most powerful teaching tools you have.

When kids see you following through on commitments, owning mistakes, and managing responsibilities, they begin to internalize those behaviors.

Ways to model accountability:

Admit when you make a mistake and explain how you’ll fix it
Follow through on promises
Stay organized and manage your time effectively
Have organization systems that can be modeled by your children.
Speak positively about responsibilities instead of complaining

This not only teaches accountability—it builds trust and respect between you and your child.

Why Letting Kids Fail Builds Long-Term Accountability

It can be difficult to watch your child struggle or make mistakes, but stepping in too quickly can actually prevent them from learning accountability. Failure—when handled in a supportive environment—is one of the most effective teachers.

When kids experience natural consequences, they begin to connect their choices with outcomes. Over time, this builds independence, resilience, and a stronger sense of responsibility.

Examples of healthy “failures”:

Forgetting homework and facing a school consequence
Missing out on an event because of poor time management
Not preparing and experiencing a less-than-ideal result

How to respond:

Stay calm and avoid “I told you so”
Ask reflective questions (“What will you do differently next time?”)
Focus on solutions rather than blame

Allowing children to fail safely teaches them to succeed independently in the future.

Common Mistakes to Avoid

Even with the best intentions, some approaches can unintentionally hinder accountability.

Avoid:

Over-correcting or micromanaging
Rescuing children from every mistake
Setting unrealistic expectations
Using shame instead of guidance

Instead, aim to create a supportive environment where mistakes are seen as learning opportunities.

Encouraging accountability isn’t about expecting perfection—it’s about teaching progress, responsibility, and resilience over time. By following this Encouraging Accountability at Home: An Age by Age Guide, you can meet your child where they are and help them grow into confident, capable individuals.

From daily routines at home to showing up for extracurricular commitments, every small step builds a strong foundation. With consistency, patience, and the right support, your child will develop the skills they need to succeed in every area of life.

Recital Day Tips for Kids and Parents: A Stress-Free Guide to Shine on Stage

Thu, 16 Apr 2026 14:00:24 GMT

Recital day is one of the most exciting—and sometimes nerve-wracking—moments for young dancers, gymnasts, and performers. With the right preparation, it can be a joyful, confidence-building experience for both kids and parents. These Recital Day Tips for Kids and Parents will help you feel organized, calm, and ready to celebrate all the hard work that led to this big moment.

Why Recital Day Matters

Recitals aren’t just performances—they’re milestones. Children gain confidence, learn responsibility, and experience the reward of dedication. According to research from the American Academy of Pediatrics, participating in performance-based activities helps build resilience and self-esteem in youth.

1. Prepare the Night Before

One of the biggest stressors on recital day is rushing to find missing items or realizing something important was forgotten. Preparing the night before eliminates unnecessary chaos and sets a calm tone for the entire day. When everything is organized ahead of time, both kids and parents can focus on enjoying the experience instead of scrambling at the last minute. This simple step also helps children feel more confident because they know they’re fully prepared.

Checklist:

Costume (including extras like tights, leotards, or backup pieces)
Shoes (clean and labeled)
Hair accessories and makeup
Safety pins, bobby pins, and hair spray
Water bottle and light snacks

�� Pro tip: Lay everything out in one place and double-check against your studio’s checklist.

2. Stick to a Simple Routine

On a day filled with excitement, keeping your child’s routine as normal as possible provides a sense of stability. Big changes—like trying a new breakfast or rushing through the morning—can increase nerves and lead to unnecessary stress. A predictable routine helps regulate emotions, maintain energy levels, and set your child up for success. When kids feel grounded in familiar habits, they’re more likely to stay focused and confident when it’s time to perform.

Wake up at a normal time
Eat a balanced meal (protein + carbs for energy)
Avoid introducing anything new (foods, products, hairstyles)

For nutrition ideas, check out this helpful guide from Harvard Health .

3. Arrive Early (But Not Too Early)

Timing can make or break the recital day experience. Arriving just a bit early gives your child time to settle in, get comfortable with their surroundings, and mentally prepare before going on stage. On the other hand, rushing in at the last minute can heighten anxiety, while arriving too early may lead to restlessness or overthinking. Finding that “just right” arrival window helps keep energy levels balanced and emotions in check.

Aim to:

Arrive 15–20 minutes before call time
Use extra time for stretching, bathroom breaks, and mental prep

4. Keep Emotions in Check

Recital day often comes with a mix of emotions—excitement, anticipation, and sometimes nerves or fear. This is completely normal, especially for young performers. How parents respond in these moments can significantly influence how children manage their own emotions. Staying calm, encouraging, and supportive helps children feel safe and reassured. When kids learn to navigate these feelings positively, they build emotional resilience that extends far beyond the stage.

For parents:

Stay calm and positive
Avoid adding pressure (“Don’t mess up”)
Focus on effort, not perfection

For kids:

Encourage deep breaths
Remind them it’s okay to feel nervous
Reinforce that having fun is the goal

Check out this helpful reading on managing performance anxiety .

5. Trust the Coaches and Teachers

It can be tempting for parents to stay closely involved every step of the way, especially during such an important event. However, recital day is when coaches and teachers step in to guide performers through the process they’ve been practicing for weeks or months. Trusting their expertise allows the event to run smoothly and helps your child gain independence. It also sends a powerful message to your child that they are capable and supported by a team of trusted adults.

Avoid trying to intervene unless absolutely necessary—this helps maintain structure and keeps things running smoothly.

6. Pack Smart Snacks and Essentials

Recital days can be long, with periods of waiting between rehearsals and performances. Without proper snacks and essentials, kids may become tired, irritable, or distracted. Packing thoughtfully ensures your child stays energized and comfortable throughout the day. Choosing the right foods and activities can make a big difference in maintaining a positive attitude and keeping them performance-ready.

Bring:

Easy, non-messy snacks (granola bars, fruit, crackers)
Water (avoid sugary drinks that cause energy crashes)
Quiet activities (coloring books, small toys)

Avoid anything that could stain costumes or cause spills.

7. Capture the Moment (Respectfully)

Recital day is a milestone worth remembering, and it’s natural to want to capture every moment. However, balancing documentation with being present is key. Watching your child perform live—without distractions—creates a more meaningful experience for both of you. Being mindful of studio policies and other audience members also ensures that everyone can enjoy the performance without interruptions.

Turn off flash photography
Stay seated and avoid blocking others - the media company will do a great job capturing the show!
Be present—don’t watch the whole recital through your phone

8. Celebrate Effort, Not Perfection

After the performance, your child will look to you for validation and reassurance. Focusing on effort rather than perfection helps build confidence and encourages a healthy mindset toward growth and learning. Even if mistakes happen, emphasizing what went well teaches children that progress matters more than flawless execution. This approach fosters long-term confidence and a love for performing.

Instead of:

“You missed that move…”

Try:

“I loved your smile on stage!”
“You looked so confident out there!”

9. Plan a Simple Post-Recital Celebration

After weeks or months of practice, recital day deserves to be celebrated. However, the celebration doesn’t need to be elaborate to be meaningful. A simple, thoughtful acknowledgment of your child’s hard work can make them feel proud and appreciated. Celebrating in a low-pressure way also helps keep the focus on joy and accomplishment rather than performance outcomes.

Ideas:

Ice cream outing
Family dinner
Flowers or a small gift
A handwritten note of encouragement

10. Reflect and Look Ahead

Once the excitement of recital day winds down, it’s a great opportunity to reflect on the experience. Taking time to talk about what your child enjoyed and what they learned helps reinforce personal growth. Reflection encourages self-awareness and sets the stage for future success, whether they continue in the same activity or try something new.

Ask your child:

What was your favorite part?
What would you like to improve next time?

Final Thoughts

Recital day is about more than perfect routines—it’s about growth, courage, and joy. By following these Recital Day Tips for Kids and Parents, you’ll create a positive, memorable experience that your child will carry with them long after the curtain closes.

How Preschool Gymnastics Aids in Social Development

Wed, 11 Mar 2026 17:53:35 GMT

Preschool is one of the most important stages for social development. During these early years, children learn how to communicate, cooperate, and build friendships. While parents often think of gymnastics as a physical activity, preschool gymnastics also plays a powerful role in shaping social skills.

Through structured movement, group activities, and guided interaction, gymnastics classes create a safe environment where young children practice the foundational behaviors they need for success in school and life. From taking turns on the balance beam to cheering for classmates, these experiences help preschoolers develop empathy, confidence, and communication skills.

In this article, we’ll explore how preschool gymnastics aids in social development, the science behind movement and social growth, and how parents can support these benefits at home.

Why Social Development Matters in the Preschool Years

Between the ages of three and five, children are learning how to interact with the world beyond their family. This stage is when they begin to:

Understand social rules
Communicate with peers
Develop empathy and cooperation
Manage emotions in group settings

Structured activities like gymnastics provide an ideal environment for practicing these skills. In group classes, children learn to listen to instructions, respect personal space, and interact with peers in positive ways.

Unlike free play alone, a guided class gives children opportunities to develop social skills while being supported by trained instructors.

5 Ways Preschool Gymnastics Aids in Social Development

1. Learning to Take Turns and Share

One of the biggest social milestones for preschoolers is learning patience and cooperation.

Gymnastics classes naturally create opportunities for turn-taking. For example:

Waiting in line for the trampoline
Rotating through obstacle courses
Taking turns on the balance beam

These structured moments teach children that everyone gets a chance. Over time, preschoolers begin to understand fairness and respect for others.

This simple routine helps build the social foundation needed for classroom environments.

2. Building Communication Skills

Preschool gymnastics encourages children to communicate with both instructors and peers.

Children practice communication when they:

Ask for help with a skill
Celebrate a friend’s accomplishment
Follow verbal instructions
Participate in group warm-ups or games

These interactions help children expand their vocabulary and gain confidence speaking in social settings.

As they grow comfortable expressing themselves, they become more engaged and socially confident.

3. Developing Empathy and Teamwork

Although gymnastics often focuses on individual skills, preschool classes emphasize teamwork and encouragement.

Young gymnasts learn to:

Cheer for classmates
Offer high-fives after a skill
Encourage friends who feel nervous

Group environments help children feel part of a community where everyone supports each other’s progress.

These positive peer interactions help develop empathy—an essential social skill for building strong friendships.

4. Practicing Emotional Regulation

Preschoolers are still learning how to manage big emotions.

Gymnastics offers a safe place to experience and work through feelings like:

Excitement
Frustration
Nervousness
Pride

For example:

A child may feel frustrated after falling off the balance beam. With guidance from coaches, they learn to try again instead of giving up.

Physical activity also helps release energy and reduce stress, which can support emotional balance and resilience.

Over time, these experiences help children build the emotional control needed in social situations.

5. Creating Opportunities for Friendship

One of the most valuable social benefits of preschool gymnastics is the opportunity to build friendships.

Shared experiences—like completing an obstacle course or learning a new skill—create natural connections between children.

Friendships formed in activities like gymnastics often extend beyond the gym, helping children feel more confident in new social environments.

These early relationships help preschoolers develop trust, cooperation, and a sense of belonging.

The Science of Kindness, Movement, and Social Growth

Research shows that physical activity plays an important role in social and emotional development during early childhood.

When children engage in structured movement activities:

Neural pathways between the brain and body strengthen
Both hemispheres of the brain become more integrated
Children improve coordination, focus, and emotional control

A study involving preschool physical education programs also found that increased physical activity supports improvements in emotional behavior and social interaction.

Movement-based programs like gymnastics are especially beneficial because they combine:

Physical activity
Social interaction
Structured learning
Positive reinforcement

Together, these factors create an ideal environment for developing both physical and social skills.

Practical Examples of Social Learning in Preschool Gymnastics

Parents often see the results of gymnastics social development in everyday life.

Here are a few examples:

Example 1: Turn Taking

During class, a child waits for their turn on the bars. Over time, they begin demonstrating patience at school or during playdates.

Example 2: Encouragement

Children clap for a classmate who performs a new skill. This reinforces positive peer relationships and empathy.

Example 3: Listening Skills

Following directions from a coach helps preschoolers practice listening and responding to authority figures—an important classroom skill.

Example 4: Confidence in Social Settings

A shy child gradually becomes comfortable participating in group warm-ups and interacting with peers.

These small moments add up to big developmental progress.

How Parents Can Support Social Development Through Gymnastics

Parents play an important role in reinforcing the social skills children learn in gymnastics.

Here are a few ways to help:

Encourage Positive Sportsmanship

Ask your child questions like:

“Who did you cheer for today?”
“Did you help a friend learn something new?”

This helps reinforce empathy and kindness.

Celebrate Effort, Not Just Skills

Focus on behaviors like:

Listening to the coach
Being patient
Encouraging others

These are the true building blocks of social growth.

Practice Turn-Taking at Home

Games, obstacle courses, or simple activities like taking turns on playground equipment reinforce the same skills practiced in gymnastics.

Talk About Feelings

Help children identify emotions they experienced in class:

“Were you proud when you tried that jump?”
“Did anything feel frustrating today?”

This strengthens emotional awareness.

Final Thoughts

Preschool gymnastics is much more than learning cartwheels and forward rolls. It is a powerful tool for helping young children develop the social skills they will use throughout their lives.

Through structured activities, group interaction, and supportive coaching, gymnastics helps preschoolers learn how to:

Communicate with others
Show empathy and kindness
Manage emotions
Build friendships
Gain confidence in social settings

By combining movement, play, and social interaction, preschool gymnastics creates an environment where children can grow physically, emotionally, and socially—all while having fun.

5 Ways to Encourage Kindness in Youth Athletes

Wed, 11 Mar 2026 15:35:55 GMT

Youth sports provide one of the best environments for teaching character. While athletes learn skills like s trength, coordination, and strategy, they are also developing values that can last a lifetime. Among the most important of these values is kindness.

Kindness in youth sports means more than simply being “nice.” It includes supporting teammates, showing respect to coaches and officials, helping struggling teammates, and demonstrating good sportsmanship with opponents. Research in developmental psychology shows that kindness is part of a broader category called prosocial behavior—actions intended to benefit others through empathy, cooperation, and respect.

When coaches, parents, and organizations intentionally encourage kindness, they help create a culture where athletes thrive both emotionally and socially. Below are five powerful ways to encourage kindness in youth athletes, along wit h practical strategies that can be applied in any sport.

1. Model Kindness Through Coaching Behavior

Young athletes learn far more from what adults do than from what they say . Coaches who demonstrate respect, patience, and encouragement create a powerful example that athletes naturally imitate.

Research shows that children’s prosocial behaviors often develop through observation and social interaction with role models. When athletes regularly see adults treating others with kindness, they internalize those behaviors.

Practical examples

Praise effort and teamwork instead of only celebrating individual performance.
Speak respectfully about opponents, referees, and other teams.
Encourage athletes after mistakes rather than criticizing them.
Show empathy when a player is frustrated or struggling.

Example:

A coach notices a gymnast who fell during a routine. Instead of focusing on the mistake, the coach highlights her courage for trying a new skill and encourages teammates to cheer for her effort.

When kindness is modeled consistently, it becomes part of the team culture.

2. Build Team Traditions That Reward Kindness

Recognition shapes behavior. When athletes see kindness celebrated, they begin to view it as just as important as scoring points or winning competitions.

Many teams successfully encourage kindness through simple traditions that highlight positive behavior.

Practical ideas

Kindness Athlete of the Week: Recognize athletes who help teammates or show exceptional sportsmanship.
Compliment Circles: At the end of practice, athletes share something positive about a teammate.
Team Kindness Challenges: Each athlete completes one helpful act during practice.

Studies show that when children intentionally perform acts of kindness , they experience increased well-being and improved peer relationships.

Example:

A soccer team starts a weekly tradition where players nominate a teammate who helped them during practice. The chosen athlete receives a small wristband or sticker for the week.

These rituals reinforce the message that kindness is valued.

3. Teach Athletes to Celebrate Teammates

Competition can sometimes create comparison and jealousy among athletes. Teaching athletes to celebrate the success of others builds empathy and strengthens team relationships.

Kindness is closely tied to empathy and emotional awareness—two skills that develop through social experiences and supportive environments.

Ways to encourage this

Teach athletes to cheer loudly for teammates during routines or games.
Encourage high-fives, fist bumps, and supportive comments.
Practice “team applause” after routines or drills.
Highlight moments when athletes help each other improve.

Example:

During a dance class, athletes are encouraged to clap and celebrate whenever someone masters a new skill. The result is a supportive environment where everyone feels valued.

When athletes learn to celebrate others, they begin to see teammates as partners rather than competitors.

4. Encourage Leadership Through Helping

Kindness often grows when athletes are given responsibility to help others. Leadership opportunities teach athletes that their actions can positively influence the team.

Research suggests that children often judge kindness based on how much an action helps someone else. When athletes see the direct benefit of helping teammates, kindness becomes more meaningful.

Leadership opportunities

Pair experienced athletes with beginners as mentors.
Assign athletes to help set up equipment or assist younger classes.
Encourage older athletes to demonstrate skills for the team.
Create small leadership roles during practice.

Example:

A senior ninja athlete helps younger students learn how to safely navigate an obstacle course. The younger athletes gain confidence, while the older athlete develops empathy and leadership skills.

Helping others transforms kindness from an idea into an action.

5. Teach Respect for Opponents and Officials

True sportsmanship includes kindness toward people outside the team. Youth athletes should learn that opponents and officials deserve respect regardless of the outcome of a competition.

Practical strategies

Shake hands with opponents before and after competitions.
Encourage athletes to thank officials and judges.
Teach athletes to congratulate competitors who perform well.
Discuss how opponents help everyone improve.

Example:

After a gymnastics meet, athletes are encouraged to congratulate athletes from other teams who performed strong routines. This reinforces respect and humility.

When athletes understand that competition can coexist with kindness, they develop a healthier relationship with sports.

The Science of Kindness

Kindness is not just a moral value—it is supported by science. Research in psychology and neuroscience shows that kindness improves both emotional well-being and social connection.

Studies have found that engaging in acts of kindness can increase happiness, peer acceptance, and overall well-being in children. In addition, kindness training programs have been shown to improve empathy and resilience in both children and parents.

Scientists describe kindness as a form of prosocial behavior , which includes actions motivated by empathy and concern for others. These behaviors strengthen relationships and help children build positive social environments.

In youth sports, this science is especially important. Teams that prioritize kindness often experience:

Stronger team cohesion
Improved athlete confidence
Better communication
Reduced bullying or exclusion
Greater enjoyment of the sport

Kindness, in many ways, becomes the social glue that holds teams together.

How Parents Can Support Kindness in Youth Sports

Parents play a crucial role in shaping the culture of youth athletics. The way parents talk about sports often influences how children treat teammates, coaches, and competitors.

Here are a few ways parents can reinforce kindness:

Focus on character over results

Ask questions like:

“Who did you encourage today?”
“Did you help a teammate learn something new?”

This shifts the conversation away from wins and losses.

Model respectful behavior

Children observe how parents behave at games and competitions. Speaking respectfully about coaches, officials, and other athletes reinforces positive values.

Celebrate effort and teamwork

Praise moments when your child supports teammates or demonstrates sportsmanship.

Encourage empathy

If a teammate struggles, ask your child how they might help or encourage them next practice.

When parents and coaches work together to emphasize kindness, youth sports become a powerful environment for character development.

Final Thoughts

Teaching kindness in youth sports is not a distraction from performance—it is a foundation for long-term success. Athletes who learn empathy, respect, and encouragement develop stronger relationships and healthier attitudes toward competition.

By modeling positive behavior, celebrating kindness, encouraging teamwork, and involving parents in the process, coaches can build teams where athletes feel valued and supported.

In the end, the goal of youth sports should extend beyond medals and scoreboards. It should help young athletes grow into confident, compassionate individuals who lift others up both on and off the field.

Excellence vs. Perfection in Youth Sports: What Actually Builds Confident Kids?

Sat, 21 Feb 2026 20:18:54 GMT

If you spend any time around youth athletics, you’ve heard it before: “She has to be perfect.” The perfect routine. The perfect score. The perfect game.

But here’s the truth many families discover the hard way: perfection is fragile. Excellence is powerful.

In today’s competitive landscape of youth activities, understanding Excellence vs. Perfection in Youth Sports is one of the most important mindset shifts parents, coaches, and athletes can make.

At Pinnacle, we believe sports should build strong, confident, resilient kids — not anxious ones chasing an impossible standard. We believe in high expectations, disciplined training, and accountability. But we also believe childhood is a time for growth, not pressure. When adults blur the line between excellence and perfection, kids often internalize the wrong message. Let’s break down what this difference really means — and why it matters.

What Is Perfection in Youth Sports?

Perfection in youth sports often starts with good intentions. Coaches want clean execution. Parents want their child to succeed. Athletes want to win. But when the focus shifts from growth to flawlessness, the pressure intensifies. The athlete begins measuring their worth by outcomes instead of effort. Performance becomes tied to identity.

Perfection focuses on:

Flawless execution
Zero mistakes
Winning at all costs
External validation (scores, rankings, trophies)

While striving to perform well is healthy, perfectionism often creates a constant undercurrent of anxiety. The athlete may perform well on the outside but feel overwhelmed internally. Research from the American Psychological Association links maladaptive perfectionism in children to increased anxiety, burnout, and decreased long-term enjoyment in sports.

Perfection says:

“If I make a mistake, I am not good enough.”

That belief is heavy for a child to carry.

What Is Excellence in Youth Sports?

Excellence, on the other hand, is rooted in progress. It recognizes that mastery takes time, repetition, and resilience. It embraces challenge rather than avoiding it. Excellence doesn’t ignore standards — it raises them — but it measures success by commitment and improvement rather than flawlessness.

Excellence focuses on:

Effort
Growth
Skill development
Resilience
Coachability

This approach aligns with the growth mindset research of Carol Dweck , whose work shows that praising effort and persistence leads to greater long-term achievement than praising innate talent.

When athletes pursue excellence:

Mistakes become feedback
Competition becomes an opportunity
Confidence becomes internal
Progress becomes the goal

And most importantly — kids stay in sports longer.

Excellence says:

“I will give my best effort today and improve over time.”

Why the Difference Matters

The conversation around Excellence vs. Perfection in Youth Sports is n ot just philosophical — it directly impacts participation rates, mental health, and long-term development. When children feel constant pressure to perform without error, the emotional toll accumulates. Over time, the joy that once fueled their participation begins to fade.

According to data from the National Alliance for Youth Sports , nearly 70% of kids quit organized sports by age 13. One of the leading contributors? Pressure and burnout.

When the environment prioritizes perfection:

Kids fear disappointing adults
Mistakes feel catastrophic
Joy disappears

When the environment prioritizes excellence:

Effort is celebrated
Process matters
Confidence compounds

Excellence builds durable athletes.

Perfection builds fragile ones.

Signs Your Athlete May Be Chasing Perfection

Perfectionism in young athletes isn’t always loud. Sometimes it looks like quiet withdrawal. Sometimes it looks like explosive frustration. The key is noticing patterns. When children equate mistakes with failure, their behavior often shifts in predictable ways.

As parents and coaches, watch for:

Meltdowns after small mistakes
Constant comparison to teammates
Avoiding new skills for fear of failure
“I’m just bad at this” self-talk
Anxiety before practices or competitions

These aren’t character flaws. They’re signals that the athlete may feel unsafe making mistakes.

How to Shift from Perfection to Excellence

Shifting a culture from perfection to excellence doesn’t happen overnight. It requires intentional language, consistent modeling, and shared expectations between coaches and parents. The goal isn’t lowering standards — it’s redefining what success looks like on a daily basis.

Here are practical ways to cultivate excellence:

1. Praise Effort Specifically

The way adults speak about performance shapes how athletes think about themselves. General praise can feel good, but specific praise reinforces behaviors athletes can control.

Instead of: “You were amazing!”

Try: “I loved how you fought to finish that routine strong.”

Specific feedback reinforces controllable behaviors.

2. Normalize Mistakes

Athletes take emotional cues from adults. If mistakes are treated as disasters, children internalize fear. If mistakes are treated as data, they internalize resilience.

Ask after competition:

What did you learn?
What would you try differently?
What are you proud of?

This reframes errors as information, not identity.

3. Model Composure

Children are constantly watching. A tense car ride home or visible sideline frustration sends a louder message than any motivational speech. Composure teaches safety. Safety builds confidence.

When coaches and parents stay calm after mistakes, athletes learn that setbacks are survivable.

4. Define Success Before the Event

When success is defined only after results are known, it becomes outcome-driven. But when success is defined beforehand, athletes gain clarity and ownership.

Before competition, ask: What does success look like today?

If the answer is “hitting my beam series with confidence” instead of “winning,” the athlete has a healthier target.

5. Focus on the Long Game

Youth sports are not a short sprint. They are a long runway for character development. The habits built in childhood carry into adulthood far beyond the playing field.

Youth sports are a training ground for life skills:

Discipline
Accountability
Teamwork
Emotional regulation

Trophies fade. Character compounds.

The Pinnacle Standard: Excellence Over Perfection

In our gyms and programs, we hold high standards. We expect effort. We coach with intention. We believe in accountability.

But we reject the myth that kids must be perfect to be worthy.

Excellence means:

Showing up prepared
Giving honest effort
Learning from setbacks
Supporting teammates
Growing week after week

That’s the foundation of confidence.

And confident kids become capable adults.

Final Thoughts on Excellence vs. Perfection in Youth Sports

If you remember one thing, let it be this:

Perfection is about proving.
Excellence is about improving.

When adults shift the language, the expectations, and the reactions around performance, we change the trajectory of a child’s experience in sports.

And that is worth far more than a perfect score.

Why Consistency is the Secret to Skill Progression

Sat, 21 Feb 2026 17:28:02 GMT

If you’ve ever watched an athlete finally land a skill they’ve been chasing for months, you know it rarely happens by accident. It’s not luck. It’s not a single breakthrough practice. It’s consistency.

At Pinnacle, we believe growth isn’t built on hype — it’s built on habits. Whether a child is learning a cartwheel, a back handspring, or developing strength for long-term athletic success, one principle holds true:

Consistency is the secret to skill progression.

Let’s break down why.

1. Consistency Builds Neurological Pathways

Skill progression begins in the brain . Before a skill becomes powerful, graceful, or automatic, it must first become familiar. Each repetition sends signals through the nervous system, reinforcing patterns that eventually become second nature. When athletes train consistently, their brains recognize movements faster, correct errors more efficiently, and build the neurological foundation required for higher-level skills.

Every time a skill is practiced correctly, the brain strengthens neural pathways associated with that movement. Repetition under proper coaching literally wires the brain for improvement.

When training is sporadic:

Skills feel “new” each week
Confidence resets
Corrections must be relearned

When training is consistent:

Movements become automatic
Muscle memory develops
Athletes progress faster and safer

Skill progression is not about cramming more reps into one day — it’s about stacking focused, quality reps week after week.

2. Consistency Creates Physical Adaptation

The body adapts to what it repeatedly experiences. Strength, flexibility, balance, and coordination are built gradually through repeated exposure to challenge. When practices are consistent, the body has time to respond, recover, and rebuild stronger. When attendance is inconsistent, that adaptation cycle is interrupted, making progress slower and sometimes frustrating.

Strength, flexibility, balance, and coordination are not one-time achievements. They are adaptations.

The body responds to repeated stimulus over time. When athletes train consistently:

Core strength compounds
Joint stability improves
Endurance increases
Injury risk decreases

Missing sessions regularly interrupts that adaptation cycle. It’s like trying to build a staircase but removing a few steps each week.

If you want real skill progression, the body must be given consistent opportunities to adapt and grow.

3. Consistency Builds Confidence (The Hidden Accelerator)

Confidence doesn’t appear the moment a new skill is introduced. It grows through repetition, familiarity, and small wins accumulated over time. Athletes who train consistently feel more prepared, more capable, and more willing to attempt challenging skills. That mindset shift is often what separates slow progress from breakthrough progress.

Confidence is earned through preparation.

When athletes attend consistently, they:

Understand class structure
Trust their coaches
Feel socially connected
Develop emotional resilience

That emotional stability removes hesitation — and hesitation is often the biggest barrier to mastering new skills.

Progression accelerates when fear decreases. Fear decreases when preparation increases. Preparation increases with consistency.

4. Consistency Reinforces Discipline and Accountability

Beyond physical development, consistent participation teaches powerful character lessons. Showing up week after week builds internal discipline. Athletes begin to understand that growth is the result of effort, not shortcuts. They learn to commit even when motivation fluctuates — and that lesson transfers into school, relationships, and future goals.

Beyond physical skills, consistent attendance builds life skills:

Time management
Commitment
Goal setting
Follow-through

These traits matter far beyond the gym. In fact, research from organizations like the American Academy of Pediatrics highlights the long-term developmental benefits of structured activities for children — particularly when participation is regular and sustained.

Consistency teaches athletes that progress is earned, not given.

5. The Compound Effect of Small Efforts

Progress often feels slow in the moment. One practice might not look dramatically different from the last. But skill progression is rarely about dramatic daily change — it’s about cumulative improvement. When small efforts are repeated consistently, they compound into measurable transformation.

Think of skill progression like compound interest. One focused practice may not look dramatic. But 52 weeks of focused practices? That’s transformation.

Athletes who attend one class per week consistently for a year complete over 50 skill-building sessions. Athletes who skip every third week lose nearly a month of progress.

The difference doesn’t show immediately. It shows over time. And that’s where the secret lies.

Why Consistency Is the Secret to Skill Progression (In Any Activity)

This principle isn’t limited to gymnastics or youth sports.

Musicians improve through daily scales.
Students improve through consistent study habits.
Leaders improve through repeated action and reflection.

Consistency:

Reduces overwhelm
Builds rhythm
Creates measurable growth

Skill progression thrives on rhythm.

How Parents Can Support Consistent Progression

If your child has big goals, consistency must be protected intentionally. Life gets busy. Schedules fill quickly. But progress depends on guarding training time and reinforcing commitment at home.

Here’s how families can support long-term skill progression:

Prioritize attendance like you would school.
Schedule extra time immediately if a session is missed. Consider a skill clinic or team training.
Reinforce practice at home when appropriate.
Celebrate effort, not just outcomes.
Commit to seasons, not single sessions.

When families commit to the process, results follow.

Final Takeaway

There is no shortcut to mastery.

There is no hack to long-term skill progression.

There is consistency.

When athletes show up regularly, embrace feedback, and trust the process, progress becomes inevitable.

At Pinnacle, we’ve seen it thousands of times — not because of talent alone, but because of commitment over time.

Consistency is the secret to skill progression — and progress belongs to those who keep showing up.

Why Confidence Matters in Youth Sports

Mon, 12 Jan 2026 19:09:35 GMT

Confidence isn’t just a “nice-to-have” trait for young athletes—it’s a foundational element that shapes how children engage with their sport, approach challenges, and experience personal growth. When kids believe in themselves, they are more likely to try new skills, recover from mistakes, and stay involved in activities that help them thrive. In contrast, low confidence can lead to fear of failure, decreased motivation, and in some cases, burnout and early dropout. Understanding why confidence matters in youth sports helps parents, coaches, and communities create environments where children flourish both on and off the field.

What Confidence Really Means for Young Athletes

Confidence in youth sports goes beyond simply thinking “I’m good at this.” It is an inner belief that effort leads to improvement, that mistakes are part of learning, and that they — as athletes — are capable of meeting challenges. A confident child isn’t afraid to participate, take risks, or try new skills. Rather than being driven solely by outcomes or scores, confident athletes value effort and growth, which allows them to stay engaged even when success isn’t immediate.

This mindset helps players internalize lessons from both victories and disappointments, translating athletic experiences into lifelong skills like emotional regulation, resilience, and self-advocacy. For more on why confidence is so vital in youth sport development, look at resources like Applied Sport Psych’s overview .

Why Confidence Matters in Youth Sports Development

1. Confidence Encourages Skill Progression

Children who believe they can improve are far more likely to practice consistently and embrace feedback. Confidence creates a positive feedback loop: effort leads to mastery, mastery builds self-trust, and self-trust increases engagement. Without confidence, even talented kids may hesitate, fear mistakes, or shy away from competitive challenges — ultimately limiting their growth.

Research has found that psychological resilience and self-confidence directly influence ongoing participation and motivation in sports.

2. Confidence Improves Performance Under Pressure

Youth sports naturally involve stress — whether from competition, teammates, or parents’ expectations. A confident athlete tends to stay focused rather than overwhelmed, and they are better equipped to bounce back from errors during performances.

According to experts in child mental health , team sports also help reduce anxiety and depression scores in children, which can indirectly support confidence and emotional stability in competitive scenarios.

3. Confidence Supports Mental and Emotional Health

Confidence isn’t only about performance; it also affects a young athlete’s well-being. Sports participation has been linked to emotional balance, improved mood, and resilience. Children who feel capable and supported are more likely to enjoy their sport, use healthy coping mechanisms, and develop a positive sense of self.

For youth, sports often provide a structured but supportive environment where they can build social skills, leadership potential, and emotional regulation — all of which are deeply intertwined with confidence.

How Lack of Confidence Can Lead to Burnout

Burnout—characterized by emotional exhaustion, decreased performance, and loss of motivation—is a real risk in youth sports, especially when confidence is low. When athletes lack faith in their abilities, they can perceive even normal challenges as threats rather than growth opportunities. Over time, this can lead to:

Persistent frustration or anxiety around practices and games
Feeling “done” with sports despite previous enjoyment
Withdrawal from activities they once loved
Physical signs of stress such as fatigue or disrupted sleep

Studies show that self-perception and low sport confidence are associated with increased burnout symptoms in adolescents, particularly when athletes tie their worth strictly to performance.

In addition, inadequate emotional regulation — like failing to manage stress and fatigue — amplifies negative feelings and can accelerate burnout.

Preventing burnout involves supporting confidence, promoting balanced engagement, and recognizing that sports should feel fun — not just like a performance evaluation.

The Role of Coaches in Building Confidence

Coaches are uniquely positioned to shape a child’s sporting experience. Beyond teaching skills, they influence how athletes perceive challenges and themselves.

Positive coaching practices that build confidence include:

Rewarding effort and improvement rather than only outcomes
Providing constructive feedback alongside encouragement
Normalizing mistakes as part of the learning process

Research supports the idea that autonomy-supportive coaching — which emphasizes choice, effort, and learning — can improve resilience and optimism among youth athletes.

The right coaching approach helps children feel safe to experiment, grow, and continue giving their best — forming the psychological foundation for confident engagement.

How Parents Can Help Build Confidence in Youth Sports

Parents are central to shaping how young athletes interpret their experiences. Strong parental support can amplify confidence, while pressure or criticism can erode it.

1. Encourage Effort, Not Just Results

Kids should learn that effort, persistence, and teamwork matter more than the final score. When parents celebrate progress, kids internalize the belief that they can improve through dedication.

Avoid overemphasizing winning or comparing performance to others — this can inadvertently increase anxiety and decrease confidence.

2. Model Positivity and Resilience

Children absorb adult reactions. Parents who demonstrate patience after a tough loss, positivity after mistakes, and resilience when dealing with setbacks send emotional cues that deepen confidence.

Active listening — like asking “What did you learn today?” — helps kids process experiences and see challenges as opportunities rather than threats.

3. Partner With Coaches and Communicate Openly

Parents and coaches aligned in their messaging help create a consistent confidence-building environment. Talking with coaches about expectations and progress — in a collaborative, calm way — reinforces trust and reduces mixed signals.

For inspiration on confidence strategies, check out tips from youth sports psychology resources like Kid’s Sports Psychology.

4. Encourage Balance and Identity Beyond Sports

Burnout can be reduced when children have space for hobbies, rest, and social life outside of sports. Encouraging a well-rounded lifestyle teaches kids that their worth extends beyond athletic performance — an important buffer for confidence and mental health.

Confidence vs. Talent: Why Both Matter, But Confidence Wins

Talent might open doors, but confidence determines whether an athlete walks through them. Athletes with similar abilities can have drastically different outcomes based on their mindset. A confident kid is more likely to show up for practice, work through mistakes, and stay committed — even when competition gets tough.

Many children with great talent leave sports early because they feel they aren’t good enough — a sign of missing confidence, not missing ability.

Long-Term Benefits of Confidence Built Through Sports

When youth sports prioritize confidence, the benefits extend far beyond athletics. Confidence gained on the field can improve:

Academic performance
Social skills and leadership
Emotional resilience
Life satisfaction and overall well-being

By supporting confidence early, we help children develop into adults capable of tackling life’s challenges with poise and optimism.

Final Thoughts: Why Confidence Matters in Youth Sports

Confidence is the engine that powers progress, resilience, and joy in youth sports. When children believe in their abilities and understand that effort leads to improvement, they are more likely to enjoy their sport, persevere through challenges, and build skills that serve them well in life.

Parents, coaches, and communities all play a role in nurturing confidence — and when they do, young athletes thrive in ways that extend far beyond wins and losses.

Valentine Date Spots for Families in Kansas City

Mon, 12 Jan 2026 18:34:13 GMT

Meaningful, Fun, and Kid-Friendly Ways to Celebrate Valentine’s Day Together

Valentine’s Day often brings to mind candlelit dinners and adults-only nights out, but for many parents, love looks a little different—and that’s okay. In fact, Valentine’s Day can be a powerful opportunity to celebrate connection, quality time, and togetherness as a family. The good news? Kansas City offers a wide variety of experiences that are perfect for parents and kids alike.

From iconic KC landmarks to active adventures and cozy at-home ideas, these Valentine Date Spots for Families in Kansas City prove that you don’t need a babysitter to make the day special.

1. Union Station Kansas City – A Timeless Family Valentine Tradition

Union Station Kansas City is one of the most beloved and versatile Valentine date spots for families in Kansas City, making it an ideal destination for a February outing. Its historic architecture alone makes the experience feel special, while the wide range of attractions ensures kids of all ages stay engaged.

Families can spend hours exploring Science City , where hands-on exhibits encourage curiosity, teamwork, and problem-solving. Rotating traveling exhibits often appeal to older kids and parents, while seasonal events add a festive touch around Valentine’s Day. For a quieter moment, families can catch a movie on the Regnier Extreme Screen Theatre , creating a shared experience that feels larger than life.

Why it’s perfect for families:

Climate-controlled indoor fun during cold winter weather
Multiple experiences in one location, ideal for mixed-age families
Plenty of nearby restaurants for a casual Valentine meal

Valentine tip: Let each family member choose one activity inside Union Station—this turns the outing into a true family “date” where everyone feels included.

2. Kansas City Zoo & Aquarium – A Valentine Date with a Wild Twist ��

The Kansas City Zoo & Aquarium is one of the most unique Valentine Date Spots for Families in Kansas City , especially for families who enjoy being active together. Even in February, the zoo offers plenty to see, with indoor habitats and the aquarium providing warm, immersive environments.

Walking the zoo together encourages conversation and shared discovery. Kids love spotting animals, while parents appreciate the slower pace and opportunity to unplug. Valentine’s Day becomes less about schedules and more about simply being present together.

Why families choose the zoo for Valentine’s Day:

Encourages physical activity and fresh air
Creates natural moments for learning and conversation
Offers flexibility—stay for an hour or make a full day of it

Bonus idea: Talk with kids about animal families and teamwork—an easy way to connect the outing to Valentine’s Day themes.

Suggested internal link:

3. Crown Center – A One-Stop Valentine Date for the Whole Family ⛸️

Crown Center consistently ranks as one of the top Valentine date spots for families in Kansas City because it offers so many options in one walkable area. Families can design their own experience based on time, budget, and energy levels.

Ice skating at The Link at Crown Center is a favorite Valentine activity, especially for families with school-aged kids. For those who prefer to stay indoors, Crown Center’s shops, LEGOLAND Discovery Center, and Sea Life Aquarium provide plenty of entertainment. Sweet stops like Chip’s Chocolate Factory naturally tie into Valentine’s Day.

Why Crown Center works so well:

Easy to customize for short or long outings
Mix of active fun, treats, and downtime
Festive atmosphere without feeling formal

4. A Kansas City–Inspired Valentine Date Night at Home ��

Not every memorable Valentine date needs to happen out on the town. A thoughtfully planned Valentine night at home can be just as meaningful—especially when inspired by local Kansas City favorites.

Families can order takeout from a favorite KC restaurant, grab heart-shaped desserts from a local bakery, or cook a Kansas City–style meal together. Pair that with a family movie night, board games, or Valentine crafts for a relaxed but intentional celebration.

Why at-home Valentine dates work:

Budget-friendly and low stress
Ideal for younger kids and busy schedules
Focused on conversation and connection

5. Sporting KC & Sports-Themed Family Valentine Dates ⚽

For sports-loving families, Kansas City offers endless inspiration for a Valentine celebration built around shared interests. Fans of Sporting Kansas City can plan a themed family day that includes visiting Children’s Mercy Park, touring the stadium, or stopping by the team store.

Even if it’s not game season, families can celebrate Valentine’s Day by playing soccer together at a local park or recreating a favorite Sporting KC memory at home.

Why sports-themed Valentine dates work:

Appeal to older kids and teens
Build connection through shared interests
Reinforce teamwork and encouragement

Celebrate Valentine’s Day with Intention, Not Pressure

The best Valentine Date Spots for Families in Kansas City aren’t about fancy reservations or expensive gifts. They’re about choosing experiences that allow families to connect, laugh, and grow closer together.

Whether you’re exploring a Kansas City landmark, staying active, or enjoying a cozy night at home, Valentine’s Day becomes more meaningful when families focus on presence over perfection.

Setting New Year Goals That Stick

Tue, 09 Dec 2025 14:30:01 GMT

The start of a new year is the perfect opportunity to hit refresh and set goals that can positively impact your life and your family. But if you’ve ever set New Year’s resolutions only to see them fade by February, you’re not alone. The key to success isn’t just ambition—it’s planning, accountability, and creating realistic, meaningful goals that fit your lifestyle.

This guide is designed for parents looking to set goals not only for themselves but also for their families—so everyone can thrive together in the year ahead.

1. Reflect Before You Set Goals

Before diving into resolutions, take a moment to reflect on the past year. Ask yourself:

What worked well?
What felt out of balance?
What goals did you start but not finish, and why?

Reflection helps you focus on meaningful goals instead of defaulting to common resolutions like “exercise more” or “eat healthier” without a plan. For families, involve everyone in the reflection process. Discuss favorite family memories, challenges, and ways you want to grow together.

Pro tip: Write down (or create a shared note on your phone) lessons learned and use them to shape realistic goals for the new year.

2. Set Specific, Achievable Goals

The most effective goals are SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying, “We’ll eat healthier,” try:

“Cook two new healthy dinners together each week.”
“Include a vegetable with every family meal.”
“Go for a 20-minute walk three times a week as a family.”

For personal goals, consider what will improve your wellbeing or personal growth:

“Read one book per month.”
“Practice mindfulness or journaling for 10 minutes daily.”
“Limit screen time after 8 PM to improve sleep quality.”

Making goals specific increases your chances of following through and helps track progress.

3. Include Family-Focused Goals

Parents often set goals for themselves but forget that involving the family can strengthen relationships and create shared accountability.

Examples of family-focused resolutions include:

Quality time: Schedule one family night per week with board games, movies, or outings.
Health habits: Commit to cooking balanced meals together or trying a new physical activity monthly.
Learning and creativity: Plan a monthly educational outing or craft day that everyone participates in.
Financial planning: Create a family savings goal, like saving for a vacation or a special experience.

When the whole family participates, everyone benefits from improved connection, routines, and a sense of shared accomplishment.

4. Break Goals Into Small, Manageable Steps

Large goals can feel overwhelming, making it easy to give up. Break them down into smaller steps to make progress measurable and motivating.

Examples:

Goal: “Eat healthier as a family.”
Step 1: Plan meals for the week every Sunday.
Step 2: Introduce one new vegetable or fruit each week.
Step 3: Track meals on a calendar to celebrate successes.
Goal: “Read more books.”
Step 1: Set aside 15 minutes before bed for reading.
Step 2: Choose one book per month.
Step 3: Discuss key takeaways with your partner or children.

Smaller steps make goals feel achievable and help sustain momentum over time.

5. Track Progress and Celebrate Wins

Tracking progress keeps you accountable and reinforces motivation. Use calendars, journals, or apps to record your achievements, both big and small.

Celebrating milestones is just as important:

Treat the family to a favorite outing when reaching a savings goal.
Enjoy a special dinner or activity for consistent healthy habits.
Share personal achievements with friends or family to strengthen accountability.

Recognizing progress—even small steps—helps maintain momentum and encourages long-term success.

6. Be Flexible and Adjust as Needed

Life with a family is unpredictable. It’s important to revisit goals periodically and make adjustments without judgment. Flexibility ensures goals remain relevant and achievable, even when circumstances change.

If a goal isn’t working, ask why and modify it.
Don’t give up entirely; focus on the progress already made.
Use setbacks as learning opportunities rather than failures.

Being adaptable is a resilience-building skill that benefits both parents and children.

Final Thoughts

Setting New Year goals as a parent is more than a personal endeavor—it’s an opportunity to improve family life, build habits, and create meaningful experiences together. By reflecting on the past year, setting specific goals, breaking them into actionable steps, tracking progress, celebrating successes, and staying flexible, your resolutions can become lasting changes.

This year, set goals that stick—for you, for your children, and for your family. Small, intentional steps can make a big difference in creating a happier, healthier, and more connected year ahead.

Learn More:

5 Ways to Help Your Child Develop Resilience

Tue, 02 Dec 2025 15:15:00 GMT

Resilience is more than just “toughness.” It’s the ability to bounce back from setbacks, adapt in the face of challenges, and keep moving forward with confidence. Helping children develop resilience is one of the greatest gifts a parent or caregiver can give, and research shows that supportive adult relationships are a key factor. As Columbia University Department of Psychiatry notes:

“For kids, an extremely important resilience factor is a warm, nurturing relationship with a parent, caregiver, or other adult.” ( columbiapsychiatry.org )

Whether your child is exploring dance, gymnastics, ninja-style classes, or everyday challenges, these five strategies can help them grow stronger, more confident, and better equipped to navigate life’s ups and downs.

1. Cultivate a Warm, Nurturing Relationship

At the heart of resilience lies connection. The Columbia study shows that children with at least one positive, committed adult relationship are significantly less likely to experience depression, anxiety, or chronic stress — even when facing adversity.

Practical ways to build connection:

Dedicate regular one-on-one time to check in about feelings, goals, and experiences. Even 10–15 minutes of focused attention matters.
Listen actively and validate emotions: “It’s okay to feel frustrated when a new dance move doesn’t go perfectly.”
Offer consistent support, both during successes and setbacks, reinforcing that your child is valued no matter the outcome.

Strong, nurturing bonds give children a secure base from which to explore challenges, take risks, and recover from setbacks.

2. Teach Problem-Solving Skills

Resilience grows when children learn to tackle challenges independently. Instead of immediately providing solutions, guide them to think critically and explore options. This fosters a sense of capability and self-confidence.

How to put this into practice:

Pose open-ended questions: “What approach could you try next?” or “How could you solve this problem differently?”
Encourage brainstorming multiple solutions — for example, how to organize a research project, solve a math problem, or write an essay.
Celebrate creative approaches and effort, not just the correct outcome, to reinforce learning and flexibility.

By practicing problem-solving, children develop self-reliance, creativity, and persistence — all essential elements of resilience.

3. Offer Age-Appropriate Academic Challenges

Facing challenges is central to resilience. Providing manageable, structured academic obstacles helps children learn perseverance, problem-solving, and self-confidence.

Ways to encourage healthy challenges:

Introduce incremental goals: completing a more complex reading assignment, mastering a difficult math concept, or conducting a small research project.
Support repeated attempts and revision — emphasize progress rather than perfection.
Reflect on each experience: “You didn’t get the answer right the first time, but you improved from last time. What strategy helped?”

Controlled, achievable challenges allow children to experience both effort and reward, teaching them that persistence pays off.

4. Promote Healthy Risk-Taking

Resilience also develops when children step outside their comfort zone in safe, structured ways. Experiencing controlled risks teaches them how to manage fear, uncertainty, and setbacks.

Ways to encourage healthy risk-taking:

Let your child choose new experiences, like climbing a tree, jumping off on obstacle, or trying to balance on obstacles at the playground.
Provide guidance and safety without taking over the challenge, allowing your child to navigate the process themselves.
Celebrate attempts, not just successes — recognize courage and effort as achievements in their own right.

Healthy risk-taking shows children that setbacks are part of growth and reinforces their belief in their own abilities to overcome challenges.

5. Build a Supportive Routine

Consistency and structure provide children with a sense of security and stability, which is crucial for resilience. Routines, combined with social support, create a safe environment for exploring challenges and building confidence.

How to structure supportive routines:

Schedule regular activities — like weekly dance, gymnastics, or ninja classes — where children can set goals, practice skills, and celebrate achievements.
Encourage reflection: after each session, talk about what went well, what was challenging, and what they’d like to try next.
Support friendships and peer interactions within these activities, helping children develop social skills alongside resilience.

Structured routines and meaningful connections give children a reliable foundation from which to face challenges and thrive.

Why This Matters — Long-Term Benefits

The Columbia study highlights that positive, nurturing relationships can protect children from long-term mental health risks, even in the face of adversity. Children who experience these supportive connections develop emotional regulation, self-esteem, and coping strategies that last into adulthood.

When resilience is intentionally cultivated through relationships, challenges, problem-solving, healthy risks, and structured routines, children grow into confident, adaptable adults ready to handle life’s obstacles.

Bringing It All Together

Build strong, nurturing bonds to provide a secure base for exploration.
Teach problem-solving skills to encourage independence and critical thinking.
Offer age-appropriate challenges that promote perseverance and confidence.
Support healthy risk-taking to teach courage and adaptability.
Maintain structured routines and social connections to reinforce stability and growth.

Learn More

What to Expect at Your Child’s First Gymnastics Meet

Wed, 26 Nov 2025 06:00:01 GMT

Attending your child’s first gymnastics meet can be exciting, nerve-wracking, and full of unforgettable memories. If your young gymnast is preparing a gymnastics meet - understanding how the meet operates, the event order, warm-ups, and how to manage jitters can help both parents and athletes feel confident and prepared.

Understanding How a Gymnastics Meet Works

Most gymnastics meets operate in a "Capital Cup" format. This means that the athletes will warm up and compete on the same piece of equipment before rotating to the next event. Athletes rotate in the same order each competition regardless of what event they start on. This is called Olympic Order - Vault, Bars, Beam, Floor. For example, if a gymnast starts competing on Beam, they will go to Floor next, followed by Vault, and ending on Bars. In this format, there are two vaults, two sets of bars, two beams, and one floor. This allows some athletes to be warming up while other athletes are competing keeping a nice flow to the meet and minimizing wait times.

Open Stretch

Athletes should arrive inside the venue approximately 15 minutes prior to the start of open stretch. This will give the athlete time to familiarize themselves with the arena before joining their teammates and coaches on the competition floor. Only athletes, coaches, and event volunteers are allowed within the competition area. Parents and spectators must stay in the stands for the duration of the competition. Don't worry - coaches are professional hair fixers, tape tearers, and nerve tamers!

Open stretch lasts between 20 to 30 minutes. It allows athletes time to warm their bodies and practice some basic tumbling skills and drills. At the end of open stretch, athletes will be presented by club at their starting event. Following announcements, athletes in Flight A will begin their timed warm ups. Athletes in Flight B will wait to warm up their first event until athletes in Flight A start their competition routines.

Event Warm Ups

Event warm ups vary in length based on level and number of athletes. Vault warm ups are the same for every squad and are based on the number of athletes in the largest squad in that session. Bar and Beam warm ups vary based on the level and number of athletes warming up at one time. Floor warm ups are done in between floor routines while judges are calculating their scores. The only floor group that will warm up together is the very first squad to compete on floor that session.

Event Competition

On vault, bars, and beam - once the entire squad has completed their timed warm ups, competition will begin. Floor competition is continuous throughout the session. Judges will be seated at a table near the apparatus. At most invitational meets, coaches set the competitive order by handing the judges cards with the athletes' names on them. At State, Regional, and National meets, the competition order is preset and listed on a rotation sheet. The judge will raise a hand or flag and call the gymnast's name signaling the beginning of the routine. Judges will judge the routine that is performed. An athlete signals the end of their routine by saluting to the judges after their dismount.

How Long Does a Gymnastics Meet Last?

Most gymnastics meets last around 3-4 hours from the beginning of open stretch to the end of awards. All athletes are expected to attend their session. Some clubs encourage athletes to support their teammates by attending other sessions as a spectator. If an athlete attends a session as a spectator, they must remain in the stands and will not be allowed on the competition floor.

Understanding Gymnastics Scores

Gymnastics judging is complicated. Judges must study and take tests to show mastery in their abilities. Judges have different ratings that signify what levels they are certified to judge. In addition to testing, judges participate in continuing education and volunteer hours each year to keep their rating. Below are a few key points to help you understand how judges come up with gymnastics scores.

Start Value

In the USA Gymnastics program, the highest start value is a 10.0. Depending on the program and routine, an athlete's start value can vary.

Start value is based on the elements in the routine that receive value part credit. Start value is made up of three main parts: special requirements, value part elements, and bonus (Level 9, 10, and Sapphire only).

Special requirements are parts of a routine that are required for every athlete in that level to perform. Each special requirement is worth .5.
Value part elements are labeled from A to E. A is the easiest and E is the most difficult.
Bonus is achieved in two forms: connective value - performing skills in a row or difficulty - performing D or E skills.

Xcel Start Values

In the Xcel program, each level has four special requirements and a certain number of value part elements to perform in order to maximize their start value. If an athlete performs all required skills and all special requirements, their start value for Xcel Bronze - Diamond will be a 10.0. If a Sapphire athlete meets the same criteria, their start value will be a 9.6. Sapphire athletes have the opportunity to earn bonus by doing harder skills and skills in connection to bring their start value up to a 10.0. Extra bonus above a 10.0 does not add any additional tenths to the start value. The maximum is a 10.0.

Compulsory Start Values

In the Developmental Program levels 1-4, all routines have a 10.0 start value. Deductions for missed elements are taken away from the 10.0 start value. Most level 5 routines also have a 10.0 start value. There are some routine modifications, such as a swing half turn dismount instead of a flyaway off bars, that change the start value to a 9.5.

Optional Start Values

Levels 6, 7, and 8 follow the Xcel model where performing the four special requirements and required value parts will bring your start value to a 10.0. Level 9 and 10 are similar to Sapphire and have the opportunity to earn bonus to bring the start value up to a 10.0. When all special requirements and value parts are met, Level 9s achieve a base start value of a 9.7 and Level 10s achieve a base start value of 9.5. Level 10s can earn one extra tenth toward their routine for performing an E element and having six tenths of bonus. Level 10s cannot score above a 10.0, but they can receive one extra tenth of start value.

This table shows the required value part elements by level.

Execution Deductions

Once the judges have determined the start value, they will deduct the execution errors from the start value. Execution deductions are taken for breaks in form (bent arms, flexed feet), breaks in rhythm (pauses in between elements), as well as wobbles, steps on landings, and falls. Falls are a .5 deduction at all levels. In compulsory levels 1-5, the dance on beam and floor is also evaluated for exactness including head and arm positions, musicality, and artistic performance. Execution deductions can range from .05 up to .3 or .5 depending on the event, skill, and error. This gives the judges the ability to separate athletes that have minor form breaks from those that have major form errors.

For Levels 1-7 and Xcel levels, the combination of start value minus execution determines the final score. For Levels 8-10, additional deductions are taken for routine composition. Composition relates to the variety and difficulty of elements in a given routine. It is meant to reward athletes in a level that are performing routines with harder skills from those that are performing easier routines.
There are also overall deductions such as posture, footwork, and artistry that can be utilized by judges to rank the athletes in the correct order.

Final Scores

Once judges have their score, if there are two judges, they will average their score to provide a final score for the athlete. Judges have to be within a certain range of each other. If they are not, they will have a conference to discuss what they saw and agree upon a fair score for the athlete.

Petitions

Coaches can petition to have the start value of a routine changed. When a coach petitions, the score could go up, down, or stay the same. Petitions are only valid for start value concerns. Coaches cannot petition execution deductions or because the score seems lower than they thought it should be. It is a good idea to video your child's routines in case a coach needs video evidence for their petition. Petitions at a gymnastics meet are rare, but do generally occur at least once over the course of the weekend. The Meet Referee helps coaches determine if filing a petition will benefit the athlete and also works with acting judges to review.

Displaying Good Sportsmanship

It is important to display good sportsmanship throughout the competition. We love hearing athletes cheer for their teammates and other competitors. Gymnastics takes a lot of courage to perform individually in front of a packed crowd. All athletes should remain in the competition area until the last competitor in the session is done.

Awards

Awards are held at the end of the competition. Athletes are divided into age groups. Sometimes age groups are based on actual age, but frequently they are divided evenly based on the number of athletes in the competition. For example, a session with 60 athletes may be divided into 4 groups of 15. Awards are given out to approximately the top 50% of athletes. Vault, bars, beam, floor and all around awards will be given out to individuals in each age group. Team awards are given out at the end of that level's competition. Typically the team award is calculated by adding up the top three scores on each event, regardless of age group. Athletes are required to stay until the end of awards, even if their age group has already been called. This is a display of good sportsmanship.

After the Meet

There are a variety of emotions at the end of a competition, and each competitor is likely to react differently. Some competitions end with a lot of joy and others end with some sadness. We teach our athletes that there is always something positive to look at from the results of the day. We recommend that you celebrate the small victories and help athletes set achievable goals for the next meet. Coaches will be reviewing the results to evaluate practice plans and adjust accordingly to improve performance. Coaches will be relaying key deductions back to athletes so that they can improve over time. If a parent has a question about a score, you are encouraged to ask your child's coach for more information. If a parent finds themselves frustrated after a competition, we ask that you wait a minimum of 24 hours before reaching out to your child's coach to allow time to process.

Athlete's role - to find something they did well that day
Coach's role - to look for areas of improvement and plan to correct in practice
Parent's role - to be the #1 fan

Goals and Bribery

Intrinsic motivation is necessary for long term success in the sport of gymnastics. This means that athletes need to be motivated from within and develop a desire to want to improve. Bribery counteracts intrinsic motivation and can make gymnastics less about personal growth and skill development and instead it becomes transactional. Bribery also infers that an athlete is not trying their hardest until they are externally motivated. Bribery is different than celebration. The key difference is the word "if". Celebrations are always welcome after the meet and encouraged regardless of the results at awards.

Goal setting in gymnastics needs to be attainable and in the control of the athlete. For example, athletes do not have control over the judges, so setting a goal of getting a 9.0 on bars is not a goal we want our athletes to set. Athletes can control their form, so setting a goal of having straight legs in their kips is a great goal - and also might help them score a 9.0! Breaking down goals into small, controllable parts helps athletes stay motivated and find bits of success throughout each competition.

Gymnastics is a marathon, not a sprint.

True athlete development comes from years and years of practice and dedication. Each competition is a stepping stone in your athlete's gymnastics journey and should be celebrated for lessons learned - both positive and negative. There will come a day that your child participates in their last gymnastics meet. What incredible memories will you make as a family along the way?

5 Ways to Encourage a Growth Mindset at Home

Fri, 21 Nov 2025 16:24:16 GMT

Creating a growth-mindset culture at home is easier than many parents realize. When kids learn that their abilities can grow with practice, perseverance, and curiosity, they become more confident, motivated, and resilient—both in school and in extracurricular activities like gymnastics. Below are the top 5 ways to encourage a growth mindset at home

1. Praise Effort, Not Just Results

Praising effort is one of the most effective ways to encourage a growth mindset at home. When children hear praise for their strategies, focus, persistence, and improvement, they learn that success comes from effort —not natural talent. This decreases fear of failure and increases their willingness to try difficult things.

How to Do It by Age

Toddlers & Preschoolers (2–5):

Celebrate trying: “You kept stacking the blocks—nice effort!”
Normalize mistakes: “That didn’t work yet. Let’s try again.”

Elementary (6–10):

Praise specific effort: “I noticed how hard you practiced reading tonight.”
Discuss what they learned from mistakes.

Preteens (11–12):

Ask reflection questions: “What did you try first? What worked the best?”
Recognize planning and revising.

Teens (13+):

Praise grit and persistence through challenges.
Encourage effort-based journaling or goal-setting.

2. Model a Growth Mindset Yourself

Children mirror what they see. When you model curiosity, resilience , and a willingness to try new things—especially when they’re difficult—you show your child how to respond to challenges in a healthy way. Modeling is often one of the most overlooked ways to encourage a growth mindset at home, but it has the biggest long-term impact.

How to Do It by Age

Toddlers & Preschoolers:

Narrate your learning: “I’m figuring this out. I will try again!”
Let them see you experiment and problem-solve.

Elementary:

Share mistakes and how you fixed them.
Work on puzzles or crafts together and talk through the process.

Preteens:

Explain what you’re currently learning—cooking, fitness, budgeting, etc.
Talk openly about frustration and perseverance.

Teens:

Share real examples from work or personal goals.
Discuss long-term growth and progress, not perfection.

3. Teach the Power of “Yet”

One of the simplest ways to encourage a growth mindset at home is teaching kids to add the word “yet” to statements about things they can’t do right now. This small shift communicates that they’re still learning—and that improvement is possible with practice. “Yet” removes pressure and builds persistence.

How to Do It by Age

Toddlers & Preschoolers:

“You can’t button your coat yet, but you’re learning!”

Elementary:

Create a “Not Yet” board for skills they are practicing.
Encourage rewriting negative thoughts with “yet.”

Preteens:

Connect “yet” to school challenges and new hobbies.
Track progress weekly to reinforce improvement.

Teens:

Use “yet” language when navigating harder academics or activities.
Help them create long-term “yet goals” related to athletics, academics, or personal growth.

4. Create a Home Environment That Embraces Challenges

A growth mindset flourishes when kids feel safe to take risks, make mistakes, and face challenges without fear of judgment. When your home celebrates effort, hard work, and problem-solving, children learn that challenges are opportunities—not threats.

How to Do It by Age

Toddlers & Preschoolers:

Offer toys and activities that require experimentation.
Give them space to problem-solve before intervening.

Elementary:

Celebrate difficult tasks with: “Your brain just got stronger!”
Encourage trying new sports, hobbies, and experiences.

Preteens:

Support more complex projects, chores, and responsibilities.
Let them struggle productively without jumping in immediately.

Teens:

Talk openly about academic or social challenges.
Help them set stretch goals that require courage and persistence.

5. Make Learning a Daily Habit—not a Task

Learning shouldn’t be something that happens only at school. One of the easiest ways to encourage a growth mindset at home is to integrate curiosity, creativity, and exploration into everyday life. When children see learning as fun and ongoing, they become more motivated and adaptable.

How to Do It by Age

Toddlers & Preschoolers:

Explore nature, ask open-ended questions, do sensory and science activities.

Elementary:

Turn learning into play—building, cooking, crafting, reading.
Offer curiosity-driven mini-projects.

Preteens:

Encourage passion projects, journaling, and structured practice time.
Use planners to track progress and reflect.

Teens:

Support independent learning—art, music, coding, fitness.
Help them build routines that support long-term goals.

Final Thoughts

When you praise effort, model growth, teach “yet,” embrace challenge, and make learning part of daily life, you create a home where curiosity and confidence flourish. These ways to encourage a growth mindset at home support children of all ages—from toddler to teen—and help build skills they'll use for life.

5 Favorite Flyaway Drills

Fri, 05 Sep 2025 18:33:42 GMT

The flyaway is one of those skills that athletes can’t wait to learn but often feel nervous about. It looks amazing, but it can also feel intimidating at first. When taught with the right progressions, though, the flyaway isn’t actually difficult—it’s just different!

Some coaches like to start with layouts. While that method has merit, I prefer beginning in a tuck. Here’s why:

Back layouts rotate slower than tucks, which increases the risk of landing short.
Most athletes learning a flyaway haven’t mastered a proper layout on the floor yet—no need to add bar release into the mix right away.
In progression order, tucks come before pikes and layouts (see DP Levels 1–5).

With that in mind, here are my top 5 drills to build strong, confident fly aways:

Coach Courtney's 5 Favorite Drills to Build Strong, Confident Flyaways:

1. Snap to Candle (Stall Bar + Half Heart Mat)

This is a perfect first step for athletes looking to improve their core strength and overall body control!

From a secure hang on the Stall Bar, athletes are encouraged to snap their legs and hips quickly into a 90/90 tuck position.

The primary goal during this exercise is to achieve an aggressive snap while maintaining a neutral head position, ensuring that the arms are kept close by the ears, the legs are held together, and the toes are pointed beautifully. It's important to set realistic expectations for their initial attempts; they may experience some cannonball-like movements at first, which can be quite surprising. Remind them, playfully, that this isn’t the lake! This light-hearted reminder can help alleviate any pressure they may feel while they work to master this crucial movement.

2. Tuck Rocker to Release (With Pool Noodle)

Now we move on to the critical aspect of release timing!

In a 90/90 tuck position, athletes begin by rocking backward three times, creating a rhythmic motion that prepares them for the next step. During the third rock, they execute a quick flick and release a noodle (or, for those seeking an additional challenge, a weighted bar). This particular exercise is designed to develop the simultaneous sensations of snapping and letting go, all while not yet being on the bar itself. By incorporating this dynamic movement, athletes can better understand the mechanics required for a successful release.

3. Candle Rocker to Roll (Spot Block Backward Roll)

Time to flip!

Starting from a hollow hold on a spot block, athletes begin by rocking back and forth twice to build momentum and prepare for the next move. On the third rock, they lift their bodies into a candle position, where they create a strong shape with their core engaged. Following this, they snap into a precise 90/90 position, ensuring their body is aligned correctly. With a fluid motion, they then roll backward off the block. This transition connects the snap shape with a genuine backward rotation.

4. Rope Flyaway Drill (Ropes, Wedge, 8” Mat)

Imagine a thrilling combination of aerial silks and gymnastics!

Athletes run up the wedge while gripping their ropes tightly in hand, they kick back into a tuck, before releasing the ropes to land safely on the mat below.

Sometimes they let go too early, that rush of excitement overtaking them, and sometimes they hold on a bit too late. But that’s perfectly okay! Each attempt contributes to the development of crucial skills like timing, air awareness, and the all-important confidence needed to take on new challenges.

5. Mat Assisted Flyaway (Into Pit or Air Bag)

Finally, it’s time to put everything together.

From either a low or medium bar, athletes will perform a series of three swings in a tuck position before releasing backward onto a slanted mat that leads into the pit. It’s crucial to maintain proper form by keeping the arms positioned by the ears and the head in a neutral alignment. To ensure safety during this practice, use the “3 swings and go” rule, which helps to establish consistency and control in the movement.

Here are some tips to enhance your training:

Always make sure to spot the gymnast during the first several turns to provide support and safety as they adjust to the new skill.
Consider drawing a target on the mat to add an element of fun while also helping athletes focus on their landing.
Adjust the height of the equipment as needed, especially for those athletes who may feel nervous about the maneuver.
Once the athlete feels solid and confident in their ability to land in the pit, you can gradually progress to floor landings, ensuring they are still being spotted for added reassurance.

This moment is incredibly exciting—the instant your gymnast releases their hands and takes flight through the air is truly exciting. It marks a significant step in their development, blending courage and skill!

Bonus Spotted Flyaway Drill

Low bar taps x3 → candle freeze on coach’s shoulder → snap to 90/90 → roll to feet.

Begin with three low bar taps, maintaining a steady rhythm. Next, freeze in a candle, balancing on the coach's shoulder, ensuring stability and control. From there, transition into a snap, positioning your body at a 90/90 angle, roll backward off coaches shoulder to feet.

These drills build the shapes, timing, and confidence needed for a strong, safe flyaway. Rotate them often, mix up equipment, and remind athletes that mistakes aren’t failures—they’re part of learning!

Top 10 September Activities for Preschoolers in Kansas City

Thu, 28 Aug 2025 20:38:34 GMT

As the weather cools and fall colors start to peek through, September is full of opportunities to enjoy Kansas City with your preschooler. From community festivals to cozy fall crafts, this month is a perfect balance of outdoor adventures and creative learning. Here are 10 fun and educational September preschool activities in Kansas City that will help your child explore, grow, and make lasting memories.

1. Kick Off Fall at a Local Apple Festival

Nothing says September like apples! The Kansas City area is home to several apple orchards and festivals, with Weston Applefest being one of the most popular. Families can enjoy fresh cider, live music, and vendors selling everything from apple pie to handmade crafts. For preschoolers, the highlight is often the simple act of picking their own apples straight from the tree. This hands-on activity helps kids connect with where their food comes from while also giving them the independence of making their own choices.

Learning Tip: Turn your basket of apples into a math and science activity at home. Let your preschooler sort apples by size or color, count how many they picked, and compare the difference between sweet and tart varieties during snack time.

2. Take a Ride on the Kansas City Streetcar

If you’re looking for a free and exciting adventure, the KC Streetcar is a preschooler’s dream. The ride itself is short and easy, perfect for little attention spans, and it offers plenty of opportunities for real-world learning. Talk about how the tracks work, identify colors of passing cars, or point out buildings and landmarks along the way. Stops like Union Station and the River Market are especially fun for families to explore after hopping off.

For many kids, simply being on public transportation is thrilling and new. It encourages patience (waiting for the streetcar), social learning (sharing space with others), and curiosity about the world around them. Plus, the fact that it’s free means you can hop on and off as many times as you like without worry.

3. Explore Wonderscope Children’s Museum

September is a great time to spend a morning or afternoon at Wonderscope Children’s Museum , Kansas City’s premier play-based learning center. With interactive exhibits that cover everything from water play to imaginative pretend worlds, Wonderscope gives preschoolers the chance to learn through hands-on exploration. They can splash in the water tables, climb in the indoor jungle, or experiment with building blocks—all while developing problem-solving and motor skills.

Parents love that the exhibits are designed for open-ended play, meaning kids lead the way in their own learning. It’s a perfect place to go when the weather is unpredictable or when you need an outing that balances fun with education.

4. Try Preschool Gymnastics or Dance Classes

September is when many studios start new class sessions, making it the perfect time to introduce your preschooler to gymnastics or dance. Programs like those at Pinnacle Gymnastics and Dance are tailored for young learners, focusing on basic movement, balance, rhythm, and coordination. Classes give kids the chance to be active while also practicing skills like listening to instructions, taking turns, and working with peers in a group setting.

Parents often notice that structured movement classes not only improve physical development but also help children gain confidence. Plus, preschoolers love the chance to jump, tumble, and twirl in a safe, encouraging environment.

5. Visit Powell Gardens for Fall Displays

Just outside of Kansas City, Powell Gardens comes alive in September with colorful flowers, seasonal harvest displays, and wide-open areas to explore. The Children’s Garden offers interactive features designed just for young learners, including water pumps, digging areas, and themed displays that rotate with the seasons.

A visit to Powell Gardens allows preschoolers to connect with nature while learning about plants, insects, and the changing seasons. Take along a small notebook and crayons so your child can draw the flowers and leaves they see, helping them make connections between the natural world and creative expression.

6. Create Fall-Themed Crafts at Home

As the weather turns cooler, September is the start of cozy craft season. Leaf printing with paint, apple stamping with cut fruit, and making pinecone bird feeders with peanut butter and seed are all simple, inexpensive projects that bring the beauty of fall indoors. Preschoolers thrive on hands-on activities, and fall crafts are perfect for building fine motor skills while also giving children the freedom to be creative.

At the same time, these projects connect kids to the world outside their window. Collecting leaves, pinecones, or apples together can turn into a mini field trip before the craft even begins. It’s a full circle activity that teaches resourcefulness and creativity.

7. Enjoy a Chiefs-Themed Family Day

Football season starts in September, and Kansas City’s love for the Chiefs makes game day an exciting time for kids too. Even if your preschooler isn’t watching the game, they can take part in themed family activities. Dress them in red and gold, bake simple football-shaped cookies together, or set up a “mini field” in the backyard where they can run around with a soft ball.

This type of imaginative play builds gross motor skills and provides a chance to introduce numbers (keeping score), basic rules, and teamwork. For little ones, it’s less about the game itself and more about joining in the family spirit and community pride.

8. Attend a Local Fall Festival

September marks the start of festival season in Kansas City, and there are plenty of family-friendly options. Santa-Cali-Gon Days Festival in Independence offers parades, live music, and carnival rides, while the Overland Park Fall Festival features arts, crafts, and food trucks that preschoolers will enjoy. These events offer a wonderful way to experience community together while keeping kids engaged with sights, sounds, and flavors of fall.

Preschoolers especially love parades, live entertainment, and hands-on craft booths. For parents, these festivals are an opportunity to let children explore safely in a lively, festive atmosphere.

9. Go on a Sunflower Field Adventure

September is prime time to see Kansas sunflower fields in bloom, with Grinter Farms in Lawrence being one of the most famous. Imagine your preschooler standing among towering flowers that are taller than they are—it’s both magical and educational. Running through the fields provides open-ended play opportunities, while observing the flowers up close teaches kids about plant life cycles and pollinators.

Bring along a camera to capture the moment and let your child help pick a sunflower to take home. Once home, place it in water and watch it over the next few days together, noting changes as part of a simple science lesson.

10. Visit the National Museum of Toys and Miniatures

For a unique indoor activity, head to the National Museum of Toys and Miniatures . Preschoolers will be fascinated by the dollhouses, action figures, and vintage toys. While some exhibits are delicate and best for “looking eyes,” many displays inspire pretend play and curiosity. Parents can use the visit as a way to start conversations about imagination, creativity, and how toys have changed over time.

After the trip, encourage your preschooler to use their own toys at home to “create a museum.” This type of role play fosters creativity, language development, and storytelling skills—all while keeping the fun going beyond the outing itself.

Final Thoughts on September Activities for Preschoolers

From apple festivals and sunflower fields to hands-on crafts and museum adventures, September in Kansas City is filled with opportunities for preschoolers to learn, grow, and have fun. Each of these activities combines play with development, helping your child build important skills while making memories with your family.

Whether you’re exploring outdoors, celebrating at a festival, or getting cozy with crafts indoors, September is the perfect month to slow down, enjoy the season, and watch your preschooler discover the magic of fall.

Top 50 Vault Drills To Do At Home

Tue, 19 Aug 2025 14:33:36 GMT

Is your gymnast eager to improve their vault at home? While most families don’t have access to a full vault setup, there are still plenty of ways to make progress from your living room, backyard, or basement!

Below are 50+ ideas, including drills for each section of the front handspring vault (used in Levels 3–5). These exercises are also great for working on handstand flat backs in recreational classes and Xcel Bronze. Many require no equipment, but we’ve included a few bonus options if you have a mat, trampoline, air track, or bar at home.

50+ At-Home Vault Drills for Gymnasts: Handstand Flatbacks & Front Handsprings

The Run

A strong, accelerating run sets the foundation for a powerful vault. In Level 3, the run is even judged—so it’s worth the extra effort!

Focus: Push through the toes, build speed, and keep form sharp.

Try these running drills:

Seated “Mario” running arms in a pike position
High Knee Marching in place with “hip to lip” arm motion
Glute bridge marching (hips lifted off the floor)
High knees
High skips with proper running arm swing
Butt kickers
“Deer runs” (long strides with back leg fully extended)
Single-leg sprints
Backyard sprint races with a sibling!

The Hurdle and Heel Drive

The hurdle should be long, low, with a controlled backward arm circle which will help set up for a powerful heel drive into the handstand.

Try these hurdle and heel drive drills:

Hurdle to freeze (finish with arms by sides)
Hurdle to straight jump (finish with arms by ears)
Skipping with arm circles
Hurdle over two spaced objects (pool noodles or jump ropes) - keep spacing them further for a challenge
Arm circle lean forward while reaching up the wall
Arch holds and arch rockers
Heel drives while lying on belly
Couch heel drives (hips on edge)
Bounded handstand with tight legs
Bonus (with bar): Lower the bar to hip height and practice heel drives or heel drive to handstand flatback with a mat underneath

The Handstand Shape

Handstands are the foundation of vaulting and nearly every gymnastics skill.

Key cues: Flat hips, pulled-in core, open shoulders, eyes on hands, and ears covered.

Try these Handstand drills:

Handstand shape hold on belly or back
Tuck handstand with shins on wall
Pike handstand with feet on wall (lift one leg)
Belly against wall handstands
Wall handstand weight transfers (lift one arm)
Push-up to wall walks with shoulder activation
Diagonal handstands with feet on wall
Elevated handstand shape (feet on couch or mat)
Kick to handstand, fall flatback onto mat
Jump to handstand, fall flatback onto mat

The Block

Blocking = pushing off the hands in a tight handstand shape. A good block creates that exciting “POP” on vault.

Try these blocking drills:

Shoulder shrugs:
On belly in handstand shape
Standing with belly or back to wall
In Push-up position
in handstand with belly against wall
Weighted shrugs (5lb weight or heavy book):
Seated in pike with back against wall
Standing with belly facing wall with straight arms
Standing with back facing wall - lifting from low to above head
Standing pike blocks to push-up
“Jitterbugs” – block with both hands and feet in push-up position
Kangaroo hops (hop off hands in handstand)
Handstand kangaroo hop to flatback on mat

Bonus Drills (with trampoline or air track):

Blocking push-ups with claps
Arm lifts to ears in push-up position
Kick to handstand with hops
Knee bounce to diagonal handstand
Knee bounce to kangaroo hop
Bounders

The Post-Flight

This is the moment your gymnast leaves their hands and flies through the air. The goal? A long, stretched shape with strong core control.

Try these post flight drills:

Candle holds (with progressions):
Easy: feet on wall
Medium: hands support hips
Advanced: arms by ears
Hollow body holds (lower back pressed into floor)
Hollow rockers with arms by ears
Candle lowers (hold a chair leg above head for support, then lower with control)

The Landing

Believe it or not, sticking isn’t always the coaches goal for the vault! Controlled landings with a slight step forward are often preferred, as there are normally larger corrections to work on that are more of a benefit to their progress.

Key points: Land with knees bent, chest up, feet shoulder-width apart. To finish, heels slide together without lifting.

Try these:

Long jumps to stick
Squat jump series with freeze in between
Jump down from a low surface (no higher than hip height) to a controlled landing

Consistency is key. Just a few minutes a day on these drills can make a big difference in your gymnast’s vaulting progress.

Got a favorite drill? Tag us in your training video—we love seeing our gymnasts putting in the work at home!

Contemporary Dance Classes: Why This Artful Workout Is Taking Over Studios Everywhere

morgan@pinngym.com (Morgan Kuchynka) — Thu, 24 Jul 2025 15:15:00 GMT

Looking for a creative, expressive, and physically challenging way to move? Contemporary dance classes offer the perfect blend of artistry, athleticism, and emotional release — no matter your age or experience level.

Whether you're a beginner looking to explore movement or a seasoned dancer wanting to deepen your skills, contemporary dance can help you connect with your body and express yourself in a whole new way.

What Is Contemporary Dance?

Contemporary dance is a style that blends elements of ballet, modern, jazz, and lyrical dance. Known for its fluid movements, emotional expression, and innovative choreography, contemporary dance is less about rigid technique and more about telling stories through movement .

This makes contemporary dance classes ideal for dancers who crave both structure and freedom — where a pirouette might meet a grounded floor roll, and breath and emotion shape every step.

What to Expect in a Contemporary Dance Class

No two contemporary classes are exactly the same, but most follow a structure that includes:

Warm-Up & Conditioning

Classes typically begin with a full-body warm-up, focusing on core strength, flexibility, and alignment to prepare the body for movement.

Technique & Across-the-Floor Work

You'll learn foundational skills like contract and release, fall and recovery, floor work, and turns that are rooted in classical and modern dance.

Choreography & Improvisation

The heart of any contemporary class is learning original choreography. Dancers also explore improvisation techniques, encouraging personal expression and creative risk-taking.

Cool-Down & Reflection

A calming cool-down often ends the class, promoting injury prevention and giving space to reflect on the emotional aspects of the movement.

Benefits of Taking Contemporary Dance Classes in Kansas City, KS

Choosing to enroll in contemporary dance classes in Kansas City, KS offers more than just physical movement — it opens the door to artistic growth, emotional expression, and a welcoming community. Whether you're dancing for fun, fitness, or personal growth, here are some compelling reasons why contemporary dance is the perfect choice:

Physical Benefits: Build Strength, Flexibility & Control

Contemporary dance is a full-body workout that challenges and strengthens every part of you. It’s ideal cross-training for athletes, performers, and anyone wanting to improve their overall fitness.

Improves flexibility through dynamic stretching and extended movement lines
Enhances core strength , which supports balance and posture
Increases coordination and agility with fast-paced combinations and floor work
Builds endurance through longer phrases and high-energy choreography
Supports injury prevention by improving body awareness and joint mobility

Whether you’re a beginner or have years of experience, contemporary dance adapts to your fitness level while helping you improve every week.

Emotional & Mental Benefits: Move With Meaning

Contemporary dance is rooted in storytelling and emotion — giving dancers a healthy outlet for expression and stress relief. In a time where mental well-being is more important than ever, contemporary dance can be a powerful tool for:

Reducing stress and anxiety through breath-focused movement
Boosting confidence by achieving goals and performing creatively
Fostering mindfulness , helping you stay present and connected to your body
Encouraging emotional exploration , which can be healing and empowering
Creating a safe space to explore identity, creativity, and personal growth

Kansas City dancers often describe contemporary class as “therapy in motion.” It’s a creative outlet that benefits both body and mind.

Social & Creative Community: Find Your Tribe in Kansas City

Dance isn’t just about movement — it’s about connection. When you join a contemporary dance class in Kansas City, KS, you're also joining a local artistic community full of people who share your passion.

Meet other dancers of all backgrounds and experience levels
Collaborate on group choreography and performances
Gain inspiration from local artists and instructors
Feel welcomed in inclusive, body-positive studio environments
Access workshops, intensives, and performance opportunities in the KC area

Whether you're new to town or looking to rediscover your creative side, contemporary dance classes are a great way to meet others and feel part of something meaningful.

Who Are Contemporary Dance Classes For?

One of the best things about contemporary dance is that it's inclusive and adaptable . Classes are available for:

Beginners with no prior dance experience
Teens and adults looking for a creative outlet
Trained dancers seeking a new style or way to grow
Performers and choreographers who want to expand their artistic range

There are also youth programs that introduce contemporary movement to children through age-appropriate choreography and playful improvisation.

How to Choose the Right Contemporary Dance Class

When searching for contemporary dance classes near you, consider the following:

Instructor’s experience and style
Class level (beginner, intermediate, advanced)
Studio environment and values
Opportunities for performance or choreography

Look for a program that aligns with your goals — whether you want to perform, cross-train, or simply move with more intention.

Why Kansas City is a Great Place to Learn Contemporary Dance

Kansas City, KS — and the greater Kansas City metro — is home to a thriving performing arts scene. From local studios to professional companies, there are plenty of places to explore contemporary dance in Kansas City:

Studios offer classes for kids, teens, and adults at beginner through advanced levels
Many programs include drop-in classes, performance tracks, and choreography labs
Kansas City’s supportive dance community encourages both technical growth and creative exploration

Whether you're looking for a weekly class or a long-term commitment, KC has a wide variety of options to fit your goals and schedule.

Ready to Try a Contemporary Dance Class?

If you're craving a dance experience that’s physically powerful and emotionally liberating, contemporary dance classes might be your perfect fit.

No matter your background, there’s a class out there that can meet you where you are and take you somewhere new. Step into the studio, let go of expectations, and discover what your body is capable of expressing.

Search for a local class near you and take that first step — your inner dancer is ready.

Gymnastics for 4 Year Olds: The Perfect Way to Build Skills, Burn Energy, and Boost Confidence

morgan@pinngym.com (Morgan Kuchynka) — Mon, 21 Jul 2025 15:00:00 GMT

If your 4-year-old treats the furniture like a jungle gym or can’t resist bouncing off the couch, it might be time to consider a new outlet for all that energy. Gymnastics for 4 year olds isn’t just fun — it’s a powerful tool for early childhood development.

Designed with little movers in mind, preschool gymnastics classes combine physical activity with structured play, helping children grow physically, emotionally, and socially in ways that few other sports can match.

What Happens in a Gymnastics Class for 4 Year Olds?

Preschool gymnastics programs are typically 30-45 minute classes packed with age-appropriate challenges and fun. These sessions are taught by experienced instructors who guide young children through creative obstacle courses, basic tumbling skills, and plenty of movement-focused games — all in a safe, padded environment.

Here’s what a typical class might include:

Basic Tumbling

Children learn how to roll forward, roll backward, and safely bear weight on their hands. These foundational movements build coordination, strength, and body awareness.

Balance Activities

Low beams and balancing stations help kids practice walking, squatting, and jumping with control — improving core strength, focus, and posture.

Obstacle Courses

Creative circuits that include climbing, crawling, swinging, and jumping challenge both the mind and body. These activities encourage problem-solving, sequencing, and gross motor development.

Trampoline Time

Bouncing on a mini-trampoline is a kid favorite! It promotes rhythm, balance, and leg strength, while giving children a fun, controlled way to release energy.

Nurturing Growth: Social and Emotional Milestones

Gymnastics isn't just about physical feats; it's a powerful tool for fostering vital social and emotional skills in young children. At four years old, children are learning to navigate group settings and understand their place within them.

Through a gymnastics class, your child will have opportunities to:

Develop Listening Skills: Following instructions from their "super cool" coaches helps build focus and the ability to absorb new information in a group setting.
Learn to Take Turns and Share: Whether it's waiting for their turn on the trampoline or sharing a piece of equipment, gymnastics naturally encourages cooperation and patience.
Build Confidence and Self-Esteem: Mastering new skills, even seemingly small ones, gives children a huge boost in confidence. Overcoming challenges in a supportive environment helps them develop a "can-do" attitude that extends far beyond the gym.
Form New Friendships: Interacting with peers in a fun, shared activity provides a natural environment for building social bonds and learning how to interact positively with others.

Thinking and Growing: Cognitive Development

Believe it or not, gymnastics also plays a significant role in a 4-year-old's cognitive development. The sport demands focus, memory, and problem-solving.

In a gymnastics class, your child will implicitly work on:

Following Multi-Step Directions: Remembering sequences of movements and transitioning between different activities strengthens their ability to process and recall information.
Spatial Reasoning: Understanding how their body moves in space, how to position themselves on equipment, and navigating obstacle courses all contribute to improved spatial awareness.
Problem-Solving: When faced with a new skill or a challenging part of an obstacle course, children naturally engage in problem-solving to figure out the best way to achieve their goal.

Ditch the Screens, Embrace the Movement!

If your 4-year-old is a whirlwind of energy, eager to explore and learn, a gymnastics class could be the perfect outlet. It's a fantastic way for them to build strength, coordination, and confidence while having an absolute blast with new friends. So, trade those screens for springs and sign your little one up for a gymnastics adventure today! It's guaranteed to be more fun than a mountain of marshmallows (probably!).

Thinking About Enrolling Your Child?

If you're looking for a meaningful activity that helps your child grow while having a blast, gymnastics for 4 year olds is a fantastic choice. Classes are available at most gymnastics centers and community programs — just look for ones designed specifically for preschool-aged children.

Ask about:

Class length (usually 30 minutes for this age)
Small group sizes
Certified instructors trained in early childhood development
Age-appropriate equipment and safety practices

Final Thoughts

Whether your 4-year-old is a natural daredevil or just needs a new challenge, gymnastics offers the perfect blend of fun and development. It’s more than cartwheels — it’s a stepping stone to confidence, coordination, and lifelong movement skills.

So the next time you catch your child climbing the couch cushions, take it as a sign: it might be time to try a gymnastics class!

Tumbling for Cheerleading: Why It’s Essential for Strong, Skilled Athletes

morgan@pinngym.com (Morgan Kuchynka) — Wed, 16 Jul 2025 16:00:01 GMT

Tumbling is more than just flips and tricks—it's a foundational element of cheerleading that builds strength, confidence, and competitive edge. Whether your athlete is new to cheer or aiming to advance to elite levels, tumbling for cheerleading is one of the best ways to boost performance and safety on the mat or the field.

From cartwheels to back handsprings, learning to tumble opens doors to new skills, stronger routines, and a more well-rounded cheerleader.

What Is Tumbling for Cheerleading?

Tumbling is a form of acrobatic movement that involves flips, twists, rolls, and dynamic transitions performed on the ground—often without the use of hands or props.

In cheerleading, tumbling skills are used to:

Energize routines with powerful movement
Improve timing and synchronization
Increase scoring potential in competitions
Support stunt transitions and crowd appeal

Whether you're cheering on the sidelines or training for All-Star competitions, tumbling skills are a game-changer.

Key Tumbling Skills for Cheerleaders

Here are some of the most common tumbling skills taught in cheerleading tumbling classes —each one builds on the next, helping athletes safely and progressively gain control and confidence:

Cartwheels & Round-Offs

These basic tumbling skills help athletes develop:

Proper hand placement and body alignment
Momentum control
Confidence moving laterally and in motion

Round-offs are especially important in cheer because they’re often used as the entry into more advanced tumbling passes like back handsprings.

Back Handsprings

One of the most iconic cheer tumbling moves, back handsprings require:

Explosive power and arm strength
Core stability and spatial awareness
A strong foundation in bridges and handstands

Back handsprings are frequently used in cheer combinations, whether connected to a round-off or performed in multiples.

Aerials

An advanced skill that demands strength, coordination, and fearlessness, aerials (a cartwheel with no hands) add show-stopping energy to routines.

They also enhance:

Agility and lower-body power
Balance and precision
Performance confidence

Strength & Conditioning Benefits of Tumbling for Cheerleading

Tumbling classes don’t just teach skills—they build cheer-specific strength and conditioning that supports every aspect of the sport.

Here’s how tumbling training contributes to a stronger athlete:

Core Strength

Essential for back handsprings, tucks, and safe landings. A strong core helps prevent injuries and supports powerful jumps and motions.

Upper Body Strength

Handstands, walkovers, and back handsprings require significant arm and shoulder strength. Tumbling develops the muscles needed to support bodyweight transitions.

Explosive Power & Speed

Tumbling teaches athletes to generate power quickly and efficiently—skills that translate to stunting, jumping, and sharp motions.

Flexibility & Control

Stretching is a regular part of tumbling training. Improved flexibility allows for better form, fewer injuries, and more polished performance.

Mental & Emotional Benefits of Tumbling Training

Beyond the physical, tumbling for cheerleading supports important mental skills that lead to success on and off the mat:

Confidence : Learning new tumbling skills boosts self-esteem and reduces fear in performance settings.
Discipline : Tumbling requires consistent practice, focus, and perseverance.
Teamwork & Accountability : Many tumbling classes are group-based, encouraging support and motivation among peers.
Goal Setting : Tumblers learn to break down big skills into manageable progressions—an invaluable life skill!

The Path to a Well-Rounded Cheerleader

Tumbling, when combined with cheerleading training, helps create a complete athlete —someone who is flexible, strong, agile, and confident.

Whether your child is just starting cheer or training for higher-level tryouts, regular tumbling classes will:

Improve performance quality
Enhance stunting and jumping skills
Reduce injury risk through proper form and body awareness
Prepare them for more advanced tumbling passes over time

What to Look for in a Tumbling Program

When choosing a tumbling class for cheerleaders, look for:

Progressive skill development (from basics to advanced)
Qualified, experienced coaches familiar with cheer-specific need
Safety-focused equipment like spring floors and air floor
Small class sizes around 8 or fewer students for personalized instruction
Cross-training opportunities including dance

Many gyms offer tumbling classes tailored to all skill levels—from beginners learning cartwheels to advanced athletes working back tucks and layouts.

Final Thoughts: Tumbling Takes Cheerleaders Further

If your cheerleader is ready to take their skills to the next level, tumbling is the key . It builds strength, sharpens technique, and adds exciting elements to any routine. Whether they’re mastering their first round-off or working toward an aerial, every tumble brings them closer to becoming a stronger, safer, and more confident athlete.

Looking for tumbling for cheerleading in your area?

Check out local gymnastics gyms or cheerleading training centers. Many offer trial classes so your athlete can find the right fit before committing.

Dance Classes for Three Year Olds: Why Tap, Ballet & Gymnastics Build More Than Just Skills

morgan@pinngym.com (Morgan Kuchynka) — Mon, 14 Jul 2025 15:00:17 GMT

When you picture a group of three-year-olds twirling in tutus or tapping tiny feet across a studio floor, it might just look adorable—but it’s also developmentally powerful. Dance classes for three year olds offer more than cute recital moments. They build coordination, confidence, and essential life skills through joyful movement and structured play.

Whether you're considering a tap and ballet combo class or a program that includes gymnastics , the right dance class can set the stage for growth in all areas—social, emotional, cognitive, and physical.

Why Choose Dance Classes for Three Year Olds?

Three-year-olds are at a magical stage of development. They're eager to explore, make friends, and move their bodies in new ways. Dance classes are a perfect fit for this age, offering structured activity with just the right amount of freedom.

At this age, dance instruction isn’t about technical perfection—it’s about:

Building coordination and balance
Encouraging expression and creativity
Introducing classroom structure and routine
Nurturing independence and confidence

Tap and Ballet Combo Classes: The Best of Both Worlds

Many studios offer combination dance classes for preschoolers that include both tap and ballet in a single session—typically 30–45 minutes long. These classes expose young dancers to different styles of movement and music, keeping them engaged while supporting key areas of growth.

Benefits of Tap for Toddlers:

Develops rhythm and listening skills
Builds lower-body strength and control
Enhances auditory processing through sound-making

Benefits of Ballet for Toddlers:

Teaches body awareness and posture
Encourages graceful movement and coordination
Introduces musicality and tempo variation

The variety helps children stay focused while exploring different types of movement—an important feature for the short attention spans of toddlers!

All-in-One Classes: Tap, Ballet & Gymnastics

Some studios take it a step further with combo classes that include tap, ballet, and basic gymnastics . These hybrid programs are ideal for energetic three-year-olds who thrive on variety and need to move in more ways than one.

What’s Included in a Tap/Ballet/Gymnastics Combo Class:

Warm-up & stretch: Building flexibility and body awareness
Ballet basics: First position, pliés, and creative movement
Tap time: Rhythm games, basic steps, and fun sounds
Gymnastics rotation: Tumbling, balance beams, and obstacle courses

These programs are great for kids who love to jump, climb, and explore movement in all directions. And parents love them too—because they get multiple activities in one class slot!

How Dance Supports Key Developmental Milestones

The benefits of dance classes for three year olds go far beyond the studio. Here’s how dance helps shape well-rounded children:

Cognitive Development

Following directions in sequence (e.g. “tap, tap, jump!”)
Recognizing patterns and rhythm
Boosting memory through repeated movement

Physical Development

Improves balance, coordination, and posture
Strengthens core muscles and gross motor skills
Builds spatial awareness and agility

Emotional Development

Encourages self-expression through movement
Builds confidence with every new skill mastered
Provides a healthy outlet for big toddler emotions

Social Development

Teaches turn-taking, cooperation, and class etiquette
Promotes listening and group participation
Offers a fun, low-pressure environment to make new friends

What to Look for in a Preschool Dance Program

When choosing a dance class for your three-year-old, consider the following:

Age-appropriate instruction : Look for classes specifically designed for ages 3–4
Small class sizes : Look for 12 or fewer students in a class with an instructor and teaching assistant
Creative play elements : Games, props, and storytelling help keep things fun
Qualified instructors : Teachers should have experience working with preschoolers
Safe, clean studio space : Including soft floors, age-appropriate equipment, and parent viewing options

Final Thoughts: Building Confidence One Step at a Time

Dance classes for three year olds are more than just cute photo ops. They’re a foundation for movement, learning, and personal growth. Whether your child twirls through ballet, taps to the beat, or tumbles with joy, each class helps them gain confidence, coordination, and creativity.

So lace up those tiny tap shoes, grab a leotard, and let the music (and the milestones) begin!

Looking for dance classes in your area for three-year-olds?

Many local studios offer trial classes, so you can find the right fit before committing. Keep an eye out for tap/ballet/gymnastics combo classes for even more variety and value.

10 Fun and Educational August Activities for Preschoolers in Kansas City

morgan@pinngym.com (Morgan Kuchynka) — Fri, 11 Jul 2025 16:45:00 GMT

August is the perfect time to soak up the final days of summer with your little one—before the back-to-school rush sets in. If you’re searching for August activities for preschoolers that are fun, enriching, and Kansas City-approved, you’re in the right place!

This list includes both local attractions and simple at-home options designed to support your child’s growth in areas like fine motor skills, early literacy, and social-emotional development.

1. Explore Nature Trails at Loose Park or Burr Oak Woods

Nothing beats a nature walk for curious minds and wiggly bodies. Kansas City’s Loose Park and Burr Oak Woods offer safe, shaded trails perfect for preschoolers.

Why it’s great in August: The flowers are blooming, the bugs are busy, and there’s so much to discover before the seasons change.

Developmental Benefits:

Gross motor skills (walking, balancing)
Vocabulary building
Sensory exploration

Pro Tip: Turn your walk into a scavenger hunt for colors, shapes, or textures.

2. Cool Off at Splash Pads and Water Parks

One of the most popular August activities for preschoolers is water play! Try the splash pad at Penguin Park or the shallow pool areas at The Bay Water Park in Grandview.

Developmental Benefits:

Sensory regulation
Physical confidence
Social play with other children

Learning Tip: Use waterproof toys to introduce basic science—float vs. sink, warm vs. cold.

3. Join a Storytime at the Kansas City Public Library

Beat the heat indoors while supporting early literacy skills. Many Kansas City libraries host free preschool storytime events in August.

Developmental Benefits:

Listening skills
Phonemic awareness
Emotional learning through books

Library Highlight: The Central Library’s Children’s section offers cozy reading nooks, hands-on play, and even toddler-sized furniture.

4. Get Creative at Kaleidoscope by Hallmark

Located in Crown Center, Kaleidoscope is a free, colorful art studio where preschoolers can create using real Hallmark materials.

Why it’s perfect for August: Indoor art time offers a cool, quiet space for focus and creativity.

Developmental Benefits:

Fine motor development
Creative expression
Self-confidence through choice

5. Shop and Learn at the City Market or Local Farmers' Markets

Field trips to the City Market or Overland Park Farmers’ Market help preschoolers understand where food comes from—plus, you’ll beat the school-year crowds.

Developmental Benefits:

Counting and sorting
Sensory experiences
Healthy food education

Learning Game: Ask your child to find items by color or count fruits while shopping.

6. Ice Painting and Sensory Bins at Home

When you're looking for easy August activities for preschoolers at home, try frozen fun! Ice painting (colored ice cubes + paper) and sensory bins filled with rice or water beads can provide hours of screen-free engagement.

Developmental Benefits:

Sensory integration
Hand-eye coordination
Focus and patience

Bonus Idea: Add small alphabet letters to your sensory bin to practice early literacy through play.

7. Visit the Deanna Rose Children's Farmstead

August mornings are great for visiting the Deanna Rose Children's Farmstead in Overland Park, where kids can feed goats, see bunnies, and ride ponies.

Developmental Benefits:

Empathy and nurturing behavior
Vocabulary expansion
Real-world learning

Pro Tip: Bring a notebook and have your preschooler "journal" with drawings of the animals they see.

8. Try a Picnic and Playground Day

A good old-fashioned picnic in the park is one of the simplest yet most joyful August activities for preschoolers. Head to Swope Park or English Landing Park with a blanket, snacks, and favorite toys.

Developmental Benefits:

Independent eating
Social engagement
Gross motor play on the playground

9. Set Up a Backyard Obstacle Course

Turn your backyard into a mini adventure park. Use cones, pool noodles, chalk, and buckets to build a preschool-level obstacle course.

Developmental Benefits:

Coordination
Sequencing and problem-solving
Following directions

Learning Add-On: Create a “map” for the course and have your child point out what comes next.

10. Kindergarten Countdown Readiness Activities

If your preschooler starts kindergarten in the fall, August is the time to gently prep with fun readiness routines.

Activities to Try:

Name writing with sidewalk chalk
Practicing opening lunch containers
Reading “first day of school” books

Why it matters: Familiarity builds confidence, and play-based practice eases transitions.

Final Thoughts on August Activities for Preschoolers

Whether you’re heading to a splash pad, visiting a farm, or enjoying a picnic, August activities for preschoolers are a perfect blend of learning, laughter, and bonding time. By choosing experiences that support physical, social, and cognitive development, you’re setting your child up for success in the school year ahead—and making memories along the way.

Discover the Best Dance Classes for Two Year Olds: Fun, Movement, and Early Learning

morgan@pinngym.com (Morgan Kuchynka) — Wed, 09 Jul 2025 20:45:44 GMT

Are you looking for a fun and enriching activity for your toddler? Dance classes for two year olds offer the perfect combination of movement, music, and early learning. Whether your little one loves to twirl, jump, or simply move to the beat, dance can be a wonderful outlet for creativity, coordination, and confidence.

In this guide, we’ll explore the best dance class options for toddlers, including Parent and Tot, Tap/Ballet, and Combination Dance with Gymnastics—and why these classes are perfect for your two-year-old.

Why Choose Dance Classes for Two Year Olds?

At age two, children are developing crucial motor skills, body awareness, and social abilities. Dance classes offer:

Physical Development – Improves balance, coordination, and strength.
Social Interaction – Encourages teamwork and sharing in a group setting.
Cognitive Growth – Boosts listening skills, memory, and pattern recognition.
Creative Expression – Lets kids explore movement and rhythm in a fun, low-pressure environment.

Choosing the right class for your toddler can make a big difference in their experience. Let’s explore some of the most popular and age-appropriate options.

1. Parent and Tot Dance Classes

Perfect for shy beginners and bonding time.

Parent and Tot classes are ideal for introducing your child to dance in a safe, supportive environment. In these classes, a parent or caregiver participates alongside the child, helping them feel secure as they explore movement through songs, props, and simple dance steps.

Benefits:

Builds trust and confidence
Develops motor skills in a playful way
Encourages early rhythm and coordination
Great for children who need extra support adjusting to group classes

This option is often the first step into the world of dance for many two-year-olds.

2. Tap/Ballet Combo Classes

Introduce your toddler to classic dance styles.

This Tap/Ballet combination class is specially designed for two-year-olds who are ready to start learning structured movement. These classes are high-energy and interactive, blending the rhythmic fun of tap with the graceful movements of ballet.

What Your Child Will Learn:
Basic tap steps and sounds
Beginner ballet positions and movements
Listening and following directions
Moving to music with purpose and style

These classes help toddlers build a strong foundation in two of the most popular dance styles from a very early age.

3. Combination Dance with Gymnastics

A perfect blend of dance and tumbling for active toddlers.

Some studios offer Combination Dance (Tap/Ballet) with Gymnastics , a fantastic option for two-year-olds who love to stay active. These classes mix the basics of tap and ballet with beginner tumbling skills like forward rolls, crab walks, and stretching exercises.

Highlights:

Improves flexibility and balance
Encourages full-body coordination
Keeps energetic toddlers engaged
Builds strength and confidence through movement

This hybrid class is a great way to expose toddlers to multiple physical disciplines in a single session.

What to Look for in a Dance Studio

When choosing a studio for dance classes for two year olds, consider these key factors:

Certified instructors experienced with early childhood development
Age-appropriate curriculum with a focus on fun and learning
Clean, safe facilities with toddler-sized equipment
Small class sizes for individual attention
Parental involvement options if needed

Final Thoughts: Start Your Toddler's Dance Journey Today

Dance classes for two year olds are more than just fun—they’re an opportunity to develop life skills, express creativity, and build early confidence. Whether you choose a Parent and Tot, Tap/Ballet, or Dance and Gymnastics Combo, your child will benefit from movement, music, and the joy of learning something new.

Ready to get started? Look for a local dance studio near you offering toddler-friendly classes and sign up today. Your little one’s first twirl could be the start of a lifelong love of dance!

Exploring Unique Olympic Events

morgan@pinngym.com (Morgan Kuchynka) — Tue, 10 Dec 2024 22:07:50 GMT

Discover the fascinating world of lesser-known Olympic events that showcase extraordinary skills and talent.

The Intriguing World of Equestrian Dressage

Equestrian Dressage is a captivating Olympic event that combines the grace and precision of horse riding with the art of dance. In this discipline, horse and rider perform a series of intricate movements, demonstrating their harmonious partnership and flawless execution. The riders must communicate with their horses through subtle cues, guiding them through a series of complex maneuvers such as pirouettes, piaffes, and flying changes. It is a true spectacle to witness the athleticism and grace displayed by both horse and rider as they move in perfect harmony.

Equestrian Dressage has its roots in ancient Greek military training and has evolved over the centuries into a highly sophisticated sport. It requires years of dedicated training and a deep understanding of horse behavior and biomechanics. The riders must possess exceptional balance, coordination, and finesse to perform the intricate movements with precision and elegance. The horses, on the other hand, must be highly trained and responsive to the rider's commands, showcasing their natural grace and athleticism.

In addition to the technical aspect, Equestrian Dressage is also judged on the artistic interpretation of the movements. The riders must convey a sense of harmony, rhythm, and expression through their performance, captivating the audience with their storytelling abilities. The combination of athleticism, artistry, and the unique bond between horse and rider makes Equestrian Dressage a truly mesmerizing event to watch at the Olympics.

Unconventional Beauty of Synchronized Swimming

Synchronized Swimming is a visually stunning Olympic sport that combines dance, gymnastics, and swimming into a mesmerizing performance. It is a team event where athletes perform synchronized routines in the water, displaying strength, flexibility, and grace. The swimmers move in perfect harmony, creating intricate patterns and formations that captivate the audience with their beauty and precision.

What sets synchronized swimming apart from other Olympic events is its unique combination of technical skill and artistic expression. The athletes must possess exceptional swimming abilities, including strength, endurance, and breath control, as they perform complex acrobatic movements underwater. They also incorporate elements of dance and gymnastics, such as spins, lifts, and flips, which require agility, flexibility, and impeccable timing.

Synchronized Swimming is not only physically demanding but also mentally challenging. The athletes must maintain perfect synchronization with their teammates, staying in tune with the music and executing their routines with precision. They must also convey emotion and tell a story through their movements, captivating the audience with their expressive performances.

Watching synchronized swimming at the Olympics is like witnessing a graceful ballet in the water. The combination of athleticism, artistry, and teamwork makes it a truly unique and captivating event.

Thrilling Action in Modern Pentathlon

Modern Pentathlon is a thrilling Olympic event that tests athletes' skills across five different disciplines: fencing, swimming, horse riding, shooting, and running. It is a true test of versatility, requiring athletes to excel in a variety of sports.

The event begins with fencing, where athletes compete in one-on-one matches using the épée. They must demonstrate their agility, precision, and tactics to score points against their opponents. The swimming portion follows, challenging athletes to showcase their speed and endurance in the water.

Next comes the horse riding component, where athletes must adapt to an unfamiliar horse and complete a show jumping course. This tests their ability to quickly establish a connection with the horse and navigate the course with accuracy and control. The shooting discipline follows, where athletes must demonstrate their marksmanship skills by hitting targets with a laser pistol.

The final discipline of the Modern Pentathlon is the combined event, which combines running and shooting. Athletes must complete a cross-country run with intermittent shooting rounds. This tests their endurance, speed, and ability to maintain focus under physical and mental fatigue.

Modern Pentathlon is a thrilling event to watch at the Olympics, as it showcases the athletes' versatility and their ability to perform under pressure in a range of different sports. It is a true test of athleticism, strategy, and mental fortitude.

Artistry and Precision in Rhythmic Gymnastics

Rhythmic Gymnastics is a captivating Olympic sport that combines elements of dance, gymnastics, and athleticism. It is a discipline where athletes perform choreographed routines with various handheld apparatus, such as ribbons, hoops, balls, clubs, or ropes. The routines are a delicate balance between artistry and precision, showcasing the athletes' flexibility, strength, and coordination.

In Rhythmic Gymnastics, the athletes must synchronize their movements with the music, displaying grace, elegance, and fluidity. They use the apparatus to create captivating visual patterns, emphasizing their skills in handling and manipulating them with precision. The routines incorporate acrobatic elements, such as leaps, balances, and turns, which require exceptional control and body awareness.

What makes Rhythmic Gymnastics truly unique is the combination of athleticism and artistry. The athletes must possess exceptional physical abilities, including flexibility, strength, and stamina, to perform the demanding routines. At the same time, they must convey emotion, expression, and storytelling through their movements, captivating the audience with their grace and beauty.

Watching Rhythmic Gymnastics at the Olympics is like witnessing a mesmerizing dance performance. The athletes' ability to seamlessly blend athleticism and artistry makes it a truly captivating event.

Unleashing Power in Weightlifting

Weightlifting is a raw and powerful Olympic sport that showcases the athletes' strength, explosiveness, and determination. It is a discipline where athletes lift heavy barbells loaded with weight plates, competing in two main lifts: the snatch and the clean and jerk.

In the snatch, athletes lift the barbell from the ground to overhead in one swift motion, displaying their explosive power and technique. The clean and jerk consists of two movements: the clean, where the barbell is lifted to the shoulders, and the jerk, where it is lifted overhead. This lift requires a combination of strength, speed, and precision.

Weightlifting is a sport that celebrates the athletes' ability to overcome immense physical challenges. It requires years of dedicated training, building strength, power, and technique. The athletes must possess exceptional focus, mental fortitude, and discipline to perform at their best during competitions.

At the Olympics, weightlifting is a thrilling event to watch as athletes push their limits, attempting to lift heavier weights and break records. The crowd erupts with excitement as the barbell is lifted overhead, showcasing the athletes' incredible strength and determination.

Weightlifting is a true display of human power and resilience, making it a captivating event at the Olympics.

In conclusion, the lesser-known Olympic events highlighted in this blog post showcase extraordinary skills, talent, and athleticism. From the graceful precision of Equestrian Dressage to the visually stunning performances of Synchronized Swimming, the thrilling action of Modern Pentathlon, the artistry and precision of Rhythmic Gymnastics, and the raw power of Weightlifting, each event offers a unique and captivating experience for viewers. These sports not only demonstrate the athletes' physical abilities but also their dedication, discipline, and passion for their craft. As you immerse yourself in the fascinating world of these Olympic events, consider exploring more about the history, training, and stories behind these disciplines to truly appreciate the art and athleticism on display. Dive deeper into the world of these extraordinary sports and discover the incredible feats of human strength and skill that make the Olympics a truly remarkable event.

Choosing the Right Physical Therapist for Athletes

Tue, 10 Dec 2024 21:07:02 GMT

Like Doctors, Physical Therapists Don’t all Specialize in the Same Problem.

Let’s start with a scenario:

Your son or daughter is a competitive soccer player with their third ankle injury during the same season. The first injury improved with a little rest, the second, you were told by the doctor was a sprain and recommended using an ankle brace. But now with the third injury, despite using the brace, you wonder if physical therapy could make a difference. After attending three PT sessions, taking off school, paying a $50 copay each time, and going home to do exercises, you aren’t sure if your young athlete is any better.

Well first, physical therapy CAN help your athlete recover from many types of injuries as well as prevent future ones. Improving strength, range of motion, balance, muscle memory (proprioception), and function prepares the athlete’s injured area (as well as the rest of the body- the kinetic chain) for future game time challenges. Having said that, there are physical therapists specializing in running, others specializing in throwing, those specializing in concussion/vestibular care, and so on. Expecting the same physical therapist to excel in treating a back injury the same as treating a hand injury is like expecting the Cardiologist to be as proficient in treating a rash as the Dermatologist- possible, but not likely.

I believe we would all agree the best way for a new driver to learn how to safely be on the road is to drive on a simulator in a lab for a short time and then practice on the street with an instructor. And, while most of us aren’t pilots, the same probably goes for flying- start with a simulator in a classroom and before getting a pilot’s license to fly on their own- spend hours flying in a plane with an instructor. The same likely goes for most professions whether a bartender, police officer, or teacher. We all learn in a classroom, practice in the field with an instructor, and then, when ready- progress to doing the job on our own.

How does any of this relate to your PT?

Choosing a physical therapist based on your sport and your injury is as important (or more so) than the location of the clinic, insurance coverage, or your neighbor’s recommendation. Let’s get back to the third ankle injury in your soccer player- and two PTs to choose from:

The first Physical Therapist is extremely experienced, has a doctorate in physical therapy, and manages a PT clinic at the nearby hospital about five minutes from your home. He does a great exam, starts your athlete on an exercise bike to warm up, has your athlete sit down on an exam table with a band moving the ankle back and forth, puts some fancy electrodes that tingle on the skin, and ices the ankle before leaving. This regimen is repeated for three to four weeks until he pats your athlete on the back, giving them a band of their own to continue doing these seated tricks at home, and says “You are so much better- have fun playing soccer and we will see you back when you need us!” (and chances are- you indeed will need them!)
The second Physical Therapist finished PT school several years ago with far less experience than the first PT, played soccer in college, and works at a small clinic twenty minutes away from your home. He too does a great exam, starts your athlete on the same exercise bike to warm up, while asking your athlete what his/her goals are and what position in soccer they play. During the first visit he also has the athlete sit on an exam table to check range of motion and strength. At the second visit though things start to look (and feel) a bit different- he takes your athlete outside, with a soccer ball, and over several weeks develops a home exercise program progressing the athlete from standing drills, to balancing drills, to slowly jogging and jumping while dribbling the ball drills, and finally- when determined safe to do so- scrimmaging drills. During the first several visits he tells the athlete- “you are improving and can start going to practice but you aren’t quite ready for competition yet because when I watch you run your hips and knees have to compensate for what your injured ankle isn’t quite ready to do yet- let’s add some exercises for your hips and knees in different directions/planes of motion (not just exercises for the injured ankle) to help reduce your chances of getting re-injured and having to come back.”

You might be curious where the band is in this physical therapist’s clinic… well, in this story, it’s locked in the closet with the cleaning supplies.

You may be able to tell (sarcasm aside)- physical therapist #2 is helping the injured athlete get back to their unique sport using FUNCTIONAL exercise (not seated using a band- which by the way- 99.9% of soccer players don’t sit down or use a band during a game- why practice it now?). Like a driver’s instructor, flight instructor, medical student professor, or the training supervisor at your job- physical therapist #2 took the athlete from the “lab/classroom” to the field (on the “job” training) preparing the athlete for real life scenarios. Sitting on the exam table with a band (for a soccer player) is like asking a pilot to prepare for flying by only taking a written test (without ever getting in the air).

Here are some easy guidelines when looking for the right PT for your athlete:

Location, insurance coverage, and scheduling are important - the reality is- if it takes too long to get there, is too expensive, or doesn’t fit into the schedule then the athlete won’t go.
Knowledgeable about the athlete’s age/sport/level - picking a PT that did the sport, coached the sport, currently takes care of athletes in the sport, or did a fellowship (more training) regarding injuries in the sport is always going to be a more passionate (and experienced) PT for your athlete’s issue than a PT (even if excellent) more trained, more experienced, or more interested in another demographic.
Consistency - some PT offices have the athlete see one PT one visit and another PT the next visit. Inconsistency often results in wasting time (trying to figure out what happened the visit before), confusion (changing the plan from what was done prior), and risks subtle oversights (the same PT might notice an improvement – or decline- from the last visit that another PT would miss).
FUNCTION FUNCTION FUNCTION - unless your sport (or job) is sitting at a table then spending more than 10% of your PT visit sitting on an exam table (in most cases- post surgery is an example of when a protocol may require a variation not applicable to this handout) is, in my opinion, a waste of the athlete’s time and a waste of your money! A soccer player should be on their feet, a baseball player should be using their CORE, shoulder, elbow, back, and hips- working on the different phases of throwing, a gymnast should be upside down (during a portion of the PT visit), and a swimmer (ideally) should be in the water (just like a pilot should spend most of their training time IN A PLANE- would you want the pilot of your next flight to have finished their training sitting on an exam table holding a band… without ever being in the air!?)

Bottom line, finding the right PT is like choosing the right vehicle- if you need to get six people and their luggage to the airport- taking an SUV is the right choice (even though a brand new “Ferrari” sounds great for this job, a car with two seats is likely to leave you (and the six others) dissatisfied!) If your soccer athlete has an ankle injury and wants to get back to sport quickly and safely- even if the PT you were recommended to see is the “Ferrari” at the worker’s comp clinic, concussion clinic, or hand (OT) clinic- if they aren’t doing PT specific for getting your athlete back to sport- the athlete is likely to be dissatisfied.

Happy to help you find the right PT for your sports injury.

Dr. Goldstein

www.wellbodykc.com

Proud medical partner of Pinnacle Gymnastics

How Gymnastics Empowers Girls

morgan@pinngym.com (Morgan Kuchynka) — Tue, 10 Dec 2024 20:52:43 GMT

Gymnastics goes beyond athleticism and sport. Gymnastics empowers the next generation of women. Gymnastics is a sport unlike any other. It combines grace, strength, flexibility, artistry, and athleticism into a display of dynamic power on four different apparatus. This dynamic sport blends athleticism, artistry, strength, grace, and flexibility, requiring a unique combination of mental and physical skills. Gymnasts must push themselves, overcome challenges, and grow through both victories and setbacks. The lessons learned in the gym carry far beyond the vault, bars, beam, and floor, equipping girls with skills that help them navigate the complexities of life, leadership, and self-empowerment.

1. Gymnastics teaches girls to be in control of their own bodies.

Gymnastics does not come naturally to many. And even for those that are lucky enough to be graced with incredible talent, learning how to control your body in and out of skills is an art form. A series of drills and techniques are repeated until a gymnast can master not just how to move her body, but where it is at any point in time. She can feel her toes point, her arms straighten, her hands press into the beauty of the skill being performed. She is in control of her entire body.

Gymnastics teaches girls to reach for their dreams.

Young girls frequently start gymnastics as a hobby. Maybe it is an after-school activity, maybe it is a part of an active lifestyle, but once the fever takes over, new skills are the new addiction. Gymnasts find themselves wanting to learn more, improve their form, move to the next level. They push themselves physically and mentally to overcome fears and reach for the next echelon of the sport. With each new accomplishment comes a new goal.

2. Gymnastics teaches girls how to fail.

“That was a fabulous first try.” What a way to describe gymnastics! New skills are very rarely mastered on the first attempt. In fact, it can take hundreds (or more) attempts to truly master a skill. Even once a skill is mastered, a gymnast may still falter. Maybe it is stress at competition, maybe it is an ear infection that tips an athlete off balance, but a fall does not define a gymnast. A fall is a mere reality in the sport. And after each fall, a gymnast gets back up and tries again. There is no such thing as failure. In fact, you can only truly fail if you quit trying.

3. Gymnastics teaches girls to lead.

Gymnastics practices are methodical. Most start with a warm up, then move to rotations on each apparatus and include conditioning and flexibility during or after each workout. Each step of the practice requires leadership. Being “the” leader is a rite of passage. Leadership is a privilege that is earned through showing respect, attention to detail, and the ability to communicate with teammates. Being “a” leader is necessary in each step of the workout. Gymnasts are taught that their actions are being watched by those younger or less experienced than themselves. The importance of leadership is emphasized through attention to detail by coaches and teammates alike.

4. Gymnastics teaches girls to advocate.

Whether a gymnast gets stuck getting through the mental training required for a skill, wants extra practice time to work on a routine, or needs a new pair of grips, gymnasts learn to communicate with coaches, parents, and peers to advocate for themselves. Gymnastics is a sport of high expectations. Gymnasts compete in an effort to lose the fewest amount of point possible.

In conclusion, gymnastics is the perfect sport to prepare the future generation of women for the real world. The lessons taught in the gym carry far beyond vault, bars, beam, or floor. They turn girls into empowered women.

5 Ingredient Protein Balls

morgan@pinngym.com (Morgan Kuchynka) — Tue, 10 Dec 2024 20:41:09 GMT

Learn Finding a balance between healthy and something the kids actually want to eat is tricky. Mix that in with chaotic after school schedules, eating on the run, and inconsistent meal times, and the need for substantial snacks is obvious! Our family go-to has been protein balls. These eat-on-the-run, protein filled treats have just the right amount of chocolate to keep the kids asking for more.

What is a Protein Ball?

In this example, a protein ball is a all-in-one snack that contains a decent amount (5g per ball) of protein. It is not the highest protein content out there, but this recipe has a nice mix of whole grains, healthy fats, sugar, and protein. They are the perfect before or after practice snack when a full meal isn't possible.

Ingredients for Protein Balls:

2 1/2 c. rolled oats
1 c. peanut butter
1/2 c. honey
2 scoops of vanilla protein powder
1/3 c. miniature M&Ms

Directions for Making Protein Balls:

I have found it easiest to make protein balls in my stand mixer. I can easily double the recipe in hopes of it lasting the entire school week.

Place rolled oats and protein powder in mixer. Stir with paddle attachment to combine.
Add in peanut butter and honey. Continue to stir and gradually increase speed to combine well. Use a spatula to scrape down the sides of the bowl to make sure all ingredients are incorporated.
Pour 1/2 the M&Ms into the mixer and stir briefly. Many of the M&Ms will fall to the bottom.
Remove bowl from stand. Pour remaining M&Ms on top and gently mix by hand.
Form oats mixture into 1-inch balls. Place in refrigerator to set.

Nutrition for Protein Balls

Based on the recipe above, if you make 24 protein balls in a batch, they have approximately 6g of fat, 16g of carbohydrates, 8g of sugar, and 5g of protein - totaling 140 calories per ball.

My kids love to have 2 (or sometimes 3 depending on how far away dinner is) after school. They even love them for dessert! Finding balance in your family's diet can be tricky! Hopefully you will find a recipe or two that is a crowd pleaser and meets your standards for "healthy".

What Makes These Protein Balls Great:

Good Source of Protein: With 5g of protein per ball, they offer a good, accessible protein boost for growing kids.
Balanced Ingredients: The combination of rolled oats, peanut butter, honey, protein powder, and M&Ms creates a snack with healthy fats, whole grains, and a touch of sweetness that kids will love.
Customizable: You can tweak the recipe to meet your family's tastes, like swapping peanut butter for almond butter, or adjusting the sweetness with more or less honey.
Quick and Easy: Mixing the ingredients in a stand mixer is a smart shortcut. Plus, forming them into balls and letting them chill in the fridge is a simple and mess-free process.
Portable: These protein balls are perfect for eating on the go, whether your kids are heading off to sports practice or need a quick snack after school.

Tips for Making Protein Balls Even Better:

Add-ins: You can mix in other fun or nutritious additions like chia seeds, flaxseed, dried fruit (like cranberries or raisins), or even mini chocolate chips for an extra indulgent treat.
Make Ahead: Doubling the recipe is a great idea if you want them to last through the week. Store them in the fridge for easy access whenever hunger strikes!
Adapt the Sweetness: If you prefer a less sweet version, you could reduce the amount of honey or try a sugar-free sweetener like stevia or monk fruit.

T hese protein balls are a fantastic solution for busy families looking to balance nutrition with convenience and taste. With a blend of wholesome ingredients like oats, peanut butter, and protein powder, they offer a quick and easy way to fuel kids before or after sports, during study sessions, or as a simple snack on the go. Plus, the touch of ch ocolate keeps them from feeling like a "health food" and ensures that kids will enjoy them. Whether you're making a batch to last the week or simply need a reliable snack for the day, these protein balls are sure to be a hit with both parents and kids alike. Finding a snack that meets both your health goals and your family's taste buds doesn't have to be a challenge—this recipe proves that balance is possible!

Ways to Use a Hula Hoop

Mon, 09 Dec 2024 16:23:54 GMT

Hula hoops inspire movement and fun for all ages. I particularly like to work with mini hoops so preschool and toddlers can enjoy developing fine motor skills and hand eye coordination. Hula hoops are great for the imagination. Here are some of my favorite hula hoop ideas for kids of all ages!

Hula hoops are easy to find, buy, and access for playtime. You can also be creative and make one from pool noodles or irrigation piping. There are tons of videos on how to make hoops but don’t use boiling water to expand the pipe -just use a hair dryer or heat gun.

Some precautions to think about are:

Find lots of space. Think about front, back, sides and above.
Find a flat level surface. You will probably be running after it so stay safe.
Don’t land on it! That could damage you or the hoop.

Hula hoops are not just for kids, they're a versatile and fun tool that can be used in countless creative ways to engage children, improve physical skills, and get everyone moving! Whether you're using a standard-sized hoop or a mini hoop, hula hoops can help develop coordination, balance, and strength, while inspiring laughter and fun for all ages. From imaginative play to fitness activities, here are 80+ fantastic ways to use a hula hoop !

General Play & Fun

Human Ring Toss – Toss the hoop gently to a partner who catches it on their arm or leg.
Rolling Forward – Roll the hoop and try to catch it before it stops.
Rolling to a Partner – Roll it towards a friend and have them roll it back.
Timed Rolling Challenge – Roll the hoop and time how fast it goes.
Jump Over or Through It – Jump over the hoop as it rolls or jump through it while it's still moving.
Walk the Dog – Roll the hoop backwards and follow it.
Catch and Do a Trick – Roll the hoop, catch it, and immediately do a trick with it.
Circle of Hoops – Lay multiple hoops on the ground and jump from hoop to hoop in a circle.
Hula Hoop Dance Party – Dance with the hoop on your waist, arms, or legs while moving to the beat.
Hula Hoop Relay – Create a relay race using hoops. Players must roll them or jump through them in order.
Hoop Obstacle Course – Set up hoops to jump through, crawl under, or avoid while racing.
Hoop Toss Target Practice – Toss a hoop at a target (like a cone or a set of pins).
Create Hoops with Noodles – Cut pool noodles into pieces and make your own hoops.
Hoop Balance Walk – Walk across the ground balancing a hoop on your head or foot.
Hoop Kick – Kick a hoop into a goal or towards a target.
Toss Hoops to Land Inside – Toss the hoop with the goal of landing it on a pole or set of objects.
Hoop Jumping – Lay hoops on the floor and jump through them like a hopscotch game.
Hoop Roll & Catch Relay – Roll the hoop to your partner who must catch it before it stops.
Create a Hoop Maze – Arrange hoops in different patterns on the ground to create a maze to navigate.
Puddle Jumping – Lay hoops on the ground as “puddles” and challenge players to jump over them without touching.

Fitness & Cardio Activities

Hula Hoop Hurdles – Use hoops as hurdles in a fitness circuit.
Hula Hoop Jumping Jacks – Do jumping jacks inside a hoop while trying to keep the hoop in place.
Balance Exercise – Try balancing on one leg with a hoop on your foot.
Weighted Hoop Workouts – Use weighted hula hoops for core strengthening exercises.
Squats Through the Hoop – Perform squats while holding a hoop out in front of you or jumping through the hoop.
Hula Hoop Plank – Use a hoop as a target for your feet while holding a plank position.
Hoop Lunges – Lunge through a hoop placed on the ground.
High Knees Through the Hoop – Run high knees through a hoop without touching it.
Hoop Toss with Squats – Toss the hoop and squat each time you catch it.
Hoop Jump Rope – Swing a hoop like a jump rope and try to jump over it.
Hoop Stretching – Use the hoop to assist with stretches, like extending it above your head during a stretch.
Hoop Push-Ups – Do push-ups with your hands placed inside the hoop for support.
Hula Hoop Sprints – Race while pushing a hoop along the ground with your feet.
Side Steps Through Hoops – Place hoops on the ground and step sideways through them.
Hoop Arm Circles – Hold a hoop and use it to guide large arm circles for shoulder and arm mobility.

Skill Development for Kids

Mini Hoops for Toddlers – Use small hoops to help toddlers practice basic hand-eye coordination.
Spin It on Your Body – Spin the hoop around your waist, arms, or legs.
Hoop on the Head – Try balancing a hoop on your head while walking or moving around.
Spin & Catch – Spin the hoop around your body, then catch it on your arm or leg.
Hoop Sorting Game – Sort objects by color or size into different hoops placed on the ground.
Rolling a Mini Hoop – Use a mini hoop for toddlers to practice rolling and catching.
Hoop Balance on Foot – Balance a hoop on the top of your foot while walking slowly.
Animal Hoops – Use the hoop to pretend you're a certain animal, such as a kangaroo jumping through it.
Hoop Jumping Over Obstacles – Place the hoop on the ground as an obstacle to jump over.
Hoop Toss into Target – Toss the hoop towards a target (bean bags or soft balls).
Hula Hoop Walks – Walk through hoops placed on the ground in a line or pattern.
Color or Number Matching – Place different colored hoops and match objects by color.
Create Shapes – Have kids lay hoops on the ground to create shapes (circle, square, etc.).
Hoop Bowling – Set up cones or pins inside a hoop and roll it to knock them down.
Catch the Hoop – Toss a hoop into the air and practice catching it.

Games & Group Activities

Hoop Hopscotch – Create a hopscotch grid with hoops and hop through them.
Sharks in the Water – Place hoops on the ground as “safe zones,” and kids must avoid the “sharks.”
4 Corners – Use four hoops to create four “corners” in the game. Players must run to a corner when the music stops.
Quidditch – Use hoops as the goal posts in a Quidditch-style game.
Hoop Tag – One player is "it" and must tag others by throwing a hoop over them.
Hoop Jumping Contest – Jump into and out of a hoop without touching the edges.
Hoop Toss Challenge – Players compete to toss hoops onto objects or people.
Human Ring Toss – Toss a hoop gently over a person who stands still and poses.
Group Spin Challenge – See how many people can spin inside or with the hoop at once.
Hoop Toss Across the Line – Line up hoops along a line and try to toss them across the finish line.
Hoop Bowling with Teams – Set up pins inside hoops and have teams take turns rolling to knock them over.
Hoop Relay Race – Teams roll or toss hoops across a field and race to get them to the other side.
Hoop Hide and Seek – Hide hoops around a space and have others find them.

Imagination & Creativity

Create a Hoop Tunnel – Arrange hoops in a line to create a tunnel for crawling through.
Hoop as a Pirate Ship – Pretend the hoop is a steering wheel and you’re on a pirate adventure.
Hula Hoop Ring of Fire – Spin hoops around your body while pretending you're in a circus act.
Circle Jumping Game – Challenge others to jump from one hoop to another while pretending they are in a different world.
Hoop Animal Creation – Use hoops to create animal shapes, like a snake, butterfly, or fish.
Create a Hula Hoop Garden – Place hoops on the ground as flowers or bushes in a pretend garden.
Hoop Fishing – Toss smaller objects into hoops, pretending they’re fish you’re trying to catch.

Educational & Learning Activities

Math Hoops – Use the hoops to teach basic math skills like counting, addition, or subtraction.
Hoop Color Recognition – Place hoops in various colors and ask kids to identify and sort objects by color.
Letter & Word Practice – Write letters or words on the ground inside hoops and have kids jump to the right one.
Hoop Alphabet Race – Call out a letter and have kids race to jump into the correct hoop.
Hoop Sound Matching – Pair objects that make sounds (bells, rattles) with hoops and match them to their sounds.
Shape Recognition – Use hoops of different sizes to teach kids about shapes and sizes.
Hoop Sorting by Size – Sort hoops by size for a lesson on measurement.
Memory Game with Hoops – Place cards with pictures under hoops and have kids match the pictures.
Hoop Story Time – Use hoops as props to tell a story, such as a hula hoop being a magic ring or treasure.
Hoop Art – Let kids decorate hoops with stickers, paint, or fabric.

Party Games & Special Occasions

Hoop Dance Contest – Host a dance contest where the hoop is a prop for everyone to incorporate into their routine.
Piñata Hoops – Hang hoops from a tree or ceiling and challenge players to swing a stick and hit them.
Ring Toss Party Game – Set up a ring toss challenge with multiple hoops to throw.
Hoop Parade – Have a parade with everyone walking or dancing with a hoop.
Hoop Limbo – Use the hoop as a limbo bar for players to duck under.
Hoop Relay Team Race – Create a relay race where players must race through hoops while holding them.
Hoop Obstacle Course Party – Set up a hula hoop-filled obstacle course for a birthday or holiday.

Safety & Precautions

Use a Soft Hoop – For younger kids or beginners, make sure the hoop is soft and lightweight.
Hoop Size Matters – Choose the right size hoop depending on the child’s age and ability.
Flat Surface – Always play on a flat surface to avoid tripping over hoops.
Keep Hoops Away from the Face – Make sure hoops are kept away from the face to avoid injury.
Supervise Young Kids – Always supervise younger children while using the hoops.
Ensure No Sharp Edges – Make sure any DIY hoops are smooth and free from sharp edges.
Avoid Hard Surfaces – Try not to play near concrete or other hard surfaces that could damage the hoop.
Wear Appropriate Footwear – Make sure players wear proper shoes to avoid slipping or hurting their feet.
Don't Land on the Hoop – Avoid jumping or falling directly on the hoop to prevent injury.
Rotate Between Hoops – Switch between different hoop activities to keep things fun and safe.
Keep Hydrated – If you're using hoops for active play, keep water nearby to stay hydrated.

With 100 ways to enjoy hula hoops, it's clear they are a simple yet powerful tool for fostering creativity, fitness, and fun for all ages! Whether indoors or outdoors, at a party or a gym, hula hoops can turn any activity into an exciting adventure.

Gymnastics as a Foundation for Future Success

Mon, 09 Dec 2024 16:13:10 GMT

Gymnastics: More Than a Sport, a Foundation for Future Success

As I stride confidently across the four-inch beam, I know what is expected of me: I am to risk my life by throwing my arms and head behind my legs, somehow catching the beam with my palms, then landing on my feet, and doing it again. My mind begs me to stop, to get down, to give up. I take a deep breath and count to three, then put my life in the hands of my training.

I cycled through this fear, doubt, and courage for three hours almost daily throughout my childhood as a competitive gymnast. I grew up in the gym, rotating between vault, bars, beam, and floor. Gymnastics made me who I am today, and I continue to carry many of the life lessons it imparted on me. Most importantly, it taught me that failure is the only true way to learn, that dedication is necessary for success, and that I can and will perform well under pressure.

Gymnastics is about failing continually with the goal of mastering the skills which you once could not do. I learned at a very young age how to calculate why I fail. “Curing” failure happens by being comfortable with failing again. I faced failure every time I entered the gym, as each practice was filled with falls, wobbles, and imperfect routines. I learned to analyze the reasons for failure, so that I could outperform the previous attempt. I now understand that failing is part of any successful process and, from it, I have learned humility. The face plants figuratively and literally plaster my perspective to the floor, demonstrating that I must start from the ground up if I wish to see changes in my performance. I have further developed this understanding throughout my undergraduate experience, learning immensely from those classes which have challenged me the most. I know that failure in law school will come frequently and uncomfortably. I have been prepared to face this failure, and to use it as a learning opportunity rather than let it frustrate me.

Along with failure, dedication is also required to reach success. As a young, competitive gymnast, I sacrificed normal childhood memories to rip calluses on my hands, sweat through the constant chalk coating, and flip blindly across a four-inch beam. This dedication continues to resonate in my current daily life. Many times, I sacrifice treasured personal moments to demonstrate selfless leadership, train diligently for triathlons on the University of Alabama club sport triathlon team, or master complicated class material. I have learned to find a balance in this sacrifice, setting aside time for personal development while still maintaining my professional growth. As a law school student, this balance will continue to shape my success. Law school will require me to engross myself in my classes and internships. Not only am I prepared and trained to do so, I also eagerly look forward to immersing myself into the study of law.

Similar to the law, gymnastics is a sport of judges. At competitions, I was evaluated by three judges on each event, yet they never stimulated my nerves quite like the fourth and fifth judges: my coach and myself. In every moment during my gymnastics career, I was under the pressure of both my and my coach’s expectations. I learned to live with this pressure and use it to my advantage. This proficiency displays itself in my public speaking skills, test-taking abilities, and race-day athletic performance. Focusing on academic pressure, I purposely pursued an accounting major because the unfamiliarity of the subject excited me. Majoring in accounting is known to be difficult, and I have used this pressure to motivate myself through the hours of focused studying and failed practice problem attempts. I knew that understanding and becoming fluent in the language of business would be vital given my interest in pursuing corporate law or white collar crime law.

What began as a sport to release my excessive childhood energy has ended up becoming the mold that will shape me into the lawyer I hope to become. Since I left the sport, I rarely back down from a challenge and radiate energy when I am attempting to prove those around me wrong, even under pressure. I have been doubted, but gymnastics has taught me to only fightharder when this is so. One gymnastics legend, Nadia Comaneci, once said, “I don’t run away from a challenge because I am afraid. Instead, I run towards it because the only way to escape fear is to trample it beneath your foot.” Applying for law school is as intimidating and exhilarating as running towards the vault apparatus, but I only know of one way to do so--fast and fearlessly. I will succeed in law school because of the dedication to success, development of failure, and ability to perform under pressure that were embedded within my personality as a young gymnast. I will succeed because gymnastics taught me to never quit.

Why is Grip Strength Important for Child Development?

morgan@pinngym.com (Morgan Kuchynka) — Sat, 07 Dec 2024 21:01:50 GMT

Grip strength is often an overlooked aspect of early childhood development, but it plays a crucial role in helping children grow into confident, capable learners and doers. From holding a crayon to climbing on playground equipment, a child’s ability to grasp and hold objects has far-reaching effects on their physical, cognitive, and emotional development.

We’ll explore why grip strength is important for child development, particularly for preschool-age children, and share simple, fun activities you can do at home to help your little one build stronger hands and fingers.

Why Grip Strength is Important for Child Development (And How to Improve It at Home)

1. Improves Fine Motor Skills

Fine motor skills involve the small muscles in the hands and fingers that allow children to perform precise movements. Strong grip strength is key to developing these skills. When kids can hold and manipulate objects with ease, they’re better equipped to learn how to:

Hold a pencil correctly
Write and draw with control
Open jars and containers
Button up shirts and tie shoelaces

These skills are not only important for academic tasks like writing but also for daily life activities that require dexterity.

2. Boosts Hand-Eye Coordination

Grip strength is directly linked to hand-eye coordination, which is essential for many activities. Whether it’s catching a ball, using scissors, or even engaging with a toy, children need to coordinate their hand movements with visual input. By strengthening their grip, children improve their ability to complete tasks that require both visual focus and hand movements, setting the foundation for more complex activities later on.

3. Supports Emotional and Physical Confidence

When children are able to grip, hold, and manipulate objects with ease, they experience a sense of accomplishment and control. This builds their self-esteem and encourages a "can-do" attitude. Additionally, strong grip strength can enhance physical confidence in activities like climbing, swinging, or hanging, which can be essential for emotional growth and resilience.

4. Prepares for Future Learning

Children need strong hand muscles to begin writing, cutting, and other school-related tasks that require fine motor skills. Early development of grip strength also prepares kids for more complex physical activities, like sports, that they’ll engage in as they get older. Without a good foundation in grip strength, these tasks can become frustrating, leading to delays in development.

How to Improve Grip Strength for Preschoolers at Home

Thankfully, improving grip strength doesn’t require expensive toys or special equipment. In fact, everyday activities can provide excellent opportunities for preschoolers to develop their hand muscles. Here are some simple and fun activities you can do at home to help your little one build grip strength.

1. Play with Playdough or Clay

Playdough and clay are fantastic tools for building grip strength. The act of rolling, squeezing, and pinching the dough helps develop finger and hand muscles. You can encourage your child to:

Roll small balls or snakes of playdough
Flatten dough with their hands or a rolling pin
Squeeze out dough from a small container
Use cookie cutters to make shapes (which also works on hand-eye coordination)

This type of play also supports creativity and imaginative thinking, so it’s a win-win!

2. Use Tongs or Tweezers for Transferring Objects

Strengthen small hand muscles by having your child use tongs, tweezers, or even clothespins to pick up small objects and move them into containers. You can make a game of it by using dry beans, small pompoms, or even pasta shells. This simple activity is an excellent way to engage their hands and fingers in a purposeful way. Plus, it's a fun way to improve their focus and concentration.

3. Tearing Paper

Tearing paper is a surprisingly effective way to build grip strength. Provide your preschooler with some old magazines or scraps of paper and encourage them to tear the paper into small pieces. The repetitive motion strengthens the hand muscles while also improving their ability to focus on a task. You can use this activity as a base for a craft project or just as a sensory experience!

4. String Beads or Buttons

Threading beads or buttons onto a string or pipe cleaner is another great way to improve grip strength and dexterity. This task challenges their fingers to grasp the small objects and place them onto the string, which promotes fine motor control and hand-eye coordination. Start with larger beads and gradually move to smaller ones as their skills improve.

5. Building with Blocks

Building with blocks (such as wooden blocks, Legos, or even cardboard boxes) helps preschoolers develop grip strength through repetitive stacking, gripping, and arranging. This activity not only improves hand and finger strength but also encourages spatial awareness, problem-solving, and creative thinking.

6. Playing with Squeezy Toys

There are a wide variety of squishy or squeezy toys available that require kids to squeeze, stretch, or squish them. These types of toys strengthen the muscles in the hands and fingers and are great for building grip strength. Opt for squishy stress balls, rubber animals, or soft, squeezable toys that your child can manipulate with their hands.

7. Opening and Closing Containers

Give your child simple containers to open and close, such as jars with twist-off lids, small plastic boxes with clasps, or even a zipper pouch. These tasks engage the hands and fingers in ways that promote strength and dexterity. Plus, it’s a great way to improve their problem-solving skills as they work to figure out how to open and close the containers.

8. Play Catch

While tossing a ball back and forth may seem like a fun way to work on coordination, it can also help strengthen a child’s grip. Have your preschooler catch and throw a soft ball, bean bag, or even a balloon. As they grip the ball or object, they strengthen their hands and fingers while also improving coordination and timing.

Grip Strength is a Building Block of Child Development

Grip strength is much more than just a physical skill—it plays a crucial role in helping children develop fine motor abilities, hand-eye coordination, and confidence. Strong hands and fingers are necessary for everyday activities like writing, dressing, and playing, and they set the foundation for success in school and life.

As a parent or caregiver, you can easily help your preschooler build grip strength at home through everyday play. From squeezing playdough to building with blocks, simple and fun activities can make a big difference in your child’s development. The best part? Strengthening their grip doesn’t just help them physically—it boosts their sense of achievement and empowers them to tackle new challenges with enthusiasm.

By prioritizing grip strength early on, you're setting your child up for success, not only in their physical abilities but in their overall growth and development. Try incorporating these fun exercises into your daily routine, and watch your child’s confidence and skill grow!

Chores By Age

morgan@pinngym.com (Morgan Kuchynka) — Sat, 07 Dec 2024 20:54:53 GMT

Teaching kids how to do chores is one of the best ways to instill responsibility, teamwork, and independence. From toddlers who love to help to teenagers ready for adult-level tasks, each stage of childhood offers unique opportunities for children to learn and grow through household chores.

The key is assigning age-appropriate chores that are manageable, fun, and meaningful. By doing so, you'll set your child up for success—both in the home and in life. Below, we’ve broken down chores by age group, providing guidance on what kids can realistically handle at different stages of development.

Chores by Age: A Helpful Guide for Parents of Kids Ages 3-18

Ages 3-5: Small Tasks for Big Helpers

At this age, children are curious and enthusiastic, though their fine motor skills and attention span are still developing. The goal is to introduce easy, hands-on tasks that they can do with minimal supervision.

Chores for Kids Ages 3-5:

Putting dirty laundry in the hamper : Encourage your toddler to help sort and place their clothes in the laundry basket.
Feeding the pet : Supervise your child as they help pour pet food into the bowl.
Watering plants : With a small watering can, children can help water houseplants or the garden.
Picking up toys and books : Encourage them to put their toys and books back on shelves or in bins after playtime.
Helping with groceries : Let them hand you items from the grocery bag as you unpack.

Why this helps : Simple tasks help young children understand the importance of contributing to family life and encourage a sense of pride in their work.

For more toddler-friendly chores, see this guide to household chores for toddlers .

Ages 6-9: Developing Independence with Supervision

As children grow, they become more capable of completing tasks with greater precision. At this stage, they can begin to take on more responsibility but will still need occasional guidance and encouragement.

Chores for Kids Ages 6-9:

Making their own bed : They can pull up blankets and arrange pillows on their own.
Setting the table : Have them place silverware, napkins, and cups for meals.
Sweeping the floor : Teach them to use a broom to sweep small areas like the kitchen or living room.
Sorting the recycling : Show them how to separate recyclables like paper, plastic, and cans into designated bins.
Washing the car (with help) : While they may not do the entire car themselves, they can help with rinsing or scrubbing areas.

Why this helps : At this age, kids are learning to follow instructions, build a work ethic, and take pride in tasks that contribute to the household.

For more chore ideas for this age group, check out this helpful guide on kids' chores by age .

Ages 10-12: Increasing Complexity and Responsibility

Preteens are ready for more detailed tasks that help foster greater independence. These chores help them develop problem-solving skills and give them a sense of ownership over their responsibilities.

Chores for Kids Ages 10-12:

Doing their own laundry : Teach them how to load the washing machine, use detergent, and fold their clothes afterward.
Cleaning the bathroom : Assign them the task of cleaning mirrors, countertops, and emptying bathroom trash bins.
Preparing simple meals : Allow them to cook basic meals such as sandwiches, scrambled eggs, or a salad.
Vacuuming the house : They can take on vacuuming common areas like the living room or hallway.
Taking care of younger siblings : Supervise them as they help with basic childcare duties like playing with or watching younger siblings.

Why this helps : These tasks help preteens build essential life skills such as time management, basic cooking, and self-care, while also teaching them to take responsibility for their personal space.

For more ideas on how to get your preteen involved in chores, check out this article on kids' chores by age.

Ages 13-15: Promoting Autonomy and Leadership

Teens are ready to manage most household chores with minimal guidance. At this stage, their chores should reflect growing maturity and prepare them for adulthood.

Chores for Kids Ages 13-15:

Cooking full meals : Teens can start preparing dinner for the family, including cooking more complicated dishes like pasta, stir fry, or casseroles.
Mowing the lawn : If they are physically capable, teens can take on the responsibility of mowing the lawn and maintaining the yard.
Cleaning out the garage : This may involve sweeping, organizing tools, or helping with larger cleaning tasks in the garage.
Washing windows : Teach them to clean the inside and outside of windows to improve their attention to detail.
Shoveling snow (seasonal) : In the winter months, teens can take charge of snow removal from the driveway or walkway.

Why this helps : These chores encourage teens to take on adult-like responsibilities and continue building life skills necessary for independence.

Ages 16-18: Preparing for Independence

As teens approach adulthood, they should be fully capable of managing all household chores independently. At this stage, the focus is on preparing them for life outside the home, whether they are off to college or entering the workforce.

Chores for Kids Ages 16-18:

Meal planning and grocery shopping : Teens can plan meals for the week, create shopping lists, and go grocery shopping.
Car maintenance : If they own a car, teach them to check oil levels, inflate tires, and perform basic maintenance tasks.
Managing family finances : They can help with paying bills, budgeting for groceries, or understanding household expenses.
Organizing closets and storage spaces : Assign them the task of decluttering and reorganizing closets, pantries, or storage rooms.
Household repairs : With guidance, teens can start learning how to perform simple repairs like fixing a leaky faucet or patching up walls.

Why this helps : At this age, teens should be preparing for independence, and these chores teach them practical skills that will serve them well as they leave home.

Chores Help Kids Develop Life Skills

Assigning chores based on age helps children develop a sense of responsibility and prepares them for adulthood. By gradually increasing the complexity of tasks as your kids grow, you’re not only keeping the house tidy but also helping them learn important life skills.

Start with small, manageable tasks for younger children, and by the time they’re teenagers, they should be fully equipped to handle adult responsibilities. In doing so, you’ll raise children who are capable, confident, and ready to take on the world!

Let’s make chores a fun and rewarding part of family life!

Top 5 Indoor Activities for Kids in Kansas City

Wed, 04 Dec 2024 21:13:10 GMT

Top 5 Indoor Activities for Kids in Kansas City

From winter cold to rainy days, parents are always looking for new activities for their children to run off some extra energy and explore and learn! Below is a list of the top five places for children in Kansas City, with a few honorable mentions. Each place offers a unique experience, allowing for each child to learn something new every time they visit!

1. Science City

This is by far our favorite stop in the city! Set inside Union Station, Science City is a wonderful mix of science, math, gross motor learning, fine motor learning, creativity, and so much more! It seems that we find a new area to explore each time we visit. Science City has tons of permanent exhibits, including a water table, DNA Exploration Lab, Animal Exhibit, large outdoor play area, and so much more! It also hosts many one-time events and is the home to some traveling exhibits throughout the year. It is a bit expensive, however they have several yearly membership options to help save! Trust me, you will be going often. Recommended age: 4-12.

2. Kaleidoscope

This has to be the most creative place to explore and play in Kansas City! Located near Crown Center, this fun-filled art studio is sponsored by Hallmark. Hallmark fills the space with various crafts, many of which are open-ended and allow your child to create whatever they might like. Along with rotating craft stations, your child will enjoy some whimsical creatures and even a glow-in-the-dark room! Kaleidoscope is free, however you do need to stop by and reserve tickets, as spaces are limited. They also limit your visit to 50 minutes to allow everyone a chance to enjoy. Recommended for ages 3 to 18, as you will need to be able to complete the projects and various sharp tools are being used.

3. Kansas City Zoo

This may be the best kept secret in Kansas City, but the zoo is open year round! We all know that Kansas City weather is ever-changing, so there are many days in the winter that are warm enough to go outside and explore. Even if it is a bit chilly, the Kansas City Zoo has quite a few indoor exhibits, from the Polar Bear Passage, the new Touch Tank, and the Penguin Plaza. When you visit in the winter, you are almost guaranteed to avoid the crowds of the spring and summer months, allowing for a more one-on-one experience with the animals. Do be warned, there are some animals that are not on exhibit when the temperature drops below 40 degrees. Ask the front gate for more information. Recommended for all ages.

4. College Basketball Experience

This one is probably the most unique experience on the list. This fun experience allows children and adults to enjoy a day of basketball fun. Located next to the T-Mobile Center, this interactive college basketball museum allows your little athlete to enjoy several different basketball areas, including a Kids Court for ages 2-9, Full Sized court for all ages, Beat the Clock Games, Hall of Fame, and so much more! Recommended for all ages, however to enjoy all areas, I would gear towards ages six and up.

5. Open Gyms in the Area

Looking for something a little closer to home? Check out this list of open gym areas, based on location. Each open gym varies, however, they all offer a fun, price-effective way to enjoy some gross motor play time. Many open gyms are based in a gymnastics facility, allowing your children to practice balance, jumping, running, and so much more! Ages vary based on location, check each facilities website for the most up to date information.

Honorable Mentions: Two Great Places in Kansas City for Kids

Wonderscope : This fun-filled museum is a great place for children eight and under! Placed inside an old school building, each room allows for various play and exploration. Children will enjoy the farm-to-market room, water room, art room, and so much more! Watch out, they are moving to a new location in 2019 with more fun to come! Ages 8 and under.

Model Train Exhibit : Free Looking for another free activity? This one's for you! Children of all ages will enjoy looking at the various exhibits and seeing all that is involved. Located at the end of the Grand Hall in Union Station, this permanent exhibit allows for a quick escape to all that view it. Children can also take a turn at one of the many train tables, allowing for their own creativity to grow! All ages welcome!

Kansas City has developed into a family-friendly, kid-friendly city! There are so many different activities around the city for you to enjoy. Simply jump in the car and head to one of the many items listed, or try something new! Have a favorite spot that you do not see on the list? Comment below to let us know where we need to try next!

Are Trampolines Safe?

Wed, 04 Dec 2024 20:59:24 GMT

Are Trampolines Safe?

Trampolines are a popular source of fun and exercise for people of all ages. They provide an exciting way to burn calories, improve balance, and engage muscles in a way that few other activities can match. However, with the thrills come potential risks. So, how safe are trampolines really, and should you use one? Let’s dive into the pros and cons of trampolines, the safety considerations you need to be aware of, and tips for using them responsibly.

The Appeal of Trampolines: Fitness and Fun

When used correctly, trampolines can be an excellent tool for both fitness and recreation. Jumping on a trampoline works the entire body, improving cardiovascular health, enhancing coordination, and boosting muscle strength. It’s also a fun, low-impact workout that can be gentler on the joints compared to other forms of exercise.

Moreover, trampolines are great for kids, giving them a way to get active while having fun outdoors. Trampoline parks have become increasingly popular, offering individuals of all ages the chance to bounce around in a safe, controlled environment. However, despite the excitement and appeal of trampoline parks, trampoline use in a supervised gymnastics setting tends to be a safer option. Here’s why:

Trampoline Use in a Gymnastics Setting vs. Trampoline Parks

While trampoline parks are designed for fun and entertainment, they often lack the controlled environment needed for safe trampoline use. This can increase the likelihood of injury. In contrast, gymnastics facilities offer a much more supervised, structured, and safer environment for trampoline use.

Professional Supervision and Training: In a gymnastics setting, experienced coaches and trained professionals supervise trampoline use. These instructors teach proper techniques, monitor the skill level of jumpers, and ensure safety protocols are strictly followed. They can spot potential risks and correct unsafe behaviors before an injury occurs.
At a trampoline park , the supervision may not always be as specialized. Many parks rely on general staff who may not have expertise in trampoline safety or injury prevention, which can lead to less effective monitoring.

Skill-Level Segmentation: Gymnastics facilities often have specific guidelines and equipment tailored to different skill levels. Beginners may use smaller, more controlled trampolines with lower bounce power, while more advanced users have access to larger, higher-bounce trampolines suited to their ability.
In trampoline parks , users of all skill levels often share the same area, increasing the risk of collisions, falls, or overexertion. Without clear segmentation, inexperienced jumpers can unintentionally put themselves and others at risk.

Customizable Safety Measures: Gymnastics settings are often equipped with mats, pads, and other safety features that are designed to reduce injury in the event of a fall or accident. Coaches will ensure that safety features, like spring covers and safety nets, are always properly maintained.
At trampoline parks , safety equipment might not always be in place or maintained consistently. Additionally, the design of trampoline parks with areas dedicated to various jumping activities (e.g., dodgeball, foam pits, or slam dunk zones) can lead to unexpected hazards.

Controlled Jumping Environment: In a gymnastics facility, the environment is carefully controlled, ensuring that the trampoline is placed on a flat surface, away from obstacles, and that jumpers are trained to follow safety protocols, such as staying within the center of the mat and using proper form.
In trampoline parks , the environment may not always be as controlled. With numerous people jumping at once and areas with different types of activities (such as foam pits or obstacle courses), there are more opportunities for chaotic, uncontrolled jumping.

Are Trampolines Safe? A Guide to Understanding the Risks and Benefits

Trampolines, regardless of setting, come with certain risks that cannot be ignored. According to the American Academy of Pediatrics (AAP), trampolines are responsible for a high number of injuries each year, particularly among children.

The primary causes of injury on trampolines often stem from:

Falls off the Trampoline: Jumping too high or bouncing in an unsafe manner can lead to falling off the trampoline, especially if there are no safety nets or barriers in place.
Collisions Between Jumpers: Trampolines are often used by multiple people at once, leading to collisions. These crashes can result in broken bones, sprains, or head injuries.
Inadequate Supervision: Injuries can occur when children or inexperienced users jump without adult supervision, improper technique, or without being mindful of safety precautions.
Poor Maintenance: Damaged springs, torn safety nets, or unstable frames can all contribute to accidents, making regular inspection and maintenance crucial.

How to Make Trampoline Use Safer

While trampolines can be fun, it’s important to use them safely. Here are some tips to minimize risks and maximize enjoyment:

Use Proper Safety Equipment: Always use a trampoline with a safety net or enclosure. These barriers help prevent falls and keep jumpers on the mat. In addition, make sure the trampoline is equipped with protective padding over the springs and frame.
Limit Jumpers: Avoid allowing multiple people to jump at the same time, as this increases the risk of collisions. The American Academy of Pediatrics recommends having only one jumper on the trampoline at a time.
Supervise at All Times: Children should always be supervised when using a trampoline, especially if they are inexperienced or under the age of 6.
Ensure Proper Grounding: Make sure the trampoline is set up on flat, level ground, and that it is not near any obstacles such as trees, fences, or hard surfaces.
Regular Maintenance: Inspect your trampoline regularly for any signs of wear and tear. Check the springs, frame, safety net, and mat for damage, and replace any broken parts immediately.
Use Proper Technique: Encourage jumpers to bounce in the center of the trampoline and avoid performing flips, somersaults, or other risky moves that could lead to injury.

Are Trampolines Worth It?

Ultimately, the decision to use a trampoline comes down to individual preferences and safety precautions. Trampolines can provide great physical and mental benefits, especially when used with the right precautions in place. However, it’s essential to acknowledge the risks and take necessary steps to protect yourself and others.

If you’re considering adding a trampoline to your backyard or taking your kids to a trampoline park, make sure you are well-informed about the safety measures required to prevent injuries. While trampoline parks can be fun, using trampolines in a supervised gymnastics setting offers a higher level of safety due to better control, training, and precautionary measures.

When used responsibly, trampolines can be an enjoyable and effective fitness tool for the whole family!

The Importance of Warm Up and Cool Down for Exercise

Wed, 04 Dec 2024 20:54:14 GMT

The Importance of Warm Up and Cool Down for Exercise

The effects of exercise on the body play a huge role to allow for healthy functioning of our different biological systems. However, exercise can also create a higher risk of injury if the body is not prepared for that type of exercise. Warm up and cool down for physical activity is crucial to prepare the body and to gradually return to a natural, resting state.

The Importance of Warming Up

An efficient warm up prepares the body for the type of exercise we are about to complete. This can vary from long runs, weight lifting, adult fitness classes, or recreational or team sports. The warm up needs to be activity specific starting from a general base to star the warm up, finishing with specific exercises for final prep.

Starting a warm up with moderate aerobic activity prepares the cardiovascular and respiratory systems for the upcoming activity. It also increases performance for the activity if specific exercises are completed. For example, jumping performance increases when jump warm up exercises are completed prior to activity. An increase in blood flow and oxygen levels to muscles provides an increase in muscle temperature and energy supply

The Benefits of Dynamic Warm Up

Dynamic warm up is more efficient for warm up over static stretching for increased range of motion and blood flow. Dynamic warm up consists of leg swings against the wall, calf raises, skips, hops, and long, quick stretching movements. Dynamic warm up is proven to reduce the risk of injuries with increased body temperature, increased range of motion, and improved neurological connection to the muscles

Foam Rolling Method

The foam rolling method allows for blood flow to increase throughout the muscle and breaking down knots within the muscle to decrease muscle stiffness and increase range of motion

The Importance of Cooling Down

Cooling down is just as important as warming up prior to exercise. The cool down is easily forgotten by people finishing a workout and switching to a different task that is a part of their day. Cooling down allows for the body to return to a natural resting state. An active cool down transitioning into a passive cool down is the most effective to reduce muscle soreness, improve muscle recovery, and to allow for the body to recycle chemical bi-products in the body from the previous physical activity. It assists with glycogen re-synthesis which allows for the body to replenish the energy supply used in exercise. However, this muscle can be supplemented with an intake of carbohydrates post exercise which is generally 0.5 grams of carbs per pound of body weight. Here are some of the more effective methods for the cool down.

Low-intensity exercise such as slow jogging, cycling, or swimming for 5-10 minutes
Light body weight exercises can be used as well such as lunges or squats
Foam rolling to increase blood flow, remove exercise chemical bi-products, and the breakdown of knots within the muscle. (Most effective if paired with low-intensity exercise)
Static stretching to improve range of motion and flexibility/mobility post exercise

Cooling down with these types of methods, spending 10-20 minutes assists with your body’s ability to repair muscle tissue, improve recover and soreness, and improve performance. A proper cool down also provides more opportunities to improve your cardiovascular and respiratory systems. It also helps with your mood that you took the extra steps to take care of your body!

Tips and Tricks for Teaching Kids to Write Their Name

Wed, 04 Dec 2024 20:49:40 GMT

Tips and Tricks for Teaching Kids to Write Their Name

Teaching your child to write their name is frequently considered the very first step on their journey through the academic landscape. This crucial developmental milestone typically occurs when your child is between the ages of three and four. During this stage, they will begin to demonstrate an interest in writing their name in a variety of engaging ways. You might notice them exhibiting improved fine motor control, which is essential for holding writing instruments, as well as the ability to focus and concentrate on this meaningful activity. These signs of readiness are exciting indicators that your child is ready to embrace this new skill. To support and nurture this burgeoning interest, check out these simple yet effective tips that can help encourage your child in their efforts to write their name confidently and creatively.

First Three Steps to Writing their Name

Start with Spelling: It may seem a little silly at first, but it is actually quite important for your child to learn how to spell their own name as a foundational skill. Typically, this learning process can begin around the age of two. I highly recommend creating a fun and catchy song that includes the letters of your child's name. By singing this song together, you can help your toddler or preschooler not only recognize the spelling of their name but also initiate their journey into the writing process in an enjoyable way.
Next Up, Tracing Lines: Once your child has a grasp on spelling their name, the next step is to focus on tracing lines. Letters are essentially a combination of straight and curved lines, so it makes perfect sense to start with tracing some basic lines first. Begin by drawing various lines—both straight and curved—on a piece of paper, and invite your child to trace over them. As they gain confidence, gradually increase the complexity of the lines, making them more intricate and resembling the shape of letters as they progress.
After Lines, Start the Letters: Once your child has become comfortable mastering the art of tracing lines, it's time to move on to the next exciting challenge: tracing letters. Start by writing their name neatly on a piece of paper and encourage them to trace over the letters. When they begin this new practice, it’s perfectly normal for them to be a little erratic with their strokes. Gently encourage them to write their letters correctly and in the right order over time. A helpful tip is to ensure you write the letters clearly and correctly for them to see. Remember, personal penmanship will develop as they continue to practice. This foundational step can set the stage for their future writing skills and foster a love for learning.

Next Up, the Last Two Steps

Copy Time: Once your child has successfully mastered the art of tracing their name, it is now the perfect opportunity to encourage them to copy your writing. Begin by clearly writing your child's name on a fresh piece of paper, using bold, legible letters. After that, hand your child their own piece of paper and let them mimic the letters you’ve written, one by one. At first, your preschooler may produce shaky letters that resemble a fun scribble, but don’t worry—this is all part of the learning process! With a little patience and practice, they will quickly start to put all the pieces together and, before you know it, will be able to write their name clearly and confidently.
Last Up, Name Time: Once your child’s name is looking clear and neat, it’s time to challenge them a bit further by encouraging them to write without your guidance. You can make this more engaging by leaving out a few letters for them to fill in, or you can ask your preschooler to write as far as they remember without looking. This self-directed practice will not only help reinforce their memory but will also boost their confidence. It won’t take long at all for your child to be able to write their name completely all on their own, showcasing their growing skills and independence!

When you get stuck, take a break. Consider putting foam letters in a sensory table for another way to introduce the concept.

It may seem like several steps at first glance, but if you follow this simple setup, you will have your preschooler writing their name in no time at all. By approaching the process in a step-by-step manner, you are effectively setting your child up for success every step of the way. This structured approach should lead to a stress-free learning experience, allowing your child to thrive while developing essential skills. Ultimately, you will be putting your little one on the "write" path for a bright educational journey ahead, filled with confidence and enthusiasm for learning.

Breakfast Ideas for Athletes

Wed, 04 Dec 2024 20:44:26 GMT

Breakfast Ideas for Athletes: Fueling the Day for Success

Breakfast is widely regarded as the most important meal of the day, but for athletes, it’s even more crucial. The right breakfast can make all the difference in how an athlete feels throughout the day, both in the classroom and during practice or the big game. Whether your child is gearing up for a sports practice or simply needs the energy to power through a busy day, a well-balanced, nutrient-packed breakfast will set them up for success.

Here are some breakfast ideas for athletes that are both delicious and energizing, perfect for fueling their active bodies.

1. Greek Yogurt Parfaits

Greek yogurt is a great base for a protein-packed, kid-friendly breakfast that’s both healthy and delicious. Start with vanilla Greek yogurt, which is rich in protein and will keep your little athlete feeling full longer. Then, add fresh fruits such as strawberries, blueberries, or kiwi for a boost of antioxidants. For some crunch, sprinkle in your favorite granola—my go-to is Bear Naked, which adds a nice balance of texture and flavor.

For a healthier twist, try plain Greek yogurt and sweeten it with a drizzle of honey. Greek yogurt offers double the protein of regular yogurt, plus it’s loaded with calcium, potassium, zinc, and essential vitamins like B6 and B12. Adding berries boosts the parfait’s nutrient value with antioxidants that help fight inflammation, while the granola provides fiber to support digestion. A perfect blend of carbs, protein, and healthy fats to fuel the day ahead!

2. Waffles, Peanut Butter, and Banana

A classic and delicious combo that’s packed with energy! Waffles (store-bought, homemade, or pre-made and frozen for convenience) are a great base. Add peanut butter for a dose of healthy fats and protein that will keep them energized and satisfied. Top with a banana for a quick, natural source of potassium—a key electrolyte that supports muscle function and hydration, especially important for young athletes. Bananas also provide quick energy to kickstart the day.

If you're pressed for time, bananas make an excellent grab-and-go snack too, making this combo versatile and perfect for busy mornings. This simple, hearty breakfast provides complex carbohydrates, healthy fats, and electrolytes to fuel physical activity and improve focus during school.

3. Scrambled Eggs, Cinnamon Rolls, and Strawberries

This breakfast might seem like an indulgence, but when balanced right, it can fuel a young athlete in a big way. Scrambled eggs are a protein powerhouse, helping to build and repair muscles, while cinnamon rolls add a little treat to keep things exciting. Don’t forget to sprinkle in cinnamon, which is a super-spice full of antioxidants and blood sugar-regulating properties. You can’t go wrong with a small, balanced portion of cinnamon rolls!

Pairing this with fresh strawberries provides a natural burst of vitamins and antioxidants. The fruit helps counterbalance the sugar from the cinnamon rolls, and it adds more fiber to the meal. This meal is not only satisfying but also supports energy levels, muscle recovery, and overall health—key for young athletes.

For a quicker alternative, try making cinnamon toast: simply toast whole-grain bread, sprinkle with cinnamon and sugar, and serve with a side of fruit. It's quick, easy, and still packs a punch!

4. Make a Breakfast Schedule!

One of the easiest ways to make sure your athlete is starting the day with a nutritious meal is to establish a breakfast routine. A planned schedule ensures your family can start the day off right without scrambling for ideas each morning. It also helps avoid the temptation of sugary cereals or unhealthy quick fixes that leave kids hungry an hour later.

Here’s a sample breakfast schedule to get you started:

Monday: Cereal and fruit. Opt for a mix of low-sugar cereal with fresh fruit on the side. Keep the portions moderate to avoid the sugar crash later.
Tuesday: Scrambled eggs, biscuits, and fruit. Protein-packed eggs and fiber-rich biscuits fuel kids for a productive morning.
Wednesday: Greek yogurt parfaits. A fun, customizable breakfast that packs in protein and nutrients.
Thursday: Scrambled eggs, cinnamon rolls, and fruit. A balance of protein, healthy fats, and natural sweetness.
Friday: “Free” Friday. Get creative! Waffles with peanut butter and bananas, pancakes with fresh fruit, or smoothies.
Saturday: Dad’s Choice. Let Dad take the lead! Smoothies, pancakes, or whatever fuels the family for the weekend.
Sunday: Mom’s Choice. Go for a hearty breakfast like turkey bacon, biscuits, and turkey bacon gravy with a side of fresh fruit.

By sticking to a schedule, you’re ensuring that your child receives a balanced, satisfying meal every morning without having to think twice.

5. Bonus Tip: Hydration Matters!

In addition to providing a nutrient-dense breakfast, it’s essential for athletes to stay hydrated. Encourage your child to start the day with a glass of water or a sports drink with electrolytes to keep them hydrated before their workout or game. Dehydration can affect focus, endurance, and performance, so make sure your athlete gets the hydration they need to perform at their best.

Fueling for Success

Breakfast is a crucial part of any athlete’s routine, especially for kids who are constantly on the move. By offering a variety of nutritious breakfast ideas that combine protein, healthy fats, and complex carbohydrates, you’re setting your young athlete up for a day full of energy, focus, and performance. From Greek yogurt parfaits to scrambled eggs and a breakfast schedule, these ideas will ensure your child has the fuel they need to succeed both in school and on the field. Plus, by making breakfast fun and varied, you’ll help your child develop a love for eating well and taking care of their body.

Remember, a good day starts with a good breakfast! ��

Five Sensory Bin Ideas for Inside Play

Wed, 04 Dec 2024 20:38:47 GMT

Five Sensory Bin Ideas for Inside Play

Looking for a way to shake off the same old day to day activities? Sensory bins are one of the easiest ways to engage our preschooler and let them explore and play. Whether it is in a classroom or at home, the sensory bin or table is a fantastic way to help keep your child active and learning. Check out these fun, unique things you can use to fill your sensory bin.

Top Five Sensory Bin Ideas

Looking for a fun way to spice up your sensory bin? Check out these fun options to let your child explore and create. I have also included my favorite ways to use these fun fillers to add an educational element.

1. Snow

Sounds crazy to think of bringing snow into your house, but it is my favorite. It is a perfect way to let little hands enjoy playing with snow with out all of the cold gear and you can avoid cold noses. Throw in some measuring cups and other sand toys to complete the experience.

Educational Add On: Pair with different 3-D shape containers (plastic ornament bulb, tin can, plastic tupperware, etc.) and create "snowballs" in all the shapes. As you create them, talk about the names of the 3-D shapes and different number of sides.

2. Water and Bubbles

Throw a towel down below the bin and fill it up with some water and dish soap or bubble bath. You can add in some animals to have a bath time or even clean off some dirty toys. Give children a clean toothbrush to scrub the animals.

Educational Add On : Throw in some plastic letters and give the words a bath. Have children find the letters to sight words or starting sounds and have them wash and build the words.

3. Rice and Scoopers

Have any scoops lying around from old protein powder or other items? Throw them in your bin with rice and let the kids go to town. They will love scooping different scoops and filling containers.

Educational Add On : Grab some different sized bowls and have your preschooler count how many scoops it takes to fill up the bowl. Even better, then have them put them in order from least amount to most amount. Perfect counting and sequencing practice.

4. Toilet Paper Tubes, Tape, and Bouncy Balls

This one might work better for the older kids, but turn your sensory bin into a STEM table . Let your children tape the tubes together to create different courses for the bouncy balls to roll through. Even better, mark a start and end station and see if your child can work through the challenge.

Educational Add On : Keep the STEM challenges going! Challenge your child to reach different levels, lengths, or other areas. See if they can make the tube curve or have them try to connect without tape. The possibilities are endless.

5. Clothes Pins and Plates

This one is the most mess free option, but still one of my absolute favorites. Throw in some paper plates and clothes pins and let your children practice clipping the clothes pins to the plates. This is fantastic fine motor practice for your preschooler and it will help develop your child's muscles for writing and other activities.

Educational Add On : The possibilities are endless with this one. You can put numbers, letters, colors, or shapes on the clothes pins and you can match to the plates. You can also use the letters for your child's name to help them work on spelling their name, etc.

The sensory bin is truly one of my favorite centers in my classroom. It is one of the spaces that I am able to be the most creative and build a new wonderland for the students. With a little planning and the willingness to let them get messy, the sensory bin will give your child hours of fun and engagement!

10 Fun Ideas to Work on Fine Motor Development

Wed, 04 Dec 2024 20:29:06 GMT

10 Fun Ideas to Work on Fine Motor Development

What is fine motor and why is it important?

Fine motor skills are movements involving the smaller muscles groups such as those in the hands and wrists. Fine motor skills are used everyday. Developing your preschoolers fine motor skills will allow them to build independence. Some examples of everyday fine motor skills include: holding silverware, pouring a drink, coloring, cutting, cleaning with a rag or sponge, buttoning, snapping, and zipping. These are just to name a few. In addition to helping your child become independent, fine motor movements help strengthen the neural pathways that are later used in cognitive skills such as reading and math. In fact, it has been found that fine motor skills developed early are a strong predictor for future reading and math success. Last, when it comes time to put your fine motor skills to work, children who are more comfortable are able to focus on what they are writing, rather than devoting their focus to the motor portion.

1. Water and Sponges

Most children love to play in the water, but did you know that you can promote fine motor skills in the water. Provide your child sponges, a water bomb, or wash cloth. Have them get the washcloth wet and then ring out the water. This can be done in the pool, the backyard, while washing the car, or in the bathtub. Watch your preschooler carefully and you will see all of the tiny muscles in their hands working hard at this activity.

2. Clothespins

There are many different activities that you can do with clothespins. The first step is to teach your preschooler how to pinch the clothespin to make it open and close, once they have figured that out you can try many different games and activities. Purchase pom poms and have your preschooler pick up the pom poms with the clothespin and sort them by color. Or try writing a letter on each clothespin and have your child clip them in order to spell their name. You can also purchase colored clothespins and have them clip them to the matching color on a flashcard. The possibilities are endless.

3. Blocks

Most children love to stack blocks and love to knock them over so they can do it again. Stacking is a good way to work on fine motor development. Stacking incorporates the pincer grasp as well as hand eye coordination. There are many great varieties and toys to try when it comes to stacking. You can stack with foam blocks, wooden blocks, Duplos, and nesting cups. The number of blocks your child can stack will depend on their age, there are different developmental milestones when it comes to block stacking. With modeling, encouragement, and practice your child will be stacking away.

4. Play-dough and Slime

Play-dough has long been a go to for fine motor activities for preschoolers. With slime becoming more and more popular why not incorporate slime as well. Try one of these activities. First, squish the dough or slime. Learning how much force is needed helps fine tune muscle strength and control. Second, using your index finger poke holes into the dough, thus working on finger isolation, the ability to use fingers one at a time for a specific task. Last, use the dough or slime to make a creation. The manipulating of the dough develops strength of the hands.

5. Piggy Banks

Using real coins, plastic pirate treasure, or poker chips work on transferring coins from one hand to another or from one pile to another. Coins can also be pushed through the slot of a piggy bank. For a little resistance, and additional hand strength, create your own bank by cutting a slit in a plastic lid. For an added challenge, try each activity using the non-dominant hand.

6. Velcro, Zippers, and Snaps

Velcro, zippers, and snaps are all very practical fine motor skills. These are skills that your child needs in order to put on their own shoes and clothes. Your child needs to practice the action of coordinating both hands to work together to pull objects apart and put them back together. Try adding velcro dots to the end of craft sticks. Your child can connect the sticks to make a line, letters, or shape.

7. Puzzles

Jigsaw puzzles have many great benefits to the preschool child. Puzzles help to develop problem solving, hand eye coordination, and of course fine motor skills. Children must use different grips to pick up each piece and turn it until it is in the correct position. Then, once the piece is in the correct position the child works to push each piece together. Thus teaching about the ability to use the muscles in the hand to apply pressure.

8. Mr. Potato Head

One of the greatest benefits of playing with Mr. Potato head is that it promotes bilateral hand coordination, the ability of both sides of the body to coordinate, at a basic skill level. Bilateral coordination is extremely important and will be used for skills later in life like tying your shoes and cutting food. In addition, Mr. Potato head also encourages kids to begin using their thumb, index, and middle finger to grip the different parts as they add them to their creation. This grip, known as the radial digital grasp will help with handwriting development down the road.

9. Beads

Stringing beads is a great way to develop the hand eye coordination that goes along with most fine motor skills. Learning to string beads can be very challenging for young students. It is important to start large and work down. To begin, cut a pool noodle into pieces and trying stringing the pieces on a jump rope. Once your child becomes proficient try a more challenging activity such as adding beads to a pipe cleaner. The pipe cleaner helps minimize frustration as it is sturdy enough that the beads don't fall off.

10. Art

Encourage your child to participate in art time. Scribbling, coloring, painting, tearing paper, folding paper, cutting, and gluing are all ways to promote fine motor development while allowing your child to be fun and creative. Get out the supplies and challenge your child to make a creation in anyway that they choose.

The options for fine motor skill development are endless. Be creative and encouraging as you help guide your child through the many milestones of fine motor development.

Benefits of Dance for Kids

Wed, 04 Dec 2024 15:47:03 GMT

Dance is often seen as a fun activity or form of entertainment, but it’s much more than that—especially for children. Whether your child is taking a ballet class, trying hip-hop for the first time, or simply dancing around the living room, dance offers a wide range of physical, mental, and emotional benefits. It’s a powerful tool that can enhance a child's overall development, and it can be an important part of their growth.

The Incredible Benefits of Dance for Kids

We’ll explore the many ways that dance benefits children, supported by research and expert insights, and explain why every child should consider taking up this joyful and transformative activity.

1. Physical Development: Strength, Coordination, and Flexibility

One of the most obvious benefits of dance is its impact on a child's physical health and development. Dance is a full-body workout that helps improve strength, balance, flexibility, and coordination. These are all crucial components of a child’s physical development that will help them in other sports, activities, and even in daily life.

Strength and Endurance

From jumping and leaping to lifting and twirling, dance requires a lot of strength. As children practice movements that engage various muscle groups, they build muscle tone and increase their overall physical strength. Dance also helps improve cardiovascular endurance. Many dance styles, such as jazz, ballet, and contemporary, involve quick, fluid movements that get the heart pumping. As kids participate in regular dance classes, they can improve their stamina and physical resilience.

Coordination and Motor Skills

Dance enhances coordination and motor skills by encouraging children to synchronize their movements with rhythm and music. Whether they are practicing footwork, hand-eye coordination, or body positioning, kids learn how to control their movements and become more aware of their bodies. This can significantly improve their ability to perform everyday tasks such as writing, using utensils, or playing sports. In fact, a study published in the International Journal of Arts and Technology found that children who engage in dance show improvements in fine and gross motor skills compared to those who do not.

Flexibility and Balance

Flexibility is another key benefit of dance, especially in styles like ballet and contemporary dance. Dance routines often involve stretching, bending, and holding positions that improve flexibility over time. This helps prevent injuries and promotes physical well-being. Balance is equally important in dance, as kids learn how to move their bodies in various directions while maintaining stability. Developing balance through dance helps children improve their posture and reduces the likelihood of falls or accidents.

2. Cognitive and Academic Benefits

It might surprise you to know that dance has been shown to enhance cognitive abilities and academic performance. The skills developed through dance can translate directly into better focus, memory, and problem-solving abilities—skills that will benefit children in the classroom as well.

Improved Memory and Concentration

Learning dance routines requires children to memorize steps, sequences, and patterns, which in turn strengthens their memory. Researchers have found that children who practice dance regularly show improved working memory, the cognitive system that helps with tasks like remembering instructions and solving problems. In one study published in the Frontiers in Psychology journal, researchers found that dance training helped children enhance their ability to focus and remember complex tasks, especially those requiring multi-step processes.

Enhanced Creativity and Problem-Solving

Dance is a form of self-expression that allows kids to explore their creativity. Whether they are improvising a solo or interpreting a story through movement, children use dance to think creatively and solve problems. This boosts their ability to think outside the box in academic and everyday situations. Dance encourages children to experiment with different ways of moving, which can help them develop new ideas and innovative solutions.

Academic Performance

The skills learned in dance, such as following instructions, being attentive to details, and staying disciplined, are transferable to academic settings. Studies have shown that kids who regularly engage in dance or other creative activities have higher academic performance in subjects like math and reading. The Arts Education Partnership found that children involved in arts education, including dance, often score higher on standardized tests and have better grades than their peers who do not engage in these activities.

3. Emotional and Social Growth: Confidence and Teamwork

Dance is a powerful tool for emotional development. It provides children with opportunities to express themselves, build confidence, and form connections with others. These emotional and social benefits are important for personal growth and mental well-being.

Boosted Self-Esteem

As children learn new dance moves and master routines, they gain a sense of accomplishment and self-confidence. The process of learning and improving through practice helps children feel proud of their efforts. Public performances, whether in front of family or at a recital, also help kids overcome fear and build self-esteem. These experiences teach them to face challenges with confidence, persevere through setbacks, and celebrate achievements, big or small. A study published in the Journal of Dance Education noted that dance significantly contributed to higher self-esteem among participants, particularly when they were given opportunities for public performance.

Emotional Expression

Dance provides a healthy outlet for expressing emotions. Children can use movement to express feelings that they might not have the words for, such as frustration, joy, or sadness. This emotional release is incredibly important for their mental health. Dance classes encourage emotional awareness and help children become more attuned to their own feelings. Additionally, dancing to different styles of music can evoke various emotional responses, helping children connect to their feelings in a constructive way.

Social Skills and Teamwork

Dance is often a social activity, whether in group classes, performances, or competitive settings. Through group dances and partner work, children learn valuable social skills like cooperation, communication, and empathy. Working together toward a common goal encourages teamwork and teaches kids how to collaborate with others. This sense of community helps children build friendships, strengthen interpersonal relationships, and feel supported within a group setting.

Reduced Anxiety and Stress

Regular physical activity like dance has been shown to reduce levels of anxiety and stress. The combination of physical exertion and emotional expression releases endorphins, which promote a sense of well-being and relaxation. In fact, dance is often used as a therapeutic tool to help children with anxiety or other mental health challenges. A study published in Psychology of Music showed that dance can reduce symptoms of depression and anxiety in children by allowing them to release built-up tension and focus on positive emotions.

4. Discipline and Goal-Setting: The Power of Consistency

Dance requires commitment, consistency, and a strong work ethic—all of which are important life skills. Kids involved in dance learn how to set goals, work toward them, and develop the discipline necessary to achieve success. These skills not only improve their dance performance but also carry over into other areas of their life.

Goal-Oriented Mindset

In dance, children are taught to set specific goals—whether it’s learning a new routine, improving flexibility, or performing confidently in front of an audience. Achieving these goals requires consistent practice and dedication. This process teaches children the importance of perseverance, effort, and incremental progress. As children reach milestones in their dance journey, they gain a sense of accomplishment that motivates them to continue striving for greater goals.

Time Management and Focus

Because dance requires regular practice, kids learn valuable time-management skills. They must balance dance practice with other responsibilities like school, homework, and family time. This helps children develop a strong sense of responsibility and teaches them how to prioritize tasks. Additionally, dance encourages focus and concentration, as students must be present and mindful of their movements during class. These skills improve attention span and can benefit children in academic settings as well.

Respect for Authority and Collaboration

Dance involves working with instructors, fellow students, and sometimes in competitive environments, all of which require respect for authority and cooperation. Children learn how to take constructive criticism and apply it to improve their performance. This teaches them humility, patience, and the ability to work within a structured environment—skills that are valuable both in school and in later life.

5. Fun and Enjoyment: The Joy of Movement

Perhaps one of the greatest benefits of dance is simply the fun it offers. In an increasingly stressful world, especially for kids, it’s important to have outlets that bring joy and relaxation. Dance provides a unique combination of physical activity, creativity, and social interaction, all wrapped up in one engaging experience. The sense of fun that comes with learning new moves, trying out different dance styles, and expressing yourself through movement is one of the primary reasons kids fall in love with dance.

Physical Enjoyment

For many children, dancing is just pure fun! Unlike more traditional forms of exercise, dance doesn’t feel like a workout. The music, rhythm, and energy make it an enjoyable activity that kids are often excited to participate in. Regularly engaging in activities that are fun and enjoyable helps kids develop a lifelong love of physical activity, which can promote healthy habits well into adulthood.

Dance is so much more than just a fun pastime for kids—it’s a powerful tool that supports a child’s physical, cognitive, emotional, and social development. From improving strength, flexibility, and coordination to building confidence, creativity, and teamwork skills, the benefits of dance are vast and far-reaching. Engaging in regular dance classes or simply dancing for fun can contribute to a child’s overall well-being and help them grow into well-rounded, confident, and disciplined individuals. So, whether your child is twirling in a ballet class or breaking a move to their favorite song, dance is a fantastic way to promote their growth and happiness.

If you're considering enrolling your child in a dance program, take advantage of the many positive benefits it has to offer—your child will thank you for it for years to come!

Things to Look for in a Competitive Gymnastics Team

hannah@pinngym.com (Hannah Thomas) — Wed, 04 Dec 2024 15:42:14 GMT

Having your child participate in competitive gymnastics provides many great opportunities. Your gymnast will learn life skills, build strength, and gain memories that last a lifetime. Competitive gymnastics can be a big commitment, especially at the higher levels.

5 Points of Focus to Look For in a Competitive Team

The sport requires time, money, dedication, and even sacrifices so it is important to find the right competitive team for you and your family. Below are 5 points of focus to consider when finding a gymnastics home for your athlete.

1. Safety

The first point of focus when choosing a competitive team should always be safety. As you know, there are risks that come with gymnastics. However, the risks can be minimized in a safe environment. When it comes to safety for your athlete you should look for a program that follows these guidelines:

Follow the recommended Safe Sport procedures in order to keep all athletes in the organization safe. These include, having all coaches complete the Safe Sport certification along with passing a Background Check. In addition, Safe Sport includes never allowing an athlete to be alone with a coach and committing to listening to athletes and reporting wrong doings if the need should ever occur. Safe Sport is in place to prevent physical, verbal, and sexually abuse.

Safe programs teach gymnastics through progressions. Gymnastics should be taught in a systematic approach. This means that a gymnast should master each piece of the skill prior to moving to the whole skill and they should master the easier skills, the basics, before moving to the more advanced skills.

Gymnasts must also feel that they are learning skills at a safe pace. When a gymnast learns skills too quickly they can learn bad habits and become fearful leading both to an increased risk of injury.

One other consideration when it comes to safety for competitive gymnasts is the facility itself. Is the facility and the equipment well maintained? Maintaining safe equipment includes fluffing the pit and checking the equipment on a regular basis, as well as replacing when needed.

2. Positive Coaching

Positive coaching is a must when it comes to youth sports. Positive coaching keeps children in the sport and builds their self-confidence and self worth while learning the game. Look for a program that has partnered with the Positive Coaching Alliance (PCA) when selecting a team for your child. The PCA works with programs and teams to educate the coaches, parents, and athlete the importance of coaching the person first. Their focus is on building triple impact competitors, athletes who are committed to improving themselves, their team, and their sport. Positive coaching does not mean that the team doesn't also want to win, it just means they keep winning in perspective. The focus is on building better people and enjoyment for the sport which helps your athlete be successful on and off the competition floor.

3. Balance

Balance is another big consideration when selecting the right team for your athlete. You want to look for balance in several areas

Balance of Gym and Home Life - Keep in mind your gymnast is a child first and a gymnast second. They will need a balance between school, friends, sleep, gym, downtime, and other activities. It is important to look for a program that supports this need for balance in order to prevent athlete burn out.

Balance Winning and Fun - The number one reason that children quit sports is because it is no longer fun. Winning can certainly be fun, but it is likely not enough. Fun should be part of the training environment. Your child should enjoy parts of each practice.

Balance of Skill Development and Character Development - Asking any gymnastics coach and they will tell you skill development is very important. However, character development should be equally important. Children will only be gymnasts for a portion of their life, but the character development they gain from gymnastics can be carried with them throughout life.

4. Progress

Watch for the progress your child is making in the sport. Regardless of the program, Xcel or Junior Olympic, your daughter should make improvements over the course of the season. This doesn't always mean that they will be winning or moving up, but they should feel like they are accomplishing goals over the course of the year. Sometimes, the goals will be very small (possibly even unnoticeable by a spectator), but goals are goals. In addition, as a parent you should always feel comfortable asking your daughter's coach about the progress they are continuing to make.

5. Athlete Enjoyment

One of the best ways to find a great competitive team program for your athlete is to watch the other athletes on the team. Do the athletes seem to be happy and productive or do they look discouraged. You want to find a program where your child enjoys going to practice. You want them to think of their teammates like family and you want them to respect their coaches. Gymnastics should be a fun activity. That's not to say there won't be tough days, but the best team programs will help you teach your child that working hard is a serious kind of fun!

If your child is at the beginning of their competitive career just getting ready to tryout, or if you are looking for a new gym to call home, take the time to research the five points above so you can find a happy gym home!

Empowerment

morgan@pinngym.com (Morgan Kuchynka) — Wed, 04 Dec 2024 15:39:59 GMT

Empowerment is one of the most crucial pillars of character that can influence the success and development of both athletes and coaches. When athletes feel empowered, they develop a sense of ownership over their actions, decisions, and progress. Similarly, coaches who empower their athletes create an environment where confidence, trust, and responsibility thrive. At its core, empowerment is about encouraging individuals to take control of their own journey, make informed decisions, and be confident in their ability to achieve success.

We’ll dive deeper into the concept of empowerment as a fundamental pillar of character. We will explore how empowerment can positively impact athletes, how coaches can foster an empowering environment, and the long-term benefits of building this crucial trait in both athletes and coaching staff.

Empowerment: A Pillar of Character for Athletes and Coaches

1. What is Empowerment?

Empowerment involves enabling others to feel confident in their abilities, make decisions, and take action toward their goals. In a sports context, this means giving athletes the tools and support they need to take responsibility for their growth and performance. It’s about building their self-belief and motivating them to make decisions that positively impact their progress.

Empowered athletes are more likely to exhibit qualities like resilience, self-discipline, and leadership. They don’t wait for instructions or rely solely on external validation but instead trust their judgment, think critically, and are motivated to continually improve. This type of athlete doesn’t just perform well—they inspire others and elevate the team as a whole.

Empowerment can also be extended to coaches. A coach who feels empowered is confident in their abilities, fosters trust with athletes, and creates a supportive and motivating atmosphere. Empowered coaches are better able to mentor their athletes, creating a dynamic that leads to better overall performance and personal growth on both sides.

2. Why Empowerment Matters for Athletes

For athletes, empowerment isn’t just about improving their athletic performance—it's about developing a mindset that will serve them both on and off the field. Here’s why empowerment is essential for athletes:

Self-Confidence and Belief

When athletes feel empowered, they gain confidence in their own abilities. Empowerment allows them to trust that they have the skills, knowledge, and resilience to overcome obstacles. This belief in themselves is crucial, as it drives them to pursue goals with conviction. Whether they're training for a competition or overcoming personal challenges, an empowered athlete will approach tasks with a sense of ownership and dedication.

Increased Motivation

Empowered athletes are intrinsically motivated. Rather than relying on external rewards or praise, they are motivated by their internal drive to achieve their personal best. This self-motivation leads to better focus and a more positive attitude toward training, challenges, and even setbacks. Empowerment fosters the idea that success is not just about winning but about continuous improvement, learning, and growth.

Resilience and Mental Toughness

Empowerment instills resilience. When athletes believe in their own ability to overcome adversity, they develop mental toughness. Setbacks, mistakes, or losses are viewed as opportunities for learning, not as failures. Empowered athletes are more likely to bounce back from disappointments and maintain a positive outlook, which is essential for long-term success in any sport.

Ownership of Development

Empowerment gives athletes a sense of responsibility for their progress. They are encouraged to set their own goals, track their performance, and take the necessary steps to improve. This sense of ownership over their development leads to a stronger work ethic and a more disciplined approach to training. Instead of passively following directions, empowered athletes actively engage in their own improvement process.

Leadership Development

Empowered athletes often develop strong leadership qualities. When an athlete is encouraged to make decisions, collaborate with teammates, and take initiative, they naturally build leadership skills. These qualities benefit the athlete, the team, and the sport overall. Whether they're leading by example, providing support to others, or taking charge during critical moments, empowered athletes are often catalysts for team success and cohesion.

3. How Coaches Can Foster Empowerment

Empowerment is not something that just happens—it must be actively fostered. Coaches play a crucial role in empowering their athletes by creating an environment that encourages autonomy, self-reflection, and growth. Here are some strategies coaches can use to empower their athletes:

Encourage Autonomy

Empowered athletes take ownership of their actions and decisions. Coaches can foster autonomy by giving athletes a voice in their training and development. For example, allowing athletes to set their own goals, ask questions, and contribute to the planning of training sessions encourages them to take responsibility for their progress. When athletes feel that their opinions and choices matter, they are more likely to engage fully and develop a deeper sense of commitment to their goals.

Provide Constructive Feedback

Feedback is an essential tool for empowering athletes, but it must be constructive and aimed at fostering growth. Instead of focusing only on what went wrong, coaches should highlight what athletes did well and offer actionable advice for improvement. Empowering feedback is specific, solution-oriented, and encourages athletes to reflect on their performance rather than feel discouraged. This helps build confidence and empowers athletes to make adjustments on their own.

Create a Supportive Environment

Empowerment thrives in a positive and supportive environment. Coaches should focus on building trust with their athletes, providing consistent encouragement, and creating a space where athletes feel safe to make mistakes and learn from them. When athletes feel supported by their coach, they are more willing to take risks, push their limits, and take ownership of their development.

Foster a Growth Mindset

A coach who promotes a growth mindset helps athletes understand that skills can be developed with hard work and perseverance. Empowered athletes embrace challenges, view failures as opportunities to learn, and continuously strive for improvement. Coaches should emphasize effort and progress rather than just outcomes or natural talent. This mindset cultivates resilience and motivation, encouraging athletes to keep pushing toward their goals, even in the face of adversity.

Promote Accountability

Empowerment involves taking responsibility for one’s actions and performance. Coaches can foster accountability by encouraging athletes to hold themselves to high standards, both in practice and competition. This could include setting individual goals, tracking progress, and reflecting on what is working and what needs improvement. When athletes take ownership of their goals, they are more likely to invest time and energy into achieving them.

Teach Decision-Making Skills

Empowered athletes are confident in making decisions, both on and off the field. Coaches can nurture decision-making skills by presenting athletes with situations where they must think critically and make choices. This could range from strategic decisions in the middle of a game to decisions about their training or recovery routines. By providing opportunities for athletes to make choices and learn from their outcomes, coaches can foster independence and self-trust.

4. The Long-Term Benefits of Empowerment in Athletics

The benefits of empowering athletes extend far beyond their time in the gym or on the field. The life skills gained through empowerment have a lasting impact on athletes, influencing their personal growth, career development, and relationships. Here are some long-term benefits of fostering empowerment in sports:

Improved Confidence in All Aspects of Life

Athletes who are empowered tend to carry that confidence into other areas of their life. The skills they develop—such as goal-setting, decision-making, resilience, and self-motivation—translate into better academic performance, career success, and personal relationships. The ability to take ownership of one's decisions and actions is a valuable skill that can benefit athletes well beyond their sporting careers.

Stronger Team Dynamics

Empowered athletes contribute to better team dynamics. They are more likely to take on leadership roles, support their teammates, and promote a culture of trust and collaboration. Teams with empowered individuals often have stronger communication, more positive morale, and greater success both individually and collectively.

Greater Emotional Intelligence

Empowered athletes are often more self-aware and emotionally intelligent. They have the ability to assess their strengths and weaknesses, recognize when they need help, and manage their emotions in both competitive and non-competitive situations. This emotional intelligence helps them navigate challenges, resolve conflicts, and maintain a positive attitude under pressure.

Long-Term Athletic Success

Athletes who feel empowered are more likely to maintain their passion for the sport and stay committed to improving over time. Empowerment encourages athletes to view setbacks as part of the journey, leading to greater long-term resilience and sustained success. Empowered athletes are motivated to continue progressing, even when the going gets tough.

5. Empowerment Beyond Athletics: Coaches as Role Models

Coaches play a pivotal role in shaping the future of their athletes. As mentors, they are not only teaching physical skills but also instilling values and principles that athletes will carry with them throughout their lives. Coaches who empower their athletes create an environment of mutual respect, trust, and growth.

Coaches themselves also benefit from empowerment. When coaches feel empowered, they are more effective in their roles and more capable of motivating their athletes. By embodying empowerment, coaches lead by example, helping their athletes develop not only as athletes but also as well-rounded individuals.

Empowerment is a fundamental pillar of character that benefits both athletes and coaches alike.

Empowered athletes exhibit confidence, resilience, motivation, and leadership, all of which contribute to their success in sports and life. Coaches who foster empowerment create an environment where athletes feel confident, supported, and inspired to take ownership of their development. By instilling the values of empowerment, both athletes and coaches can achieve lasting success, not only in their athletic pursuits but in all aspects of their lives.

For athletes, empowerment is not just about mastering a skill—it’s about developing a mindset that fosters growth, self-belief, and the drive

Gymnastics Classes Near Me

morgan@pinngym.com (Morgan Kuchynka) — Wed, 04 Dec 2024 15:31:10 GMT

Choosing the right gymnastics class for your child is an important decision that can shape their experience with the sport and contribute to their growth, both physically and mentally. Gymnastics offers a wide range of benefits, from building strength, flexibility, and coordination to fostering confidence and discipline. However, with so many class options available, how can you be sure you’re selecting the right fit for your child?

Find a Safe USA Gymnastics Member Club

Safety should always be a top priority when selecting a gymnastics program for your child. One way to ensure that the facility you choose adheres to high safety standards is by finding a USA Gymnastics (USAG) Member Club .

What is a USA Gymnastics Member Club? : USA Gymnastics is the national governing body for the sport of gymnastics in the United States. They set and enforce safety standards, coaching certifications, and athlete protection policies. A USAG Member Club is a gymnastics center that has met USA Gymnastics’ criteria for coaching and safety protocols.

Why Choose a USAG Member Club? : When a gym is a USA Gymnastics Member Club, you can be confident that the gym is committed to maintaining a high standard of safety, coaching expertise, and ethical practices. USAG member clubs are required to follow strict safety guidelines, such as:
Coaches must be background-checked and certified.
Clubs must have trained staff in first aid and CPR.
Regular safety audits are performed to ensure that equipment is safe and properly maintained.
Athlete protection policies are enforced, ensuring the safety and well-being of gymnasts at all levels.

Finding a USAG Member Club : You can easily search for USA Gymnastics Member Clubs in your area using the USA Gymnastics website. Look for clubs that are USAG certified , which assures you that the facility adheres to the organization's rules and regulations. Additionally, these clubs will likely offer classes that are well-structured and aligned with USAG’s development programs.

Choosing a USA Gymnastics Member Club not only ensures that your child is learning in a safe environment, but it also means that the club must adhere to higher standards.

We’ll walk you through key considerations to help you find the best gymnastics class for your child, from understanding different class levels to looking for the right coaching style and ensuring a safe, supportive environment.

How to Find the Right Gymnastics Class for Your Child

1. Understand the Different Levels of Gymnastics Classes

When you begin your search for a gymnastics class, the first thing you’ll need to do is understand the various levels offered at gymnastics gyms and centers. Gymnastics classes typically cater to children of all skill levels, from absolute beginners to those with years of experience.

Beginner Classes : If your child is just starting out, beginner classes are a great way to introduce them to gymnastics. These classes focus on developing basic motor skills, body awareness, and coordination. The emphasis is on building confidence and having fun while learning fundamental movements such as forward rolls, cartwheels, and basic balance skills. Beginner classes may also focus on flexibility and strengthening muscles.
Intermediate Classes : Once your child has mastered basic skills and feels comfortable with their body movements, they may move to an intermediate class. These classes build on the foundation developed in beginner classes, adding more complex skills like back handsprings, handstands, and beginning tumbling passes. Gymnasts in intermediate classes may also start working on apparatus-specific skills like uneven bars or balance beam.
Advanced Classes : For children who have been practicing gymnastics for some time and have mastered the basics, advanced classes are designed to help them refine their technique and work on high-level skills. This includes advanced tumbling, aerials, flips, and complex routines that require a higher level of strength, agility, and flexibility. Advanced gymnasts may also begin preparing for competitions.

By understanding the different levels, you can ensure that your child is placed in the appropriate class based on their current abilities, age, and experience.

2. Look for Age-Appropriate Programs

In addition to skill level, age is another important factor to consider when choosing a gymnastics class. Many gymnastics centers offer age-specific programs to help children progress at a developmentally appropriate pace.

Toddler and Preschool Classes : For young children, toddler and preschool gymnastics classes are designed to help develop basic motor skills in a fun and engaging environment. These classes may focus on basic activities like crawling, jumping, climbing, and balancing to enhance coordination, strength, and flexibility. They are usually designed to be parent-child classes, helping both parents and children engage with each other while learning.
Youth Classes (5 and up) : Once children enter elementary school, gymnastics classes can become more structured and focused on skill development. These classes typically separate gymnasts by age and skill level, allowing children to work with their peers. At this stage, gymnasts will work more specifically on tumbling, balance, and strength-building exercises, and they may be introduced to various gymnastics apparatuses.
Competitive Classes : For experienced children who show an interest in competitive gymnastics, specialized classes and training are available. These classes are longer and often prepare gymnasts for competitive meets, focusing on refining technique, increasing stamina, and performing complex routines. Team development classes may also emphasize individualized instruction and preparation for higher-level gymnastics competitions.

Choosing a class that is age-appropriate will ensure that your child is in an environment with peers who are at a similar developmental stage, helping them feel comfortable, motivated, and ready to succeed.

3. Assess the Experience and Coaching Style of the Instructors

The coach is one of the most important factors in your child’s gymnastics experience. A skilled and supportive coach can make a huge difference in your child’s progress and enjoyment of the sport. When evaluating gymnastics programs, take time to assess the coaching staff and their teaching style.

Qualifications and Experience : Look for programs that employ coaches who have proper qualifications, including certifications in gymnastics coaching, safety protocols, and first aid. Many experienced coaches will have worked with children in various skill levels, which will help them identify and address your child’s individual needs. Coaches with experience in youth sports also know how to encourage children to push their limits while maintaining a focus on safety and fun.
Coaching Style : The coaching style can greatly influence your child’s experience in gymnastics. Some coaches are more relaxed and fun-focused, using games and challenges to engage young children, while others may take a more structured and disciplined approach. Ask about the coach’s philosophy and approach to instruction. Do they prioritize individual attention, or are the classes more group-oriented? Are they supportive and positive, fostering a growth mindset, or do they focus more on performance and competition?
Communication with Parents : A good coach should be open to communication with parents. Look for a coach who provides regular updates on your child’s progress, is receptive to feedback, and is proactive in addressing any concerns you may have.

A strong coach-student relationship built on trust and communication can make all the difference in your child’s gymnastics journey.

4. Visit the Facility and Observe a Class

Once you’ve narrowed down your options, it’s essential to visit the gymnastics facility in person and observe a class. This gives you a chance to assess the quality of the environment and see how well the class is structured.

Safety and Cleanliness : Ensure the facility is clean, well-maintained, and meets safety standards. All equipment should be in good working condition, and the space should be free of hazards. In addition, check that the gym is adequately equipped for the type of class your child will be taking, whether it’s with proper mats, vaulting apparatus, or balance beams.
Class Size : It’s important to know the class size and the coach-to-student ratio. Smaller classes often mean more individualized attention, which can help your child progress faster and feel more supported. Larger classes can still be effective, but it’s essential that the coach is able to manage the group and give each child enough time to practice the skills they need.
Classroom Environment : Observe how the instructor interacts with the children. Are the children engaged and focused? Is the instructor encouraging, patient, and attentive? A positive and supportive environment is crucial to helping your child build confidence and feel motivated to continue practicing.

5. Evaluate the Gymnastics Program’s Focus and Philosophy

Different gymnastics centers may have varying focuses, and it’s important to understand the program’s philosophy and how it aligns with your goals for your child.

Recreational vs. Competitive Programs : Some gymnastics programs focus mainly on recreation, where children learn skills in a fun, low-pressure environment. Others offer competitive gymnastics programs where athletes work toward specific events and competitions. If your child is more interested in competition, you may want to look for a gym with a strong competitive program. If your child is more focused on having fun and developing overall athleticism, a recreational class may be a better fit.
Holistic Development : Look for programs that emphasize not just physical skills but also mental and emotional growth. Gymnastics is a sport that can foster discipline, perseverance, and a growth mindset. A good program should help your child develop a positive relationship with their body, build self-confidence, and encourage teamwork and social interaction.
Progression and Goal Setting : Ensure the gym has a clear structure for skill development and offers a progression system that allows your child to move up as they gain proficiency. Setting small, achievable goals along the way can keep your child motivated and give them a sense of accomplishment as they progress through their gymnastics journey.

6. Consider the Schedule and Cost

Finally, practical considerations like location, schedule, and cost will also play a role in your decision-making process. You want a gymnastics class that fits into your family’s lifestyle and budget.

Class Schedule : Look at the class times and determine if they fit well with your child’s and family’s schedule. Consider the frequency and length of the classes. Weekly classes are common, but some gyms may offer options for additional practice or weekend sessions. Make sure the class schedule works for your routine and commitments.
Costs and Fees : Gymnastics classes can vary in cost depending on the facility, class level, and location. Be sure to understand the tuition fees, including registration fees, equipment costs, or any additional fees for competitions or special events. Many gyms offer discounts for siblings or multiple classes, so ask about any potential savings . Remember that high quality programs typically charge slightly more to ensure their staff and program are top notch.

Gymnastics Skill Requirments

hannah@pinngym.com (Hannah Thomas) — Wed, 04 Dec 2024 15:22:09 GMT

Gymnastics is a sport that requires a unique combination of strength, flexibility, coordination, and mental focus. Whether you're a beginner just starting out or an advanced gymnast aiming for mastery, understanding the skill requirements at each level is essential for progress. Gymnastics is not just about performing difficult moves; it’s about developing a foundational skill set that builds on itself over time. In this blog, we’ll take a deeper look at the essential skill requirements in gymnastics, exploring how they progress, how equipment can support development, and the importance of structured lesson plans.

Gymnastics Skill Requirements: What It Takes to Succeed

1. Progressive Development of Skills

One of the key principles of gymnastics is progression. Skill requirements should start with basic movements and gradually evolve into more complex and challenging exercises. This progression allows gymnasts to develop a strong foundation of skills and build their abilities at a pace that is both manageable and effective.

Beginner to Advanced : At the beginner level, gymnasts focus on foundational movements such as rolling, cartwheeling, and learning proper body alignment. These basic movements prepare the body for more advanced skills that come later, such as back handsprings, aerials, or even full twisting layouts. As gymnasts advance, the skills they learned at a basic level are built upon, refined, and performed in a more challenging way. For example, a horsie kick will evolve into a handstand, which will evolve into a handstand forward roll.

Breaking Down Skills : Gymnastics is a challenging sport. Learning big skills is normally a progression of learning many smaller pieces before combining them into one larger movement. It is important for a gymnastics studio to break down skills into beginning, middle, and end to teach students each part of the skill.

By following a progressive path, gymnasts can avoid injury, build confidence, and develop the skills they need to succeed at higher levels of the sport.

2. Equipment-Specific Skill Requirements

In recreational gymnastics, especially for younger or beginner athletes, the right equipment is critical to safely developing skills. Various types of mats and apparatuses can provide extra support and ensure proper technique while gymnasts are still learning the basics.

Matting and Support : At the beginner and intermediate levels, using age appropriate equipment such as wedge mats, panel mats, and octagon mats can make a significant difference in a gymnast's development. For example, a wedge mat can assist in teaching basic movements like handstands or backbends by providing a gentle incline, helping gymnasts learn to balance without the risk of falling. Appropriate matting allows students in the program to progress safely while minimizing fear.

Equipment for Safety : Skills should progress through different pieces of equipment and/or matting. For example, starting on a low beam to learn backwards walks, and then progressing to a higher beam. Your gymnastics studio should have a variety of equipment in all shapes and sizes to match the needs of each age group.

Using equipment to support skill development is essential in creating a safe and effective learning environment. It also allows gymnasts to experience the motions and positions they will need without the fear of injury.

3. Realistic Skill Requirements

Gymnastics is an incredibly challenging sport that requires not only physical strength but also a great deal of technical precision. Mastering even the most basic movements takes time, repetition, and mental focus. It’s important to break skills down into smaller, manageable components to ensure that athletes develop at a pace that suits their current abilities.

Breaking Skills into Pieces : Complex skills like back handsprings, cartwheels, or vaulting require a combination of strength, speed, and body awareness. Breaking these skills down into smaller pieces—such as learning to kick into a handstand, or practicing a bridge before advancing to a kickover—ensures that gymnasts can gradually build their strength, coordination, and confidence.

Patience and Persistence : Mastering a gymnastics skill doesn’t happen overnight, and it often requires a significant amount of practice. Repetition is key to making these complex movements feel natural. Understanding that gymnastics requires hard work and patience can help athletes stay motivated as they move through the levels at their own pace.

The importance of realistic skill requirements cannot be overstated—by building on existing abilities and focusing on incremental improvements, gymnasts can avoid burnout and move up the ranks safely and effectively.

4. The Importance of Lesson Plans

Skill requirements should be incorporated into a well-structured lesson plan to ensure that athletes are working on the right skills at the right time. Lesson plans aren’t just for experienced coaches—they are essential tools for tracking a gymnast’s progress, identifying areas of improvement, and ensuring that all aspects of their development are covered.

Easy to read - staff should be able to determine the set up of mats and equipment as well as dictate the appropriate drill at each station for each level
Visual - the use of pictures helps staff and athletes understand how equipment should be set up
Planned - lesson plans are not created on the fly. They are a series of well thought out progressions leading to the mastery of skill requirements over time.
Evaluated - at the end of each cycle, evaluate lesson plans for their safety, how well they worked, and how they can be improved the next time around

Lesson plans provide structure, accountability, and a clear path for athletes to follow, which is essential for successful skill development in gymnastics.

Gymnastics is a sport that requires a balanced combination of physical skill, mental resilience, and structured learning. Skill development must be approached progressively, with each level building on the last, ensuring that athletes are able to safely master more complex movements over time. The right equipment, realistic expectations, and detailed lesson plans all play a significant role in helping gymnasts progress effectively. Whether you're working through beginner-level cartwheels or preparing for advanced tumbling passes, mastering the fundamental skills of gymnastics will lay a solid foundation for both personal growth and achievement in the sport.

6 Incredible Health Benefits of Gymnastics

morgan@pinngym.com (Morgan Kuchynka) — Wed, 04 Dec 2024 15:05:06 GMT

Gymnastics isn’t just for elite athletes or Olympic hopefuls—it's a fun and engaging way for individuals of all ages to improve physical and mental well-being. Whether you’re tumbling, balancing, or working on flexibility, gymnastics provides a full-body workout that offers a wide range of health benefits. Let’s take a closer look at six incredible health benefits of gymnastics.

6 Incredible Health Benefits of Gymnastics

1. Improved Strength and Flexibility

Gymnastics is a comprehensive workout that engages nearly every muscle group in the body. From headstands to bar work, and floor routines to vaults, gymnastics movements require strength, control, and flexibility, making it one of the best exercises for overall physical development.

Strength Development: Gymnasts perform exercises that require lifting and supporting their own body weight, which helps build upper body strength, core stability, and leg power. Moves such as handstands, push-ups, and pull-ups are designed to target the arms, shoulders, and abdomen, building lean muscle mass.

Flexibility and Mobility: Flexibility is a hallmark of gymnastics. Routines often include stretches, splits, and backbends that improve the range of motion in the joints and muscles. Regular practice enhances flexibility in the hamstrings, back, and shoulders, which can help prevent injuries in daily activities. A flexible body is also more resilient, making it easier to recover from stress or strain.

Strength and flexibility are foundational aspects of gymnastics that improve performance in other sports and activities as well. Over time, practitioners will notice improved posture, increased mobility, and a greater ability to engage in other physical activities without feeling strained or fatigued.

2. Boosted Cardiovascular Health

While gymnastics may not seem like a traditional cardio workout, it’s actually an excellent way to boost cardiovascular health. The dynamic movements and continuous action involved in gymnastics routines provide a great cardiovascular workout.

Aerobic Fitness: When practiced at a high intensity, gymnastics routines can elevate your heart rate, improving cardiovascular endurance and stamina. Jumping, flipping, and running can get your heart pumping, which enhances blood flow and oxygen delivery to muscles, benefiting overall heart health.

Increased Circulation: The rapid movements and transitions between exercises help promote better circulation. With regular practice, your body becomes more efficient at pumping blood and oxygen to vital organs, which supports long-term cardiovascular health.

Gymnastics strengthens the heart and helps lower the risk of cardiovascular disease by improving blood pressure, cholesterol levels, and overall heart function. Whether you're an adult or child, gymnastics can significantly enhance cardiovascular fitness and overall health.

3. Enhanced Balance and Coordination

Gymnastics emphasizes the importance of balance, control, and coordination. Athletes practice moving their bodies through space in complex ways, which helps develop an awareness of body position and orientation. This makes gymnastics an excellent way to improve both physical and cognitive skills.

Balance Training: The balance beam, for example, requires exceptional control and precision. Athletes learn to maintain equilibrium while performing difficult skills, such as turns and jumps, on a narrow surface. This skill translates to better balance in daily life and in other sports or activities.

Coordination and Motor Skills: Gymnastics requires the integration of fine motor skills with gross motor skills. By practicing routines that involve hand-eye coordination, as well as performing actions that require timing and rhythm, gymnasts improve their overall coordination. This benefits everything from walking to more complex activities like driving or playing team sports.

For kids, practicing gymnastics can help lay the groundwork for better motor control, while adults may find that gymnastics exercises lead to improved posture, agility, and precision in their day-to-day movements.

4. Increased Bone Density

A lesser-known but significant benefit of gymnastics is its ability to promote bone health. Weight-bearing exercises, like the jumps and landings common in gymnastics, help stimulate bone growth and density.

Osteogenic Benefits: Gymnastics involves a range of weight-bearing activities, such as jumping, landing, and supporting body weight during handstands or bars. These activities put pressure on bones, which encourages the formation of bone mass. As a result, gymnastics helps increase bone density, reducing the risk of osteoporosis later in life.

Strong Bones for Life: Building strong bones in childhood and adolescence is crucial for long-term skeletal health. Weight-bearing exercises stimulate bone growth, which is especially important in young athletes, as bone mass peaks around the age of 30. Starting gymnastics at a young age can help children develop strong bones that support healthy growth and reduce the likelihood of fractures.

Incorporating gymnastics into your fitness routine, especially as a child, can lay a solid foundation for long-lasting bone health.

5. Mental Toughness and Discipline

Gymnastics isn’t just physically demanding; it also requires mental fortitude and focus. The sport teaches individuals to push through physical and mental barriers, develop a strong sense of discipline, and set and achieve goals.

Focus and Concentration: To succeed in gymnastics, athletes must maintain focus and concentration throughout their routines. Every movement must be precise, and even small mistakes can affect overall performance. As a result, gymnasts learn the importance of concentration and the ability to block out distractions.

Goal Setting and Persistence: Gymnastics is a sport of continuous progression. Athletes set both short-term and long-term goals, whether it’s mastering a new skill or perfecting a routine. The discipline required to stick with training and pursue these goals builds mental toughness, resilience, and determination. Gymnasts also learn to bounce back from failure, turning mistakes into opportunities for growth.

Stress Relief and Confidence: As gymnasts improve their physical abilities, they often experience an increase in self-confidence. The mental benefits of overcoming challenges in gymnastics transfer to other areas of life, helping individuals become more confident and less anxious. Physical activity, in general, helps to reduce stress levels and improve mood.

The mental benefits of gymnastics extend far beyond the gym, equipping athletes with skills that enhance their overall well-being and help them succeed in various aspects of life.

6. Social Benefits and Teamwork

Gymnastics is often seen as an individual sport, but it also offers numerous opportunities for social interaction and teamwork. In group classes or on competitive teams, gymnasts form strong bonds with their peers and learn valuable social skills.

Building Relationships: Gymnastics creates a supportive environment where athletes can form friendships with others who share similar interests and goals. Whether it’s cheering each other on in practice or competing as a team, the camaraderie that develops in gymnastics encourages teamwork and mutual respect.

Working Together: In team-based gymnastics competitions, athletes learn the importance of supporting one another and working together toward a common goal. Even though routines are performed individually, the entire team often practices together, helping each other refine their techniques and overcome obstacles.

Life Skills: Participating in gymnastics can help kids and adults develop important life skills like communication, collaboration, and leadership. The structure and teamwork involved in gymnastics foster a sense of responsibility and accountability.

Gymnastics also provides an opportunity for kids and adults to interact with others in a fun, supportive environment, which can help improve social skills and reduce feelings of isolation.

Gymnastics is a powerful and well-rounded sport that offers a wide range of physical, mental, and social benefits. Whether you’re looking to improve strength, flexibility, and cardiovascular health, or hoping to build confidence, mental toughness, and strong social connections, gymnastics is an excellent choice. By incorporating gymnastics into your fitness routine or encouraging your children to participate, you’re not only helping them develop critical life skills but also setting them on the path to better overall health and well-being.

So, whether you’re a seasoned gymnast or just starting out, remember that the benefits of gymnastics extend far beyond the gym—helping you live a healthier, happier, and more fulfilling life!

Which Level is Best for Your Gymnast?

hannah@pinngym.com (Hannah Thomas) — Wed, 04 Dec 2024 14:57:56 GMT

How do coaches decide which level is best for my gymnast?

There is a very easy answer to that question, the best level for your child is the level in which they will be most successful. However, the complicated part to that answer is understanding the factors that lead to success. There are many factors to consider.

Factors in deciding which level is best for your gymnast

Physical Readiness is one of the first factors coaches consider is if the gymnast is physically ready for the challenges of the level. Do they have the required strength, flexibility, and skill set to build on? Strength, flexibility and a strong foundation are required to safely teach the gymnast the next set of skills. Gymnastics is best taught through a series of skill progressions and rushing the process because the gymnast is not physically or mentally prepared results in poor gymnastics skills and an unsafe environment.

Mental Readiness is as important as physical readiness. A gymnast's ability to focus for an extended period of time, understand technical corrections, communicate, and overcome obstacles becomes more important with each level. Many times young gymnasts may be physically ready for the next level, but they need time for their mind to catch up. Moving a gymnast when they are physically ready, but not mentally prepared for the challenge can lead to mental blocks or burn out.

Confidence is a huge factor in gymnastics. Gymnasts can by physically and mentally ready for the challenge of a new level but without belief in their abilities we are setting a gymnast up for failure. Confidence is absolutely essential to a gymnast’s competitive meet performance. While confidence can always be improved through positive coaching there are times when a gymnast needs a season for their confidence to catch up to their physical and mental abilities.

Happiness is as important as any other factor. However, sometimes this can be confusing for the parent and gymnast. Often, you will hear that my daughter would be happier moving up and not placing or staying in the same level for a third year rather than transitioning to a different time. This is happiness in the moment. As coaches we are looking for happiness throughout the competitive season. We are looking for opportunities for your child to learn new skills, beam with pride when they nail a routine, and to jump up and down with excitement when their team reaches a goal. We want to see your child happy throughout the season. Keep in mind, the number one reason kids quit a sport is because it is no longer fun.
Group placement also comes into play when deciding which level is best for your gymnast. While, the decision of what level your gymnast competes is never based solely on others, coaches would be lying if they said it doesn't come into play. Sometimes when all the other factors do not point a clear direction coaches decide it would be better to move up or repeat to be with a team or with kids of similar age and ability.

Scores and placement also come into play, but not to the extent that many parents and gymnasts think. There are certain required mobility scores and rules that must be met. However, the majority of the time if the child is physically and mentally ready as well as confident and happy the scores will match the situation.

More food for thought when it comes to deciding the best level for a gymnast!

The Goldilocks Gauge

Using the factors above coaches use the " Goldilocks Gauge " by Smart Steps. Finding the spot that is just-right. The spot where your gymnast is physically challenged, emotionally engaged, and intellectually stimulated.

Many roads lead to the same destination

There are numerous quotes about all roads leading to the same destination. There is certainly some truth to this in gymnastics. The goal of coaches is to choose the road with the fewest obstacles and the most opportunity for growth. One great example of this is Pinnacle's current level eight team. Of the eight gymnasts on the team there were many different roads taken. We had several athletes skip level five, a few skipped level six, one athlete repeated level six and then skipped seven, two others repeated level eight, while yet another competed Xcel Silver, Gold, and Platinum as her road to level eight. All eight are happy, successful level eights this season. I like to think this is because they moved through the levels in the way that was most successful for them each season.

Understanding the levels

Gymnastics levels can be difficult to understand. Levels 3-5 have set, compulsory routines. While Level 6-10 and Xcel Bronze, Silver, Gold, Platinum, Diamond have set skill requirements. As a parent and gymnast you do not have to know every requirement and detail. Trust that your coach does and will guide you to the best spot.

Ways to Teach Kids Self-Control

morgan@pinngym.com (Morgan Kuchynka) — Wed, 04 Dec 2024 14:54:48 GMT

Self-control can be difficult to cultivate, especially for younger children, but with consistent guidance, patience, and practice, it’s possible to lay the groundwork for a lifetime of success. Here are some effective strategies to teach your child self-control.

Ways to Teach Kids Self-Control: Building a Foundation for Success

1. Model Self-Control Yourself

Children learn by observing their caregivers. If you want your child to demonstrate self-control, you must show them what it looks like in your everyday actions. Whether it’s handling a stressful situation calmly or resisting the urge to react impulsively, your behavior serves as a live example for your child to follow.

Be mindful of your reactions: If you’re upset or frustrated, try to maintain composure. Your child will notice and learn from how you handle these emotions.

Practice delayed gratification: Show your child that waiting for a reward is not only okay but often more satisfying. For example, if you’re saving up for something special, share this process with them so they see firsthand how patience leads to greater rewards.

By modeling self-control, you give your child a blueprint to follow.

2. Use Positive Reinforcement

When children practice self-control, it’s important to acknowledge and reward their efforts. Positive reinforcement helps reinforce desired behaviors and makes it more likely that they will continue to make good choices.

Praise their efforts: If your child resists the temptation to interrupt during a conversation, or if they wait their turn patiently, be sure to praise them for their self-control. Use specific language like, “I’m proud of how you waited patiently until it was your turn to speak.”

Use rewards: Rewards can be a powerful motivator for children. The reward doesn’t have to be extravagant. It can be something simple like extra playtime or a sticker chart. As children grow older, they can work toward larger rewards, like a special outing or a fun activity.

By reinforcing positive behavior, you encourage your child to keep practicing self-control.

3. Set Clear Expectations and Boundaries

Children thrive in environments where expectations are clear and consistent. Setting boundaries teaches children that there are limits to what they can do and that they must regulate their behavior within those limits.

Create simple rules: Make sure your child understands the rules of the household and what is expected of them. Keep the rules clear and age-appropriate, like "We use inside voices in the house" or "We wait for our turn at the table."

Be consistent: Consistency is key to helping children understand the importance of self-control. When rules are consistently enforced, children are more likely to respect them. If consequences for breaking a rule are inconsistent, children may become confused or frustrated.

Consistency and clarity in setting boundaries are essential for teaching kids self-control.

4. Teach Delayed Gratification

Delayed gratification is a cornerstone of self-control. The ability to resist immediate temptations for a more rewarding outcome later is a skill that benefits children throughout their lives, from school performance to managing their finances as adults.

Start small: You can begin by practicing small delays in your daily routines. For example, you might tell your child, “We can have dessert after we finish our dinner,” or “You can have your toy after you clean up your room.” Over time, they will learn to wait for things they want.

Use the “marshmallow test”: A famous study called the “marshmallow test” involved giving a child a marshmallow and telling them they could either eat it right away or wait 15 minutes to get two marshmallows instead. You can adapt this idea at home by offering your child a small reward and teaching them to wait for a bigger one.

Teaching children how to delay gratification helps them manage impulses and make better long-term decisions.

5. Break Tasks Into Manageable Steps

Self-control often involves focusing on one task at a time, and it can be hard for kids to stay focused on long, complicated projects. Breaking down tasks into smaller, more manageable steps helps them stay on track and practice patience and focus.

Use a visual schedule: If your child is struggling with a large task like homework or chores, create a step-by-step checklist that they can follow. Completing small tasks and checking them off will give them a sense of accomplishment and encourage persistence.

Encourage focus: Start by encouraging your child to focus on one thing at a time. For example, you might say, “Let’s finish this puzzle before we play with Legos,” or “Let’s focus on reading this page, and then we can take a break.” This will help them stay engaged without feeling overwhelmed.

By helping children break tasks into manageable steps, you’re teaching them how to practice sustained attention and manage their impulses.

6. Help Them Understand Emotions

Self-control is deeply tied to emotional regulation. Kids often act impulsively when they’re overwhelmed by strong feelings like anger, frustration, or excitement. Teaching children to recognize and manage their emotions is essential for developing self-control.

Label emotions: Help your child put their feelings into words by saying things like, “It looks like you’re feeling frustrated because you can’t find your toy.” Naming the emotion helps the child identify it, which is the first step in managing it.

Teach coping strategies: Help your child learn simple techniques for calming down when they’re feeling upset, such as deep breathing, counting to 10, or taking a break. Over time, they’ll be able to use these strategies on their own.

When children understand and manage their emotions, they’re better able to control their behavior in challenging situations.

7. Practice Patience Through Games

Games are an excellent way to help children develop self-control in a fun and engaging way. Through games, children can practice waiting their turn, following rules, and managing their emotions.

Board games: Classic board games like “Candy Land” or “Chutes and Ladders” require patience, turn-taking, and the ability to wait. Even games that involve strategy, like chess or checkers, can help improve a child’s ability to plan and control their impulses.

Simon Says: This game is an excellent way to teach self-control through listening and following directions. It encourages kids to control their bodies and wait for the right moment to act.

Using games as a tool for teaching self-control makes the process enjoyable and interactive for children.

8. Use Time-Outs as a Learning Tool

Time-outs are a way to help children calm down and reflect on their behavior. While they should not be used as a form of punishment, they can be a useful tool for teaching children self-regulation.

Set a calm space: Designate a quiet area where your child can take a time-out when they need it. This should be a space where they can cool off and regain control over their emotions.

Teach reflection: Instead of just using time-outs as a consequence, use them as an opportunity for your child to reflect on what happened. Ask questions like, “What were you feeling when you acted that way?” and “What could you do next time to stay calm?”

Time-outs, when used effectively, can give children a chance to practice self-regulation and reflect on their actions.

9. Encourage Problem-Solving Skills

Self-control also involves making good decisions in the face of difficult choices. Encouraging problem-solving helps children learn how to approach situations thoughtfully, rather than reacting impulsively.

Ask open-ended questions: When your child faces a challenge, ask questions like, “What do you think is the best thing to do here?” or “What other options do you have?” This encourages them to think critically and consider their options before acting.

Role-play scenarios: Practicing scenarios through role-play can help children develop better decision-making skills. For example, you might role-play a situation where they need to decide whether to share a toy or wait their turn.

Problem-solving skills are invaluable for helping children practice self-control in real-world situations.

10. Be Patient and Persistent

Teaching self-control is a long-term process that requires patience. Kids are still learning how to navigate their emotions and impulses, and it may take time for them to fully master self-regulation. Be consistent with your guidance, and celebrate small victories along the way.

Provide gentle reminders: Children may need regular reminders to stay on track. If your child struggles with impulse control, try saying, “Remember, we’re practicing taking turns” or “Let’s use our calm voices.”

Be patient with setbacks: Self-control is a skill that develops over time, and there will be setbacks. Instead of getting frustrated, acknowledge the challenge and encourage your child to keep trying.

Remember, developing self-control is a journey, not an overnight success. With persistence and encouragement, your child will continue to improve.

Teaching self-control is one of the greatest gifts you can give to your child. By modeling positive behavior, setting clear expectations, encouraging emotional awareness, and creating opportunities for practice, you can help your child develop the tools they need to succeed in life. Whether it’s learning how to manage their emotions, wait patiently, or make thoughtful decisions, self-control will serve them well for years to come. Stay consistent, be patient, and celebrate the progress your child makes along the way.

Child Development Benefits of Gymnastics for Three Year Olds

morgan@pinngym.com (Morgan Kuchynka) — Tue, 03 Dec 2024 22:24:01 GMT

Today, we are going to explore the incredible benefits that gymnastics can offer to three-year-olds. Gymnastics is not only a fun and exciting activity, but it also plays a crucial role in the development of physical, cognitive, and social skills in young children. From building strength and flexibility to enhancing problem-solving and teamwork abilities, gymnastics offers a well-rounded approach to child development. In this blog, we will delve into the specific advantages of gymnastics for three-year-olds, providing you with valuable insights and tips to help you make an informed decision about enrolling your child in this amazing sport. So, let's dive in and discover the wonderful world of gymnastics for three-year-olds!

Gymnastics is a great way for 3 year olds to develop their physical, cognitive, and social skills. Here are some of the specific benefits of gymnastics for young children:

Physical development

Strength: Gymnastics helps children develop strength in their muscles, which is essential for overall physical health and fitness. Gymnastics specifically develops grip strength that leads with pencil grip and writing skills.
Flexibility: Gymnastics helps children develop flexibility in their joints, which can help them avoid injuries and improve their range of motion. Flexibility is also important for physical activities in all sports.
Balance: Gymnastics helps children develop balance, which is important for activities like walking, running, and climbing. Balance is also important for preventing falls.
Coordination: Gymnastics helps children develop coordination, which is the ability to move different parts of the body together smoothly and efficiently. Coordination is important for many activities, including sports, dance, and playing musical instruments.

Cognitive development

Problem-solving skills: Gymnastics requires children to use problem-solving skills to learn new skills and overcome challenges. This can help them develop the ability to think critically and creatively.
Focus and concentration: Gymnastics requires children to focus and concentrate for long periods of time. This can help them improve their attention span and ability to learn.
Spatial awareness: Gymnastics helps children develop spatial awareness, which is the ability to understand their surroundings and how their body moves in space. This can help them avoid injuries and improve their performance in sports and other activities.

Vestibular Development

The vestibular system is a group of organs in the inner ear that helps us sense our body's position in space. It is important for balance, coordination, and spatial awareness. Gymnastics activities that involve spinning, flipping, and hanging can help to stimulate the vestibular system and improve these skills.

There is some evidence that vestibular stimulation can help a child learn to read. For example, one study found that children with dyslexia who received vestibular stimulation showed improvement in their reading skills.

The exact mechanism by which vestibular stimulation helps with reading is not fully understood. However, it is thought that vestibular stimulation may help to improve:

Attention and focus: Vestibular stimulation can help to improve attention and focus, which are essential for reading.
Visual tracking: Vestibular stimulation can help to improve visual tracking, which is the ability to follow a moving object with the eyes. This is important for reading because it helps children to keep their eyes on the words as they read.

Here are some specific examples of gymnastics activities that can help to develop the vestibular system:

Cartwheels: Cartwheels involve spinning the body around on the horizontal axis. This helps to train the vestibular system to adjust to changes in the body's orientation.
Handstands: Handstands involve suspending the body upside down. This helps to train the vestibular system to adapt to changes in gravity.
Vaulting: Vaulting involves launching the body into the air and landing on a mat. This helps to train the vestibular system to cope with changes in acceleration and deceleration.
Rope climbing: Rope climbing involves climbing up and down a rope. This helps to train the vestibular system to adjust to changes in the body's position relative to the ground.

Social development

Teamwork: Gymnastics helps children learn to work together as a team. This is important for success in school, sports, and other activities.
Following directions: Gymnastics helps children learn to follow directions from their instructor. This is an important skill for success in school and in life.
Taking turns: Gymnastics helps children learn to take turns with others. This is an important skill for getting along with others and resolving conflicts.
Self-confidence: Gymnastics can help children develop self-confidence and a sense of accomplishment. When children learn new skills and master challenges, it can boost their self-esteem and confidence.

Creativity

Expression: Gymnastics can help children express themselves creatively through movement. They can learn to come up with their own routines and tricks, which can help them develop their imagination and problem-solving skills.
Problem-solving: Gymnastics can help children learn to solve problems creatively. For example, they may need to figure out how to get over a beam or how to land a flip. This can help them develop their critical thinking skills.

If you are considering enrolling your 3 year old in gymnastics, here are a few things to keep in mind:

Start slowly: It is important to start your child slowly and gradually increase the difficulty of the exercises as they get stronger and more coordinated.
Be patient: It takes time for children to learn new skills. Be patient and encouraging, and don't push your child too hard.
Make it fun: Gymnastics should be fun for your child. If they are not enjoying themselves, they are less likely to stick with it.

Gymnastics can be a great way for 3 year olds to develop their physical, cognitive, and social skills. If you are looking for a fun and challenging activity for your child, gymnastics is a great option.

Here are some additional tips for choosing a gymnastics program for your 3 year old:

Look for a program that is appropriate for the age and skill level of your child.
Make sure the instructor is qualified and experienced in teaching young children.
Evaluate the program's coaching philosophy and knowledge of child development

In conclusion, gymnastics offers numerous benefits for the development of 3-year-olds. It promotes physical strength, flexibility, balance, and coordination, while also enhancing cognitive abilities like problem-solving, focus, and spatial awareness. Additionally, gymnastics fosters social skills such as teamwork, following directions, taking turns, and building self-confidence. Moreover, it encourages creativity through movement and problem-solving. If you are considering enrolling your child in gymnastics, remember to start slowly, be patient, and make it enjoyable for them. By choosing a program suitable for their age and skill level, with a qualified instructor, you can provide your child with a fun and challenging activity that will enhance their overall development. So why wait? Give your child the opportunity to experience the numerous benefits of gymnastics and watch them grow and thrive.

Preschool Balance Links to Early Reading Skills

morgan@pinngym.com (Morgan Kuchynka) — Tue, 03 Dec 2024 22:19:21 GMT

As a parent or educator, you may have noticed that children who engage in physical activities like gymnastics or balance exercises often develop coordination, strength, and agility. However, did you know that these physical skills may also play a vital role in shaping children’s cognitive abilities, including early literacy skills such as reading? The connection between physical development and cognitive growth is stronger than you might think, and balance activities, in particular, can have a significant impact on a child’s ability to learn to read.

In this blog post, we will explore the fascinating link between preschool balance exercises and early reading skills. We will discuss how balance activities can promote cognitive development, improve motor skills, and enhance brain function, all of which contribute to better reading abilities in young children. Whether you're a parent, teacher, or coach, understanding this connection can help you foster an environment that supports both physical and cognitive growth in preschoolers.

How Balance Affects Brain Development

Before delving into the specifics of how balance exercises benefit reading skills, it’s important to understand the role of physical activity in early brain development. Research shows that the brain is highly adaptable, particularly during the early years of life. This concept is known as neuroplasticity , the brain’s ability to form new connections and reorganize itself based on experiences. Physical movement, especially activities that challenge balance and coordination, plays a key role in stimulating the brain’s growth and development.

Balance exercises are particularly impactful because they require the brain to process multiple types of sensory input simultaneously—visual, auditory, and proprioceptive (sense of body position). These exercises promote the development of motor planning , spatial awareness , and executive function , all of which are foundational skills for both physical movement and cognitive tasks like reading.

1. Balance Improves Focus and Attention

One of the primary cognitive benefits of balance exercises is that they help improve focus and attention span—two essential skills for early literacy. When children engage in balance activities, whether it’s standing on one foot, walking along a line, or practicing balance beam skills, they must concentrate and pay attention to their body’s movements.

This heightened focus not only aids in motor coordination but also has a direct impact on a child’s ability to focus on tasks like reading and writing. Children who struggle with attention or hyperactivity may find that balance activities help them regulate their bodies, leading to improved concentration during classroom activities.

For instance, when a child practices standing on one foot or walking across a beam, they are forced to focus on their movements, which in turn helps them develop better sustained attention. These improved attention skills are directly transferrable to reading, where sustained attention is required to follow the text, comprehend words, and engage with the story.

2. Balance Develops Spatial Awareness and Directionality

A key aspect of early reading is understanding how letters and words are structured in space. Spatial awareness is the ability to understand where objects or your body are in relation to other objects or surroundings, and it is essential for recognizing letters, understanding print directionality, and following written text.

When children practice balance exercises, they develop a stronger sense of where their body is in space. For example, balancing on one foot or hopping from one side to another helps children understand the concept of left and right , up and down , and in and out . This spatial awareness directly supports early reading skills like letter recognition and tracking text from left to right.

Additionally, balance exercises help children develop directionality skills , which are critical for understanding how words are read on a page. Young children who have strong spatial awareness are better able to understand the concept of left-to-right reading and top-to-bottom tracking, which are foundational skills for developing literacy.

3. Balance Supports Hand-Eye Coordination

Hand-eye coordination is another essential skill that balance exercises help to develop, and it plays a crucial role in early reading and writing. Strong hand-eye coordination is necessary for tasks like holding a pencil correctly, forming letters, and following a line of text across the page.

Balance exercises, particularly those that involve catching or throwing balls, can improve hand-eye coordination by requiring children to focus on their body movements while simultaneously tracking objects with their eyes. Activities such as balancing while tossing a ball back and forth or walking while holding an object can significantly improve a child's ability to coordinate their hands with their eyes.

This coordination translates directly to reading, as children need to coordinate their eyes to track words on the page, move from one word to the next, and focus on both the individual letters and the larger meaning of sentences and paragraphs.

4. Balance Enhances Cognitive Flexibility

Cognitive flexibility is the ability to shift between different thoughts, actions, or perspectives. It is an important skill for problem-solving, creative thinking, and adapting to new situations. Balance exercises, particularly those that involve changing positions or adjusting the body’s alignment (e.g., balancing while twisting, reaching, or hopping), promote cognitive flexibility.

By practicing balance, children learn to adapt their movements and strategies when faced with challenges. For example, balancing on a wobbly surface or transitioning between different postures requires children to think critically and adjust their actions. This adaptability strengthens cognitive flexibility, which supports their ability to switch between tasks, follow multi-step instructions, and process new information.

In reading, cognitive flexibility allows children to adapt their thinking when encountering unfamiliar words, adjust their reading strategies when they don’t understand something, or make connections between the text and their own experiences. Cognitive flexibility also plays a role in the development of phonemic awareness , the ability to recognize and manipulate sounds in words—an essential skill for learning to read.

5. Balance and the Development of Executive Function

Executive function refers to a set of cognitive skills that include planning, organization, memory, and impulse control. These skills are critical for academic success and are developed during early childhood. Balance exercises help promote executive function by requiring children to plan and organize their movements, remember specific actions (such as which foot to place forward), and control their bodies.

For instance, when a child performs a balance routine, they must remember the sequence of movements and follow through with each action. This helps strengthen working memory and planning skills. Over time, these skills transfer to other areas, including reading, where children need to remember the sounds of letters, understand the sequence of words, and stay organized in their thinking as they read.

As children progress in their ability to balance and control their movements, they also gain better impulse control, which is essential for focusing on reading tasks and resisting distractions. Good executive function enables children to stay on task while reading, to organize their thoughts while trying to decode words, and to strategize solutions when they encounter reading challenges.

How to Incorporate Balance Activities Into Early Learning

Now that we understand the cognitive benefits of balance exercises, how can you incorporate these activities into early childhood education to support reading development? Here are some fun and effective ways to integrate balance activities into your preschool routine:

1. Balance Games and Obstacle Courses

Set up simple balance courses using foam blocks, balance beams, or lines on the floor. Children can practice walking along the balance beam, hopping between blocks, or navigating other obstacles that require them to engage their balance. These activities can be easily adjusted for different skill levels, making them suitable for all ages.

2. Balance and Coordination Exercises

Incorporate games that promote hand-eye coordination, such as catching and throwing a ball while balancing on one foot. Or, try activities that require children to balance objects on their heads, such as books or soft toys, as they walk across the room. These exercises are not only fun but also promote coordination and cognitive flexibility.

3. Yoga and Stretching Routines

Introduce simple yoga poses that involve balance, such as tree pose or warrior pose, into your daily routine. These exercises can improve flexibility, strength, and body awareness, while also helping children relax and focus. Plus, yoga helps with breathing techniques, which can support attention and focus during reading activities.

4. Incorporate Movement with Storytelling

Combine balance exercises with storytelling activities. For example, ask children to balance while pretending to be animals (e.g., hopping like frogs or walking like penguins) as you read a story aloud. This helps engage children’s bodies and minds simultaneously, reinforcing both physical and cognitive learning.

The Power of Balance in Early Literacy

Balance exercises play a crucial role in early childhood development by promoting not only physical strength and coordination but also cognitive skills necessary for reading. By incorporating balance activities into your preschool routine, you’re helping young children develop essential skills such as attention, spatial awareness, hand-eye coordination, cognitive flexibility, and executive function—each of which contributes to the foundations of reading and literacy.

As preschoolers continue to develop their balance and coordination, their cognitive abilities will grow stronger, setting them up for success in school and beyond. The more you can integrate physical activity with cognitive development, the better equipped children will be to tackle reading challenges and build a lifelong love of learning.

By nurturing balance alongside literacy, you’re providing a holistic approach to early education—one that prepares children for both physical and academic success. So, start incorporating balance activities into your routine today, and watch young learners thrive in both body and mind!

Positive Gymnastics Coaching

morgan@pinngym.com (Morgan Kuchynka) — Tue, 03 Dec 2024 22:13:30 GMT

Gymnastics is a sport that requires dedication, discipline, and a passion for movement. Coaches play a pivotal role in nurturing these qualities in young athletes. However, the manner in which a coach communicates, guides, and motivates their athletes can make all the difference in their overall experience and success. Positive coaching is not just about teaching techniques or routines—it's about fostering a growth mindset, creating a safe space for learning, and inspiring athletes to love the sport and push their limits.

Whether you're a seasoned coach or just starting, adopting a positive coaching style in gymnastics can lead to more confident, resilient, and successful athletes. In this post, we'll explore the importance of positive coaching, how to implement it effectively, and the long-term benefits it brings to both coaches and athletes.

What is Positive Gymnastics Coaching?

Positive coaching is an approach that focuses on encouragement, constructive feedback, and fostering a supportive, motivational environment. Rather than using fear or criticism as tools for improvement, positive coaching uses praise, affirmation, and motivation to build athletes' confidence and resilience. It focuses on athletes’ strengths, celebrates progress, and uses setbacks as opportunities for learning.

In gymnastics, this coaching style is essential, as the sport requires mental toughness in addition to physical ability. Athletes are often expected to perform complex skills under pressure, and the emotional and psychological aspect of training can significantly impact their performance. A positive coaching approach helps athletes build the mental fortitude necessary to succeed and stay passionate about gymnastics.

Key Principles of Positive Gymnastics Coaching

To create a positive and effective training environment, there are several core principles that should guide every interaction with gymnasts:

1. Focus on Effort, Not Just Outcomes

In gymnastics, athletes often strive for perfection, and it can be easy for both coaches and athletes to become fixated on outcomes, such as perfect routines or scores. However, focusing too heavily on the end result can create unnecessary pressure and lead to burnout or frustration.

Instead, encourage athletes to focus on their efforts, improvements, and personal growth. Celebrate small wins, whether it's mastering a new skill, improving flexibility, or showing perseverance in a challenging training session. By placing value on effort and progress, you help gymnasts develop a healthy relationship with both success and failure.

2. Provide Constructive Feedback

Feedback is one of the most important tools coaches have to help athletes improve. However, feedback must be constructive, clear, and delivered in a positive manner. Instead of pointing out what an athlete did wrong, focus on what they did well and provide specific suggestions for improvement.

For example, instead of saying "That was wrong," you could say, "You did a great job on the first half of your routine. Let's work on your landing by focusing on keeping your core tight." This helps athletes feel motivated and empowered rather than discouraged, and it gives them clear direction on how to improve.

3. Create a Safe and Supportive Environment

Gymnastics can be physically demanding and, at times, intimidating, especially for beginners. It’s crucial for coaches to create a safe, supportive environment where athletes feel comfortable making mistakes, asking questions, and learning at their own pace.

Encourage an atmosphere of respect, where athletes support each other and work together as a team. When athletes feel emotionally and physically safe, they are more likely to take risks, overcome challenges, and grow in their abilities.

4. Emphasize the Process, Not Just the Result

Gymnastics is all about the process of learning and improving. A positive coach helps athletes focus on the journey, not just the destination. By teaching gymnasts to appreciate each step they take, whether it’s perfecting a handstand or mastering a tumbling pass, they can develop a more patient and resilient mindset.

Reinforce the idea that mastery comes with time and effort, and that it’s okay to make mistakes along the way. This mindset reduces pressure and helps gymnasts maintain a love for the sport throughout their journey.

5. Build Self-Confidence Through Encouragement

One of the most powerful aspects of positive coaching is the ability to boost an athlete's self-confidence. Gymnasts need to feel confident in their skills to perform them successfully, and this confidence comes from positive reinforcement and belief in their potential.

As a coach, consistently offer encouragement, even during tough training sessions. Celebrate effort, improvement, and dedication. Positive affirmation not only motivates athletes to keep working hard but also reinforces their belief in themselves, even when they face setbacks.

How to Implement Positive Gymnastics Coaching in Practice

Now that we've discussed the core principles of positive coaching, let’s dive into how you can implement them effectively in your gymnastics sessions.

1. Set Clear and Achievable Goals

One of the first steps in positive coaching is setting clear, achievable goals for each athlete. Goals should be personalized, considering each gymnast’s unique strengths and areas for improvement. Setting both short-term and long-term goals helps athletes stay motivated and track their progress.

For example, a gymnast might set a goal of improving their flexibility over the course of the next month, or they may aim to perfect a specific skill, such as their balance beam dismount. Break larger goals into smaller, manageable steps to prevent athletes from feeling overwhelmed.

2. Encourage Teamwork and Positive Peer Interactions

While gymnastics is often an individual sport, creating a sense of community within the team can have a powerful impact on performance. Encourage gymnasts to cheer each other on, provide constructive feedback, and celebrate each other’s successes.

Positive peer interactions foster a collaborative environment where gymnasts learn from each other, support one another through challenges, and build friendships that can last a lifetime.

3. Use Positive Reinforcement

Consistently reinforce positive behavior, whether it’s through verbal praise, high-fives, or other forms of acknowledgment. Focus on what athletes do right, rather than just what they need to improve. This helps create a culture where gymnasts feel valued and motivated to keep progressing.

Positive reinforcement can be tailored to each gymnast’s personality. Some athletes thrive on public recognition, while others may prefer a quieter, one-on-one approach. Understand each gymnast’s needs and provide reinforcement in a way that resonates with them.

4. Incorporate Mental Training Techniques

Mental toughness is just as important as physical skills in gymnastics. Positive coaching should include mental training exercises that help athletes build focus, resilience, and confidence. Techniques such as visualization, deep breathing, and positive self-talk can help gymnasts manage stress, stay calm during competitions, and bounce back from mistakes.

For example, encourage athletes to visualize themselves performing a routine flawlessly or practice positive affirmations such as “I am strong” or “I can do this.” These mental techniques can enhance both performance and overall enjoyment of the sport.

5. Provide Regular Feedback and Check-Ins

Feedback is essential to a gymnast’s growth, but it should be ongoing. Instead of waiting for an entire competition season or training period to provide feedback, offer regular check-ins with each athlete. This can be in the form of a quick conversation after practice or a more formal progress report.

By regularly offering feedback and encouragement, athletes stay engaged and motivated to continue improving. It also allows you to address any concerns or challenges early on, preventing negative feelings from building up over time.

The Long-Term Benefits of Positive Coaching

Implementing positive coaching methods not only benefits gymnasts in the short term but also has lasting effects on their athletic careers and personal lives. Here are some of the long-term benefits:

1. Increased Motivation and Commitment

Athletes who are consistently supported and encouraged are more likely to remain motivated and committed to their sport. Positive coaching fosters a love for gymnastics that goes beyond just winning competitions or achieving perfect routines. When gymnasts feel valued and supported, they are more likely to stay engaged and continue training, even through setbacks.

2. Resilience and Mental Toughness

Gymnasts face numerous challenges, from injuries to performance anxiety. Positive coaching helps build mental toughness by teaching athletes how to deal with adversity and setbacks. A gymnast who feels confident and supported is better equipped to handle failures and view them as opportunities for growth.

3. Better Athlete-Coach Relationships

Positive coaching strengthens the bond between athletes and coaches. When athletes feel understood, respected, and encouraged, they are more likely to trust their coaches and open up about any struggles they may be facing. This strong relationship is crucial for both personal development and achieving long-term success.

4. Holistic Development

Positive coaching focuses on developing well-rounded athletes, both mentally and physically. By fostering qualities such as self-discipline, confidence, teamwork, and perseverance, you’re helping gymnasts grow into more than just skilled athletes—they become strong, confident individuals who can apply these life skills in other areas of their lives.

Using Positive Coaching to Shape Your Culture

Positive gymnastics coaching is about more than just teaching technical skills—it’s about creating an environment where athletes can thrive, grow, and develop a lifelong love for the sport. By focusing on effort, providing constructive feedback, and encouraging self-confidence, you can help young athletes reach their full potential, both in gymnastics and beyond.

As coaches, your influence on your athletes goes beyond the gym. By adopting a positive coaching style, you can shape not only their athletic abilities but also their character, resilience, and passion for excellence.

Ultimately, positive coaching leads to happier, more confident athletes who enjoy the journey of gymnastics, no matter where it takes them. So, start fostering a positive environment today and watch your athletes soar to new heights!

How to Find a Premiere Dance Studio

Tue, 03 Dec 2024 22:04:39 GMT

Finding the right dance studio is a crucial decision for any dancer—whether you're a beginner, a seasoned professional, or somewhere in between. The studio you choose will not only affect your skill development but also your overall enjoyment, motivation, and growth as a dancer. A premier dance studio goes beyond just offering classes; it creates an environment where dancers can thrive, learn, and experience the art of dance to its fullest.

If you're searching for a dance studio that suits your needs, whether for your child or yourself, there are several important factors to consider. In this guide, we’ll walk you through the steps to help you find a top-notch dance studio, ensuring that your dance education and experience are nothing short of exceptional.

What Makes a Dance Studio Premier?

Before diving into the process of finding the right dance studio, it’s helpful to understand what sets a premier dance studio apart from others. While there are many dance studios to choose from, the best ones share several key characteristics:

Qualified and Experienced Instructors : A premier studio hires instructors who are not only passionate about dance but also have professional experience and credentials in teaching. These instructors should be trained in various dance styles and possess the skills necessary to work with students of all ages and levels.
Quality Facilities : A top dance studio should have clean, well-maintained facilities. Look for spacious dance floors, proper mirrors, and good lighting. The studio should be equipped with quality sound systems and safety features like barres, mats, and flooring that support injury prevention.
A Positive and Supportive Environment : A premier studio creates a welcoming atmosphere where students feel valued, motivated, and encouraged. The culture should promote respect, inclusivity, and teamwork, fostering growth both technically and personally.
Diverse Dance Styles : Whether you’re into ballet, jazz, hip-hop, contemporary, tap, or ballroom, the best studios offer a variety of classes for different dance styles and skill levels. This allows dancers to explore different techniques and find their true passion.
Proven Success and Reputation : A premier studio is well-known within the dance community, often having a history of producing successful dancers and performers. Their reputation is built on years of dedication to developing talented dancers, providing performance opportunities, and being involved in the local or national dance scene.

Steps to Find the Right Dance Studio for You

Finding the perfect dance studio can feel overwhelming, but breaking it down into smaller steps makes the process more manageable. Here’s a comprehensive guide to help you in your search.

1. Identify Your Goals and Priorities

Before you even start researching potential dance studios, take a moment to reflect on what you're looking to achieve from your dance experience. What are your goals? Are you seeking recreational classes for fun, or are you pursuing a more serious, competitive path?

For recreational dancers : Look for studios that offer a wide variety of classes, a friendly and supportive atmosphere, and flexible scheduling options.
For competitive dancers or those aiming for professional careers : Seek out studios with strong reputations for training dancers at advanced levels, preparing them for auditions, competitions, or professional opportunities.

Having a clear idea of your goals will help you narrow down your options and make a more informed decision.

2. Research Local Dance Studios

Once you’ve identified your goals, start researching dance studios in your area. There are a variety of ways to begin your search:

Online Reviews and Testimonials : Look up online reviews on platforms like Google, Yelp, or Facebook. Reading feedback from current or former students can give you insights into the quality of instruction, customer service, and the studio’s overall atmosphere.
Word-of-Mouth Recommendations : Ask friends, family members, or colleagues if they know of any reputable studios. Personal recommendations are often one of the best ways to find trusted places.
Social Media : Many premier dance studios have active social media pages where they post photos, videos, and updates about their classes, performances, and events. This can give you a sense of the studio's energy, values, and community.
Local Dance Events : Attend local dance events, recitals, or performances to get a feel for the level of talent coming out of local studios. It’s also a great opportunity to network with dancers and instructors who can recommend studios.

3. Visit the Studios in Person

While online research is important, nothing compares to visiting a studio in person to get a firsthand look at the facilities and atmosphere. Here are some key things to assess during your visit:

Cleanliness and Maintenance : Ensure that the studio is well-maintained, clean, and organized. A clean environment not only promotes a healthy learning space but also reflects the professionalism of the studio.
Classroom Environment : Observe the dance rooms. Are they spacious enough for the class size? Are the floors made of sprung wood or other materials that minimize the risk of injury? Are there appropriate barres, mirrors, and other necessary equipment?
Instructor Interaction : Take note of how the instructors interact with students. Do they seem approachable, encouraging, and professional? A premier dance studio prioritizes positive communication and creates a supportive, respectful learning environment.
Classroom Atmosphere : Is the vibe welcoming and inclusive? A great studio will have an atmosphere that motivates dancers to grow and learn, with an emphasis on personal development and teamwork.

4. Evaluate the Credentials of the Instructors

The instructors at a premier dance studio are its most valuable assets. It’s important to ensure that the teachers are not only skilled dancers but also knowledgeable and effective instructors. Here’s how you can evaluate the instructors:

Teaching Qualifications : Many top-tier dance instructors have certifications in dance education, child development, or dance anatomy. These credentials ensure that they can teach safely, understand the biomechanics of dance, and foster positive learning experiences.
Ongoing Education : Premier dance instructors continue their professional development by attending workshops, conventions, and keeping up with the latest dance trends and techniques. Inquire whether the instructors are committed to lifelong learning.

5. Check the Class Structure and Scheduling

The best dance studios offer a variety of classes at different levels, from beginner to advanced. When choosing a studio, it’s important to evaluate whether the class structure and scheduling align with your goals and availability:

Class Levels and Types : A reputable studio will provide classes for different age groups and skill levels. Whether you're a beginner or advanced dancer, make sure the studio offers programs that challenge you and cater to your specific needs.
Class Size : Smaller class sizes often mean more personalized attention from instructors. If you're seeking individualized instruction or a specific technique, this is an important factor to consider.
Flexible Scheduling : Check if the studio offers classes at times that work with your schedule. Flexibility can make a huge difference, especially if you’re balancing school, work, or other commitments.
Trial Classes : Many studios offer free or discounted trial classes. This allows you to experience the studio first-hand and determine if the class dynamics and teaching style resonate with you before committing.

6. Look for Performance and Competition Opportunities

If you're interested in taking your dance education to the next level, consider whether the studio offers performance opportunities or competitive dance teams. A premier studio should provide its students with opportunities to showcase their talents through performances, recitals, or even dance competitions.

Recitals and Shows : Some dance studios host regular recitals or showcases where students can perform. These events give students the chance to gain stage experience and celebrate their progress.
Competitive Dance Teams : For serious dancers, many premier studios offer competitive dance teams. These teams participate in regional, national, or even international competitions, helping dancers develop their skills in a more focused and challenging environment.

7. Assess the Studio’s Values and Philosophy

Lastly, consider the studio's values and teaching philosophy. A premier dance studio should not only focus on teaching technique but also on nurturing well-rounded dancers and individuals. The philosophy of the studio should align with your personal values or those of your child.

Encouragement and Growth : A studio that fosters a positive, supportive environment is vital for long-term success. Look for a place that emphasizes personal growth, discipline, and a love for dance rather than just competition or performance.
Community Engagement : Does the studio engage with the community or support charitable causes? Studios that have strong community ties are often more invested in their students’ success and well-being.

Make an Informed Decision

Choosing the right dance studio is a significant decision that can impact your progress as a dancer, your overall enjoyment of the art form, and your personal development. By taking the time to research, visit, and evaluate potential studios based on the factors outlined in this guide, you’ll be better equipped to find a premier dance studio that aligns with your goals and values.

Whether you’re looking for a recreational experience or preparing for a professional career in dance, the right studio can make all the difference in your journey. So, take the time to find a studio that offers high-quality instruction, a supportive environment, and the opportunity to grow as both a dancer and a person.

Good luck on your dance journey, and may you find a studio that inspires, challenges, and encourages you to reach your full potential!

The Mindset of Accountability

morgan@pinngym.com (Morgan Kuchynka) — Tue, 03 Dec 2024 21:58:42 GMT

Accountability is a cornerstone of personal growth, success, and healthy relationships—whether in the workplace, at home, or within ourselves. It’s about taking ownership of your actions, decisions, and the outcomes they produce. But what does it truly mean to have the "mindset of accountability"? How can we cultivate this mindset to achieve our goals, maintain personal integrity, and foster trust with others?

We’ll explore the mindset of accountability, why it’s crucial for success, and how you can develop it in your everyday life. Whether you’re a leader looking to inspire your team or someone striving for personal growth, understanding and embracing accountability can unlock new levels of achievement and fulfillment.

What is Accountability?

At its core, accountability means being responsible for your actions, decisions, and behaviors. It involves owning the outcomes, whether positive or negative, without deflecting blame or making excuses. Accountability requires you to not only commit to your goals and responsibilities but also to track your progress, evaluate results, and learn from mistakes along the way.

While accountability is often thought of in terms of professional settings, its importance extends to all areas of life, including personal relationships, health, finances, and self-discipline. Having an accountability mindset means acknowledging that your actions shape your reality, and accepting that you have the power to steer those actions in the direction of your choosing.

The Importance of the Accountability Mindset

Why is the mindset of accountability so important? Let’s break it down:

Builds Trust
Accountability is essential for building and maintaining trust—both with others and with yourself. When you consistently follow through on your commitments, others see you as reliable, which strengthens relationships. Trust is a foundation for teamwork, collaboration, and leadership.
Fosters Personal Growth
Embracing accountability is key to personal development. When you own up to your mistakes, acknowledge your successes, and take responsibility for your progress, you open the door for self-reflection and growth. This enables you to improve your skills, knowledge, and emotional intelligence.
Encourages Motivation and Discipline
A mindset of accountability helps you stay motivated and disciplined, even when things get tough. Being responsible for your goals helps you stay focused and committed, even when facing obstacles or distractions. Knowing that you are the one ultimately responsible keeps you on track.
Promotes Problem-Solving
When you take accountability for a situation, you’re less likely to waste time blaming others or making excuses. Instead, you focus on solutions. This fosters a problem-solving mindset, where you focus on how to resolve issues constructively and move forward.
Improves Decision-Making
Accountability forces you to think carefully about your choices because you know you’ll have to own them. This leads to better decision-making, as you become more deliberate and thoughtful in considering the consequences of your actions.
Enhances Teamwork and Collaboration
When each individual on a team takes responsibility for their roles and duties, the team functions more effectively and efficiently. Accountability helps prevent misunderstandings, finger-pointing, and the blame game, which can hinder collaboration. Teams that foster accountability also tend to have a more positive and productive culture.

How to Develop the Mindset of Accountability

Developing the mindset of accountability takes time, practice, and self-awareness. Below are practical steps to cultivate this mindset in your daily life:

1. Shift Your Perspective from Victim to Victor

One of the first steps in adopting an accountability mindset is to change the way you view challenges and setbacks. Instead of seeing yourself as a victim of circumstances, view yourself as a proactive participant in your life’s outcomes.

Example : If you didn’t meet a deadline at work, instead of blaming external factors like an overwhelming workload or lack of support, take responsibility for your role in missing the deadline. Ask yourself, “What could I have done differently to meet this goal?” This shift in mindset helps you take ownership of your actions and encourages solutions rather than excuses.

2. Set Clear and Achievable Goals

Accountability thrives in an environment of clear expectations and goals. To hold yourself accountable, you need to know exactly what you are aiming for and how to get there.

Example : If you’re working toward a personal health goal, instead of saying, “I want to get fit,” make the goal more specific: “I will exercise for 30 minutes every day for the next month.” Break down large goals into manageable tasks and create a plan with actionable steps that can be easily tracked.
Action Tip : Write down your goals and keep them visible. This constant reminder can help you stay focused and committed to the actions required to achieve them.

3. Own Your Mistakes (and Learn from Them)

Everyone makes mistakes. The key is not to avoid or deny them but to take ownership and learn from the experience. An accountable person embraces mistakes as opportunities for growth.

Example : If you make a mistake in a work project, rather than avoiding responsibility or making excuses, acknowledge what went wrong and what you can do to correct it. By reflecting on the cause of the mistake, you create a learning experience that improves your future decisions.
Action Tip : After making a mistake, ask yourself these questions:
What went wrong?
What could I have done differently?
What can I learn from this experience?

4. Track Your Progress

Tracking progress helps keep you on course and makes it easier to see where you need to improve. Regular self-assessment can help you stay accountable to yourself and your goals.

Example : If you’re working on a long-term project, keep a progress journal or use an app to track your tasks and deadlines. Regularly assess how you’re doing and make adjustments if needed.
Action Tip : At the end of each week, reflect on your progress toward your goals. Celebrate small wins and analyze areas where you can improve. This reflection is key to building accountability.

5. Be Honest with Yourself and Others

Honesty is a fundamental aspect of accountability. This means being honest about your strengths and weaknesses, as well as your challenges and mistakes.

Example : If you’re leading a team, be transparent about your expectations and responsibilities. If you fall short of your duties, admit it and seek ways to improve. Similarly, hold others accountable with respect and empathy.
Action Tip : Practice open and honest communication, both with yourself and others. If you’ve fallen behind on a task, don’t make excuses. Instead, inform the relevant people and come up with a solution to get back on track.

6. Create a Support System

Accountability is often easier to maintain when you have a network of people who hold you to your commitments. This could be a mentor, friend, colleague, or a group of like-minded individuals who share similar goals.

Example : If you’re trying to stick to a fitness routine, find a workout buddy or a coach who can help motivate you and track your progress. Alternatively, if you're working on a business goal, find an accountability partner who checks in with you regularly to monitor your progress.
Action Tip : Set regular check-ins with your accountability partner or group to discuss progress, setbacks, and next steps. Having others to report to increases the likelihood that you’ll stay committed to your goals.

7. Stay Consistent, Even When It’s Hard

Accountability requires consistency, especially when things don’t go according to plan. When obstacles arise or you’re faced with discomfort or resistance, maintaining accountability helps you push through.

Example : You might find yourself skipping a workout or procrastinating on a project because it's difficult or uncomfortable. Instead of letting these feelings derail your progress, remind yourself why you set the goal in the first place and recommit to taking consistent, small steps forward.
Action Tip : Create a daily or weekly habit that helps you stay consistent with your goals. Even on tough days, a small, consistent effort will keep you moving toward success.

8. Celebrate Your Achievements

Accountability isn’t just about holding yourself to your goals; it’s also about acknowledging your progress and celebrating your successes. Positive reinforcement strengthens your commitment and boosts motivation.

Example : After completing a big project at work, take a moment to celebrate your success—whether it’s with a small treat, a day off, or sharing the achievement with loved ones.
Action Tip : Build in rewards for when you hit certain milestones. These rewards will motivate you to keep going, reinforcing the positive aspects of being accountable.

Accountability as a Pathway to Growth

The mindset of accountability is a powerful tool for achieving success in all aspects of life. It helps you take ownership of your actions, encourages personal growth, fosters trust with others, and improves decision-making. By practicing accountability in small, everyday actions, you can build the foundation for long-term success, personal fulfillment, and strong relationships.

Whether you’re a leader, a team member, or someone striving to improve personally, embracing accountability is the key to realizing your full potential. Take small steps today—own your choices, track your progress, and stay committed to the journey of growth and self-improvement. When you take full responsibility for your actions, you set yourself up for a future filled with achievement, trust, and positive change .

Easy STEM Activities for Preschoolers

Tue, 03 Dec 2024 21:31:08 GMT

Easy STEM Activities for Preschoolers: Fun Ways to Spark Curiosity and Learning

STEM education—an acronym for Science, Technology, Engineering, and Mathematics—is all about cultivating a child’s natural curiosity, encouraging hands-on exploration, and helping them develop problem-solving and critical-thinking skills. For preschoolers, STEM doesn’t need to be complicated or involve expensive materials. In fact, there are countless fun and simple activities that you can do at home or in the classroom to introduce young children to the wonders of STEM.

We’ll explore easy STEM activities for preschoolers that are not only fun and engaging but also provide important opportunities for learning. Whether it’s building, experimenting, or exploring the natural world, these activities will help foster a love for STEM from an early age, all while promoting cognitive, social, and motor development.

Why STEM for Preschoolers?

Introducing STEM at a young age is critical for several reasons:

Encourages Critical Thinking : STEM activities require children to think, question, and problem-solve, which enhances cognitive development.
Fosters Creativity : STEM isn’t just about facts and formulas—it's about exploration, imagination, and creativity. Preschoolers can express themselves by experimenting and discovering new ideas.
Promotes Curiosity : STEM activities allow kids to explore the world around them, turning everyday experiences into opportunities for learning.
Builds Fine and Gross Motor Skills : Many STEM activities for preschoolers involve hands-on tasks like building, measuring, and experimenting, which helps children develop their motor skills.
Prepares for Future Learning : Early exposure to STEM lays the groundwork for more advanced concepts later in school and sparks an interest in subjects like science, math, and engineering.

Fun and Easy STEM Activities for Preschoolers

Here’s a collection of simple and exciting STEM activities that will help introduce your little one to the wonders of the world in a way that’s easy to understand and loads of fun.

1. Sink or Float Experiment

This classic science experiment is a simple way for preschoolers to start exploring the concept of buoyancy. It's a hands-on way to teach them about objects that sink or float in water.

What You Need : A clear bowl or basin of water, a variety of small objects (e.g., a rock, a plastic toy, a coin, a leaf, a sponge, a ball).
What to Do :
Gather a variety of objects and ask your child to predict whether each one will sink or float.
Place each object into the water one by one and observe what happens.
Talk about why some objects float while others sink and how the size, shape, and weight of an object affect its ability to float.
Why It’s Fun : This experiment teaches children about scientific inquiry, cause and effect, and allows them to make predictions and test them in a hands-on way.

2. Build a Simple Bridge with Blocks

Engineering is all about designing, building, and problem-solving. For preschoolers, building with blocks or other simple materials helps them understand basic principles of engineering, such as stability, structure, and balance.

What You Need : Blocks, Legos, or any other building materials you have on hand. You can also use paper rolls or cardboard tubes to represent columns or support beams.
What to Do :
Ask your child to build a bridge that can hold a small toy or car.
Test the bridge by placing the toy on it and observing how well it holds up. If the bridge collapses, encourage your child to try again, making adjustments to improve its design.
Discuss what makes the bridge stable or unstable and encourage them to experiment with different shapes and sizes of supports.
Why It’s Fun : This activity introduces kids to engineering concepts like design, strength, and stability, all while fostering problem-solving and creativity.

3. Baking Soda and Vinegar Volcano

This fizzy and colorful activity is a fun way to introduce young children to chemical reactions. The combination of baking soda and vinegar produces an exciting eruption, which can be tied into lessons about volcanoes and chemistry.

What You Need : A small container (like a plastic bottle or small cup), baking soda, vinegar, food coloring (optional), a tray to catch any mess.
What to Do :
Set up the container on a tray and fill it with a couple of spoonfuls of baking soda.
Pour in a small amount of vinegar and watch the reaction as the “lava” erupts.
Add food coloring for an extra visual effect.
Talk about what happens when the vinegar mixes with the baking soda and why it causes the bubbly reaction. You can even tie it to a discussion of real volcanoes and eruptions!
Why It’s Fun : This activity teaches kids about chemical reactions and the concept of cause and effect while providing plenty of visual excitement.

4. Color Mixing with Water

Understanding colors is an early step in STEM education, and this activity allows preschoolers to explore how different colors combine to make new ones. It’s an easy and visually engaging way to introduce kids to the basics of mixing and observation.

What You Need : Clear cups or containers, food coloring, water, and a spoon or stirrer.
What to Do :
Fill each cup with water and add a few drops of food coloring to each—one cup for red, one for blue, and one for yellow.
Ask your child what they think will happen if they mix two of the colors together. Encourage them to experiment by combining different colors and observing what new colors appear.
Afterward, discuss the results and how different color combinations can create new shades.
Why It’s Fun : This activity helps preschoolers explore color theory, mixing, and observation in a hands-on way. It’s also great for developing fine motor skills as kids pour and stir the water.

5. Simple Circuit with a Battery and Light Bulb

Preschoolers can start learning about electricity and circuits with a very simple circuit project. This activity helps them understand how electricity flows and powers objects.

What You Need : A battery (AA or AAA), a small light bulb, and some electrical tape or clips.
What to Do :
Show your child how to connect the battery to the light bulb using the electrical tape or clips.
Encourage them to experiment with how different configurations of the circuit affect whether the light bulb lights up.
Discuss the concept of an electrical circuit, explaining how electricity flows from the battery to the bulb.
Why It’s Fun : This activity introduces basic principles of electricity and simple circuits in a very hands-on, interactive way.

6. Planting Seeds and Observing Growth

Gardening is a great way to introduce young children to the concepts of biology, growth, and life cycles. It also ties into STEM by teaching them about cause and effect, observation, and the needs of living organisms.

What You Need : Seeds (e.g., beans, sunflowers), soil, a pot or small container, and water.
What to Do :
Plant seeds in a small container and water them together with your child.
Encourage your child to observe the changes that happen over time, like the seeds sprouting roots and leaves.
Keep a simple plant journal to document the growth process with pictures or drawings.
Why It’s Fun : Watching a seed grow into a plant is a magical experience for young children, and it’s a great way to teach them about biology, the environment, and patience.

7. Making Shapes with Playdough

Playdough isn’t just a fun sensory activity—it’s a fantastic tool for introducing young children to basic geometric shapes and spatial reasoning. Preschoolers can experiment with creating different shapes and patterns, helping them develop both creativity and early math skills.

What You Need : Playdough in various colors, a rolling pin, and cookie cutters or plastic knives.
What to Do :
Encourage your child to roll out the playdough and use cookie cutters or their hands to form different shapes—circles, squares, triangles, and more.
Talk about the different properties of each shape (e.g., how many sides it has, whether it’s flat or 3D).
You can also challenge them to create patterns or use the playdough to build simple structures like towers or bridges.
Why It’s Fun : This activity supports fine motor development while teaching children about shapes, spatial relationships, and symmetry. Plus, it’s a creative and hands-on way to explore early math concepts.

Fostering a Love of STEM from a Young Age

Introducing preschoolers to STEM doesn’t require fancy gadgets or complex lessons—simple, hands-on activities are all it takes to start building a solid foundation for future learning. The activities listed above are easy, fun, and full of educational opportunities that will spark curiosity and lay the groundwork for critical thinking, problem-solving, and creativity.

As you explore these activities with your child, be sure to follow their lead and encourage their natural sense of wonder. Asking questions like, “What do you think will happen next?” or “Why do you think that worked?” helps them develop important thinking skills while also deepening their understanding of the world around them.

By introducing STEM to preschoolers in an engaging and playful way, you’re not only helping them develop valuable skills but also igniting a lifelong love for learning that will stay with them as they grow.

Community Service Ideas for Kids

morgan@pinngym.com (Morgan Kuchynka) — Tue, 03 Dec 2024 21:31:07 GMT

Creative Community Service Ideas for Kids: Making a Big Impact at Any Age

Community service is one of the most rewarding ways for kids to learn the value of helping others while developing important skills and building empathy. It allows children to engage with their communities, make a positive impact, and learn about social responsibility. Whether your child is looking to volunteer for a school project, earn service hours, or simply make a difference in the world around them, there are countless ways they can contribute.

We’ll explore a variety of fun and meaningful community service ideas for kids that will inspire them to get involved, from environmental initiatives to helping the elderly, and more. These ideas are designed to be accessible for children of all ages and interests, ensuring that every young volunteer can find a way to help others.

Why Community Service is Important for Kids

Before diving into the ideas, it’s essential to understand the benefits of community service for kids. Volunteering offers many advantages that go beyond just helping others, including:

Building Empathy : Volunteering helps kids see life from other people’s perspectives, fostering kindness and understanding.
Developing Social Skills : Working with others in the community encourages teamwork, communication, and leadership skills.
Gaining a Sense of Accomplishment : Helping others makes kids feel proud and accomplished, boosting their self-esteem.
Learning the Value of Giving : Volunteering teaches kids that giving their time, effort, or resources can have a far-reaching impact, reinforcing the importance of generosity.
Connecting with the Local Community : Kids can gain a deeper connection to their community by learning about the needs and issues within it.

Fun and Impactful Community Service Ideas for Kids

Here are a range of community service activities that kids can do alone, with family, or as part of a group. These projects are great for building social skills, enhancing personal growth, and, most importantly, making a difference.

1. Organize a Charity Drive

One of the easiest and most effective ways for kids to help others is by organizing a charity drive. Whether it’s collecting food for a local food bank, gathering coats for homeless shelters, or gathering school supplies for underprivileged children, charity drives teach kids organizational skills, responsibility, and empathy.

How to Start :
Choose the cause or organization you want to support.
Spread the word through flyers, social media, and word-of-mouth.
Set up a drop-off location or work with a local charity to receive donations.
Collect, sort, and deliver the items to those in need.

2. Volunteer at a Senior Living Center

Spending time with elderly individuals is an excellent way for kids to give back. Senior living centers often welcome young volunteers to help with activities, run games, or even just visit with residents. Kids can bring joy to older adults, many of whom may feel isolated or lonely, while learning about the value of connection across generations.

How to Start :
Contact local senior living homes to see what opportunities are available.
Kids can read to residents, help with arts and crafts, or participate in exercise classes.
For younger kids, even a simple card or drawing can brighten someone's day.

3. Clean Up a Local Park

Environmental service projects not only benefit the planet but also help kids develop a sense of responsibility and respect for nature. Organizing a park cleanup can involve kids picking up trash, recycling, or planting trees and flowers to enhance the space.

How to Start :
Choose a local park or green space in need of some TLC.
Gather supplies like gloves, trash bags, and recycling bins.
Set a date for the cleanup and invite friends, family, or classmates to help.
If possible, reach out to the local government or park organization to see if there are any specific areas that need attention.

4. Create Care Packages for Families in Need

Creating care packages for families going through tough times is a meaningful way to help others. Kids can gather basic necessities, snacks, toiletries, and other items to put into packages that are delivered to families in shelters or those facing hardships.

How to Start :
Work with a local charity, shelter, or church to identify families in need.
Kids can help assemble care packages with food, hygiene products, and essential items.
Encourage kids to personalize the packages by including a kind note or drawing for the recipient.

5. Help Out at Animal Shelters

For animal lovers, volunteering at a local animal shelter is an excellent way to give back. Kids can help walk dogs, clean animal cages, or assist with adoption events. This type of volunteering teaches responsibility and compassion for animals.

How to Start :
Contact animal shelters or rescue organizations to ask about volunteer opportunities for kids.
Depending on age, kids may be able to help walk dogs, play with pets, or help organize pet adoption events.
Younger kids can help by creating donation drives for pet supplies.

6. Bake and Share Treats with Others

Baking is a fun activity that kids of all ages can get involved in, and sharing those baked goods with neighbors, hospitals, or shelters adds an extra layer of kindness. Kids can learn the value of sharing and making someone’s day brighter through their baking efforts.

How to Start :
Choose a recipe that is simple and fun to make, such as cookies, muffins, or brownies.
Package the baked goods in a way that makes them look appealing and presentable.
Deliver the treats to a local hospital, fire station, or to elderly neighbors who may appreciate a kind gesture.

7. Start a Community Garden

Community gardens are a wonderful way for kids to get involved with the environment and help others. Kids can plant vegetables, fruits, or flowers in a community garden to provide fresh food for those in need or to beautify public spaces.

How to Start :
Find a local community garden or start a new one with the help of local organizations.
Kids can be involved in planting, watering, and maintaining the garden.
Work with a community group to distribute the produce to food banks, or donate it to families in need.

8. Tutor or Mentor Younger Students

Helping a younger child learn a subject can have a lasting positive effect on both the tutor and the student. Kids who excel in certain subjects can offer tutoring or mentorship to help others improve their academic skills or learn something new, such as reading or math.

How to Start :
Connect with local schools, libraries, or community centers to find out if there’s a need for tutoring or mentorship programs.
Set up regular sessions with younger kids who may need help in specific areas.
Kids can assist with homework, reading, or even practicing life skills like organization and time management.

9. Organize a Clothing Swap

A clothing swap is an eco-friendly and fun way to help those in need while promoting sustainability. Kids can organize a clothing swap event where they exchange gently used clothes or donate items they no longer need to those who may benefit from them.

How to Start :
Host the event at home or collaborate with a local community center, school, or church.
Set up a designated area for clothes, and encourage people to bring gently used items.
Ensure there are clothing racks or bins available, and organize clothes by size and type to make the exchange easier.

10. Support a Local Food Bank

Food banks rely on volunteers to sort donations, prepare meals, and distribute food to families in need. Kids can help by organizing food drives at school, church, or within the community and then assist in sorting and packaging the donations for delivery.

How to Start :
Reach out to a local food bank to learn about the types of donations they need and any volunteer opportunities available.
Host a food drive at school or in your neighborhood to collect canned goods or non-perishable items.
Volunteer with the food bank to sort, pack, or distribute food to families.

Every Little Bit Helps

Community service is an opportunity for kids to learn valuable life skills, develop empathy, and make meaningful connections with others. Whether they’re organizing a charity drive, volunteering at an animal shelter, or simply spending time with elderly neighbors, every act of kindness makes a difference. As kids grow, their involvement in service activities can shape their values and inspire them to continue contributing to their communities throughout their lives.

Encourage your child to explore different service opportunities to see what sparks their interest and passion. By teaching the importance of helping others, we empower kids to be compassionate, responsible, and engaged citizens who can make the world a better place—one small action at a time.

Safety of Foam PIts

morgan@pinngym.com (Morgan Kuchynka) — Tue, 03 Dec 2024 21:19:22 GMT

Foam pits have become a hallmark of many gymnastic and acrobatic environments, offering an exciting way to practice high-flying stunts and complicated maneuvers without the risk of injury. Whether in trampoline parks, gymnastics facilities, or cheerleading arenas, foam pits are often seen as the ultimate safety feature, cushioning athletes as they land from daring flips, jumps, and dives. But how safe are foam pits, really?

While foam pits certainly reduce the likelihood of serious injury, they’re not foolproof. Like any piece of equipment, foam pits come with their own set of risks and considerations. In this blog post, we’ll explore the pros and cons of foam pits, discuss the potential hazards, and provide essential tips on how to use foam pits safely.

What is a Foam Pit?

Before diving into the safety aspect, let’s first understand what foam pits are. Essentially, foam pits are large containers filled with soft, lightweight foam cubes designed to absorb the impact of a fall. The cubes are typically made from high-density foam, which offers a cushion without being too firm. Foam pits are primarily used in activities like gymnastics, cheerleading, diving, parkour, and trampoline parks, allowing athletes to practice stunts, flips, and jumps with reduced fear of injury.

The idea behind foam pits is to provide a softer landing surface, so athletes can execute high-risk maneuvers, knowing they have a safe place to land. But despite their popularity and widespread use, foam pits are not without risks.

The Benefits of Foam Pits

Reduced Impact on Joints
The primary benefit of foam pits is their ability to absorb impact. When an athlete falls or lands from a great height, the foam cubes distribute the force across the body, reducing the strain on the joints and muscles. This can help prevent injuries like sprains, strains, and joint damage.
Encouraging Progression
Foam pits provide a safe space for athletes to practice new tricks and techniques without the fear of hitting the ground hard. This encourages progression, as athletes can take on more difficult skills that they may not otherwise attempt if they were worried about hurting themselves.
Versatility Across Disciplines
Foam pits are versatile and are used in a variety of sports, from gymnastics to freestyle diving to parkour and more. This flexibility makes them a valuable addition to many athletic environments, providing a safe landing zone for different types of activities.
Psychological Safety
There’s a mental component to safety as well. Knowing that a foam pit is there to cushion your fall can make a big difference in an athlete’s confidence. For beginners, especially, foam pits offer a reassuring sense of security, which is critical in encouraging them to take on new challenges.

Potential Hazards of Foam Pits

Despite their many benefits, foam pits do come with some risks. It's important to recognize that foam pits are not 100% safe and can lead to injuries if not used properly or if they’re poorly maintained. Here are some of the potential hazards:

Entrapment
One of the most significant risks associated with foam pits is the potential for entrapment. If an athlete jumps into a foam pit incorrectly or lands in a way that causes them to become stuck or trapped within the foam cubes, they may find it difficult to escape. This can lead to suffocation or even cause serious injuries if the person is unable to free themselves quickly. This is particularly concerning if a person is disoriented after a jump or if the foam cubes have settled in a way that creates an uneven surface.
Depth of the Pit
While foam pits are meant to cushion falls, they can also present a hazard if they are not deep enough. A foam pit that’s too shallow may not provide enough cushion, especially for high-flying stunts or jumps. The athlete might still experience a painful or damaging landing, particularly if they land at an angle or hit the ground beneath the foam cubes. On the other hand, pits that are too deep can increase the risk of entrapment and complicate escape.
Foam Density
Not all foam cubes are created equal. The density and size of the foam cubes can significantly affect the safety of the pit. Softer, less dense foam may not absorb enough of the impact, leading to a harder landing, while foam that is too dense can become difficult to navigate, especially if the cubes are tightly packed. The quality of the foam can also degrade over time, losing its ability to cushion falls and leading to an unsafe pit.
Hidden Obstacles
In some foam pits, especially those in commercial trampoline parks, there may be hidden obstacles beneath the foam cubes. These could be hard surfaces like wooden beams, metal supports, or even other equipment that wasn’t properly cleared. If a person accidentally lands on one of these hidden objects, it could result in serious injury.
Poor Maintenance
Foam pits require regular maintenance to ensure they remain safe. Over time, foam cubes can become compressed, worn out, and less effective at absorbing impact. If the foam pit is not cleaned or rearranged regularly, it can become uneven, leading to dangerous situations where athletes could twist an ankle or fall awkwardly.

Tips for Using Foam Pits Safely

So, how can you ensure your safety when using foam pits? Here are a few important tips to help reduce the risk of injury:

Follow the Rules and Instructions
Always adhere to the guidelines set by the facility or gym. Many foam pit-related accidents occur when people disregard the safety rules, such as diving in from an unsafe height or attempting stunts that are beyond their current ability. Instructors and staff members at these facilities are there to help you, so always listen to their advice.
Check the Pit Before Use
Before diving into the foam pit, take a quick look at the condition of the foam. Ensure that the cubes are evenly spread and there are no visible hazards like exposed surfaces or broken foam pieces. If something seems off, notify the facility staff immediately.
Be Mindful of the Depth
If you’re unsure about the depth of the pit, ask an instructor or staff member about the recommended height for jumps. A deeper pit is generally safer for high-flying stunts, but it should still be regularly maintained to ensure it’s safe for use.
Land Safely
Always practice proper landing techniques, even when jumping into a foam pit. While foam pits provide cushioning, improper technique can still lead to injuries. Focus on landing with your knees slightly bent and your body relaxed to avoid any unnecessary strain.
Avoid Horseplay
It can be tempting to jump and tumble in the foam pit just for fun, but horseplay can lead to accidents. Jumping from excessive heights, crowding around the pit, or pushing others into it can increase the risk of injury. Always keep the focus on safe, controlled movements.
Don’t Overestimate the Pit’s Safety
Remember that foam pits are not a guarantee against injury. While they can help prevent serious accidents, they don’t eliminate all risks. Use foam pits as a tool for practicing, but always be cautious and aware of your surroundings.

Foam pits, when properly maintained and used correctly, are a valuable safety feature for athletes practicing high-risk maneuvers. They can significantly reduce the risk of injury and boost confidence during training sessions. However, like any piece of equipment, foam pits come with their own set of hazards, from entrapment to hidden obstacles, and should never be considered completely risk-free.

By understanding the benefits and potential risks of foam pits, and by following safety guidelines, you can help ensure a safer experience while using them. Always remember that safety should be your top priority—whether you’re flipping, jumping, or tumbling into the foam pit. With the right precautions, foam pits can continue to be a fun and safe way to improve your skills and explore new techniques.

Top Tier Foam Pit Maintenance

1. Covered Foam

Covered Foam is like gold in the gymnastics community. This foam delays the decay of the foam blocks and prevents the foam dust from getting into the air and into the bottom of the foam pit. Most foam blocks are sold uncovered. The covers are sold separately and must be put on each block. Though a tedious task, the long term pay offs include long lasting foam and safer air quality for athletes and coaches.

2. Pit Fluffing System

A pit fluffing system is installed by adding an air bladder into the bottom of the pit. An air blower is then attached to the bladder to inflate. Typically a switch operates the blower so that maintenance can be done on an as scheduled and as needed basis. The air blower inflates the bladder and pushes compressed foam up and sometimes even out of the pit. This process recreates all of the air pockets necessary for safe landings. It also makes it easier to clean out pits to ensure their safety for athletes.

The safety of foam pits is reliant upon proper maintenance and use. When foam pits are used properly and well maintained, they make an excellent training tool for new skills. They also allow skills to be repeated without stress to the body that might normally be caused by short or improper landings.

If you are planning to have a foam pit, be sure to create a regular maintenance log and educate staff and participants in safe landing techniques .

Happy Training!

Does KT Tape Work?

Tue, 03 Dec 2024 21:09:09 GMT

I don’t think I’ve been to a competition this year without seeing an athlete with KT tape somewhere on their body. I suspect none of the athletes had it applied by someone CKTP (took the class to know how to apply it). You Tube may have been the instructor or perhaps just trial and error. Occasionally I look at the various different colors of elastic tape on an athlete and wonder if the intention is truly therapeutic or just art. Occasionally, the athlete has so much KT tape applied, I have to resist my curiosity to go to the coach and ask what the athlete is hoping to achieve – pain relief or perhaps just creativity? By the way, regardless of the color, all KT tape is similar tension: unlike theraband tubing where colors signify various resistance.

The Positives of Using KT Tape

When put on correctly , there is some research suggesting it can help swelling and decrease pain.
It’s “cool” and the placebo effect may convince an athlete they are able to do more because they are wearing it.
It’s not cheap - some may believe it is better than other therapies because they paid more.
Even if put on incorrectly - it rarely has caused injury, although there are some theoretical risks- if a vessel is compressed on the neck an athlete could get a headache, dizziness, or faint; the skin could get a rash if the athlete is allergic to the adhesive).

The Negatives of Using KT Tape

It’s elastic and because it doesn’t act like typical athletic tape - should not be used for stability
KT tape is not the same as athletic tape, pre wrap, McConnell tape, or rock tape - and trying to interchange tapes is sure to disappoint
There is very little research proving it does anything at all
A class action law suit suggests that KT tape “promised” more in how effective it is than the company can actually prove (deliver) - you can receive money back if you return to the company

Final Thoughts on KT Tape

I think if applied correctly and for a reason that is in the scope of using the tape - KT tape could be tried – if the athlete thinks it helps (even if research can’t prove why) - then I don’t see any harm. On the other hand, trying to use it for reasons it isn’t intended, or putting it on without knowledge of what you are doing may not only be a waste of money, but potentially results in the athlete missing out on a therapy or treatment that actually could be helping them.

KT tape is not a “fix everything” miracle. It’s basically a stretchy tape. To be fair KT tape is a water resistant, elastic, with pores adhesive tape that, theoretically, slightly lifts the skin if applied correctly, with the goal of reducing swelling and pain.

If you would like your athlete to see a CKTP - email me and I can get you contact information for one in the Kansas City area.

Dr. Randy Goldstein

Board Certified Pediatrician with an interest in Sports Medicine

Concussion Management Team

Team Medicine

Dance Terminology

Tue, 03 Dec 2024 21:05:10 GMT

Dance Terminology for Parents: 10 Terms Every Dance Mom (or Dad) Should Know

Whether you're stepping into the studio for the first time or have been dancing for years, understanding the language of dance is crucial for mastering new moves and connecting with your instructors and fellow dancers. From plié to pirouette, dance terminology is as much a part of the art form as the movements themselves. In this guide, we’ll break down the key terms every dancer should know, helping you feel more confident and fluent in the world of dance. Let’s dive into the essential vocabulary that will not only enhance your technique but also deepen your appreciation of this beautiful, expressive form of movement.

What is a Tendu?

One of the first skills that ballet classes, and many jazz classes are working on is the tendu which literally translates from French as “stretched”. It is taught as the action of stretching your leg and foot out from one position to another, while keeping it on the floor. While often referred to as simply “tendu” the complete term is battement tendu . Tendu’s can either be done as the main step or as a lead in to another step.

What is Relevé?

In combo and ballet classes there is a heavy focus on the relevé, which means “raised”. It describes the action when a dancer rises up and seemingly stands “on their toes”. Relevé is a ballet step that is taught to beginners in some of the earliest classes and can be done in many different positions and on one or both legs. Relevé builds strength in a dancer’s feet, calves, and thighs that allows him or her to do many types of jumps and turns. We do relevés in a long series during class for warm up for kids to gain strength in their feet and entire legs.

What is a Cabriole?

While working on various leaps, a fun jump that has been introduced in some classes is the cabriole. Cabriole is a ballet term meaning “caper”. In a cabriole, a dancer jumps in the air off one leg as the other is thrown upwards, the bottom leg raises to meet and beat with the top leg. Cabrioles can be done in a variety of positions and at different degrees. They can be done devant, derrière and à la seconde (front, back or side) and in any position of the body.

What is a Pique Turn?

Pique Turn means “pricked turn”. Dancers will step directly on to a foot in relevé while the working leg is in passe (most commonly used), arabesque, attitude or any other position that may be given.

What is a Shuffle?

One of the focuses in tap classes is a shuffle ball change which is first completed by doing a shuffle, which involves brushing the foot forward then in a back direction done fast in a 16th note rhythm. Followed by a ball change, which involves transitioning weight on the balls of the feet from each foot.

What is a Flap?

Another skill focus in our tap classes is a flap . A flap is a quick brush step to the front. Striking forward to the floor, then step forward and put weight on the working foot. Usually a flap is done forwards but can be done in other directions as well.

What is a Shim Sham?

Shim Sham is a shuffle step right, shuffle step left, shuffle ball change both feet, then shuffle step right. It is then repeated then reversed. This is used in tap classes as a way to challenge students to combine steps that they have already learned.

What is a Grand Jeté?

Most dance classes are working on grand jetés meaning “big throw”. It describes a big jump where the dancer throws one leg into the air, pushes off the floor with the other, jumping into the air and landing again on the first leg. This is a great beginner leap to learn as it helps kids to learn to jump high off the ground.

What is a Chaîné?

A turn that combo classes are working on are chaînés. Chaîné is a French term that means “chains” or “links”. Chaînés are when a dancer is preforming a series of turns on both feet, picking up each foot back and forth in order to keep moving in a line or circle.

Now that you know more about dance terminology, see if you can spot any of these moves at your child's next dance class! Better yet, try some of them at home - just make sure you have cleared some space in your living room :)

Top Six Gross Motor Skills for 5 Year Olds

Tue, 03 Dec 2024 20:09:25 GMT

Top Six Gross Motor Skills for 5 Year Olds

Gross motor skills are movements that involve the large muscles of the arms, legs, and torso. These skills include jumping, climbing, walking, and much more. Gross motor effects one's balance, coordination, body awareness, and strength. Each child develops at their own rate, however, there are development milestones that can help guide you in knowing what to expect and when. In addition, the milestones can serve as a guide of what to practice and incorporate into your child's play. Gross motor development is linked to success at home and in the classroom. Let's take a look at six skills your five-year-old should practice for kindergarten readiness.

Hop On One Foot for 4-6 Feet

Create a hopscotch game in your driveway. It will not only be fun to play, but it has many great benefits for your child's development.
Play the floor is lava . Lay out different objects or sheets of paper and have your son or daughter hop from object to object without touching the lava.
Jump on the trampoline . Strengthening the jump with two feet will help those who struggle to hop on one foot.
Jump over the snake . Wiggle a rope or jump rope like a snake and practice jumping, hopping, and leaping over it. Don't let it get you!

Catch a Small Ball Thrown from 5-6 Feet Away

Toss and catch a scarf or balloon. Starting with slow moving objects helps your child develop the hand eye coordination and tracking necessary to catch.
Bat a balloon. Challenge your child to bat a balloon and keep it in the air for 10 seconds. Keep increasing the length of time.
Use a cone to play catch. Toss a ball at your child and have them try to catch it in a cone or bucket.
Play catch. Start with a soft foam ball this makes it easy for your child to grab and catch. Start close together and have your child take one step back each time they make the catch.

Keep in mind catching requires a lot of practice. It requires hand eye coordination, motor planning, balance, visual acuity, and depth perception. Patience is key!

Walk Backwards 10 Steps, Placing the Toe of One Foot Behind the Heel

Demonstrate and practice. Show your child what heel-toe walking looks like. Practice the action going forward first.
Walk on a line . Use a line or rope as the guide. Have your child walk forward and backward, practicing the toe-to-heel motion.
Take it to the curb . Use the curb as an opportunity to practice this skill.
Practice on the balance beam . Find a balance beam at a local playground, visit an open gym, or enroll in a gymnastics class. The balance beam is the perfect place to master the art of toe-to-heel walking. It is taught in almost all beginner classes.

Balance on One Foot for Three Seconds with Closed Eyes

Play Sturdy Birdy . Sturdy Birdy is a Fat Brain Toys game for children ages 5-7. The game includes many different balance challenges including standing on one foot and balancing with your eyes shut. This game is sure to have your child smiling and having fun while building their gross motor skills.
Introduce your child to yoga . Yoga is the perfect opportunity to work on balance, coordination, and control. Plus, it will likely be a great calm activity to help your child unwind.
Play the freeze game . Play your favorite tunes and have your child dance, skip, or run until the music stops. When the music stops, freeze. Once they have the game down have them freeze on one foot or with their eyes closed.

Throw a Small Ball About 12 Feet to a Target

Play bean bag toss . Teach your child how to play Cornhole or simply set up hula hoops as targets and see how many bean bags they can toss into the hoop.
Bucket toss. Practice throwing tennis or softballs into a bucket. Start close and move back after successful attempts.
Water balloon darts . Create a target with chalk and see if you can hit the bullseye with the water balloon.
Play basketball, baseball or football in your backyard . The more opportunity your child has to catch and throw the better they will become.

Hang on a Bar for 5 Seconds

Provide monkey bar challenges . Take a trip to the playground and practice the monkey bars. See if your child can make it one step further each time.
Animal walk around the house. Pretend to be a bear, a dog, a cat, or a crab and crawl or walk around the house. Animal walking builds arm strength.
Build grip strength. Play with play dough, slime, puzzles, or clothespins.
Participate in a ninja class . Ninja classes provide many opportunities to hang, swing, and build upper body strength.

Practicing gross motor activities is valuable and fun! Gross motor helps your child in the classroom, daily life, sports, and helps them develop fine motor skills.

Three Year Old Milestones: Social, Cognitive, and Gross Motor

Tue, 03 Dec 2024 19:58:19 GMT

Three Year Old Milestones: Social, Cognitive, and Gross Motor

According to the CDC, three year olds have a variety of milestones that caregivers and parents should be looking for. These milestones include social and emotional, language and communication, thinking and problem solving, and gross motor development.

There are many weekly activities that can promote child development in all of these areas. Preschool Gymnastics offers challenges and encouragement to developing not just the physical, movement based milestones, but also many of those under the social, emotional, language, and thinking umbrellas.

Social and Emotional Milestones

Three year olds are able to participate in gymnastics classes without the help of a parent. This separation may cause some initial anxiety, but it is important for three year olds to develop the ability to separate from mom and dad willingly, knowing that they will return to their parent after class.

In addition, three year olds should be able to copy an adult or friend. What better way to learn this than gymnastics? The instructor will demonstrate the skill or station and then ask the child to repeat it. Sometimes, they will also have the opportunity to watch a classmate prior to mimicking the action.

Lastly, preschool gymnastics classes teach children to take turns. They have to wait for the person in front of them to finish before attempting a forward roll. They have to wait for their teacher's attention. There are also many cooperative games and activities built into warm up and cool down that reinforce the importance of team work and taking turns.

List of Three Year Old Social and Emotional Milestones

Copies adults and friends
Shows affection for friends without prompting
Takes turns in games
Shows concern for crying friend
Understands the idea of “mine” and “his” or “hers”
Shows a wide range of emotions
Separates easily from mom and dad
May get upset with major changes in routine
Dresses and undresses self

Language and Communication Milestones

Following instructions is a very important skill taught and reinforced in preschool gymnastics classes. Students are given many opportunities throughout the duration of class to follow through on instructions given by the coach.

These instructions include directional words such as "in", "on" and "under". In addition, coaches expect students to know each others' names and use friends as partners at stations or in group activities. While there is absolutely a learning curve to being successful at following said instructions and learning the vocabulary of directional phrases and classmate names, with continued practice, three year olds will advance in both language and communication.

List of Three Year Old Language and Communication Milestones

Follows instructions with 2 or 3 steps
Can name most familiar things
Understands words like “in,” “on,” and “under”
Says first name, age, and sex
Names a friend
Says words like “I,” “me,” “we,” and “you” and some plurals (cars, dogs, cats)
Talks well enough for strangers to understand most of the time
Carries on a conversation using 2 to 3 sentences

Cognitive (learning, thinking, problem-solving) Milestones

Gymnastics introduces three year olds to the world of physics. They become curious as to how the equipment works, the difference between forward and backward rolls, and how to balance their bodies on a narrow beam. A popular game of builders and destroyers even works block stacking in the middle of class!

In addition to being exposed to new equipment and skills, preschool classes use color matching and puzzles to challenge both the mind and the body. A favorite drill involves carrying a puzzle piece while walking across the balance beam and then placing the piece into the correct part of the puzzle when reaching the end of the balance beam.

Lastly, developing grip strength is vital to teaching the beginning stages of handwriting. Whether hanging on a bar, building at a manipulative station, or using clothespins at a return station, preschool gymnasts are not just developing gymnastics skills, they are developing the skills they need to draw circles, lines, and eventually letters.

List of Three Year Old Cognitive Milestones

Can work toys with buttons, levers, and moving parts
Plays make-believe with dolls, animals, and people
Does puzzles with 3 or 4 pieces
Understands what “two” means
Copies a circle with pencil or crayon
Turns book pages one at a time
Builds towers of more than 6 blocks
Screws and unscrews jar lids or turns door handle

Movement and Physical Development Milestones

Of course, the most obvious benefits to gymnastics are physical. Students in gymnastics practice climbing, running, jumping, and swinging. They develop muscular strength and flexibility that allows them to easily accomplish gross motor milestones. Many programs even have mats in the shape of stairs to practice walking up and down stairs in the most fun way - maybe jumping into the foam pit!

List of Three Year Old Gross Motor Milestones

Climbs well
Runs easily
Pedals a tricycle (3-wheel bike)
Walks up and down stairs, one foot on each step

In conclusion, there are many important three year old milestones. As a parent or caregiver, it is important to keep an eye on all areas of development. Finding weekly activities that promote development in all areas will give your child a head start towards lifelong learning. Has your three year old reached these important developmental milestones?

3 Handstand Drills You Can Do at Home

Tue, 03 Dec 2024 19:49:49 GMT

3 Handstand Drills You Can Do at Home

Did you know that the handstand is one of the most fundamental skills in gymnastics? Whether you're working on tumbling passes, bars, or beam routines, a solid handstand lays the groundwork for countless advanced movements. Not only is it essential in gymnastics, but handstands also help develop body awareness, upper body strength, and balance—skills that are beneficial for athletes in many sports and fitness disciplines.

Fortunately, you don’t need to be in a gym to work on your handstand technique. With just a little space, a wall, and some determination, you can improve your handstand from the comfort of your home. Here are three handstand drills you can practice today:

1. Practice the Handstand Shape

Before you ever kick up into a handstand, it’s critical to understand the correct body position. Practicing the handstand shape on the floor helps build muscle memory and alignment.

How to do it:

Lay flat on your stomach with your arms extended overhead.
Press your hands against a wall or couch to mimic the feeling of pushing into the floor.
Pull your belly button in toward your spine and flatten your hips into the floor to eliminate any arch in your lower back.
Squeeze your glutes and legs together tightly, reaching long through your toes and fingertips.

Tip: This should feel like every muscle in your body is working together. Try holding this position for 10–30 seconds, rest, then repeat 3–5 times. Over time, aim to increase how long you can hold this shape without losing form.

Why it matters: This shape is the foundation of a handstand. Whether you're upside down or just lying on the floor, your body should stay straight, tight, and controlled. Learning this on the ground makes it easier to maintain once you're actually in the air.

2. Pike Handstand

This is a great progression drill to build strength and get used to the feeling of being upside down, without needing to fully commit to a freestanding handstand.

How to do it:

Start by placing your hands shoulder-width apart on the floor.
Put your feet up on a sturdy surface like a couch, ottoman, or low table.
Walk your hands in slightly so your hips lift directly over your shoulders and hands, creating a right angle—or an upside-down "L"—with your body.
Keep your arms straight and push through your shoulders to avoid collapsing.
Engage your core and look toward your hands to help with balance.

Progression: Once you're comfortable in this position, try lifting one leg up into the air so it points straight up toward the ceiling. Your body should now resemble a half-handstand, with one leg extended and the other still supported by the couch.

Why it matters: This drill helps develop shoulder strength, core control, and comfort in an inverted position. It’s an excellent bridge between floor drills and full wall-supported or freestanding handstands.

3. Wall Handstand

Now it’s time to get fully vertical! Wall handstands allow you to safely practice the full handstand shape with added support, while still developing the strength and balance needed for freestanding handstands later on.

How to do it:

Find a clear wall and place your hands a few inches away from the base.
Walk your feet up the wall and your hands in until your body is in a straight line.
Try to get your hips and stomach flat against the wall. Your chin should gently touch the wall, with your eyes focused on your hands.
Point your toes and squeeze your legs together to create a tight, straight line.

Challenge yourself: When you feel stable, walk your hands a little farther away from the wall. This increases the difficulty and helps you begin finding your balance without full support.

Why it matters: Wall handstands are an ideal way to practice your alignment and control. Over time, you'll build the shoulder strength and muscle memory required to kick up and hold a handstand on your own.

Final Thoughts

No matter your level of experience, consistent handstand practice is incredibly valuable. Beginners benefit from learning the correct body shapes and building strength, while more advanced gymnasts use these drills to maintain control and refine their form.

Remember, progress takes time. Celebrate small victories—whether it's holding your handstand for a few extra seconds or improving your alignment in a wall handstand. Practicing just a few minutes a day can lead to noticeable improvements over time.

So, roll out your mat, clear some space, and start working on those handstands—you’ve got this!

3 Benefits of Ninja Warrior Courses

Tue, 03 Dec 2024 19:45:23 GMT

3 Benefits of Ninja Warrior Courses

Ninja training is very critical to sports performance and great mobility. Ninja training is not just great for kids, but it is also great for adults as it helps to build strength and a healthy lifestyle. Here are the top three benefits of ninja warrior courses.

1. Improves Functional Strength

Functional strength is very important, and ninja warrior training pushes this with difficult courses that you are trying to finish. It’s unlike other sports that might focus on a certain muscle group. For example, speed skaters, cyclists, hockey players, and figure skaters all naturally develop larger leg muscles by training for their sport. This is great for their sport, but an advantage of ninja warrior training is the diversity of muscle groups reached throughout the course.

Ninjas must have a great balance of muscular functional strength because there are many different types of courses that require different types of muscular groups to be successful. Having balanced functional strength prepares ninjas for any different course that is thrown their way, but it also helps out a ninja in any sport that they are also trying to succeed in.

2. Increased Focus and Precision

In ninja warrior training, precision is required at a high level in many of all the challenges that they face. It is like a player getting in a zone in their sport. Ninja warriors have to find the same mindset. It is important to be focused on the task at hand, especially when involved in ninja obstacles or any sport. Lack of focus could result in failed obstacles, losing and the most important thing - injury.

3. Building Core Strength

Core strength is probably one of the biggest factors in ninja warrior training but also in all other sports. I have personally witnessed my performance on the court improve immensely because I worked on my core the summer before. Without core strength an athlete’s body will struggle to maintain proper posture. Ninja Warrior helps athletes develop core strength in a fun way. This core strength development helps ninjas leap between obstacles, scale walls, balance on unruly obstacles, and much more.

Ninja training is a fun and active way to stay in shape and be fit. What an easy way for kids to get the exercise they need!

Four Year Old Milestones: Social, Cognitive, and Gross Motor

Tue, 03 Dec 2024 19:38:44 GMT

Four Year Old Milestones: Social, Cognitive, and Gross Motor

Four year olds have many milestones that help indicate proper development. According to the CDC, four year olds have a variety of milestones that caregivers and parents should be looking for. These milestones include social and emotional, language and communication, thinking and problem solving, and gross motor development.

Social and Emotional Milestones

Four year olds are social creatures. Most would rather play with others than by themselves. Gymnastics offers the perfect place to play with others! It also teaches cooperation in many ways. Children are helpers in the class, gather small props or supplies, listen to instructions, encourage their classmates, and adhere to standards of behavior.

In addition, four year olds love trying new things. They are so excited when new drills are introduced - and even more excited when they are successful at new skills!

List of Four Year Old Social and Emotional Milestones

Enjoys doing new things
Plays “Mom” and “Dad”
Is more and more creative with make-believe play
Would rather play with other children than by himself
Cooperates with other children
Often can’t tell what’s real and what’s make-believe
Talks about what she likes and what she is interested in

Language and Communication Milestones

During warm up, familiar songs are used to teach the routine of stretching. Students also love to answer the question "where is your butterfly going?" at this age. The stories they generate are priceless.

List of Four-Year-Old Language and Communication Milestones

Knows some basic rules of grammar, such as correctly using “he” and “she”
Sings a song or says a poem from memory such as the “Itsy Bitsy Spider” or the “Wheels on the Bus”
Tells stories
Can say first and last name

Cognitive (learning, thinking, problem-solving) Milestones

Gymnastics introduces four year olds to counting, colors, and numbers. Each class period when students warm up and stretch, they count to 10 as a class. Sometimes counting forward, other times counting backward, sometimes even counting in Spanish - counting is a very important part of every gymnastics class.

Gymnastics also teaches the concept of time. Rotations are the same length each class period, so athletes start to predict what is going to happen next and when. They also get so used to the routine sometimes they try to tell the coach what is coming next!

Lastly, grip strength is necessary for using scissors and handwriting. Many activities incorporated into preschool gymnastics develop grip strength. Yes, holding onto the bar and swinging do help with grip strength, but many preschool gymnastics programs also include side stations with Legos, clothespins, or velcro that help develop fine motor strength.

List of Four Year Old Cognitive Milestones

Names some colors and some numbers
Understands the idea of counting
Starts to understand time
Remembers parts of a story
Understands the idea of “same” and “different”
Draws a person with 2 to 4 body parts
Uses scissors
Starts to copy some capital letters
Plays board or card games
Tells you what he thinks is going to happen next in a book

Movement and Physical Development Milestones

Yes, gymnastics is a physical sport and has obvious physical benefits including developing flexibility and muscular strength. However, there are also many physical growth motor skills that gymnasts practice on a regular basis. Preschool gymnasts will run, climb, and jump every class. They begin working hurdles from one foot to two feet. They also practice balance in a variety of ways including on wobble spots, across the balance beam, or during direct instruction.

List of Four Year Old Gross Motor Milestones

Hops and stands on one foot up to 2 seconds
Catches a bounced ball most of the time
Pours, cuts with supervision, and mashes own food

In conclusion, there are many important four year old milestones. As a parent or caregiver, it is important to keep an eye on all areas of development. Finding weekly activities that promote development in all areas will give your child a head start towards lifelong learning.

5 Best Slime Recipes for Kids

Tue, 03 Dec 2024 19:25:04 GMT

5 Best Slime Recipes for Kids

Slime seemed to come screaming into relevance a couple years ago. As a camp coach, I had been doing slime crafts for years. I was super excited to see the slime craze catch on to a wider audience. Making slime is always such an exciting experience for kids, even if they’ve made it at least five times before. It never gets old watching a child grimace at how gross the ingredients look when they come together. The shouts of, “I’m not touching that!” never get old. It is also fun to watch the kids who get so into it that they’re elbow deep in goo by the time you’re done with the project.

Below are my five favorite slime recipes. Also, a quick note: make sure that any of the ingredients you add to your slime recipe are not going to irritate your kiddos’ skin. It is always best to ere on the side of caution. If your slime is too sticky, add more liquid starch. If you slime is too runny, add more glue. Even with precise measuring, you will most likely still have to experiment to get the desired consistency.

Fluffy Slime

Add 8 ounces of school glue to large bowl
Add 2 cups of shaving cream to glue and stir with large plastic spoon
Add ½ cup of liquid starch to mixture and stir
Once mixture starts to solidify, pick up and kneed with your hands

Glitter Slime

Add 8 ounces of school glue to large bowl
Add glitter to glue and mix with large plastic spoon
Add ½ cup of liquid starch to mixture and stir
Once mixture starts to solidify, pick up and kneed with your hands

Oobleck

Add ½ cup of cornstarch to a large bowl
Stir in ¼ cup of water to cornstarch
Once mixture is well-mixed, play with your hands to test how it can form a solid and also become like a liquid

Glow in the Dark Slime

Add 8 ounces of school glue to a large bowl
Add 2 tablespoons of glow in the dark paint to glue and stir with large plastic spoon
Add ½ cup of liquid starch to mixture and stir
Once mixture starts to solidify, pick up and kneed with your hands

Calming Slime

Add 8 ounces of school glue to large bowl
Add ½ cup of liquid starch to mixture and stir
Add 2-3 drops of lavender essential oil to mixture and stir
Once mixture starts to solidify, pick up and kneed with your hands

Slime is great and fun, but why should you let your kiddos play with slime? Is there any benefit, or are they just going to be holed up in their room playing with weird goopy stuff? Making and playing with slime can have great benefits.

Why Kids Should Play with Slime

Bonding time with your kiddo – Any time you do a creative activity with your kids it strengthens your bond. Exploring a new recipe together, even if it isn’t edible, creates a strong memory. Plus, you get to show your child that you are interested in something that they care about.
STEM – While you are making slime and bonding with your kiddo you can also talk to them about the science behind slime. You can use yummy words like molecules, polymers, reactions, viscosity. Slime is a non-newtonian fluid, which means that it is neither a liquid or a solid. How cool is that?!
Sensory Exploration – Playing with slime is great for the senses! Kiddos can touch, smell, see, and hear slime. Adding essential oils to your slime creates a smell experience that can be pleasing or disgusting based on the scent you choose. Seeing how the slime flows through your hands or sticks to your fingers can be intriguing or alarming. When kiddos play with slime it often forms air bubbles that make a popping sound when they burst. The one sense that I would not recommend engaging would be sense of taste. Licking the slime is not recommended, and would most likely result in illness. (Slime: how to develop fine motor skills for preschoolers)
Stress Relief – Having something to do with your hands, much like the fidget spinner craze, can relieve stress and anxiety. Add in a calming scent like lavender or spearmint, and you are good to go.

It seems as if the slime craze is here to stay. Embrace the mess, and reap the hidden benefits. Just don’t forget the two best reasons to make slime with your kids: getting to spend quality bonding time with your kiddo, and it is FUN!

What is Xcel Bronze Team?

Mon, 02 Dec 2024 15:47:27 GMT

Xcel Bronze is a USA Gymnastics competitive level. It allows gymnasts to showcase their skills on a competitive level against other USAG gym clubs in the Kansas City metropolitan area. Bronze competitions are a fun and exciting opportunity for gymnasts to perform their skills on each event . Bronze team members meet once a week to memorize, practice, and perfect their routines, in addition to their recreational gymnastics class. Bronze participants typically range in age from 6-12.

1. Showcase Your Skills

Gymnasts work very hard to learn and perfect their skills. They practice many hours to master skills such as a round off on floor or a back hip circle on bars. While practicing and learning are fun, it is great to have an opportunity to showcase what you learn. Bronze competitions provide the perfect opportunity to showcase your gymnast's hard work in front of parents, teammates, coaches, and fans.

2. Gain Competitive Experience

Bronze competitions provide a great introduction to the competitive experience. Bronze competitors learn to perform their routine in front of a crowd. They experience the pre-meet jitters and learn to handle the nervous and excited energy. Competitors learn to perform in front of a crowd and in front of judges. They also learn that not everyone will receive first place or an award at every meet, which helps the gymnast learn the importance of personal best and goal setting.

3. Build Confidence in a Team Environment

Overall, Bronze Team is a great way for gymnasts to be a part of a team and increase their belief in themselves. Bronze gymnasts are able to encourage each other during class and competition as they progress. Gymnasts have the opportunity to learn new skills, advance to higher levels, qualify for State Meets, and reap the benefits of gymnastics. Typically gymnasts in Int/Adv or higher meet the skill requirements for Bronze.

Coaching Philosophy

morgan@pinngym.com (Morgan Kuchynka) — Mon, 02 Dec 2024 15:22:57 GMT

Coaching Philosophy

A coaching philosophy is a way for a coach to identify a purpose, coaching values, and a leadership style. It is an important piece of any and all sports programs. A coaching philosophy helps create cohesion within a program. It allows for all coaches within a program to operate under the same principles, and to have the same goals. A coaching philosophy also allows coaches to create a long-term goal, and in effect be able to create long term lesson plans.

Coaching Mission Statement

The mission of Pinnacle Gymnastics, Dance, and Ninja is to empower youth to reach their physical and mental potential through sport. We employ an energetic, skilled coaching staff, that provides the best level of instruction for every child regardless of ability. Self-motivation, perseverance, dedication: the lessons learned at Pinnacle carry far beyond the walls of the gym. Our goal is to teach gymnastics, tumbling, dance, and ninja in a fun, safe environment, and to enrich children’s self-esteem.

Seven Characteristics of Pinnacle Gymnastics Coaches

Passion – You must get up in the morning and have a deep desire to come to work, to help people, and to want to help customers!
Belief – You need to believe in yourself, your abilities as a teacher, and the value of our sport in the lives of your students. You also need to believe in this company and its mission.
Strategy – We’ll give you the tools to teach your classes or work in the office. You need to bring your personal passion to class to achieve the ultimate effectiveness.
Values and Principles – To be a good person and staff member you have to possess concrete principles such as honesty, integrity, trust, and respect. These values and principles are the glue that bind this staff together and creates teamwork. You cannot stray from these principles. They have to be rock solid.
Energy – You are expected to come to the gym exuding bounds of energy from the first hour of your shift to the closing of the last class.
Master of Communication – There has to be constant communication between management, staff, and students. Communication between staff members and managers is critical.
Enthusiasm – Think – the last four letters “i-a-s-m” could stand for I Am Sold on Myself. Have confidence in yourself and you will appear enthusiastic!

Mentoring children is an awesome responsibility. They look up to you and admire you. The above characteristics will help you on your way to becoming an impactful mentor, coach, and person.

Understanding Gymnastics Terminology A Guide for Watching Competitions

Wed, 24 Jul 2024 18:30:00 GMT

Understanding Gymnastics Terminology

Are you ready to dive headfirst into the exciting and dynamic world of elite gymnastics? In this comprehensive guide, we will break down the terminology you need to know to fully immerse yourself in the thrilling competitions that showcase the incredible skills and athleticism of gymnasts around the world. Whether you're a seasoned fan or new to the sport, this guide will help you understand the intricacies of vault, uneven bars, balance beam, and floor exercise terms. Get ready to learn the language of gymnastics and gain a deeper appreciation for the sport's complexity and beauty. Dive into the world of elite gymnastics with this comprehensive guide to the terminology you'll hear during competitions.

Women's gymnastics is a mesmerizing display of grace, strength, and precision, with each apparatus showcasing the incredible talents of the athletes. The vault, where gymnasts perform breathtaking Yurchenko, Amanar, and Cheng vaults, requires explosive power and perfect technique. Moving on to the uneven bars, skills like the kip, Tkachek, and Pak Salto demonstrate the gymnasts' agility and daring as they navigate the high-flying transitions. The balance beam demands unwavering focus and control, with aerial cartwheels, double back dismounts, and the challenging Wolf Turn adding an element of artistry to the routine. Finally, the floor exercise is a dazzling display of athleticism, with skills like the Double Arabian, Biles, and the awe-inspiring Triple-Double captivating audiences worldwide. Understanding the intricacies of judging jargon, from D scores to E scores, gives insight into the scoring process and the elements that make up a gymnast's final score. As we delve into the world of elite gymnastics, we gain a deeper appreciation for the dedication and skill required to excel in this demanding sport.

Vault Terms:

Yurchenko: round-off entry vault, a family of vaults performed in artistic gymnastics in which the gymnast does a round-off onto the springboard and a back handspring onto the vaulting table
Amanar: A two-and-a-half twisting Yurchenko vault.The gymnast performs two-and-a-half twists during one salto (flip) off the vaulting table before landing on the mat.
Cheng: Round-off, back-handspring with ½ turn entry onto the vaulting table –front stretched somersault with 1½ twist

Uneven Bar Terms:

Kip: the gymnast has to swing, then fold or pike at the hips, quickly pull the bar up their legs to land on top of the bar.
Tkachek: A single bar release where the gymnast swings on the bar with a backward giant, releases and travels over the bar in the straddle position and catches it on the other side.
Pak Salto: A release move that starts with the gymnast hanging on the high bar and facing the low bar, then swinging forwards towards the low bar and performing a straight backward salto to catch the low bar.

Balance Beam Terms:

Aerial cartwheel: A cartwheel with no hands. It starts and ends the same way as a cartwheel, the only difference is that instead of the gymnast putting her hands down on the beam, she pushes off her front leg and flips through the air, landing back down on the beam on one leg before placing the other down too.
Double back dismount: Two consecutive backwards somersaults off the beam before landing on the floor.
Wolf Turn: In a squat position, the gymnast extends one foot on the beam, winds her arms and spins, returning to her original position.

Floor Exercise Terms:

Double Arabian: An E-level skill. It starts with the same take off as the other double saltos. After the gymnast punches off the ground, she does a half turn and flips forward twice, performing a double front flip.
Biles: A double layout with a half-twist, which means that the body remains straight and elongated as they flip twice.
Triple-Double: the gymnast rotates around an axis going through her hips twice while at the same time rotating about an axis going from head to toe THREE times.

Judging Jargon: Knowing the Scores

Gymnastics scores are a combination of two factors:

D Score (Difficulty Score): Based on the complexity of the skills performed, determined by the "Code of Points" set by the International Gymnastics Federation (FIG).
E Score (Execution Score): Reflects the quality of execution, including form, control, landings, and artistry. Deductions are taken for wobbles, falls, stepping off the apparatus, and poor technique.
A gymnast's final score is the sum of D and E scores.

Now, let's shift our focus to the captivating world of men's gymnastics and how elite level routines are judged with precision and expertise. Men's gymnastics showcases incredible strength, agility, and skill on apparatus like rings and parallel bars. The iron cross on rings and the Healy on parallel bars are just a glimpse into the challenging moves these athletes perform. Just like in women's gymnastics, the scoring system for men's routines is based on a combination of D Score (Difficulty Score) and E Score (Execution Score). The D Score reflects the complexity of skills performed, while the E Score evaluates the quality of execution, including form and artistry. By understanding the intricacies of judging jargon and the elements that make up a gymnast's final score, we can truly appreciate the dedication and talent required to excel in this demanding sport. Let's continue our journey into the world of elite gymnastics, where every routine tells a unique story of athleticism and grace.

Rings Vocabulary:

Iron cross: the body is suspended upright while the arms are extended laterally, forming the shape of the cross. It is a move that requires significant shoulder and bicep tendon strength.
Maltese: A D-level skill. The gymnast holds his body parallel to the ground at ring height with arms extended laterally.
Inverted cross: A C-level skill. The cross is performed in an inverted (upside down) position.

Parallel Bars Vocabulary:

Healy: A skill that involves performing a 180-degree turn around one of the parallel bars while transitioning from a support hold to a handstand.
Diamidov: a forward swing with a 360-degree turn on one arm, returning to a handstand.
Stutz: the gymnast begins in a handstand and swings almost 360°, releasing the bar and executing a half turn as he reaches the peak of the swing.

In conclusion, diving into the world of elite gymnastics offers a captivating journey filled with grace, strength, and precision. From the mesmerizing displays on the vault, uneven bars, balance beam, and floor exercise in women's gymnastics to the incredible feats of strength on rings and parallel bars in men's gymnastics, every routine tells a unique story of athleticism and dedication. By understanding the terminology, scoring system, and judging jargon, we gain a deeper appreciation for the complexity and beauty of the sport. So, whether you're a seasoned fan or new to gymnastics, let this guide be your gateway to fully immersing yourself in the thrilling competitions and extraordinary talents of gymnasts around the world. Keep exploring, learning, and appreciating the world of elite gymnastics as you continue to follow this exciting sport.

How is Break Dance Scored at the Olympics?

Thu, 06 Jun 2024 20:48:00 GMT

Uncover the scoring system behind break dance competition at the Olympics and learn how judges evaluate performances. Breakers will compete head to head battles. There will not be a leaderboard.

Understanding Competitive Breaking Scoring Criteria

Break dance scoring at the Olympics is based on a set of criteria that judges use to evaluate performances. These criteria include technical elements, vocabulary, execution, musicality, and originality.

To understand break dance scoring at the Olympics, it is important to familiarize yourself with these criteria and how they are assessed by the panel of judges. Judges use a slider to compare dancers head to head in breaking battles.

Technical Elements Judged by the Panel

The panel of judges evaluates various technical elements during break dance performances. These elements include footwork, power moves, freezes, and transitions. Judges assess the quality, precision, and complexity of these technical elements to determine the score.

Each technical element is given a specific weightage, and judges look for mastery and creativity in the execution of these elements. The difficulty level of the technical elements also plays a significant role in the scoring process.

Technique accounts for 20% of the final score. The major focus areas for judging technique are:

Athleticism
Form (lines, angles, and shapes)
Body control
Dynamics
Spatial awareness

Vocabulary in Breaking Competitions

When it comes to break dance competitions at the Olympics, vocabulary plays a crucial role in determining the scores of performers. Vocabulary in break dance refers to the diverse range of moves, transitions, and styles that dancers incorporate into their performances. The more extensive and creative the vocabulary displayed by a dancer, the higher their score is likely to be. Breakers who can showcase a wide array of moves and techniques, while maintaining precision and control, are sure to impress the judges and stand out in the competition. So, for break dancers looking to excel on the Olympic stage, expanding and mastering their vocabulary is key to success.

Vocabulary accounts for 20% of the final score. The major focus areas for judging vocabulary are:

Variation
Quantity of moves
Repeat

Execution in Breaking Competitions

Execution refers to the overall quality and precision of the performance. Judges evaluate the cleanliness, control, and fluidity of the moves. The execution of technical elements, transitions, and musicality all contribute to the overall execution score. Judges should be able to identify a completed movement before they transition to a new one.

Execution accounts for 20% of the final score. The major focus areas for judging vocabulary are:

Cleanliness
Minimal to no slips, crashes, or falls
Consistency of flow
Composition
Storytelling (narrative)

Musicality in Breaking Competitions

In addition to technical elements, break dance scoring at the Olympics also takes into account musicality. Judges assess how well dancers interpret the music and express their emotions through their movements. Dancers must be able to quickly change their motion and rhythm to match the music.

Musicality accounts for 20% of the final score. The major focus areas for judging vocabulary are:

Rhythm
Texture
Synchronicity
Accenting

Originality in Breaking Competitions

Artistic expression includes factors such as creativity, originality, and style. Dancers are expected to showcase their unique style and bring their own personality to the performance. The ability to connect with the music and convey emotions through dance is highly valued in the scoring process.

Originality accounts for 20% of the final score. The major focus areas for judging vocabulary are:

Improvisation
Innovation
Spontaneity
Personality
Response

Additional Judging Criteria for Breaking

In addition to the criteria above, judges will observe and compare the physical, artistic, and performative abilities of the dancers. The impact of presentation on the overall score cannot be ignored. Judges consider the overall performance, stage presence, and audience engagement. Dancers who can captivate the audience and leave a lasting impression are more likely to receive higher scores.

Penalties in Breaking Competitions

Penalties in breaking dance competitions play a crucial role in maintaining fairness and upholding the integrity of the sport. Judges may impose penalties for various infractions, such as exceeding the time limit, using illegal moves, or displaying unsportsmanlike behavior.

There are three levels of penalties in breaking competitions:

Mild - these penalties are accidental or unintentional such as beginning a round before opponent and accidental physical contact. Mild penalties incur a 3% points deduction to the total score of the judge(s) that presses the penalty button.
Moderate - these penalties are non-violent, but intentional. They intimidate or degrade another person and include gestures toward judges, opponents, and the crowd. Moderate penalties incur a 6% points deduction to the total score of the judge(s) that presses the penalty button.
Severe - these penalties are intentional and aggressive, violent, or sexual in nature. They include pushing an opponent or getting in the way of an aerial move. Severe penalties incur a 10% points deduction to the total score of the judge(s) that presses the penalty button.

Sources:

WDSF Breaking Rules

Explained: Breaking rules, moves and format

9 Free Summer Activities for Kids!

Mon, 20 May 2024 15:30:00 GMT

Summer is finally here! The days are longer, the sun is shining, and the kids are... bouncing off the walls with boredom? Don't worry, parents! You don't need to break the bank to keep your little ones entertained. Here are some fantastic free (or almost-free) activities to create lasting summer memories with your crew!

Get Back to Nature:

Park Palooza: Pack a picnic lunch and head to your local park. Let the kids run wild on the playground, explore the walking trails, or have a friendly game of frisbee.
Nature Scavenger Hunt: Turn your neighborhood into an adventure! Create a list of things to find - different colored leaves, interesting rocks, types of birds - and see who can complete the list first.
Starry Nights : As the days get longer, the nights become perfect for stargazing. Download a free stargazing app and spread out a blanket in your backyard to explore the constellations.

Embrace the Arts:

Free Museum Days: Many museums offer free admission on specific days or evenings. Check your local listings and explore a new exhibit or historical site.
Sidewalk Masterpieces: Grab some colorful sidewalk chalk and turn your driveway or sidewalk into a work of art! Kids can create masterpieces, play hopscotch, or invent their own sidewalk games.
DIY Crafts: Get creative with materials you have around the house! Turn cardboard boxes into forts or robots, collect colorful leaves to make a nature collage, or have a family tie-dye party with old white t-shirts.

Splashing Fun (Almost Free):

Sprinkler Spectacle: Beat the heat with a simple sprinkler! Set it up in your backyard and let the kids cool off with a refreshing run-through.
Public Pool Paradise: Many communities offer free or low-cost public pools during the summer months. Pack your swimsuits and towels and enjoy a day of aquatic fun.
Water Balloon Wars: This classic backyard activity is a guaranteed crowd-pleaser! Fill up some water balloons (bonus points for biodegradable ones!), divide into teams, and soak each other in a friendly water battle.

Bonus Tip: Get the neighbors involved! Organize a community potluck in the park, a neighborhood block party, or a kids' sports day. Sharing the fun makes it even more special.

Remember: With a little creativity and planning, you can create a summer filled with free (or almost-free) fun for your kids. So ditch the screens, step outside, and make some magical summer memories together!

Back Handspring Drills, Warm Ups, and Stretches

Thu, 31 Aug 2023 20:23:00 GMT

Back Handspring Drills, Warm Ups, and Stretches

The back handspring is one of the most desired skills for athletes in gymnastics, cheerleading, dance, and even sports like soccer. Everyone from beginners to seasoned gymnasts is eager to “do a backflip.” But before jumping into the full back handspring, it's essential to focus on the foundational drills, stretches, and proper technique that will help build strength, flexibility, and body awareness. Let’s break down the steps to ensure you can safely and successfully achieve a back handspring!

Back Handspring Warm Up

Warming up the body before attempting any advanced tumbling skills, like a back handspring, is crucial. This not only prepares the body for the physical demands of the skill but also helps prevent injury. Elevating your core body temperature and loosening up the muscles involved will set the stage for a more effective and safe practice session.

Back Handspring Warm-Up Exercises:

Jumping Jacks: A classic cardio move to elevate your heart rate and get the body warmed up.
Mountain Climbers: Engages the core, shoulders, and legs, prepping the entire body for the quick movements of a back handspring.
Jumping Lunges: Strengthens the legs while helping with coordination and flexibility.
Push-ups: Builds arm, shoulder, and core strength, which are critical for maintaining proper form in a back handspring.
Full Body Sit-Ups: Engage the abs and core muscles to improve the tightness and control needed during the movement.

Jumping jacks
Mountain climbers
Jumping lunges
Push-ups
Full body sit-ups

Shoulder Stretches for Back Handsprings

The shoulders are a key area to focus on when preparing for a back handspring. In order to get the arms behind the head, you need flexibility and strength in the shoulder area. This flexibility ensures that the back handspring rotates properly and safely while keeping the head off the ground.

Shoulder Stretches:

Cat Stretch: Get into a tabletop position and gently arch and round the back. This helps loosen the shoulders, spine, and torso.
Elevated Bridge: This move stretches the shoulders and opens up the chest, which is essential for getting your arms in the proper position during a back handspring.
Bridge Rocks: In a bridge position, gently rock back and forth. This increases shoulder mobility and helps build the flexibility needed for the back handspring.
Shoulder Rotations: Stand tall and rotate your arms forward and backward in large circles. This increases shoulder mobility, which will help in pushing through the shoulders during the back handspring.

Back Handspring Shapes

Having the correct body shape while performing a back handspring is vital for both safety and technique. It's important to first master the static shapes before progressing to dynamic movements. These shapes represent the form the body should hold throughout the back handspring, helping ensure the athlete remains tight and controlled.

Static Shapes (No Movement):

Handstand Shape Lying on Back: Lying on your back, simulate the shape of a handstand by lifting your legs and pushing them towards the ceiling. This encourages body alignment.
Handstand Shape Lying on Stomach: Lying on your stomach, attempt to lift your legs and hips off the ground, reaching for the handstand position.
Standing Handstand Shape: Practicing the alignment of a handstand while standing against a wall helps build the proper body posture and muscle awareness.
Handstand Holds Against the Wall: Hold a handstand position against the wall for increasing amounts of time. This builds strength and endurance for maintaining a solid handstand position during the back handspring.

Dynamic Drills

Once you have a strong understanding of the static shapes, it's time to progress into dynamic movements. These drills help develop the body mechanics of a back handspring by adding motion to the shapes, which will help make the transition from static shapes to full skills smoother and more natural.

Back Handspring Drills:

Jumping Up and Onto a Smart Spotter That Doesn’t Roll
Why? This drill teaches athletes how to jump into the correct shape without actually flipping upside down. The goal is to focus on the correct jumping mechanics while preparing for the motion of a back handspring.
Jumping to Fly Back onto a Pit Mat with a Sponge
Why? This drill reinforces keeping the legs together, an essential element for executing a clean and tight back handspring shape. Jumping into the mat helps build body awareness, ensuring the legs are controlled during the rotation.
Back Handspring Over a Smart Spotter to a Push-Up Position
Why? This drill is a fantastic way to simulate the full back handspring while still focusing on form and body position. By landing in a push-up shape, athletes are encouraged to focus on maintaining a tight core, arms by their ears, feet together, and hips up throughout the movement. The push-up landing reinforces the correct landing position while maintaining tall shoulders and a strong core.

Form, Drills Before Skills:

For athletes hoping to achieve a back handspring, learning the correct form from the beginning is key to mastering the skill safely. It's important to focus on the little details like keeping the arms tight, the feet together, and the core engaged. The process of mastering the back handspring may take time, but each small step helps build the foundation for future success.

As a coach or athlete, think about it this way: “You wouldn't want to live in a brick house built on toothpicks, right?" The same philosophy applies to gymnastics and tumbling. Solid form and consistent practice are the “bricks” that help you build skills that will last.

Remember, drills come before skills. Focus on building a strong foundation through drills, stretches, and warm-ups, and you will be amazed at how quickly you can achieve a perfect back handspring! Practice safely, be patient with your progress, and enjoy the process.

Best Beginner Drills for Cartwheels and Round Offs

Wed, 02 Nov 2022 18:01:00 GMT

Learn about some tumbling basics that we focus on in both our tumbling classes and our advanced recreational gymnastics classes. Teaching the correct technique from the start is a huge help when progressing their tumbling skills onto the next step. Not only does teaching the correct technique help them progress more quickly, it also ensures their safety throughout their learning! The two major tumbling basics we will focus on is the cartwheel and the roundoff.

Things to Reinforce

All skills have a start and finish, be sure they know what that is supposed to look like.Cartwheel Start: Arms by ears and favorite foot pointed out in front
Cartwheel Finish: Feet landing side by side, arms by the ears.
Mountain Climber Entrance: A mountain climber is when both legs are bent in a lunging position, with arms covering the ears. It should go into all handstands, cartwheels, roundoffs and front handsprings It promotes speed and power into the skill.
Second hand needs to be turned in for Cartwheels and Roundoff, can use the term "car in the garage"

More Basic Reminders

Cartwheels and round offs should be kicking over the top so that the skill stays in a straight line. Using a line or going up against a wall helps let the gymnast know if they are going over the top correctly. Round offs need to land with their feet together before allowing them to add skills out of them.

Use props whenever needed to reinforce correct form. For example, place a sponge between the knees to keep legs together or hold foam blocks overhead to keep ears covered.

Drills for the Roundoff Shaping

There are so many different variations you can use to drill the roundoff! We like to use all these different drills to keep them excited about drilling the same skill each week. The different variations also make it simple to make a skill easier or harder based off an individuals needs.

Power hurdle to "C" shape, mountain climber, cartwheel to lock
Single leg hurdle to cartwheel step in
Round off to "C" shape up a wedge mat
Roundoff missing feet and scooping to back on a soft surface
Roundoff up hill to a mat
Roundoff flyback into standing mat against wall

Happy Tumbling!

Keepin’ Clean for Coop is Raising Awareness on the Dangers of Fentanyl

Wed, 21 Sep 2022 17:30:00 GMT

The Cooper Davis Memorial Foundation, aka Keepin’ Clean for Coop, is working to educate families and raise awareness on the dangers of illicit fentanyl.

Every 8 minutes, one American life is lost to fentanyl.

In 2021, the DEA seized enough fentanyl to kill every American and this only accounts for 20% of what comes across the border.

According to the CDC, fentanyl is now the number one cause of death for Americans ages 18 to 45. Surpassing suicide, Covid-19, and car accident-related deaths.

These are just a few staggering statistics that do not seem to be getting the attention they deserve. The influx of illicit fentanyl into our country is devastating families. The Davis family knows this devastation all too well. In August of 2021, Cooper Davis took ½ of a pill he thought was a prescription Percocet. He died that Sunday afternoon without the opportunity to learn from his mistake. Cooper’s toxicology report would later reveal that there was no Percocet in Cooper’s system, there was only fentanyl. Cooper’s parents, who work in the medical field and were unaware of the dangers of illicit fentanyl, immediately knew they had to warn others about this deadly epidemic that turned their lives upside down.

What is Fentanyl?

Before we even start the conversation about fentanyl, it is important to understand what fentanyl is. Fentanyl is a powerful, synthetic opioid that when used the way it was intended, is a vital medication used in the hospital setting. Fentanyl is 100 times stronger than morphine. Pharmaceutical-grade fentanyl is a legitimate medication developed using advanced technology, maintained with tight quality control, and administered by professionals as prescribed. Because fentanyl is synthetic, meaning man-made, we are now seeing illicit fentanyl which is being produced in massive quantities by the Mexican drug cartels in someone’s dirty garage or even in the jungles of Mexico. There is no quality control or expertise involved in the making of illicit fentanyl. Pills made with illicit fentanyl are randomly dosed and often deadly. In 2021, the DEA found that 2 out of every 5 fake pills seized contained a lethal dose of fentanyl.

Fentanyl has changed the drug landscape.

Drug cartels have changed their business model from farm to lab. They are no longer dependent upon good weather and growing conditions for their crops. They are now producing illicit fentanyl because it is highly addictive, cheap, odorless, tasteless, and easy to get across the border. They are maximizing profits and creating repeat customers. The amount of fentanyl it takes to kill a person is equivalent to about 3 grains of salt, small enough to fit on the tip of a pencil. This explains why so many of the fake pills being produced end up being deadly.

Cartels are targeting our youth.

Drug traffickers are harnessing social media apps because it is accessible and anonymous, the perfect avenue for selling counterfeit pills. Gone are the days of drug deals happening in dark alleys. In today’s tech world, drug selling, and buying are just a few clicks away on many social media apps, often with free delivery. Counterfeit pills are identical to and being marketed as legitimate pills like Xanax, Percocet, Vicodin, and more. Self-medicating is very common for teens these days. Tragically, it is often experimenting teens or those that are self-medicating to ease some anxiety or stress who are being deceived to death with these counterfeit pills. They don’t even get the opportunity to learn from their mistakes.

The cartels will stop at nothing to lure our kids into trying drugs. In late August 2022, the DEA sent a warning of brightly colored fentanyl being used to target young Americans. Dubbed “rainbow fentanyl”, this appears to be a new cartel tactic to sell highly addictive and potentially deadly fentanyl made to look like candy to children and young people.

Fentanyl is causing more drug-relate deaths than all other drugs combined.

Our teens, and even tweens, have been the most impacted by illicit fentanyl flooding the drug market. In 2020, fentanyl was responsible for 76% of drug-induced deaths for ages 10-19. These deaths primarily involve counterfeit pills since this age group generally has not progressed to using harder drugs. These kids are not accidentally overdosing; they are being poisoned. They are not taking an excessive amount of a drug they intended to take, but rather getting the tiniest amount of a drug they did not know was in that pill.

The mission of Keepin’ Clean for Coop is to spare families the heartache of losing a loved one to illicit fentanyl by educating and spreading awareness. Awareness is the # 1 defense, and it is going to take a community effort to keep our kids safe. We hope Cooper’s story serves as a cautionary tale to all who hear it. Our mission is to save lives, so Cooper’s death is not in vain.

Not that long ago, experimenting with drugs or taking one of your friend’s medications was not a life-or-death decision. With the introduction of illicit fentanyl into the drug supply and counterfeit pills flooding into the U.S., those are now decisions that could change many lives forever. It could be the last decision a person ever gets to make.

For more information/resources, visit www.keepincleanforcoop.com

3 Top Kansas City Dog Parks to Visit this Summer

Fri, 08 Apr 2022 14:00:00 GMT

3 Top Kansas City Dog Parks to Visit this Summer

If you’re a dog owner with a high-energy pup like mine—or just want to get your dog some much-needed exercise and socialization—Kansas City has some fantastic dog parks to check out this summer! Whether you prefer a laid-back, natural setting or a more structured, fun-filled environment, there’s something for every dog (and dog owner) to enjoy. Here are my top three recommendations for dog parks around Kansas City that will have your furry friend wagging their tail with excitement!

1. Shawnee Mission Dog Park

Location : Shawnee Mission Park, 7900 Renner Rd, Shawnee, KS
Cost : FREE

Shawnee Mission Dog Park is one of the most popular dog parks in the Kansas City area, and it’s easy to see why! It’s a great spot for dogs to socialize and get some much-needed exercise. Whether you’ve got a playful puppy or a seasoned canine companion, there’s always something fun happening here. The park itself is large and has plenty of space for dogs to run around and interact.

One of the main highlights of Shawnee Mission Dog Park is the beautiful beach area that leads into a small lake. If you have a water-loving dog (like mine), this is a must-visit! My dog absolutely loves playing fetch in the lake and can spend hours splashing around and retrieving his ball. It’s a perfect spot to let your pup cool off during those hot summer months.

The park also offers some lovely dirt trails off the main path, making it ideal for those who prefer a more peaceful walk with their dog in a less crowded area. The trails are great for some quiet one-on-one time with your dog while still allowing them to explore their surroundings.

What makes Shawnee Mission special : It's an off-leash dog park, meaning dogs can roam freely once you enter the fenced-in area. This helps encourage natural play and interaction between dogs of all sizes and energy levels. Most of the time, it’s a fairly busy park with lots of dogs, so your dog will have no shortage of playmates!

2. Bar-K

Location : 501 Berkley Parkway, Kansas City, MO
Cost : Day passes or memberships available

If you're looking for something a little more organized and with a few extra perks, Bar-K Dog Park in downtown Kansas City is the place to be. This park is unique because it combines a fun dog park with a restaurant and bar —so you can enjoy a drink or snack while your dog gets their exercise.

Bar-K is a members-only park, but you can purchase day passes if you’re just visiting for a one-time experience. If you find yourself frequenting the park, a membership can be a great option. Bar-K is divided into separate areas based on dog size, so smaller dogs won’t be overwhelmed by the larger, more boisterous pups. It helps to create a safe and enjoyable environment for dogs of all sizes.

One of the coolest features of Bar-K is the play structures designed for dogs. These include ramps, tunnels, and other climbing structures that provide dogs with mental and physical stimulation. Of course, there’s also plenty of tennis balls scattered around for a fun game of fetch. If your dog loves to play ball, this park will be a hit!

As a bonus, Bar-K is located right by the Missouri River , offering stunning views while you enjoy your food or drink at the outdoor bar. It’s a perfect way to spend a relaxing afternoon with your dog and meet fellow dog lovers.

What makes Bar-K special : The combination of a dog park, restaurant, and bar makes it a fun, social spot for both dogs and owners. It’s the perfect place to bring your dog if you want to enjoy a day out while still giving your dog the space to run and play.

3. Other Free Off-Leash Dog Parks Around Kansas City

If you’re looking for other options, Kansas City has several free off-leash dog parks that are worth checking out this summer. While I haven’t personally visited all of these parks yet, they’re definitely on my to-do list, and I’ve heard nothing but good things!

Heritage Park : Located in Olathe, KS, this park is known for its peaceful atmosphere and large, well-maintained dog areas. There are separate areas for small and large dogs, so you can rest assured your pup will have a safe environment to play in.
Thomas S. Stoll Memorial Park : This park, located near the Country Club Plaza, is another great option for off-leash fun. With spacious grounds and a great community of dog owners, it’s a wonderful place for your dog to socialize and burn off some energy.
Kill Creek Streamway Park : Situated in De Soto, KS, this park has a fantastic off-leash area along the creek. It’s a more natural setting, with plenty of room for your dog to run around, plus the added bonus of the creek where they can cool off.

These parks may not have the same amenities as Bar-K, but they offer plenty of space for your dog to run, play, and explore—all for free!

What makes these parks special : These parks are perfect for those who enjoy a more laid-back experience. The natural beauty of these areas offers dogs plenty of opportunities to exercise and explore, while the free admission makes them an affordable option for dog owners.

Whether you’re looking for a place where your dog can socialize with other pups, enjoy some fetch time in the water, or explore new trails, Kansas City offers a variety of dog parks to fit every need. From the spacious, off-leash areas at Shawnee Mission to the more structured, amenity-filled environment at Bar-K, there’s something for every dog to enjoy. And with free options like Heritage Park and Thomas S. Stoll Memorial Park, there are plenty of opportunities to get your dog the exercise they need without breaking the bank.

So this summer, make sure to explore one (or all) of these top Kansas City dog parks with your furry friend. Trust me, your dog will thank you for it! ��

What Happens at the End of the Competitive Gymnastics Season?

Sat, 19 Mar 2022 14:00:00 GMT

What Happens at the End of the Competitive Gymnastics Season?

As the competitive season is winding down, gymnasts, parents and coaches are all starting to think and plan for what comes next. For compulsory (Level 3-5), Xcel Bronze, Silver and Gold the season concludes with the State Meet. For the optional levels and Xcel Platinum and Diamond the season may continue on to Regional meets. Regardless, at the end of the season decisions are made on what should come next for each individual athlete.

How are level/program recommendations made for each athlete?

Coaches work hard to determine the team and level that allows each child to have the best possible experience in gymnastics. Below are a few factors that we consider when deciding the level that will be best for each individual.

Physical Readiness is one of the first factors coaches consider is if the gymnast is physically ready for the challenges of the level. Do they have the required strength, flexibility, and skill set to build on? Strength, flexibility and a strong foundation are required to safely teach the gymnast the next set of skills. Gymnastics is best taught through a series of skill progressions and rushing the process because the gymnast is not physically or mentally prepared results in poor gymnastics skills and an unsafe environment.
Mental Readiness is as important as physical readiness. A gymnast's ability to focus for an extended period of time, understand technical corrections, communicate, and overcome obstacles becomes more important with each level. Many times young gymnasts may be physically ready for the next level, but they need time for their mind to catch up. Moving a gymnast when they are physically ready, but not mentally prepared for the challenge can lead to mental blocks or burn out.
Confidence is a huge factor in gymnastics. Gymnasts can be physically and mentally ready for the challenge of a new level but without belief in their abilities we are setting a gymnast up for failure. Confidence is absolutely essential to a gymnast’s competitive meet performance. While confidence can always be improved through positive coaching there are times when a gymnast needs a season for their confidence to catch up to their physical and mental abilities.
Happiness is as important as any other factor. However, sometimes this can be confusing for the parent and gymnast. Often, you will hear that my daughter would be happier moving up even if that means not placing or meeting the special requirements of the level. Or my child would rather repeat the same level for a third year rather than transitioning to a different program. This is happiness in the moment. As coaches we are looking for happiness throughout the competitive season. We are looking for opportunities for your child to learn new skills, beam with pride when they nail a routine, and to jump up and down with excitement when their team reaches a goal. We want to see your child happy throughout the season. Keep in mind, the number one reason kids quit a sport is because it is no longer fun.
Group placement also comes into play when deciding which level is best for your gymnast. While, the decision of what level your gymnast competes is never based solely on others, coaches would be lying if they said it doesn't come into play. Sometimes when all the other factors do not point a clear direction coaches decide it would be better to move up or repeat to be with a team or with kids of similar age and ability.
Scores and placement also come into play, but not to the extent that many parents and gymnasts think. There are certain required mobility scores and rules that must be met. However, the majority of the time if the child is physically and mentally ready as well as confident and happy the scores will match the situation.

What are possible options for my gymnast?

Assuming your gymnasts wants to continue with competitive gymnastics there are generally four options. The first three options are all very common. The last does occur but not nearly as frequently.

1.Repeat their current level

What are the benefits of repeating a level?
Increased confidence.
A chance to polish the current skill set.
An opportunity to work ahead to be stronger when it is time to move up.
A chance to be the leader both in practice and on the competitive playing field.
I have yet to have an athlete repeat a level who did not benefit in one way or another.

2.Move up a level

What is the benefit of moving up?
An opportunity to learn a new skill set.
New challenges are presented in practice and at competitions.
Athletes may be ready for a new schedule.
An opportunity to work with gymnasts who are at a higher level.

3.Change programs

Why one program over another? The why comes from the individual needs of the athlete and their family. A few of the major factors coaches consider are:
Skill Set - Does your child have the very specific skills, strength, and flexibility that is set by the DP compulsory levels or would they benefit from a wider variety in skill selection that the Xcel program offers?
Event Specialist - Is your child a beam queen? Maybe, they have been tumbling all their life and the other events are still coming along. This is a huge benefit of Xcel Gymnastics. Xcel allows the coaches to challenge your child on their strengths while improving their weaknesses with skill selection.
Age - Yes, age does play a factor. We like to have training groups that are similar in age. This allows for better environment for the athlete.
Schedule - Does your athlete and or child need more flexibility in their schedule? Maybe, they are a multi-sport athlete or maybe they are just looking for a little bit lighter load to balance school and gym. Xcel might be the better fit.

4.Skip a level (uncommon)

When do gymnasts skip a level?
Rarely, with the exception of level 5 & 6. Level 5 and 6 have many of the same skill requirements. Different levels can be better for different athletes. Some athletes benefit from doing Level 4, 5 and 6 and others only need one of the levels, either 5 or 6. It all depends on the athlete. Different levels have different challenges which may benefit different athletes.
The only level that gymnasts are allowed to skip without competing and scoring a minimum score is Level 6. If a gymnast skips level 5 they are required to compete Level 5 to get a mobility score prior to competing level 6.

There are numerous quotes about all roads leading to the same destination. There is certainly some truth to this in gymnastics. The goal of coaches is to choose the road with the fewest obstacles and the most opportunity for growth. Very few people can say they were a competitive gymnast, fewer reach the optional level, and even fewer will become college gymnasts. But, every competitive gymnast should have a chance to enjoy the sport and reap the benefits.

What is going to matter five years from now; the level, division, or program your child completed? Or the lessons, experiences, and memories? When you look back at your child's pictures as a competitive gymnast it will be hard to identify their level in the picture, but a happy face will always be easy to spot.

8 Tips for Coaching Beam at Any Level

Tue, 22 Feb 2022 15:00:00 GMT

Balance beam is often not the favorite event for athletes or coaches. However, that does not have to be the case. Balance beam can be fun and stress free with these few easy tips!

8 Tips for Coaching Balance Beam

1. Physical preparation

Beam should be easy physically. Gymnasts should have years of experience with the skill on the floor prior to introducing it on the beam!

2. Beam doesn't have to be scary!

When a gymnast has a beam fear it can be because the beam is hard, high and narrow. Try to determine which (it could be all three) causes the fear and eliminate that particular characteristic. For example, if the fear is due to height move to a lower beam, if it is because it is narrow add a beam pad or use the laser beam.

3. Beam requires an attention to detail

Both gymnasts and athletes must have a focus on the beam. Gymnasts must be taught where to look and the proper position of each body part in every skill.

4. Know that every skill has a beginning, middle, and end

Each skill should have specific technique, that must be taught. For each the beginning, middle, and end gymnasts should know what their eyes, arms, legs, and torso should be doing.

5. Spot for technique, not fear

Since every skill performed on the beam is first mastered on the floor spotting for safety is not required. Know that spotting a gymnast with a fear can and will often become a crutch. We are teaching the athlete to trust us rather than building the belief in their own ability to do the skill. Gymnasts should have spot on handstands and dismounts to help them hold and correct their shape. Spotting to reinforce proper technique is much different than spotting an athlete who is not ready mentally.

6. Do no evil

Gymnasts should not be forced to do a skill they are not mentally prepared for. Gymnasts should not be punished for needing to backup a step in order to regain confidence. Pushing a gymnast who is not ready mentally can lead to a mental block or unnecessary stress.

7. Get comfortable with being uncomfortable

In order to eliminate anxiety, create ways for the gymnast to get slightly out of their comfort zone without being fearful. Try moving different ways in the warm up, using different beams or going a different direction. Once a gymnast is comfortable with a movement change it up slightly. For example, if you can bunny hop forward try doing it sideways, backwards, on one forth or at a different pace.

8. Be calm, confident, and consistent as a coach.

What you model will likely transfer to your athletes. Stay calm. Beam doesn't need extra anxiety. Overreactions lead to stress and fear. Make sure your athletes can feel the confidence you have in their abilities. Consistency is key. Communicate expectations and stick to them. Backing up is always okay to rebuild confidence.

Vault Preflight Drills

Thu, 17 Feb 2022 15:00:00 GMT

A vault can be broken up into multiple different phases: Run, hurdle, punch, preflight, block, post flight, and landing. The focus for the following drills will be for the Preflight.

Preflight Phase

Preflight is the phase of a vault from the board onto the table or mat. The shapes to drill for the preflight phase are the heel drive and diagonal handstand. During the preflight we are looking for the gymnast to finish their arm circle by their ears as they drive their heels to turn upside down while maintaining a flat, tight line throughout their body. We look that they are reaching across the table or mat with their shoulders shrugged tall so they are ready to block off the table or mat during the next phase of the vault.

Here are my favorite drills to work the heel drive, diagonal holds, and diagonal handstand drills.

Heel Drive:

Jumping heel drives against a mat
Seal drop to handstand flat back
Lift to lower body superman on stomach

Diagonal Shape Holds:

Diagonal hold with hands pushing on the wall
Diagonal handstand hold over stair mat
Diagonal handstand hold with feet only on the wall

Diagonal Handstand Drills:

Tree fall over rollie to freeze in diagonal handstand
Donkey kick to diagonal handstand with feet on wall
Penguin slide down wedge to diagonal handstand

Perfecting vaulting shapes take a lot of repetition! Keep going back to the drills and shapes between vaulting turns, or take the time to set up shaping warm up stations to start off your vault workout. Spotting is a great way to help correct the shape during the vault too. Keep in mind the phases that come before the preflight have a chain reaction during the vault so be sure to continue watching the hurdle for corrections that will lead to a more successful preflight.

Understanding the Developmental Program Levels in Gymnastics

Fri, 12 Nov 2021 15:15:00 GMT

Gymnastics levels can be confusing to understand. In USAG there are two different programs with different sets of levels. There is the Developmental Program, formerly known as the Junior Olympic program and the Xcel program. Both programs are offered nationwide. Let's take a look into the Developmental Program Levels

Developmental Program Levels

The Developmental Program (DP) consists of levels 1-10. The program was developed to help gymnasts build a solid foundation in the sport of gymnastics and safely advance. Below is an overview of each level. Keep in mind there are many additional rules and requirements that coaches and judges must know and understand to help the athletes succeed.

Levels 1 and 2

These levels are often used as non-competitive levels. Many clubs choose to use the skills in these levels as the basis for their recreational or team development programs. These levels aim to teach the very basics of the sport.

Level 3

Level 3 can also be used as a non-competitive level. However, many clubs start their gymnasts Developmental Program experience at level 3. Level 3 is a compulsory level, meaning that every skill, dance move (music), hand, and leg position is dictated. Coaches and judges across the nation study the routines and choreography to help gymnasts learn and perform the routine exactly as it is was created. Gymnasts are then judged on how well the skills are performed and if each movement is performed exactly like it is supposed to be done. In order to compete level 3, gymnasts must by six years old.

Level 4

The first required competitive level in the DP program. Like level 3 it is a compulsory level. Gymnasts must be 7 years of age to compete level 4 and they must score a minimum of a 34 in the all around to advance to level 5. If you score a 36 all around or above, you may advance to Level 6.

Level 5

The last compulsory level in the Developmental Program and a required competitive level. Gymnasts must be 7 years of age to compete level 5 and they must achieve a minimum all around score of a 32 to be eligible for level 6 or 7.

Level 6

Level 6 is considered an introductory optional level in the Developmental Program. Optional routines have set requirements for each event (5 A skills and 1 B skill). Gymnasts and coaches work together to come up with the best skills and choreography (and floor music) to meet the requirements and highlight the gymnasts strengths. Gymnasts are judged on meeting the skill requirements along with how well each skill is executed and performed. Level 6 is the only DP level that is not required. Gymnasts may skip this level if they achieved a score of 32 or higher in the all-around as a level 5 gymnast. If a gymnast chooses to compete level 6, they must then achieve a minimum all-around score of 32 to advance to level 7.

Level 7

Level 7 is also considered an introductory optional level and has set requirements (5 A skills and 2 B skills), but allows gymnasts to individualize their routines. Gymnasts in level 7 must be a minimum of 7 years old and they much achieve a minimum of a 32 in the all-around to advance to level 8.

Level 8

This is the last optional level that allows gymnasts to start at a 10.0 start value simply by meeting the skill requirements (4 A skills and 4 B skills). This means that each gymnast who meets the requirements listed on the level 8 chart begins there routine at a 10 and the judges subtract from there. This is also the first level that introduces composition deductions meaning that the routine must show skill balance and difficulty throughout. Gymnasts at this level must also do a minimum level of difficulty that goes beyond just the requirements in order to avoid further deductions. Gymnasts in level 8 must be a minimum of 8 years old and are required to score a 34 before advancing to level 9.

Level 9

Level 9 is the first optional level to require gymnasts to go above and beyond the skill requirements (2 A skills, 3 B skills, 1 C skill) to reach a 10.0 start value. Gymnasts who meet all of the skill requirements in level 9 begin their routine at a 9.7, they must combine B, C, and D skills to earn .3 in bonus before reaching a 10.0 start value. Like Level 8, gymnasts at this level must also do a minimum level of difficulty that goes beyond just the start value in order to avoid further deductions. Gymnasts in level 9 must be a minimum of 8 years old and are required to score a 34 before advancing to level 9.

Level 10

The highest level in the DP program and the first level without difficulty restrictions. Each of the optional levels prior has a difficulty cap. In level 10, gymnasts still have set requirements (3 A skills, 3 B skills, and 2 C skills), but no restrictions. Like level 9, gymnasts must build bonus points to earn a 10.0 start value and meet a minimum level of difficulty to avoid deductions. In level 10, gymnasts need .5 in bonus and can earn bonus from both added difficulty (D & E skills) and combining elements. Gymnasts must be a minimum of 9 years old at this level. Many gymnasts who reach this level continue their gymnastics career in college .

Hopefully, this helps you make sense of each of the Developmental Program competitive levels. As you can tell, there is a lot to learn when it comes to understanding the levels. Keep in mind, your daughter's coach is studying the rules and requirements and will be able to determine which level is best for your gymnast .

Top Five Streaming TV Shows for Preschoolers

Tue, 02 Nov 2021 18:53:00 GMT

Top Five Streaming TV Shows for Preschoolers

As a parent, managing screen time can feel like a balancing act. While limiting screen time is important, there are moments when your preschooler just needs a few minutes to sit and relax. Whether you're cooking dinner, getting ready for a meeting, or just need a moment of peace, having a trusted, educational show to turn to can be a lifesaver. But it's not just about keeping them occupied—it's about making sure the content they're watching is enriching and promotes learning. With that in mind, here are the top five streaming TV shows for preschoolers that combine fun, education, and meaningful takeaways.

Top Five Shows and Where to Find Them

1. StoryBots – Available on Netflix

If you’re looking for a show that combines fun with education, StoryBots is a must-watch. This clever animated series features five curious and lovable characters, known as the StoryBots, who embark on exciting adventures to answer kids' questions. Whether your preschooler is curious about how airplanes fly, how the seasons change, or how the human body works, the StoryBots break down complex concepts in a simple and fun way. The show’s catchy songs, bright animation, and engaging narrative will captivate your child’s attention while helping them discover new facts about the world around them. The best part? Each episode is packed with curiosity and laughter, encouraging your little one to explore the world through questions.

2. Daniel Tiger’s Neighborhood – Available on Amazon Prime Video

If you're looking for a show that helps your preschooler navigate everyday challenges with confidence, Daniel Tiger’s Neighborhood is a perfect choice. Based on the beloved character from Mister Rogers' Neighborhood, this show features Daniel Tiger, a sweet and relatable tiger, as he learns valuable life lessons. Each episode centers on social-emotional skills—everything from managing big feelings and learning patience to understanding empathy and kindness. The show uses catchy, simple songs to reinforce important lessons that both parents and kids can apply in real-life situations. You’ll find yourself humming along to these tunes as they help your preschooler work through tasks like potty training, dealing with frustration, or waiting for their turn. It’s wholesome, educational, and full of heart, making it a go-to for both entertainment and life skills.

3. Super Why – Available on Amazon Prime Video

For a show that introduces literacy skills in a fun and engaging way, Super Why is an excellent choice. This animated series features a team of superheroes who embark on literary adventures to solve problems. Each character has a unique ability based on their reading skills, and together they tackle challenges using spelling, phonics, and problem-solving techniques. Throughout each episode, your preschooler will be encouraged to participate by identifying letters, solving riddles, and helping the characters complete their quests. By making literacy interactive, Super Why will help strengthen your child’s reading comprehension, phonics awareness, and spelling skills, all while keeping them entertained with fun and colorful animations.

4. Bluey – Available on Disney+

Bluey is a wonderful short-form series that’s perfect for when you need a quick break but still want your child to engage in meaningful content. The episodes are only 8 minutes long, making them ideal for a brief distraction that doesn’t disrupt your child’s day. The show follows Bluey, a six-year-old Australian Blue Heeler puppy, and her family as they navigate the ups and downs of everyday life. Through imaginative play, Bluey and her family work through relatable challenges like making new friends, dealing with disappointment, and expressing emotions. The show's themes of empathy, cooperation, and social development are subtly woven into each episode, making it a wonderful tool for character building and emotional intelligence. Bluey is funny, heartfelt, and resonates with both kids and parents alike.

5. Wild Kratts – Available on Amazon Prime Video

For preschoolers who are curious about animals and nature, Wild Kratts is an excellent choice. Hosted by the Kratt brothers, this show takes your child on an adventure around the world to learn about different animal species. The Kratt brothers use their “Creature Powers” to mimic the animals they study, and each episode is filled with exciting facts, engaging visuals, and action-packed sequences. As your preschooler watches the brothers interact with animals in the wild, they’ll learn about animal behavior, habitats, and special traits that make each species unique. It’s a fantastic way to instill a love for nature and wildlife in young children. For older preschoolers, the show offers a balance of entertainment and educational content that sparks curiosity and exploration of the natural world.

Why These Shows Are Great for Preschoolers

As a mom, I completely understand the challenges of managing screen time. However, these shows are not just distractions—they’re designed to promote valuable skills in young children. From literacy and social-emotional development to science, math, and problem-solving, these programs provide a well-rounded approach to learning.

Here’s why these shows are great choices for preschoolers:

Educational Content: Each show is designed to teach your child something new, whether it's reading skills, emotional regulation, or animal facts.
Engagement: These shows use interactive elements like catchy songs, audience participation, and relatable characters, encouraging your child to actively engage with the content.
Wholesome Values: All of these shows focus on positive, family-friendly values like kindness, empathy, and curiosity.
Short Episodes: Many of these shows have shorter episode lengths, making them ideal for a quick break without taking up too much of your child’s day.
Encouraging Exploration: Whether it’s asking questions like the StoryBots or exploring animal habitats with the Kratt brothers, these shows encourage your preschooler to be curious and explore the world around them.

While screen time should always be limited, these five streaming TV shows for preschoolers provide opportunities for your child to learn, grow, and develop important skills in a fun and engaging way. Whether your child is working on their literacy skills, learning to express emotions, or exploring the natural world, these shows offer the perfect balance of education and entertainment. So the next time you need a few minutes of peace, you can rest assured knowing that your preschooler is watching content that’s not just entertaining, but also educational and age-appropriate.

5 Step Hurdle Sequence for Vault

Fri, 15 Oct 2021 14:32:00 GMT

This hurdle sequence has been my go-to for coaching compulsory vault over the years. It is an easy and efficient way to drill the correct position to punch the spring board in: toes stretched in front, arms low, body tight. All you need are some springboards and eight-inch mats!

I typically will set up a couple of them side by side for a group warm up so I can be watching everyone to check their execution. The small end of the spring board will be touching the eight-inch mat. I have them repeat each step three to five times before moving onto the next step.

5 Step Hurdle Sequence for Gymnasts of All Levels

1. Hurdle Freeze

They hurdle from the eight-inch mat to the spring board freeze. I check to make sure they have their toes at the top of the board and that their arms are down by their legs.

2. Hurdle Punch Back

They hurdle from the eight-inch mat to the spring board and immediately punch backwards to land back on the eight-inch mat. I am looking for a quick and tight punch with their toes in front and a correct arm circle that had the arms down when their feet hit the board.

3. Hurdle Punch Back to Doggie Drop

They hurdle from eight-inch mat to the spring board and do the same immediate punch backwards, but instead land on all fours in a doggie drop position on the eight-inch mat.

4. Hurdle Punch Back to Belly Drop

They once again perform the same hurdle with an arm circle and once they have punched the board, they drive their feet backwards out from under them and land in a tight belly drop position on the eight-inch mat.

5. Short Run to Hurdle Straight Jump

You will have them turn the spring board around so now the top of the board is touching the eight-inch mat. They now will start with a short run (3-4 steps) and perform a hurdle to immediate straight jump onto the mat.

Throughout all five steps, I am looking for and correcting to get the proper position on the board each time. Depending on the skill level of the group you can also add on a sixth step of short run to front tuck onto the eight-inch.

Happy Hurdling!

7 Lessons Learned from Simone Biles at the Tokyo Olympics

Tue, 17 Aug 2021 14:11:00 GMT

Dear Simone Biles

As a coach, I want to thank you for being a great role model for my athletes.

Thank you for acknowledging that the mental side of the sport is as important as the physical.

Simone, your courageous decision to stop competing in the team finals made all young athletes realize that mental struggles are part of the sport of gymnastics. So often, young athletes have trouble communicating when they are struggling mentally. Athletes often feel like they are the only ones who go through it or that they won't be able to overcome a mental block. Knowing that even the best gymnast in the world can get lost in the air and have times that she is unable to do skills that she could do easily a few days ago normalizes the situation.

Thank you for teaching young athletes that their health and well being is more important than any competition!

Simone, your actions helped many athletes to realize that some days are just off days. You knew that something wasn't right and that you weren't able to trust yourself. You knew that by continuing on you could have jeopardized your mental well being, but you could also have suffered from a serious injury and ended your Olympics or worse yet your career. Let's face it, gymnastics is a dangerous sport. As a coach, I have had to make the difficult decision for an athlete to take a break from an event or skill for a practice or competition. I know my decision sometimes feels like a punishment to the athlete. It is purely for their safety. Your courageous choice can only help athletes in that situation to know that their safety and well being is more important than any competition or day.

Thank you for demonstrating what it means to be a good teammate.

It would have been so easy for you to take a step back and simply focus on yourself and the disappointment and frustration you felt in the situation. Missing out on an opportunity you had been working years for had to bring up many emotions. You set everything aside. You took on a new role on the team. You rallied the team, you encouraged them, you offered words of advice. It was amazing! You then took it a step further and showed amazing sportsmanship as you congratulated other teams and athletes. This was not only during the team finals. This continued during all-around finals and event finals. You never stopped cheering and supporting. One of my favorite memories from the games was watching you during the beam finals. Throughout the finals you encouraged every athlete, even athletes that had a shot of bumping you out of medal. You were a true role model!

Thank you for showing us that honesty and emotion is admirable.

Your bravery of sharing your honest emotions is something we can all learn from, not just athletes. This is something you have shown us time and time again. You shared that you hoped that America still loved you and reminded us that you are human. You also shared that you had the weight of the world on your shoulders. Your openness can help my athletes learn the value in open communication.

Thank you for modeling resilience.

Your comeback for the beam finals defines resilience. You continued to work hard during training in order to show yourself and the world what you are capable of. You adapted your routine and came back with the performance of a lifetime. Your smile said it all.

Thank you for continuing to improve your skills year after year!

Over the years, you have continued to push the sport of gymnastics. You could have simply maintained your skills from Rio. Instead you improved every year and every meet. You created new skills and combinations that others could only dream of. You demonstrated with grace what it means to have a growth mindset and aim for your personal best.

Most importantly, thank you for showing the world that people are more than their sport!

Sincerely,

Hannah Thomas
Pinnacle Gymnastics

Coach Carly's Favorite Pullover Progressions

Mon, 05 Jul 2021 15:37:00 GMT

Pullovers are one of those basic gymnastics skills that look like they should be super simple to learn (see also: cartwheels and backward rolls), but can take many months of practice to master. Thankfully there are some great drill progressions that make a pullover easier.

There are a couple pre-requisites that must be accomplished before a pullover attempt. First, the gymnast must be able to hold their chin up to the bar with elbows tight to their sides, with or without a small amount of assistance. Second, the gymnast must be able to hold themselves up in a straight-arm front support on top of the bar.

4. Chin Up Pullover Walking Toes Down a Wall

Once the gymnast has mastered the above progression they can move on to this drill which makes use of the chin up L-hold. The gymnast performs a chin up L-hold and lifts their hips up to and over the bar. Next the gymnast rotates their hands to be on top of the bar, and walks their toes down the wall to finish in a front support position.

5. Pullover Inside a Donut Mat

Once the gymnast has mastered a pullover both walking up and walking down a wall they can move to this drill. The gymnast starts standing inside a donut mat with their chin on the bar. Next they jump their feet together onto the side of the donut in front of the bar. Then they jump their feet up to an L hold to lift their hips up and over the bar. Next the gymnast rotates their hands and pulls their feet down towards the side of the donut behind the bar to lift to a front support.

Bonus Drill: Pullover With a Sponge Under Chin

It is very common for gymnasts to throw their heads back when they are attempting a pullover. My favorite way to combat this bad habit is to ask gymnasts to hold a sponge under their chin. This helps my gymnasts to feel the correct head position, as well as feeling the incorrect head position when they drop the sponge.

Pullovers are one of the most exciting skills for our beginner athletes to master. It is one of the best feelings to see your athlete who has been struggling finally accomplish their goal. My biggest tip is to keep encouraging your athletes. Let them know that this is a tricky skill that can take months to learn. When you notice frustration taking over it's always okay to take a break.

Coach Carly's 5 Favorite Pullover Progressions

1. Chin Up Tuck Hold

This drill requires some upper body and core strength. The gymnast holds their chin up to the bar and lifts their knees up to their belly to hold a tuck position. It is best to be able to hold this position for several seconds before standing again. The benefit of starting in a tuck position instead of straight legs is that it helps the gymnast build the strength needed to do the pullover in a progression that will still make them feel successful.

2. Chin Up L Hold

This one is almost exactly the same as the above drill. However, in this drill the gymnast lifts their legs straight to a pike position with their chin on the bar. This will more closely mimic the action needed to do a pullover with correct form.

3. Chin Up and Walk Toes Up a Wall

This drill helps with the first part of the pullover, which is often the trickiest part to master. They gymnast holds their chin up to the bar and walks their toes up a wall to kick their legs over the bar. Many gymnasts will get stuck hanging upside down on their bellies on the the bar at this point, which brings us to the next progression.

Competitive Gymnastics: The Xcel Program Philosophy

Wed, 12 May 2021 14:45:00 GMT

Pinnacle's Xcel Team

Every year we receive many questions and inquiries about our competitive team options. At Pinnacle we offer USAG's Development Program Levels 3-10 and USAG's Xcel Program at all levels.

Pinnacle's Xcel Program Philosophy:

USAG defines the Xcel Program is an alternative USA Gymnastics competitive program offering individual flexibility to coaches and gymnasts. The goal of Xcel is to provide gymnasts of varying abilities and commitment levels the opportunity for a rewarding gymnastics experience.
At Pinnacle we agree that the Xcel program offers a great alternative to the Development Program (Levels 3-10). We consider both of our team options to be a privilege. All of our team athletes are dedicated and gymnastics requires hard work at all levels.
Our goal is to help each gymnast reach their individual goals and potential and different team programs provide us with multiple ways to help our athletes. Their are different benefits to each team program and we match the pros and cons of different programs to the individual athlete and their needs.

What to expect at all of Pinnacle's Competitive Team Levels:

Gymnastics that is taught in a safe and progressive manner
A focus on form and correct technique
High expectations of our athletes
A person first, positive coaching philosophy
Efficient practices which allow us to train fewer hours with excellent results
Educated, experienced and caring coaches

What is unique to Xcel?

Xcel rules allow for more variety in skill selection - if a gymnast struggles with a particular skill due to injury, fear or other reasons an alternative skill is often available
Xcel rules also allow for more variety in event levels - if a gymnast is very strong on bars and weak on beam they can add difficult on their strong events while continue to have success on a weaker event at the same time

How do the levels compare?

At Pinnacle, we look at the following matchups of levels. Clearly, they are not a perfect match or we would not need multiple programs. With the variety Xcel offers a gymnast might be doing skills that are similar to level 3/4 on bars and skills similar to 5/6 on floor. However, when it comes to practice time and meet schedules the following are most similar at Pinnacle.

Frequently Asked Questions:

1.Can a gymnast move from one program to another?
Yes! However, there are certain mobility rules and requirements in each program that must be met.

2.Is Xcel consider a Rec team?
No, Xcel is not considered a recreational team. We do offer In House Recreational Team options.

3.Can Xcel gymnasts have college opportunities?
Division 1, 2 and 3 college gymnastics teams compete with rules that are very similar to Level 10. They are seeking athletes that can make an impact on their team with a skill set that matches or betters their current athletes. Gymnastics spots are limited and therefor very competitive. There are additional collegiate opportunities for athletes who are not at a Level 10 skill level. Opportunities exist in Acro & Tumbling and Collegiate Clubs.

Five Tear-Free Ways to Teach Sight Words

Thu, 25 Feb 2021 15:12:00 GMT

Five Tear-Free Ways to Teach Sight Words

Sight words are that next big step for your child to learn to read. After mastering their letters, it is the next logical step for your five or six year old. However, sight words can often be a main source of stress for parents and children alike. They are difficult to start, involve pure memorization, and can be overwhelming if not taught with patience. Check out these five tear-free ways to teach sight words.

Why Teach Sight Words Anyway?

Sight words are one of those things that have been a bit controversial over the years. Some people believe that you should teach all reading through sight words, without any sort of phonics lesson. Others think you should not focus on sight words at all, but only teach phonics. However, most educators agree that a combination of both is best. Sight words are usually words that your child cannot sound out, as they do not follow the normal phonics rules of the English language. Simply put, your child will have to memorize these common words to allow them to feel success as they learn to read.

Five Tear-Free Ways to Teach Sight Words

Ready to go? Got your list? Check out these fun ways to introduce sight words and practice them, while continuing a play based learning model and teaching children learning is fun and something to look forward. I typically use one or two of these activities at a time and mix and match for different words.

1. Letter Bead Identification : Large letter beads are truly one of my favorite ways to teach letters. You can match, lace, build, or hunt the different parts of the word and let children create. With these beads, I often create flash cards of the sight words we are working on and then have the children hunt and build the word on the string. After they have mastered this activity, I build a word and they have to tell me what the word is. Remember, sight words build on each other, so you will need to keep working on the past words as well as the new ones you are introducing.

2. Letter Build Hunt : Similar to the pattern hunt, have children hunt for letters around the house. I will give the child a sight word they need to build and then hide letters written on post it notes around the house. They have to find the letters for that word, build it on the table, and then shout out what word the letters created. This works both identification of the word, but also spelling and pre-reading comprehension. You can even mix it up by only telling your child which letters to find, and then having them create the word from memory.

3. Sight Word Sign : This is probably the easiest one for you to implement, but can be the most fun! I simply build a sign and place it somewhere in the house (mine is on the fridge). Each time we add sight words to the list, we add them to the sign. I often find my four year old at the fridge "reading" his words. He likes to be timed and see how fast he can get through them all. At first, with only two or three words, this was really quick, but now his list is over 50 words and he really does have to think about each one. It is also a great way to work sight words in a minute or two, often as a quick activity to help give me a chance to finish up something I am working on. The more they see the words, the better!

4. Worksheets : I am not a worksheet teacher at all. I often feel like they are used as busy work or a simple way to entertain with little instruction. However, sight words are different for me. A quick search on Pinterest will produce tons of fun worksheets for your child to work on, with different coloring or hunt and find activities. If you have a child that likes art or "homework" these are perfect for you. Sight words, unlike many preschool and Kindergarten concepts, are mostly memorization. They simply require repetitive work to help learn the word. These worksheets can give your child a chance to work and learn at their own pace.

5. Board Games : As a teacher, I am always on the hunt for a good, educational board game. I have two games that I continually go to for my kindergarteners. The first game, Sight Word ZINGO, is a total hit in my classroom. Similar to BINGO, this game has cards and tokens with the sight words. Two tokens are revealed and players race to match the tokens to their boards. This game works on quick identification and matching. The other game I really like is the Sight Word Swat Game. I love this game because you can choose which words you are working on, so it is usable even at the beginning of your sight word journey. There are several different ways to play, but we enjoy simply flipping over the card and racing to swat the correct word. Children can also play this game easily on their own, which is always a plus.

Over and over again, I hear about parents struggling with introducing sight words. They often approach this learning milestone with flash cards and rote memorization, which can cause frustration for both parents and children. While sight words require memorizing the words and repeating theme, these fun ways turn this trying task into a fun activity for both parents and children. With these activities, you will set your child up for a lifetime of loving to read and learn.

Coach Carly's Five Favorite Backward Roll Progressions

Tue, 23 Feb 2021 15:22:00 GMT

Coach Carly's 5 Favorite Backward Roll Progressions

My Five Favorite Backwards Roll Progressions

Backward rolls are one of the foundational gymnastics skills that serve as a stepping stone to more advanced moves like back extensions, back tucks, and other dynamic skills. Mastering the backward roll is essential because it lays the groundwork for all the skills that will follow. However, learning the backward roll the right way is crucial. As with most skills in gymnastics, learning the basics thoroughly will make it easier to progress to the more complex moves later.

Backward rolls are one of the most recognizable beginner gymnastics skills, and they tend to psych people out. The idea of rolling backward, especially when you're not used to it, can be intimidating. But trust me—learning the backward roll can be simple, fun, and stress-free if you break it down into manageable steps with the right progressions.

Before diving in, it’s important to note that progression-based learning is the heart of gymnastics. Each basic skill, like the backward roll, serves as the first brick in the grand structure of gymnastics. Without mastering these building blocks, it will be harder to advance to the more complex skills.

Here are five of my favorite backward roll progressions that will help you get comfortable with the skill and ultimately perform it with ease.

1. Rock and Roll

This progression is so simple yet so effective, and it's great for athletes of all ages, from beginners to younger gymnasts. It’s a fantastic introduction to the motion of a backward roll and helps to alleviate the fear of rolling backward.

How to do it:

Start by standing with your hands held up near your ears as if you are holding a slice of pizza in each hand (this is what I like to call "pizza hands").
Squat down, making sure your knees are close together. As you squat, gently roll your body back until your hands touch the floor beside your head.
Once your hands are on the floor, roll back forward in one smooth motion until you return to a standing position.

The key benefit of this drill is that it emphasizes the body’s natural movement during a backward roll while helping to develop body awareness. You'll get used to the feeling of rolling backward in a controlled, safe environment.

2. Flap Jack

The "Flap Jack" drill is one of my preschoolers’ favorite exercises, and I can see why. It’s a fun way to teach younger gymnasts how to perform a backward roll while also working on the key pushing motion needed for a clean roll.

How to do it:

Lie on your back on a soft surface like a block, mat, or wedge.
Position your body so that the top of your head and your hands are flat on the floor, while keeping your legs straight and together.
In one motion, use your legs to pull your feet over your head. Your goal is to land in a standing position, using the momentum from your legs to help you roll all the way up.

This drill focuses on the "push" aspect of the backward roll, which is critical for a successful execution. Without the proper arm push, you can get stuck in a cramped, folded position (like a lawn chair!) without completing the roll. It’s important to emphasize the full range of motion and the fluidity of the movement.

3. Backward Roll Down an Incline

After mastering Rock and Roll and Flap Jack, the next step is to combine the two concepts on an incline. This progression helps with both fear and technique—by rolling down a slanted surface, gymnasts can get used to the feeling of rolling backward with less resistance.

How to do it:

Stand at the top of an incline, like a wedge or a soft mat.
Begin by performing the same motion as the Rock and Roll progression: squat down, keeping your hands at your ears and roll backward.
As you roll, use your arms to push yourself up as soon as your hands touch the floor. Pull your legs over your head in the same way you did in the Flap Jack progression, landing on your feet.

The incline helps reduce the fear that comes with rolling backward on a flat surface and provides a smoother transition into performing the full roll. Plus, the slant adds just enough momentum to propel you over without needing as much of a "push" from your arms.

4. Backward roll off a panel mat

At this point, we are ready to tackle a backward roll on a flat surface—no incline necessary! This progression brings the gymnast closer to the real thing while maintaining a safe environment, as the panel mat provides extra padding and cushioning.

How to do it:

Start by standing on a flat panel mat, knees bent and arms by your ears, in the same position as in the previous drills.
Perform the backward roll by reaching your hands down to the floor, making sure the back of your head and your hands touch the ground simultaneously.
Once your hands hit the floor, push with your arms and pull your legs over your head. Finish by standing up on your feet.

This drill introduces the feeling of rolling on a flat surface, but the mat provides some safety in case of a fall. A common mistake at this stage is not pushing hard enough with the arms, which can cause the gymnast to get stuck or not fully complete the roll. The arms should always be pushing through to ensure the roll is fluid.

5. Backward roll with a spot

Now, we’re entering the final stages before attempting a backward roll on your own! At this point, your gymnast may be able to attempt a backward roll on a flat surface, but it’s always beneficial to use a coach or a trained spotter to assist during the first few attempts.

How to do it:

Start from a standing position, just like in the other drills.
As the gymnast rolls backward, the coach should provide a gentle lift at the hips, helping the gymnast get over their head and finish the roll safely. The spotter should not force the gymnast into the roll but should offer enough support to ensure they don't get stuck.
The gymnast should focus on completing the roll, pulling their legs over their head and pushing with their arms.

Using a spot is especially helpful for ensuring proper technique while preventing injury. It’s critical that the spotter does not push the gymnast’s body forward, as this can put unnecessary pressure on the neck. The spot should be purely supportive, helping to guide the gymnast through the motion.

Mastering the backward roll takes time, patience, and consistent practice. It’s important to go through each progression several times before moving on to the next one. You want to make sure the gymnast is comfortable and confident in each step of the process before advancing to more complex drills. This approach ensures that the gymnast will have the foundational skills they need to eventually tackle even more advanced skills like back extension rolls, back tucks, and more.

Always emphasize safety and encourage your gymnasts to practice slowly and with control. Keep things fun and celebrate every little success along the way. As with all gymnastics skills, consistency and repetition are the keys to success.

Now get rolling, and enjoy the journey of mastering the backward roll!

101 Ways to Use a Floor Bar at Home

Tue, 09 Feb 2021 14:30:00 GMT

Regardless of what level you are there are many ways to use a floor bar at home. There are not only many bar drills that can be done, but there are drills for other events as well. Explore these ideas to help make beam an event that your athletes look forward to!

Strength

Working on building strength will help you master new skills quicker! Try doing each exercise for 15 seconds. Work your way up to 30 sec.

1. Tuck Hold

2. Pike Hold

3. Straddle Hold

4. Plank Hold

5. Upper Body Hollow - Bar at Hips

6. Upper Body Hollow - Bar Above Head

7. Lower Body Hollow - Hands on the Bar (bar on the floor)

8. Hollow Body Hold - Bar at Hips

9. Hollow Body Hold - Bar Above Head

10. Mad Cat Hold (Hands on the bar, knees on the floor)

11. Plank Hold

12. Push Ups (Hands on the bar) - Elbows in

13. Push Ups (Hands on the bar) - Elbows out

14. Lay on Your Back - Tuck Leg Lifts

15. Lay on Your Back - Pike Leg Lifts

16. Lay on Your Back - Straddle Leg lifts

Handstands

A good handstand is essential in gymnastics, it is performed on every event. It is not only important to learn to hold a handstand, a gymnast must also work on perfecting their shape.

17. Handstand Hold shape on belly - Hands on the Bar
18. Handstand Hold shape on back - Hands on the Bar
19. Handstand Hold shape - Belly to the wall
20. Handstand Hold - Belly to the wall, lift one arm at a time
21. One Arm Handstand Hold - Belly to wall, one arm at side
22. Tuck HS Hold - Hands on the Bar, Knees at Hip Height
23. Pike HS Hold - Hands on the Bar, Feet at Hip Height
24. Single Leg Pike HS Hold - Hands on the Bar, Feet at Hip Height
25. Kick to Handstand - Hands on the Bar, Hold as long as you can

Straddle Cast Handstands

A floor bar is the best way to learn and perfect the proper cast handstand technique!

26. Straddle HS Hold on the Wall - Bottom to the Wall
27. Straddle HS Hold on the Wall - Back Against the Wall
28. Knee to Straddle (The halfway point of the straddle cast)
29. Knee to Handstand
30. Handstand with Back to the Wall - Lower to straddle, return to HS
31. Straddle Bound to Handstand
32. Lay on Your Back - Start with Feet in a Straddle at the Bar, Lower Feet to a Straight Body

Bar Drills

Of course, you can use your floor bar to practice many bar skills. You can work simple techniques like wrist shifting all the up to advanced skills like full pirouettes.

33. Wrist Shifts with Straight Arms
34. Kip on Your Back
35. Candle to Pike Compression
36. Standing Straight Arm Push Downs (Think Kip)
37. Standing Straight Arm Lift Ups (Think Clear Hip or Cast Handstand)
38. Handstand Drive to Hollow (Clear Hip)
39. Handstand Step On
40. Handstand Snap On
41. Squat On
42. Pike On
43. Straddle On
44. Hollow Rock with the Bar & Open (Think Clear Hip)
45. Plank, Pirouette to Bridge
46. Knee to Handstand Flip a Hand
47. Knee to Handstand Pirouette
48. Kick to Handstand Short Blind
49. Kick to Handstand Blind Full
50. From your Stomach Pirouette to Back
51. Candle Hold
52. Candle Levers
53. Plank - Slide to Flat - Hands on the Bar
54. Lay on Your Belly - Arch with Bar in Hands, Lift to Hollow (Extended Plank)
55. Bars Arm Routine with Floor Bar in Hands (Add Visualization)

Jumping and Punching

Punching quickly through the feet is a skill required for great tumbling, vaulting and beam dismounting. Use your floor bar to punch over. Remember to point your feet each time they leave the floor.

56. Punches Forward/Backward Over the Bar
57. Punches Side to Side Over the Bar
58. Squat Jump - Kiss Your Feet Above the Bar
59. Tight Body Punches - Hold the Bar Above Your Head

Leg Tightening

Gymnasts are always working on ways to have better form. These simple exercises can make a big difference. Gymnasts who are able to squeeze their legs to make them completely straight will have fewer deductions.

60. Pike Sit with Balls of Feet on the Bar - Small Single Leg Lifts, Right
61. Pike Sit with Balls of Feet on the Bar - Small Single Leg Lift, Left
62. Straddle Sit with Right Foot on Bar - Small Single Leg Taps
63. Straddle Sith with Left Foot on Bar - Small Single Leg Taps

Vault

The floor bar can be used to work on blocking, arm speed and even drills for sticking the landing.

64. Standing Shoulder Shrugs - Stomach to the Wall
65. Handstand Shoulder Shrugs - Stomach to the Wall
66. Bar Against the Wall - Bridge Shoulder Shrugs
67. Bar Above Head - Knee to Needle
68. Standing Temper Tantrums with Bar in Your Hands - KEEP CORE TIGHT
69. Jump Over the Bar - Stick Your Landing with Two Feet
70. Jump Over the Bar - Stick Your Landing with Right Foot
71. Jump Over the Bar - Stick Your Landing with Left Foot
72. Lay on Your Belly - Palms on the Bar - Block the Bar - How far can it go?

Beam

Using your floor bar, you can work on building the shoulder strength and flexibility that is required to hold handstands and do back handsprings on the beam.

73. Plank Hold with Beam Hands for Handstand or Back Walkover
74. Plank Hold With Beam Hands for Back Handspring
75. Bridge Hold with Beam Hands for Handstand or Back Walkover
76. Bridge Hold with Beam Hands for Back Handspring
77. Kick to Handstand Hold with Beam Hands for Handstand or Back Walkover
78. Kick to Handstand Hold with Beam Hands for Back Handspring
79. Handstand Hold - Belly to the Wall with Beam Hands for Handstand or Back Walkover
80. Handstand Hold - Belly to the Wall with Beam Hands for Back Handspring
81. Good Leg Lunge Hold on the Bar
82. Other Leg Lunge Hold on the Bar

Turns and Footwork

Turns and footwork play a big role on floor and beam. Use your floor bar to improve your releve.

83. Releve Hold with Both Feet Above Bar
84. Single Leg Releve Hold Above Bar - Right
85. Single Leg Releve Hold Above Bar - Left
86. Single Leg Passe Releve Hold Above Bar - Right
87. Single Leg Passe Releve Hold Above Bar - Right

Shoulder Flexibility

Try these exercises to increase shoulder flexibility. Shoulder flexibility will help your vaulting, tumbling, beam back walkovers and bar swings.

88. Lay on Your Belly with Bar at Your Bottom - Lift Bar Up and Down
89. Lay on Your Belly with Bar Above Head - Lift Bar Up and Down

Floor Bar Challenges

Check out these challenges using your floor bar.

90. How long can you hold a HS with your stomach to the wall?
91. How many floor bar push ups can you do?
92. Can you kick to a handstand and hold for 10 seconds or more?
93. Can you kangaroo hop up to the bar?
94. Can you hold a lock on the bar for 30 seconds or more?
95. How many punches can you do over the bar in one minute?
96. How long can you hold a hollow with the bar at your hips?
97. How long can you hold a hollow with the bar above your head?
98. Can you lay on your stomach and lift the bar up 5 inches or more?
99. Using the wall, how many pirouettes can you do without coming down?
100. Kick to a handstand with your hands on the bar, how long can you hold it?
101. Can you come up with a floor bar drill of your own?

Be creative with your floor bar workouts! How many additional drills can you do with your bar?

10 Fun Floor Routines

Mon, 18 May 2020 19:31:00 GMT

Need a reason to smile? These routines will surely put a smile on your face. Check out these 10 fun floor routines performed by elite gymnasts. These routines not only have great tumbling and dance, they also have fantastic choreography, music and presentation. These are routines that you will want to watch more than once!

1. Simone Biles - 2019

A few of my favorite parts:

The Biles 2 (triple double) performed in the first pass
The Biles (double layout with 1/2 twist) performed in the second pass
The signature "oh" in the choreography

2. Maggie Nichols -2015

A few of my favorite parts:

The choreography, specifically the precise arm and hand movements throughout
The excellent posture in the landings
The split positions in the leaps

3. Aly Raisman - 2012

A few of my favorite parts:

The connections in the first pass
The crowd involvement
The split jump out of the double pike

4. Jordyn Wieber - 2012

A few of my favorite parts:

The excellent landings
The musicality throughout
The ending choreography

5. Alicia Sacramone - 2005

A few of my favorite parts:

The power in the tumbling and presentation
The choreography between the first and second pass
The triple twist dismount

6. Tasha Schwikert - 2002

A few of my favorite parts:

The full in to punch front (first pass)
The confidence in the choreography
The music

7. Vanessa Atler - 1998

A few of my favorite parts:

The double layout to punch front (first pass)
The connection of the first pass right into her dance
The big arm movements

8. Dominique Moceanu - 1996

A few of my favorite parts:

The back to back first two passes
The way she plays to the crowd
The music selection for the Atlanta, Georgia Olympics

9. Kim Zmeskal - 1991

A few of my favorite parts:

The finishes to her tumbling passes
The whip pass
The energy throughout

10. Dominique Dawes - 1991

A few of my favorite parts:

The never ending first pass
The straddle positions
The smile throughout

Can you learn these routines?

Here's a challenge for you. Choose your favorite routine and try to learn a section of the choreography or the whole routine!

9 Must See Vaults

Mon, 11 May 2020 19:18:00 GMT

Missing college and Elite gymnastics on TV? Check out these must watch vaults. Take note on how the vaults progress and the apparatus itself changes with time. After you watch these amazing vaulters join in the fun of creating your own sidewalk chalk vault. Be sure to stick the landing!

1. Simone Biles - 2019 World Championships

Simone's Vault Accomplishments include:
2nd at the World Championship on vault in 2013 & 2014
3rd at the World Championships on vault in 2015
Olympic Champion on vault in 2016
World Champion on vault in 2018 & 2019
Simone Biles has a vault named after her - the Yurchenko half-on entry, laid out salto forwards with 2 twists

2. McKayla Maroney -2012 Olympics

McKayla's Vault Accomplishments include:

World Champion on vault in 2011 & 2013
2nd at the Olympics on vault in 2012

3. Alicia Sacramone - World Championships 2010

Alicia's Vault Accomplishments include:

3rd at the World Championships on vault in 2005 & 2007
2nd at the World Championships on vault in 2006
World Champion on vault in 2010

4. Cheng Fei - World Championships 2007

Cheng Fei's Vault Accomplishments include:

World Champion on vault in 2005, 2006 & 2007
3rd at the Olympics on vault in 2008
Cheng Fei has a vault named after her - Yurchenko with ½ turn on – stretched salto forward with 1½ turn off

5. Oksana Chusovitina - World Championships 2003

Oksana's Vault Accomplishments include:

2nd at the World Championships on vault in 1991, 2001, 2005 & 2011
3rd at the World Championships on vault in 1992, 1993, 2002 & 2006
World Champion on vault in 2003
Olympic Champion on vault in 2008
Oksana Chusovitina has two vaults named after her - Handspring forward onto table, piked salto forward with full twist off & Handspring forward onto table, straight salto forward with 1.5 twists off

6. Elena Zamolodchikova - 2000 Olympics

Elena's Vault Accomplishments include:

World Champion on vault in 1999 & 2002
Olympic Champion on vault in 2000
2nd at the World Championships on vault in 2003
Elena Zamolodchikova has a vault named after her - Laid-out double-twisting Tsukahara

6. Simona Amanar - 2000 Olympics

Simona's Vault Accomplishments include:

World Champion on vault in 1995 & 1997
2nd at the World Championships on vault in 1996 & 1999
Olympic Champion on vault in 1996
Simona Amanar has a vault named after her - round-off entry onto the vault, laid-out salto with 21⁄2 twists

7. Kerri Strug - 1996 Olympics

Kerri's Vault Accomplishments include:

Kerri is known for her heroic vault landing in the 1996 Olympic team finals.

8. Mary Lou Retton - 1984 Olympics

Mary Lou's Vault Accomplishments include:

2nd at the Olympics on vault in 1984
Mary Lou scored a perfect 10 on vault at the 1984 Olympics

9. Natalia Yurchenko - 1983 Olympics

Natalia's Vault Accomplishments include:

Natalia Yurchenko has a vault named after her - a round-off onto the springboard, followed by a back handspring onto the table and a flip off the table
The Yurchenko family is now one of the most common vaults

Try Your Own Vault!

Use your driveway to create your vault or dream vault. Can you do the Biles?

Draw a springboard, vault, and landing mat with sidewalk chalk.
Lie on the sidewalk in different positions to create the shapes of your vault
Put all of the pictures together to make a routine video.

Be sure to share your vaults with Pinnacle on facebook, instagram, or twitter.

Learn More:

10 Ways to Keep Going When the Going Gets Tough

Mon, 04 May 2020 14:05:00 GMT

The difference between us lie not only in the shape hardship takes but also in how we respond to it. The reality is that we all face times when the going gets tough. Whether they're related to work, home, finances, relationships, or friendships, we all experience tough times in life.

One of the most important thing to remember when going through tough times is to hold your head up and find your inner strength to forge forward. Don't get discouraged or feel defeated, but start with your own perspective and take solace in knowing that you are in charge of your own experience. And believe it or not, you're stronger than you think.

Start With Boosting Your Resilience

There's several ways to boost your resilience but I've highlighted four important tips to consider.

Refrain your interpretations. Explain your situation in a positive light while still accepting reality.
Identify what you can control. Optimists succeed by focusing their attention on how to make their situation better.
Seek support. A sense of community enables true resilience.
Embrace challenge . Understand that challenge can strengthen us.

Stay Positive

Ways to stay positive are many.

Focus on health and opportunity . Now is the time to set those healthy goals, train for a competition or a race this year. Really dig deep to drive your motivation to health.
Jump into something new . Remember a month ago when time was moving so fast you couldn't even think about taking on a hobby. I can't tell you how many times people have asked me what my hobby is and I've thought to myself, who has time for a hobby? Well now's the time! Do you want to learn a new language, finish that book you started, or learn to knit a scarf or blanket? The opportunities are endless!
Fast forward the negative movie reel in your head . "This time shall pass" is a favorite phrase of mine. Yes, this time in your life, whatever you're going through, is rough and feels endless. But it WILL pass. Think about the future, make plans for when life is happier, easier. Feel free to daydream about what makes your smile and what brings excitement to your life.
Be grateful . When life gets you down and you just feel like the world is against you, remember everything that is positive and is going your way. I guarantee that by truly reflecting and counting all the positives in your life, you'll have a new found feeling of gratitude.
Snuggle with a furry friend . When you cuddle with your pet it stimulates the brain's production of Oxytocin (the "love hormone") in both of you. Cuddling with your pet can lower your heart rate, reduce your blood pressure, and may even stimulate muscle regeneration.
Have a chat with a friend. Friendship is a crucial element in protecting our mental health. Our friends can keep us grounded and can help us get things in perspective. Friends form one of the foundations of our ability to cope with problems that life throws at us.

Remember, as we journey through life, there will inevitably be periods of incredible frustration and despair. During those tough times, it will sometimes appear to us that we've lost everything, and nothing or nobody could motivate us to move forward in the direction of our dreams. But you need to trust the journey, even when you don't understand it. As Epicurus so profoundly said, "Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for. "

Learn More:

10 Fun Warm Up Games

Thu, 30 Apr 2020 18:05:00 GMT

Getting your muscles warm before a stretch or a workout is important for injury prevention, even for children. Of course, you could do a quick light run or simple jumps, anything to get the heart rate up, but that is not as fun as it could be. Turning a warmup into a game is both productive and fun. Win win!

Ten Fun Warm Up Games You Can Do at Home

Sleeping Baby – Participants run, skip, gallop, bunny hop, etc. in a circle around the play area. When the leader yells “Sleeping Baby” the participants drop to the floor and pretend to be sleeping. Bonus points for dramatic snoring!
Relay Races – Relay races allow for so much flexibility and creativity. Participants split into two teams. I like to mark each ends of the race with a hoop and a cone. I also require participants to gently high-five the next person in line before they can go. As with Sleeping Baby, participants can vary their actions such as running, hopping on one foot, bear or crab walking, etc. The next part is where you can get creative. Participants can run down to the end of the race and put a piece in a Connect 4 game, color a shape, take a scoop and put together a snack mix, try to balance an egg on a spoon, and so many more.
Color Game – This game is especially fun for the younger crowd. The leader calls out a color and a body part. Participants must find an object that is the color the leader called and touch it with the body part that was called. As the participants start to get the hang of the game the leader can call out sillier and more challenging body parts. To make the game more challenging for older children the leader can call out a body position to do on the called color such as passé, relevé, hollow body, lock, or mad cat.
Olympic Charades – Played like traditional charades. Split participants into two teams. One person from each team draws a paper with an Olympic sport written on it. The participant then acts out the sport while their teammates try to guess.

5. Freeze Dance – This is a great game to really get kids moving and burn some energy. Turn some high energy music on and have kids dance. When the music is paused the kids must freeze. You can play no-outs, or if you want more of a challenge, you can call anyone caught moving “out.”

6. Add On – This game has an added mental element. Line participants up. The first participant goes into the play area and does one action such as a jump. The next participant enters the play area and does the action the previous participant did and then adds another on. Repeat with each participant. Participants must remember what the players in front of them did. The first person to mix up the sequence signals the end of the game.

7. Builders and Destroyers – Have all participants make stacks of three blocks all around the area of play. Split participants into two groups – builders and destroyers. When the leader starts the game, the destroyers run around the play area knocking down the towers with their hands only. No kicking allowed. Builders run around re-stacking the towers. Each game lasts a minute or two. Then have all participants re-stack all towers and switch teams.

8. “If” Game – Line participants up along one side of play area. Leader calls out an if statement such as, “If your favorite color is pink, run to the other side.” Continue and see how much you get to know all the participants. Some other fun If statement ideas are favorite food, favorite school subject, favorite sport, and favorite sports team.

9. Red Light, Green Light – A classic. Line participants up along one side of play area. Leader calls out “green light” and all participants run, skip, hop, etc. towards the other side of the play area. All participants must freeze when leader calls out “red light.” First one to the other side wins.

10. Frisbee/Paper Plate Skating – Give each participant a pair of frisbees or paper plates to stand on. Participants skate around the play area like an ice skater. Leader can call out different actions such as spin, leap, or jump. This game can also be played as a freeze game with music.

Bonus Game – What’s the Time Mr. Wolf? – Participants line up along one side of the play area. One player, Mr. Wolf, stands at the other end of the play area with their back turned. The group of players at the other end call out “What’s the time Mr. Wolf?” Mr. Wolf calls out a time such as “three o’clock.” Participants take that many steps towards Mr. Wolf. Game play repeats until Mr. Wolf responds with “dinner time!” Mr. Wolf then turns and chases after the other players. The first player tagged is the next Mr. Wolf.

Skill Requirements at Pinnacle Gymnastics

Thu, 23 Apr 2020 19:24:00 GMT

Skill Requirements at Pinnacle Gymnastics

What are Skill Requirements?

Skill requirements are a list of skills that are taught in each level. Great skill requirements should be:

What skills is my preschool gymnast working on?

All preschool gymnastics classes have the same behavior evaluations such as entering class independently, stays at station, participates in warm up, in addition to their skill requirements.

Jitterbugs work on jumping with two feet, monkey swings on bars, walking on beams and horsie kicks.
Rollie Pollies work on hopscotch, skin the cats on bars, walking forward and sideways on beams and rolls down wedge mats.
Grasshoppers work on donkey kicks, pullover hopping up the wall, beam kicks and jumps, and cartwheels.

What skills is my gymnast working on?

All recreational gymnastics classes for ages 5 and up work towards a skill set that the competitive program competes at the beginning levels.

5 and 6 Beginner gymnasts work on progressions for the USAG Level 1 skill set
Beginner 7+ and 56 Intermediate gymnasts work to master the major skills in Level 1
56 IntermediateAdvanced gymnasts work on Level 2 progressions
56 Advanced, Intermediate 7+ athletes begin to work the major skills in Level 2
IntermediateAdvanced and Team Development 2 gymnasts focus on drills and progressions for the Level 3 skill set
Advanced and Team Development 1 gymnasts work on Level 3 skill mastery and the introduction of some level 4 skills as well

What skills is my tumbler working on?

All tumbling classes are evaluated on both tumbling skills and strength skills such as abdominal exercises, hanging, leg exercises, and balancing exercises.

T101 Ages 6-8 work on mastering rolls, split handstands, cartwheels and beginning back handsprings over a Rollie.
T101 Ages 9+ work on vertical handstands, one arm cartwheels, dive rolls and back handsprings down a wedge mat.
T201 Ages 9+ work on handstand walking, front tucks, round offs, and standing back handsprings.
T301 Ages 9+ work on standing back tucks, front pikes, front handsprings and tumbling passes such as round off back handspring back tucks and more.

What skills is my ninja working on?

All ninja classes are evaluated on ninja obstacles and tumbling ninja skills.

Little Ninja work on rolls, donkey kicks, cartwheel hops, climbing the rock wall to their comfort level, hanging on obstacles, and balancing on obstacles.
Novice Ninja work on back handsprings over a rollie, cartwheels, handstands, balances across obstacles, warped wall, and climbs to top of the rock wall.
Intermediate Ninja work on handstand walking, round offs, front tucks, back handsprings, pull ups, climbs to top of the rock wall, completes balancing obstacle course and completes hanging obstacle course.

How can I see my child's skill requirements?

There are two ways to view your child's skill requirements. The first way is by using the online parent portal.

Log into your account
Select the child you would like to view
Select the program they are currently enrolled in (Preschool or Recreational)
Select your child's current class

- Each skill requirement will be listed and 1, 2 or 3 stars will be selected

- 1=introduced, 2= working on it, 3 = mastered

The second is way is using the Pinnacle App

Open the Pinnacle Gymnastics App (Search Pinnacle Gymnastics in the App Store)
If you scroll down, you can see the most recent skill activity.
To view the full list of skill requirements click on account and then select the student's name
From there follow steps 3-4 from above

When will my child master their skills?

Most children spend approximately one full year in each level.
However, each athlete progresses at their own rate. And that's okay!
Every skill requirement in your child's class is evaluated over the course of 8 weeks (2 skills each week).

What can I do to assist with my child's skill requirement mastery?

Be encouraging and supportive! Celebrate small milestones - straighter legs or moving a skill to a higher beam.
Ask the coach for feedback or a specific question - giving your own coaching tips can get confusing if they are different than what the coach is working on or a different technique.
Attend Mini ART or ART or skill clinics for extra practice.

The 7 Best Beam Routines of All Time

Thu, 16 Apr 2020 22:01:00 GMT

With gymnastics season ending so suddenly, many of us missed out on the opportunity to see some of the best gymnastics of the season. For those of you who wish there was more to watch, here are seven of my favorite beam routines. After you watch all the routines join in the fun of creating your own sidewalk chalk routine with your favorite skills.

1. Simone Biles - 2019 World Championships

What to watch:

The confidence in her landings
The double twisting double back dismount. The skill is named the "Biles" as she was the first gymnast to ever compete the dismount.

2. Laurie Hernandez - 2016 Olympics

What to watch:

The quality of her movement and presentation.
The strength and dynamics of her arms on her landings.

3. Shawn Johnson - 2008 Olympics

What to watch:

The height of her layout two feet in her acro series.
The standing tuck full.

4. Carly Patterson - 2004 Olympics

What to watch:

The standing arabian.
The round off, back handspring, double arabian dismount, named after Carly Patterson.

5. Shannon Miller - 1996 Olympics

What to watch:

The full twisting back handspring.
The split positions and toe point throughout.

6. Kim Zmeskal - 1992 World Championships

What to watch:

The signature Kim Zmeskal mount.
The rhythm and exactness in her presentation.

7. Nadia Comaneci - 1976 Olympics

What to watch:

The aerial back handspring combination.
The fluidity of movement.

Try Your Own Routine!

Use your creativity to create your own beam routine. Try using a combination of the skills from the routines above to create your chalk beam routine.

Draw a beam with sidewalk chalk.

Lie on the sidewalk in different positions to create the skills in your routine.

Put all of the pictures together to make a routine video.

Watch an example!

I hope these routine inspire you to create your own unique routine. Be sure to share your routines with Pinnacle on facebook, instagram, or twitter.

Hannah Thomas
Pinnacle Gymnastics
Program Director

Learn More:

The Keys to Building Balance Beam Confidence

101 Ways to Add Variety to Beam

Who to watch at the 2019 US National Championships

Competitive Team

Learn How to Make a Bored Jar

Thu, 09 Apr 2020 17:00:00 GMT

One of my favorite phrases, and one I tell my children when they say they're bored is, "Only boring people get bored". I saw this quote somewhere many years ago and have used it ever since. In a nutshell this quote is saying that you need to use your imagination, think outside the box, empower yourself to learn to occupy your time- don't BE boring. And while I've enjoyed this time to slow down and spend more quality time with my family, this time has also allowed myself and my children to really explore what we are passionate about and what brings us joy, outside of work, school, and activities. I think for our family, we've all been going at a 'Too-fast' pace for too long.

This new way of life has probably effected my daughter more than anything. She's 14 and she's a competitive gymnast. She's been in the sport for over 9 years, and while gymnastics offers many positives, it's year around and very consuming. She trains 20 hours a week on top of school, studying, etc. This sport has left her with very little time to "be bored", but it's also left her with very little time to develop a hobby, or a love of something outside the gym.

The tears were many the first week. Imagine such a structured life for as long as you can remember, and then nothing. Nothing. We talked a lot during this time and I tried to throw out so many suggestions: knitting, painting, online piano lessons, writing, you name it. Nothing could fill this void for her. Of course as time has gone on, she's settled in. She's reading more and dancing. She's been on many bike rides and a picnic with her baby brother. She's hammock'ed and tried her hand at the piano. And she made a "Bored Jar".

If you're like me and you're trying to help your child fill the void they're experiencing with social distancing, a Bored Jar is exactly what your family needs. Simply find an empty Ball jar or any empty/washed condiment jar. Feel free to decorate your Bored Jar with stickers, labels, signatures of your children. We personally had several popsicle sticks here at home, so we wrote down our fun and simple activities on each stick. You can paint the sticks or keep them plain. You can also write ideas down on little pieces of paper. This is your family's Bored Jar, make it what you want.

Ideas for your Bored Jar

Our family has several years between our oldest and youngest child ,so we needed to come up with several ideas that were tailored to school-age and teen-aged children. The popsicle sticks were color coded accordingly. Below you'll find ideas for preschoolers and beyond.

Bored Jar Ideas for Preschool/Grade School-Age Children

Some of the ideas for preschool and grade school aged children are:

Do a puzzle
Blow bubbles
Brush the dog
Playdoh
Play with balloons
Dance party
Log roll down a hill
Do shadow puppets in a dark closet
Make cards for family, friends, people in the hospital
Jump up and down 20 times
Make sock puppets with old socks
Have a puppet show
Borrow moms phone to take pictures of nature
Make a bird feeder
Make a family band
Put up the tent out back
Play in the bathtub
Research the Titanic on the computer
Find five toys to donate
Make something on Pinterest
Play in the sprinkler
Race mom or dad
Hit a whiffle ball off a tee

Bored Jar Ideas for Teenage Children

Some activities for teens might include:

Tie-dye a shirt
Make a duct-tape bracelet
Create a memory jar
Make a lemonade stand
Walk the dog
Have a water balloon fight
Make a music video
Write a play and perform it
Create a photo album
Create an art journal
Bake cookies
Make ice cream
Draw a self portrait
Look through a cookbook and make something
Play checkers
Play catch
Plant a mini-flower pot garden
Practice photography
Train the dog a new trick
Pack a picnic
Create chalk drawings outside
Work on a short story or novel
Style your sister or moms hair
Model with clay
Knit a scarf or washcloth
Play tennis against the garage

As you can see the ideas are many. Just use your imagination, let your ideas flow, and surprise your kiddos with a Bored Jar. They'll love it and more importantly, they won't "be bored".

Learn More:

5 Reasons Why Gymnastics is Great For Boys

Thu, 31 Oct 2019 15:28:00 GMT

5 Reasons Why Gymnastics is Great for Boys

Team sports were such a huge part of my life growing up. I started playing soccer in early elementary, swam swim team every summer, and went on to play volleyball and swim team in junior high and high school. So when my first born was old enough to play sports, we immediately signed him up for soccer and t-ball. My first child is a boy, and well, boys play baseball, right? Yes, many boys love playing the typical team sports; baseball, basketball, and soccer, but did you know that introducing gymnastics to your son will actually help him excel in other sports? Not only that, according to Men's Health's list of the 50 fittest athletes, it is gymnast, Kohei Uchimora, who ranked third, ahead of Michael Phelps, LeBron James and Usain Bolt.

Even if you're thinking that gymnastics might not be your son's sport of choice, these benefits below will give you reason to choose gymnastics as the perfect cross-training sport.

Improves Motor Skills and Balance

in a gymnastics class your son will learn how to jump, hang, balance, swing, and use his upper body, which all contribute to coordination and body awareness. He will be using every muscle group in his body which will make him stronger and more flexible. This body control will help him with learning sport-specific movements, how to coordinate difficult positions, and in many cases rise to the top of their team as a leader, simply because of the way he will control his body- in a way that others will want to imitate.

The Perfect Injury Prevention Program

Gymnastics is the perfect sport for helping kids get strong, flexible and to learn how to warm up properly, therefore decreasing the chances of possible sprains and strains. Gymnastics is a weight-bearing activity, which helps develop strong bones (learn more health benefit of gymnastics here). Furthermore, if you've watched a gymnastics class, one of the core curriculum is teaching children how to fall safely. According to USA Gymnastics, teaching children to fall safely is to fall and roll, to spread the forces of impact over a larger area and time, which helps the children avoid injury. This fall-training can help prevent injuries in other sports.

Provides the Foundation for Discipline and Work Ethic

The sport of gymnastics is tough, and the kids learn skills that are progressive. Nothing is just given to them and the harder they work, the more skills they learn. There is nothing more frustrating than having to wait to move forward with something because of the lack of ability. Gymnastics teaches children that hard work is necessary for results, and that trying over and over again is part of the process. The drive and determination learned from gymnastics will carry over as a foundation for whatever sport your son wants to play.

Increases Coach-ability

Gymnastics Classes for Kids teach kids to listen, and often times children are given corrections after each turn. A gymnasts will most likely receive several corrections and feedback in just one practice and therefore they learn to take this feedback, not as criticism, but as necessary to improve his overall performance.

It's FUN!

What boy doesn't like climbing, jumping and swinging? Doing gymnastics is like going to a giant playground, and it's the perfect place to get a child's energy out. Watch how much your son enjoys being upside-down and figuring out the crazy things he can do with his body. For me, this is reason enough!

5 Kip Drills You Can Do At Home

Mon, 21 Oct 2019 14:33:00 GMT

5 Kip Drills You Can Do At Home

The kip is a milestone skill in gymnastics. For many gymnasts, the kip is the first skill that provides a true challenge. The kip is a mount to get on the bar beginning as early as level 3 on Competitive Team . It is a skill that requires both strength and proper timing. It requires many repetitions and a lot of trial and error. Here are a few easy drills that you can practice at home to work on both the strength and proper technique.

Frisbee Glide Extensions

This drill mimics the glide swing, the first part of the kip.
Start in a pike sit with the frisbee (or paper plate) on your heels.
Lift your hips and extend your feet out and then pull back.
The goal is to reach full extension, from shoulders to hips.

Leg Lifts

In this second drill, the gymnast starts by lying flat on their back.
The gymnasts then lifts both legs up and over their head to touch the floor.
Remember to keep the legs straight and together to practice good form and technique.

Shoot to Candle

Start on your back with your legs in a pike position and hands at your toes.
Lift your toes up to a candle position, finishing with hands at your hips.
For an added challenge and to better replicate the kip, after reaching the candle, shoot the toes down to a pike and push with straight arms to a pike compression sit.

Straight Arm Forward Pike Roll

Perform a forward pike roll and stand up with straight arms.
Push with straight arms to stand up.
Keep the arms straight to mimic the finish position of the kip.

Wrist Shifts

Using a broom or PVC pipe tie a small weight to a string or rope and around the broom or pipe.
Hold the broom with both hands and shift your wrists to twist the rope around the broom.
Be sure to keep your arms straight and shift your hands forward.

Practicing these drills in combination with the kip will help your gymnast master the skill!

Happy Kipping!

6 Keys to Powerful Jumping

Wed, 04 Sep 2019 14:06:00 GMT

Let's talk about jumping for power without the use of traditional gym equipment like squat racks, large weights, and hip sled type equipment. There can be great benefits in using this type of equipment but what are you going to do when you are a cheerleader or gymnast (or a home workout person like myself) and do not have access to such equipment? Here are some techniques and moves that you can implement into your training.

Jumping isn't complicated, or is it?

Have you ever stopped to think about all the moves that go into jumping? Probably not. But like most things there are optimal ways of producing higher and more powerful jumps than just doing it. Jumping seems pretty simple, until you watch 16-160 different athletes go about it. All kinds of things can happen. First are you dropping your chest too much? Are you pushing all the way through your toes? Are your knees going into Valgus?

Most professionals will tell you that when jumping you will want to place your feet about hip width apart, keeping knees tracking over the 1st and 2nd toe of the foot when bending, dropping the arms behind the hips, lowering down to about parallel (femur and ground), before explosively pushing upward with legs squeezing straight and pulling arms above the head. Now, mind you, gymnasts, cheerleaders, and dancers all jump a little differently than say a basketball player will need to so I will try to keep this more our sport related.

Why Jumps are important

Gymnasts, Cheerleaders, and Dancers usually do not jump in the traditional football-basketball vertical jump test method. Cheerleaders have motion technique and specific jumps such as hurdlers and pikes. Dancers have leaps and turns. Gymnasts have the 4 inch wide piece of wood we all love...beam! So there are different factors that go into jumping safely and effectively based on sport. Building a powerful base for leaving the ground pays a lot of dividends for us all. So if we can train our bodies to produce more power with less effort then we will look more graceful. Cheerleaders and gymnasts have back handsprings, tuck jumps, and standing flipping skills in common and our dancer brothers and sisters have their ballet skills and aerials to train.

Mechanics of Powerful Jumping

Things to consider when jump training: ankle mobility, knee joint function, hip strength, core stability, shoulder mobility, acceleration and deceleration forces. It is really difficult to say what moves first when you begin a jump, ankles, knees, or hips? Let's just agree that all three will be in motion simultaneously. There are a host of things that can be 'non-optimal' when dropping into a squat like ankle angle, knee Valgus, Q-angle, etc...basically all movements should be balanced right to left and front to back.

6 Keys To Remember for Powerful Jumping

Keep core tight
Extend twice as fast as you bend
Don't forget your glutes!
Practice super slow, slow, normal, fast, and explosively in that order if you want your mechanics working for you.
Stretch to increase mobility in ankles and hips. Knees are like a hinge and shouldn't move side to side just open and closed.
Work on landing as much as you work on leaving the ground (I mean actually thinking about how you are landing) because what goes up, comes down...on this planet. :-)

6 Fun Drills for Preschool Cartwheels

Thu, 15 Aug 2019 16:10:00 GMT

6 Fun Drills for Preschool Cartwheels

A cartwheel is a foundation skill necessary to gymnastics development. It is a skill that comes easy to some and yet poses difficulties for others. Coaching preschoolers, we're able to break down the cartwheel into a series of easier drills; promoting body awareness, flexibility, and upper body strength all while getting them closer to the cartwheel.

We use many fun drills in the Preschool Gymnastics program to introduce children to the world of cartwheels. After all, these kiddos are just starting out so we want them to have fun and gain confidence. We focus on cross-lateral movements, using the arms or legs to cross over our body's invisible mid-line, which is an important part of child development. Cross-lateral movements not only help a child learn how to do a cartwheel but these developments also helps the child learn how to read and write. In addition, many of these drills help develop core strength, introduce the child to the transfer of his weight, and help the child become more and more comfortable with being in a vertical position.

6 Drills for Preschool Cartwheels

What I love most about teaching these drills is that they're attainable and help the child gain confidence. Little do they know they're getting stronger and one step closer to learning a cartwheel. The next time your see your preschool gymnasts accomplish any of the the skills listed above, make sure to give them a big high five! And remember, these skills are helping a child in more ways than one!

10 Ways to Show Enthusiasm Through Body Language

Mon, 22 Jul 2019 17:00:00 GMT

The science speaks for itself. 65% of all communication is non-verbal. This might help explain why sometimes it is necessary to communicate in person rather than via email or text. Rather than risk a misunderstanding, getting in front of someone helps you clearly articulate your message. In the workplace, as well as in our lives, it is important to show passion. Using your face to face time to show enthusiasm through body language can improve your relationships with clients, co-workers, and family members.

10 Ways to Show Enthusiasm Through Body Language

What is Body Language?

According to Mindtools.com , "body language is the unspoken element of communication that we use to reveal our true feelings and emotions. Our gestures, facial expressions and posture, for instance." Body language is especially important when working with children. Brittany Williamson recounts that "p ositive body language in a classroom setting has the ability to motivate, inspire and engage"

1. Take Up Space

Taking up physical space helps people feel engaged
Making your way from station to station or around the group in allows each participant to feel engaged
Let’s try it – stand up and find an appropriate stance that makes you feel confident

2. Stand Up Tall

Posture is extra important
Standing up tall emits confidence and leadership
Be conscious of your posture from your head to your toes

3. Free Your Hands and Arms

Uncross your arms and keep them away from your body
Avoid placing your hands on your hips for any long period of time
Talking with your hands is effective when used correctly
Your arms are especially important in gymnastics
They can be used to show body position, demonstrate, or give high fives

4. Really Listen

Use facial expressions, tilt your head, and really listen to the students in your class or customers at the front desk
Focusing on the student or customer will make them feel that you are engaging and they are meaningful
You might also learn something that will help you solve a problem or teach a new skill

5. Nod and Smile

Even if you aren’t a naturally smiley person, do it
Smiling can physiologically change your mood
Smiling is contagious
Nodding is a great way to acknowledge someone and what they are saying, doing, or feeling
Smiles are radiant and can be seen from a long distance

6. Use Appropriate Eye Contact

No, don’t be creepy or stare
Do make eye contact when speaking to someone – whether individually or in a group
Eye contact is important when speaking and listening
It is also important for classroom management – 1..2..3.. Eyes on me!

7. Don't Check the Time

Nothing says ”I don’t want to be here” more than checking your watch
Get a gauge for time before each rotation and try to check one more time in the middle
Do not pause to check the time while in the middle of a station, conversation, or task

8. Display Emotion

Everyone has their own unique style
Let yours shine through
Use your entire body and voice to convey emotion to your class
Big motions can be seen from far away
Small motions can be personal and motivating
Let’s try it – give someone a finger high five and another person an air five from across the room

9. Dress the Part

Whatever your role, looking like you are prepared for the task or job is just as important as being physically and mentally ready to perform
Be mindful of what you are wearing
Will it be distracting to others (children)?
Is one of your job tasks going to change your outfit?

10. Boost Your Energy Level

Boost the energy of your class by putting your own spin on it
Key memories are made at the beginning, the peak, and the end of an activity – make these moments extra special and energetic
Whether it has been a great day or a terrible day, when you enter the workplace, bring the best version of yourself through the doors

Cartwheel or Round Off? What's the Difference?

Mon, 20 May 2019 14:22:00 GMT

Cartwheel or Round Off? What's the Difference?

For those of you who are new to gymnastics or tumbling training, there are two moves that frequently get talked about: Cartwheels and Round Offs. These two skills can seem similar at first glance, but they serve different purposes and require distinct techniques. If you're like me and didn’t grow up with extracurricular activities like gymnastics, dance, or martial arts, you may find it confusing when you first start observing these impressive skills in a gymnastics class or at your child’s practice. If you’re just starting to explore the world of gymnastics or tumbling, understanding the difference between cartwheels and round offs can be very helpful.

Cartwheel Basics

So, Sally is super excited because she worked on cartwheels in class today and just has to show you! Awesome, right? But now, you’re frantically trying to keep her from cartwheeling into the table, chairs, walls, and maybe even the dog! A cartwheel can seem like a relatively "easy-peasy" skill, but for some kids, it can be quite difficult and even frustrating. There are also several variations to this sideways, rotational skill—each one bringing its own level of complexity. The most common variations include the gymnastics cartwheel, side cartwheel, one-handed cartwheel, and aerial cartwheel. Let’s break them down:

What is a Gymnastics Cartwheel?

A "gymnastics" cartwheel is often the first version of this skill that many gymnasts learn. The starting position is a stable forward lunge, ensuring the athlete is balanced and prepared. The athlete then "teeters" forward using the forward leg to push their body forward and the back leg to propel the hips upwards into the inverted position. As the athlete rotates, their legs lock out in a V-shape overhead, and their hands should remain side by side on the floor, supporting the body in an upside-down position.

After completing the rotation of 90 degrees, the legs begin to descend toward the floor, and the body rotates another 90 degrees back into the original lunge position. This version of the cartwheel is commonly seen in gymnastics, cheerleading, and tumbling classes. It’s a great building block for more advanced skills, such as back handsprings, and is used as an essential foundational movement.

What is a Side Cartwheel?

A "side" cartwheel is the original version of the cartwheel. Think of it as the "spokes of a wheel" where arms and legs are the spokes, and the body travels sideways while maintaining the same orientation. In this version, the body doesn’t change the way it is facing as it moves through the rotation. Side cartwheels are commonly performed in disciplines like capoeira, martial arts, circus arts, and even men's gymnastics floor routines. This variation typically emphasizes a sideways movement, requiring different body mechanics than the gymnastics cartwheel, where the body rotates fully from one position to the next.

What is a One-Handed Cartwheel?

A one-handed cartwheel is quite similar to a standard gymnastics cartwheel, but there’s a key difference: the athlete uses only one hand for support. This move requires more strength and balance since the body is supported by just one hand while the other arm remains free. One-handed cartwheels are often seen in martial arts and circus performances, and they’re also used in gymnastics as part of a series of tumbling moves or in routines where a more dynamic style is desired. This variation also helps to build strength and confidence in performing with less support from the arms.

What is an Aerial?

An aerial cartwheel, often simply referred to as “an aerial,” is an advanced skill that builds upon the foundation of a cartwheel but takes it to a new level. The key difference with an aerial is that no hands touch the floor. The body is propelled into the air through an explosive take-off, which requires significant strength, flexibility, and coordination. Aerial cartwheels are most commonly seen in dance, gymnastics, parkour, and Cirque performances. Athletes must generate enough force and lift to rotate their bodies through the air before landing back on their feet. It’s a skill that not only requires excellent technique but also a high degree of control and confidence.

So, What is a Round Off?

While a cartwheel is a fantastic skill for learning rotation and building core strength, the round off is often seen as the next step toward more advanced tumbling. You can think of the round off in a similar way to categorizing automobiles into cars and trucks: they are both types of vehicles that serve a similar purpose, but they look and function quite differently. The round off shares many similarities with the cartwheel but introduces new elements to make it a more powerful and controlled move, especially useful for progressing to back handsprings or other tumbling skills.

The classic round off is a staple in gymnastics and tumbling. The round off helps prepare athletes for more dynamic movements like back handsprings by teaching them how to push off the floor with force and rotation. In the round off, the athlete starts in a stable forward lunge, just like in the gymnastics cartwheel. As they move through the rotation, the athlete reaches for the floor with both hands, and their back leg drives the hips upward. The athlete then snaps their legs together in the air and uses their arms to "block" or push off the floor with enough force to bring their body into the air and rotate 180 degrees. The landing should be soft and controlled, with the arms held by the ears and the legs cushioning the impact.

The key difference between the round off and the cartwheel is the final positioning. In the cartwheel, the athlete moves from one lunge position to the other, whereas in the round off, the body is briefly in the air as the legs snap together, and the rotation leads to a more powerful and controlled landing.

One-Handed Round Offs

As you might expect, one-handed round offs are a more challenging variation of the classic round off. In this version, the athlete uses only one arm to block off the floor. This makes the skill more difficult because the athlete has to rely on just one hand to generate enough power for the rotation. One-handed round offs are often seen in martial arts, especially when an athlete needs to hold an implement (like a staff or sword) in one hand. They are also commonly practiced in gymnastics to help gymnasts with beam dismounts or other precision-focused moves.

What is a Round Off with No Hands?

The Barani (pronounced "bah-rah-nee") is a unique and advanced tumbling skill that has become synonymous with the round off in some gymnastic and free-running circles. It’s a no-hands round off, which means the gymnast or athlete performs the move without using their hands to block off the floor. Instead, they rely on explosive power in their legs to propel their body through the air, making it similar to an aerial cartwheel. The Barani is named after the Italian circus acrobat Alfonso Barani, who first performed this trick around 1881.

While it’s less common than traditional round offs or cartwheels, the Barani is used in a variety of sports, from free-running and parkour to skateboarding, skiing, ice skating, and even gymnastics. It’s a highly versatile skill that showcases not only strength and agility but also impressive style and control.

The Cartwheel Versus the Round Off

In the world of gymnastics and tumbling, cartwheels and round offs are fundamental skills that serve different functions. A cartwheel is a basic rotational skill that can take on different forms—each one offering a new challenge. The round off, on the other hand, is an essential building block for more advanced tumbling moves, allowing athletes to build power, control, and height. Understanding the key differences between these two moves will help gymnasts progress in their training and achieve new skills with confidence. Whether you're perfecting your cartwheel or moving on to round offs, both are vital steps in the journey of gymnastics and tumbling mastery.

How to Do a Better Push Up

Mon, 06 May 2019 15:33:00 GMT

How To Do a Better Pushup

Fundamental exercises that have been around forever are sometimes expected to be done without ever really being taught. I know that earlier in my coaching career I expected my athletes to know how to do certain things because I was under the impression that they were taught in P.E. classes during school. Much to my disappointment I have realized that I have to break the skills down to teach them (again or for the first time) so that the athlete can get the benefits that I am certain will come from knowing how to do the skills properly. Today I will be tackling the standard pushup. "Why" you may ask. Well, in my experience, I get asked the question, "What can we be doing at home to help Sally Sue get better at Gymnastics/ Tumbling Classes ?" This will hopefully be a series of blogs that go over some basic exercises (Squats, Pull Ups, Planking, etc) that are safe to do at home as well as hugely important for the little ones athletic training. You may even benefit from doing them along side your superstar.

Keys to a good Push up

A good push up can be a little more complicated that one might initially think. How are your shoulders, your hand placement, your trunk control, where do your elbows go? I will try to quickly go over these points as well as others to give you the optimal standard pushup.

Starting Position

To start a standard pushup you will need to be able to focus on a few things one after the other to get in the correct position. First, while kneeling on both legs, place your hands on the ground about the width of your shoulders. Next, lean forward to place more weight on your hands and extend your legs behind you with your toes curled so the weight is on the upper ball of your feet as well as toes. Now for the checklist: Feet & legs should touching each other, your hips should be in a straight line from the heels to the head. Shoulders should be just in front of your hands, directly below your shoulder, and your spine should also be straight (hips, lower back, upper back, neck) like if you were lying on your back. Now, how much are you squeezing your quads? your hamstrings? your glutes? your abs? All these muscles should be flexing without movement. This one is a bit tricky but, when you squeeze your pecs, do your hands rotate? They should be flat and running in the same direction as your body. Most experts say that the middle finger should be parallel to the spine and thumb perpendicular to the body. I know, technically there are loads of variations to the hands but this is the standard pushup, OK!?!

Lowering and Pressing

Once you've successfully mastered the Starting position you will be ready for the next phase which is the lowering phase. Keeping everything in a tight straight line, bend the elbows back towards your heels & hips. (wait, what?) Yup I do not want your elbows to flare out to the sides.

I want you to keep your elbows tucked to your sides. Main reason is that we want to protect the shoulder from developing an impingement that will later negatively affect gymnastics skills. The next reason is that I want to engage the triceps as much as possible as well as the anterior deltoid. As you reach the floor, only the chest should touch, not the hips or thighs. Your wrist may be feeling a stretch at this point as the thumbs should be inline with you pectoralis (commonly called the nipple line). Keeping your torso extremely tight and pulling your toes slightly towards your head thus locking your body in that straight, tight line for the entire movement. Last part of the lowering phase is breathing. Inhale over the course of lowering yourself to the floor.
Pressing, exhaling on the way up. You should feel your shoulders (deltoids) tighten more, triceps pressing, and your pecs & Latissimus Dorsi flexing as well. The whole body lifts to the top position again without ever changing shape.

Benefits and Programming

In general you will reap tons of benefits of doing good quality push ups. The first is building a stronger upper body to withstand the impacts of gymnastics and tumbling. Your posture is likely to improve and with all of our device using and sitting that we all do now a days, we can all work more on our posture. Running, yes I said running, with that deltoid work, then moving the arm back and forth closer to the body then you can use your arms more and longer when you run. Wrist flexibility, you lose it if you do not use it. It seems like every adult that I talk to after taking an adult gymnastics class or tumbling class asks me what they can do to keep their wrists from hurting. Good push ups will definitely help.

Now how many push ups should one do? That is a great question and one that could be debated the most. You can find all kinds of push up plans on Pinterest or whatever but I would advise you to start with a goal of getting 10 quality push ups with no rest. Then change the pace of those ten, say half speed down and half speed up. Then quick ones with 10 second break between each push up. Once you've mastered 10 go for 20, ultimately going for a solid 30-50 reps at a time. Next would be to throw in modifications like hand placements, declines, single leg, etc. Always remember quality over quantity, near perfection before progression.

Life After Gymnastics: How Gymnastics Prepares You For Other Sports

Mon, 15 Apr 2019 16:28:00 GMT

Life After Gymnastics: How Gymnastics Prepares You For Other Sports

You don't have to be an Olympian to benefit from gymnastics. There's a reason why it's called "The Mother of All Sports". Simple gymnastic exercises form the basics of many other sporting activities and can create coordination and muscle memory that will last a life time. Here's how gymnastics prepares you for other sports.

All Sports Require Motor Skills

Gymnastics is a great way to acquire general motor skills which are inherent in many other sports. If these basic movement patterns are not acquired at an early age, all other learning processes will be much harder. As early as preschool, children are ready for gymnastics and can start creating brain pathways that connect their brain to their body.

Gymnastics Creates Body Awareness

Gymnastics is one of the most comprehensive lifestyle exercise programs available to children, incorporating strength, flexibility, speed, balance, coordination, power and discipline. Whether they are involved in recreational gymnastics or with a competitive team, skills learned can benefit a child's over all development. Gymnastics helps build a range of motor skills and helps in developing a good sense of body awareness. A young gymnast will learn how to use different part of their body in different ways. Having excellent body awareness translates easily into diving and the pole vault.

Muscle Tone and Posture Are Lifelong Benefits

Gymnasts are renowned for their excellent strength to weight ratio. Taking part in gymnastics at a young age can help build the foundation of good all around muscle strength, endurance, and power. Gymnasts get stronger through regular training which aids in the development of lean toned muscles, improved balance and better posture. All of which can be beneficial to other physical activities, sports and everyday life style.

Most Marketable Traits Of Gymnasts

Many gymnasts turn into top athletes in other sports. Popular transition sports include track and field, volleyball, swimming, and diving. Here are some top reasons gymnastics develop athletes in all sports.

Gymnasts are coachable. Gymnasts are used to having to listen to coaches to learn how to do skills. They take coaching as a privilege and appreciate feedback.
Gymnasts are persistent. Gymnastics skills are rarely learned on the first try. Instead it takes attempt after attempt to master even what seems like a basic skill.
Gymnasts love to fly. Maybe we are adrenaline junkies, but heights, speed, and propelling the body up into the air are every day experiences for gymnasts.
Gymnasts are mentally tough. Gymnastics is a sport where you compete as an individual. Your number one competitor? Yourself. Pushing for more, learning how to cope with defeat, and deciding to continue toward your goals makes gymnasts marketable athletes in any sport.

We Hate to Say Goodbye

While gymnastics is clearly our passion, we understand that may gymnasts will eventually retire from the sport. As each athlete matures and finds his or her niche, it is rewarding to see success not just in gymnastics, but in other high school and collegiate sports.

Learn more about Sports Performance Classes

10 Tips on How to Get to The Top of the Warped Wall

Thu, 11 Apr 2019 15:35:00 GMT

10 Tips on How to Get to The Top of the Warped Wall

The warped wall is the main ninja obstacle to conquer in ninja warrior. It's the finishing obstacle in many of the ninja competitions and is one of the more difficult ones as well. Warped walls can be conquered in different sizes at 8 feet, 10 feet, 12 feet, 14 1/2 feet (as seen on american ninja warrior), and 18 feet for the new mega wall. As the walls increase in size they also stick out farther towards the top of the wall to create that rounded shape. This warped shape allows for ninjas to carry their speed through the wall to reach the top. However, the warped shape also makes it tricky to figure out too. Here are 10 tips on how to get to the top of the warped wall!

1. Have proper athletic shoes that are tight on the foot.

Having the proper footwear that can stay tight on the foot allow for the warped wall to be conquered. Loss of traction or shoes that can slip off can affect the ability to keep your speed up the wall and on the final push to get up onto the wall.

2. Start at an efficient place to create enough speed and acceleration.

The optimal running distance before the wall is 15 feet. More top speed doesn't necessary mean you can carry it up the wall. Too much speed will cause you to run straight into the wall. To make a warped wall run more difficult in training you can shorten the running distance.

3. Take powerful and aggressive steps to start your run up the wall.

Powerful steps with big knee drives will create enough acceleration and put the body in a proper upright position. Shorter, choppy steps causes the upper body to drop forward which decreases your carried momentum up the wall.

4. Your final step on the floor should be right in front of the warped wall driving upwards.

Being close to the warped wall allows for your steps to be high up the warped wall. Starting too low on the warped wall makes you take an extra step which makes it more difficult to keep your speed up the wall.

5. Keep your eyes at the top of the warped wall.

This allows for you to stay tall and even with a slight backward lean to keep momentum moving up. Leaning too far forward takes your speed into the wall and you crash into it. However, it is important you do not voluntarily lean backwards because when you reach for the top it will cause you to fall back farther and fall off of the wall.

6. Take at least 3 steps on the wall during your run.

This allows for enough time and distance to carry your momentum up high enough to the top. A habit for ninjas is to reach their hands onto the wall early since it is such a high obstacle. That extra step or two gets you close enough to reach for the top.

7. Push up off your foot on your last step on the wall.

The final push upwards toward to top puts your hands and body into the right position to be able to grab onto the top.

8. Reach with both hands towards the top at the same time after the run.

Only reaching one hand up for the top causes the opposite hand to reach forward onto the wall. This stops your momentum and makes it more difficult to hold on/pull yourself on top of the wall.

9. Elbows, Belly, Knees is the progression to get onto the top

This progression keeps your body close to the wall and can use the lower parts on the wall to help push you onto the top. After each part of the progression is hit it allows for less body weight to have to push onto the wall. Use your feet to help propel up each progression as extra help!

10. Be Confident!

Going into the warped wall timidly will cut down on your speed and make you want to put your hands down early. Being aggressive and confident will always put your in the right position and mindset to conquer the ultimate ninja warrior obstacle!

The warped wall is one of the most iconic and challenging obstacles in obstacle course racing, ninja warrior competitions, and parkour training. Whether you're preparing for a show like American Ninja Warrior or simply looking to add a thrilling challenge to your fitness routine, conquering the warped wall is a rewarding feat. But reaching the top of this steep incline takes more than just speed—it requires a combination of strength, technique, and strategy.

Understanding the Warped Wall: Key Features

It's important to understand the unique design of the warped wall. Typically, the warped wall consists of a steep, curved incline with a ramped surface that ranges from about 10 to 14 feet tall, depending on the course. The challenge is to run up this curved surface and grab the ledge or the top edge of the wall to pull yourself over it.

The difficulty of the obstacle lies in several key aspects:

The steepness of the wall: The wall is often angled at about 30-40 degrees, which makes it hard to maintain your speed and momentum.
The short window of time: You only have a brief moment to build up speed and execute the climb.
The technique required: Simply running at the wall won’t be enough—you’ll need precise technique to properly harness your momentum and propel yourself up.

Training Tips to Improve Your Warped Wall Skills

Now that you understand the process of climbing the warped wall, it's time to train! Here are some key exercises and tips to help you build the strength, power, and technique needed to conquer the wall.

1. Leg Strength & Explosiveness

The power to push off the wall comes from your legs. Building leg strength and explosiveness is crucial for driving yourself upward.

Box Jumps: Practice box jumps to improve your vertical jump and explosive power.
Plyometric Lunges: These will help build strength and agility in your legs while also mimicking the action of pushing off the wall.
Squats and Lunges: Building strong quads, hamstrings, and glutes will provide the power you need to propel yourself upward.

2. Core Strength

A strong core is essential for maintaining control of your body during the climb.

Planks: Hold planks to improve core stability and endurance.
Leg Raises: Practice hanging or lying leg raises to strengthen your lower abs, which will help with your jump and maintaining a straight body alignment.
Russian Twists: These help build rotational strength, which is useful for controlling your movement as you drive up the wall.

3. Grip Strength

Grip strength is important for securing your hold on the top of the wall.

Dead Hangs: Practice dead hangs from a pull-up bar to build your grip strength.
Farmer’s Carries: This exercise involves holding weights and walking a set distance. It strengthens your forearms and improves grip endurance.

4. Climbing Technique

Beyond physical strength, improving your climbing technique will significantly boost your performance.

Practice on Smaller Walls: If you’re not quite ready for the full-height warped wall, practice on smaller, less steep inclines to develop your technique.
Mock Warped Wall: If you have access to an obstacle course training facility, use a warped wall or a similar structure to practice your approach, foot placement, and climbing technique.
Jumping and Swinging Drills: Work on drills that help improve your vertical jump and the ability to swing your legs up and over obstacles.

4. Mental Preparation

The warped wall is as much a mental challenge as it is a physical one. Staying calm and focused is key to successfully completing the obstacle.

Visualize Success: Before attempting the wall, take a moment to visualize yourself running, hitting the wall, and reaching the top. This mental rehearsal can help improve your confidence.
Stay Positive: If you fail, don’t get discouraged. The warped wall is a tough challenge, and it may take several tries to conquer it. Stay determined and keep practicing.

Reaching the top of the warped wall is no small feat, but with the right combination of strength, technique, and mental preparation, you can master it. Remember, practice is key. Break down each step and work on improving your technique and conditioning. With persistence and focus, you’ll soon be able to conquer the warped wall and enjoy the sense of accomplishment that comes with it.

Whether you are looking into Ninja Class Enrollment or trying ninja obstacles for the first time, use these 10 tips the next time you attempt the warped wall!

Age Appropriate Ways to Improve Grip Strength at Home

Thu, 28 Mar 2019 14:46:00 GMT

Age Appropriate Ways to Improve Grip Strength at Home

Grip strength is extremely important for sports and daily life. In many different sports, grip strength can immensely affect success and performance. Any time strength training is involved it must be age appropriate to ensure safety, success, and fun! There are many different ways to improve grip strength. Here are some easy ways to improve grip strength at home without the use of a bar or gym equipment.

1. Foam Block Games: Ages 2-6

Depending on the size and shape, foam blocks are very difficult for children to grab and carry. The use of different games such as catch and putting the block through a hoop keep the skill interesting, but improve grip strength. Using two blocks at one time allows for them to ensure the use of both hands. Squeezing the block between their fingers and holding onto the block build strength. Block size changes the difficulty. Creating small changes such as blog size and game variation help keep exercise creative and fun.

2. Thera-putty: Ages 3+

Thera-putty is commonly used in physical therapy for rehabilitation after an injury. However, it is a very useful tool to improve grip strength. Work on rolling the putty into a ball then squeezing it into a tight fist. Create different shapes to apply different types of pressure. This can be done with actual thera-putty or just with regular putty you may have around the house or from the store. To increase difficulty switch to using just your fingers or a single finger to squeeze the putty. Use different amount of repetitions and sets to vary difficulty. Combine this with academic principles such as counting sections or forming letters.

3. Fill the Bucket: Ages 3+

This exercise is very simple and works on muscle control of the hand instead of overall grip strength. Take 15-30 small objects of varying sizes and shape and place them in a small container. Pour all of the objects out and put each one back in the container one at a time. Items to be used can vary whether they are marbles, rocks, blocks, whatever is small and vary shape/size. Try using specific fingers or groups of fingers to place the objects into the bucket. For example using all 5 fingers compared to using just your pinky and thumb. Increase the sets to increase difficulty.

4. Banded Finger Extensions/Flexions: Ages 6+

Banded extensions/flexions are a great way to improve hand and finger strength against resistance. For flexions, a small band can be attached to a stationary anchor. Have the band set on the inside of your fingers. Grip and pull the band to the palm and hold. For extension, you can use a small rubber wrist band. Put all of your fingers together, place the band around the fingers and extend all of your fingers out then hold. Hold the extension for time, approximately 20-30 seconds. More sets and time can be added to increase difficulty or endurance.

5. Weighted Holds: Ages 8+

Weighted holds can be done with a dumbbell, weighted plate, or any round weighted object. The weight can be held by gripping it against the palm of your hand with your fingers wrapped around. To focus on hand and finger strength the weight can be gripped between the fingers only. Hold the weight for time, approximately 20-30 seconds. More sets and time can be added to increase difficulty or endurance.

6. Farmers Carry: Ages 8+

Farmers carries not only improve grip strength, but are a total body exercise affecting all parts of the body. Using dumbbells, weighted plates, or weighted objects in a safe manner, have one weight in each hand, carry them down and back to the start. Increase the distance, weight, and reps to increase difficulty. Focus on keeping the weight tightly held and keeping the body completely tall when carrying the weight.

Grip strength is extremely important in many sports such as gymnastics, basketball, football, and even Ninja Classes and rock climbing! Try out these exercises to help increase your grip strength and see more improvement in your sport or activity.

10 Concepts Introduced in Parent Tot Gymnastics

Mon, 18 Mar 2019 16:16:00 GMT

10 Concepts Introduced in Parent Tot Gymnastics

Parent tot classes are so much more than gymnastics. These classes for 9-36 month olds provide an incredible opportunity to spend quality one on one time with your toddler while introducing them to so many new concepts. The best parent and tot classes incorporate stations that help to develop fine and gross motor skills. In addition, the class provides an opportunity for your toddler to practice listening and following directions, interacting with other adults and children, and learning to take take turns - important lessons needed for Preschool Gymnastics and traditional preschool.

Below are a few of my favorite parent and tot concepts:

Parent and tot gymnastics classes are a wonderful way to foster early childhood development while having loads of fun. These sessions combine physical activity, creativity, and bonding time, making them a favorite for kids and parents alike. Below are a few of my all-time favorite concepts, along with ideas to make each activity even more engaging.

1. Swinging and Hanging

Toddlers love to act like monkeys, and swinging and hanging activities let them embrace their inner jungle animal. Add some monkey sound effects for extra giggles! These activities help build grip strength, coordination, and confidence.

Variations: Swing in a tuck, pike, straddle, or with toes on the bar.
Equipment: Try swinging on bars, rings, parallel bars, or even between mats.
Why It’s Important: These activities lay the groundwork for future bar skills and are excellent for building upper body strength.

2. Balancing on Anything and Everything

Balance activities encourage focus, core stability, and body awareness. The beauty of balancing is that almost anything can become a balance prop.

Ideas: Balance boards, exercise balls, balance beams, squishy mats, one foot, or even tiptoes.
Games: Create obstacle courses or “pretend play” scenarios like walking the plank or crossing a wobbly bridge.
Why It’s Important: Developing balance at an early age supports coordination and reduces the risk of falls.

3. Bear Crawls

Bear crawls aren’t just adorable—they’re highly beneficial. Beyond building arm strength for cartwheels and handstands, bear crawls improve eye-tracking skills, a foundational skill for reading.

Add Fun: Encourage kids to growl like a bear or pretend they’re chasing honey pots.
Course Ideas: Set up cones or tunnels to crawl through.
Why It’s Important: This activity helps with gross motor skills and upper body strength.

4. Climbing

In parent-tot classes, climbing is always a hit. It’s an energy-burning activity that also teaches problem-solving and safety awareness.

Obstacle Ideas: Rollie mountains, block towers, tunnels, under mats, or through the foam pit.
Safety Focus: Teach proper climbing techniques to improve playground safety.
Why It’s Important: Climbing helps with spatial awareness, motor planning, and strength.

5. Jumping

Jumping is thrilling for toddlers and an essential skill for building leg strength and coordination.

Where to Jump: Trampolines, tumble tracks, or even just off a mat or block.
Focus on Safety: Practice safe landings, emphasizing bending knees and keeping feet together.
Why It’s Important: Safe landing techniques are practical life skills that reduce injury risks.

6. Matching

Matching games combine physical activity with cognitive development.

Game Idea: Place one half of a matching set on one side of the room and the other half on the opposite side. Have kids run, skip, or jump to find the match.
Color Sorting: Use hoops and colored objects to create a matching and sorting game.
Why It’s Important: Matching improves memory, cognitive skills, and independence.

7. Bubbles

Blowing bubbles is a magical way to end a class, offering a blend of fun and skill development.

Interactive Play: Toddlers can jump, tiptoe, or stomp on bubbles.
Fine Motor Practice: Encourage pinching motions to pop bubbles.
Why It’s Important: Bubbles promote hand-eye coordination and fine motor skills.

8. Being Upside Down

Toddlers love going upside down, and it’s great for vestibular development.

Activities: Somersaults, flapjacks (backward roll drills), cartwheel hops, and wall handstands.
Encourage Confidence: Make it playful and safe to build trust.
Why It’s Important: These movements develop body awareness and set the stage for advanced gymnastics skills.

9. Fine Motor Games

Fine motor activities help toddlers build the grip strength needed for gymnastics and everyday skills like writing.

Favorites: Mr. Potato Head, puzzles, and stacking games—try them on balance beams for extra fun.
Other Ideas: Pulling Velcro apart, squeezing water from sponges, and clipping clothespins.
Why It’s Important: These activities improve grip strength, coordination, and hand dexterity.

10. Building Strength

Strength-building exercises can be incredibly fun with a little creativity.

Activities: Riding on a towel for core strength, pushing a scooter for arm and leg power, or lying on your back to lift foam noodles.
Why It’s Important: Building strength supports overall physical development and prepares toddlers for more advanced gymnastics skills.

Wrapping It All Up

Parent and tot gymnastics isn’t just about physical skills—it’s about creating joyful experiences that foster development, creativity, and bonding. Each of these concepts can be tailored to fit the unique energy and interests of your little ones. By incorporating fun themes and playful elements, you’re not only teaching valuable skills but also creating memories that will last a lifetime.

Understanding Gymnastics Scores for Your Athlete

Thu, 14 Mar 2019 16:23:00 GMT

Understanding Gymnastics Scores for Your Athlete

The Basics

In the Junior Olympic and Xcel levels the highest score that a gymnast on a Competitive Team can receive is a 10. Gymnasts must do specific skills and requirements in order for their starting score (start value) to be a 10. Once the starting score has been determined, gymnasts lose points for form errors (bent legs, flexed feet, poor posture). In addition, points can also be subtracted for lack of dynamics, flexibility, height and distance. These are just the very basics. There are many rules for each level in fact, there is an entire book of rules that the judges must study and memorize in order to evaluate each gymnast's score. The process is complicated and was designed to help evaluate each routine as accurately as possible. That being said, judging is subjective.

Judging is for Ranking

Keep in mind, the main purpose of judging is to rank the routines in the appropriate order on that given day. So while your daughter may have scored a 9.5 last week and only a 9.0 this week it still could be the best score on that given day. Scores will vary from judge to judge and meet to meet. The most important thing is that scores remain fair and consistent throughout the competition.

Performance Measures Progress

Knowing that scores vary, it is important to remember not to use scores alone as a tool for measuring your gymnast's progress. Evaluate progress based on their performance. This can be a confusing concept for young gymnasts. Help them measure their progress with performance goals. Examples include:

My goal is to make all of the skill in my beam routine without falling.
My goal is to point my toes on every skill in my bar routine.
My goal is to perform a new skill.

When your gymnast measures their progress with performance goals they have control of the outcome.

Scores are like grades

Like the grades your child receives in school they vary slightly from teacher to teacher. An "A" might be easier to achieve in some classes with some teachers than it is in others. However, an "A" is always considered a good grade. The same is true when looking at gymnastics scores. A 9 is always a good score; however, sometimes it is harder to achieve than other times.

The Scores and Rankings aren't the Priority

After all that has been said about judging and scores know that they should never be the focus. The focus is on your child's performance, progress, and effort. Encourage your daughter to focus on how she did rather than the outcome.

The same score does not always have the same value

This is another confusing concept for young athletes and those new to the sport. The same score doesn't always equal the same performance. For example, a 9.0 on the balance beam might be an average score from one judge's perspective while it might be a high score for the next judge. The scores must be looked at in comparison to other scores to determine their value for the day.

Creating a Family Culture In the Workplace

Mon, 04 Mar 2019 16:29:00 GMT

Creating a Family Culture in the Workplace

How do you create a family culture in the workplace? When a business seeks to strengthen their organization and encourage high-performance, it starts with great employees. To flourish, your staff needs an environment that encourages their input, has common values and goals, and has their best interests in mind. Building a family atmosphere has benefits that will improve your organization on all levels.

Employees tend to stay at workplaces that nurture them and that they have formed an attachment with. Many companies will see employees remain there for decades and even until retirement. Their job becomes an important aspect of their life. People who feel cared for and valued extend that to those in their circles. That’s what creates the family atmosphere. And when you treat people like they matter, they feel like a family. Could it work everywhere? Absolutely.

Now it’s not just the employees that make up this family culture it is also it’s customers. By being open, direct and honest with your customers you build the same sense of authenticity and transparency as you would in your communications with your family members. This type of interaction builds loyalty and shows your customers that you appreciate them.

Getting to know your customers by name, know their likes and dislikes, the goings on in their lives, just seeing how their day is on weekly basis makes them feel more valued. Speaking from the business side that is my favorite thing to do getting to know all our customers. Sharing in the new family members you add to your family, birthdays, new jobs, your everyday adventures etc…

So, if you are ever in the neighborhood, come on by and say hi! We would love to meet you and possibly add you to our Pinnacle Family.

Employees often want more than a paycheck when they come to work. From personal success to the success of the overall company, the ideas of teamwork and unity are central to many employees. A family-like workplace is built on respect, common goals and communication. When these things are present they are built on interactions between individuals. Here are a few of the advantages of a family-like environment:

Teams share decision-making duties

There is a firm identity and a feeling of camaraderie

Communication between supervisors and other staff involves mutual respect and listening

Employees get to know one another

Employees have opportunities to provide input and feedback

12 Quotes that Encourage Excellence

Sat, 23 Feb 2019 21:38:00 GMT

Excellence is sometimes confused with perfection. In my opinion, perfection does not exist in the human realm. Instead of focusing on the "perfect" we need to focus on being the best version of ourselves that we can possibly be. This is going to be different for each one of us and may even vary from day to day. However, the more we push ourselves toward greatness, the sooner we will arrive.

Here are twelve quotes that encourage excellence. From ancient philosophers and tenured coaches, to today's stars, excellence is believed to be an ongoing process that is attainable through hard work and constant discipline.

1. John Wooden

"It takes time to create excellence. If it could be done quickly, more people would do it."

John Wooden, one of the most successful and revered coaches in sports history, reminds us that excellence is a gradual process. It takes time, patience, and consistent effort. If achieving excellence were easy or instantaneous, everyone would do it. It’s the dedication and perseverance over time that separates those who achieve greatness from those who give up too soon.

Learn more about John Wooden’s philosophy on leadership and excellence .

2. Aristotle

"Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives - choice, not chance, determines your destiny."

The ancient Greek philosopher Aristotle believed that excellence is a deliberate choice, not a random outcome. It comes from making thoughtful decisions and putting in the hard work required to achieve those decisions. Excellence is not a stroke of luck; it’s the result of intentional action and the wisdom to choose what is best.

Read more about Aristotle’s philosophy on excellence and virtue .

3. Vince Lombardi

"Perfection is not attainable, but if we chase perfection we can catch excellence."

Legendary football coach Vince Lombardi understood the difference between perfection and excellence. Perfection is an ideal, an impossible goal to achieve. However, by constantly striving for perfection, we move closer to excellence—constantly improving and evolving in the process.

Explore Vince Lombardi's leadership principles .

4. Simone Biles

"You make your own luck. You make it in training."

Gymnastics champion Simone Biles encourages us to take ownership of our success. While luck may play a small role, the true foundation of excellence lies in preparation and practice. The harder we work, the "luckier" we become.

Discover Simone Biles' journey and her training philosophy .

5. Deepak Chopra

"I often say 'pursue excellence, ignore success.' Success is a by-product of excellence."

Spiritual teacher and author Deepak Chopra teaches that success is not something to be chased directly. Instead, we should focus on the pursuit of excellence—mastering our craft, refining our skills, and being the best version of ourselves. Success will follow as a natural result of this commitment to excellence.

Learn more about Deepak Chopra's ideas on excellence .

6. Walter Payton

"When you're good at something, you'll tell everyone. When you're great at something, they'll tell you."

NFL legend Walter Payton highlights the difference between competence and greatness. Excellence speaks for itself. When you strive for excellence, others will recognize and acknowledge your efforts, often before you have to say a word.

Read about Walter Payton’s life and his commitment to excellence .

7. Michael Jordan

"Excellence isn't a one-week or one-year ideal. It is constant."

Michael Jordan, widely regarded as one of the greatest basketball players of all time, emphasizes that excellence is not a temporary goal—it is a lifelong commitment. Excellence requires sustained effort and consistent practice, year after year, in every area of life.

Discover more about Michael Jordan’s path to greatness .

8. Maya Angelou

"Whatever you want to do, if you want to be great at it, you have to love it and be able to make sacrifices for it."

Poet and author Maya Angelou reminds us that true excellence requires passion and sacrifice. You must love what you do and be willing to make sacrifices, whether that means dedicating extra time, pushing through challenges, or giving up temporary comforts to pursue something greater.

Explore Maya Angelou’s perspective on passion and excellence .

9. Jerry Rice

"Today do what others won't so tomorrow you can accomplish what others can't."

NFL Hall of Famer Jerry Rice speaks to the importance of going the extra mile. Excellence often requires going beyond what others are willing to do. It means putting in the work today so that you can achieve extraordinary results tomorrow.

Learn about Jerry Rice’s training methods and mindset .

10. John Wooden

"Make each day your masterpiece."

John Wooden, who was known for his meticulous approach to coaching, believed that excellence starts with everyday actions. By approaching each day as an opportunity to create something exceptional, we can gradually build a life of excellence.

Read more on John Wooden’s teachings on making each day count .

11. John W Gardner

"Excellence is doing ordinary things extraordinarily well."

Former U.S. Secretary of Health, Education, and Welfare, John W. Gardner, emphasized that excellence doesn’t necessarily involve grand gestures or achievements. It’s about consistently doing the little things well—whether in work, relationships, or personal habits—and elevating the ordinary into the extraordinary.

Learn more about John Gardner’s perspective on excellence and leadership .

12. Ralph Marston

"Excellence is not a skill. It is an attitude."

Motivational speaker Ralph Marston beautifully sums up that excellence is more about mindset than talent. It’s an attitude of continuous improvement, resilience, and the desire to give your best in every situation. Excellence is an outlook on life, not merely a set of skills.

Check out Ralph's Daily Motivation.

Tips for Teaching Excellence

Excellence is a continuous process with no ending destination. It is a mindset - one that is achieved through belief in the Growth Mindset . When we introduce our athletes to both concepts, they are really nothing more than that - ideas. However, if we start at a young age, the pursuit of excellence becomes engrained.

1. Point out that hard work pays off.

Have you had a student study for a spelling test and come home with a 100%? What about an athlete that has been struggling to learn a new skill or technique that finally gets it? Pointing out that it is the child's hard work that allowed them to accomplish their goal teaches the growth mindset. Now, take it one step further and help them set another goal that has to do with improving their first success. Teaching that success is never final instills the importance of excellence.

Check out strategies for fostering a growth mindset in students .

2. Reward best effort.

Excellence looks different to each individual and will look different on your team, in your classroom, and even at home. Each person needs to learn to push himself toward greatness. Eliminating comparisons to others and instead focusing on self-improvement will encourage the concept of excellence.

Explore how to cultivate a growth mindset in children and athletes .

3. Have high expectations in all areas

Excellence is not just about standing out in one area. Make it a part of every day life. Set high expectations at home and teach children to take pride in the little things. From using nice handwriting on homework to making the bed neatly, striving for excellence in all areas helps bring up performance as a whole.

Read about the importance of high standards and setting goals .

How Can You Tell If You Have Shin Splints or a Stress Fracture?

Fri, 22 Feb 2019 17:39:00 GMT

Medial Tibial Stress Syndrome (MTSS) once called shin splints is inflammation of soft tissues that connect to the tibia (shin) from too much pounding/impact or improper technique with impact (running and landing). A stress fracture is an injury inside the bone rather than only at its “skin” (periosteum). Stress fractures can be caused from similar things as MTSS.

Risks for both: MTSS and Stress Fractures

While there are many differences between MTSS and stress fractures, there are also some common causes. Let's take a look at risks for developing both conditions.

1. Running surface

Softer is better, if a runner on a track – don’t run only clockwise, some days run counter clock wise. Change “Good” running shoes every 400 miles or every 6 months - whichever occurs first. If you are a gymnast: use tumble track when possible, use shoes during warm up and conditioning, watch your numbers on Vault and Floor.

2. Landings

When running, run heel to toe rather than flat footed. If you can hear a “stomp”, this could be a risk.

Dismounts: Land “softly” with knees bent and ankles helping to absorb impact rather than only feet. Avoid “short landings” and “crunching” which can add stress to shins.

3. Overuse

Watch numbers. When a runner is experiencing pain, they should consider decreasing mileage. For a gymnast, this would translate into reducing repetitions and hard landings - especially on tumbling passes and vaults.

4. Kinetic chain

Are your hips, knees, and ankle/feet incorrectly positioned when running causing added stress to the shins? A Physical Therapist can help with a running analysis. (Learn how to choose a physical therapist for your athlete here.)

5. Flexibility

Hamstring, quadriceps, Achilles and calf muscles that are tight can result in unwanted stress to the shin.

6. Diet/Hormones

Protein intake and enough calories: a young athlete needs more calories (than a non athlete) for their sport, as well as normal development at their age - to have the ability to increase strength (muscle) and help heal injuries.

Estrogen levels in women and testosterone levels in men are “bone strengtheners”. In females, a problem with menstrual cycles can increase risk for stress fractures

How Do I Know If I Have Shin Splints (MTSS)?

Pain is typically a “strip” of pain down the length of the medial (inside) shin bone.
OPTIONAL testing : Xray will be normal, MRI often will show inflammation of the connective tissue to the shin and at the “skin of the bone” (the periosteum)- but no inflammation (or edema) inside the tibia (the shin bone).
Treatment is stretching, good running technique, decrease frequency of pounding/impact, ice, good shoe wear, and cautious use of NSAIDS (like Aleve). PT for a running analysis and kinetic chain analysis should be considered to decrease recurrences.
Some athletes benefit from taping the shins, topical compounding cream, deep tissue massage, cold laser- but what might work for one athlete may not seem to help another with the same diagnosis.
It is ok to modify activity (decrease amount) and continue if skills are safe (not limping) and the pain is decreasing with treatment.

How Do I Know If I Have a Stress Fracture In My Tibia?

A stress fracture is an injury inside the bone rather than only at its “skin” (periosteum). Stress fractures can be caused from similar things as MTSS.

Pain is more likely to be in a point tender area of the medial (inside) tibia (shin) rather than a strip of pain. While MTSS often improves a bit once “warmed up”, stress fractures tend to worsen through a practice. Pain when “not doing anything” is also a possibility with a stress fracture (and not usually with MTSS (shin splints))
REQUIRED testing: Xray is the first test (and sometimes shows thickening at the bone suggesting the bone is trying to heal) but if xray is normal MRI can still pick up a developing / small / or not seen on xray stress fracture – inside the shin bone (tibia). If the xray shows the problem MRI is not usually needed. If the xray does not reveal the problem- at least consider MRI as it is more sensitive than xray.
Treatment is NO IMPACT (usually a boot and sometimes crutches too) for 6 weeks usually.
Physical therapy after the rest period to help decrease recurrence by evaluating the running / landing / impact of the athlete and ensure there isn’t anything in the technique that is a risk.
It is NOT OK to continue impact/pounding (on the injured side) with a diagnosis of a stress fracture. Consider swimming, upper body only conditioning, or “anti gravity treadmill” during treatment time.
Rarely, if rest and booting alone doesn’t work, crutches, EXOGEN bone stimulator, medication, diet alterations, and as a last resort - surgery is considered.
If an athlete has had more than one stress fracture in their life- then a special work up is considered to see if they are at risk for having “weaker bones” than other athletes their age doing the same skills. Problems may include anemia, thyroid disorders, vitamin D deficiency, hormone abnormalities, a metabolic bone disorder, etc. Blood tests and a DEXA bone density are often considered in this work up.

The Radiology of Shin Splints vs. Tibia Stress Fracture

A doctor is the best person to determine if the injury is a stress fracture or MTSS. Upon seeing the doctor, a physical exam will be necessary to determine if radiology imaging is required to diagnose.

1. Work Up

A sports doctor will evaluate your levels and placement of pain to determine the best way to progress back to full impact. If the physical exam leads the doctor to suspect a stress fracture, he will order imaging to confirm the diagnosis.

View a sample work up here.

2. Radiology

MTSS and tibia stress fractures can be seen through both x-ray and MRI. Always consider using a sports doctor familiar with the athlete's sport, level, and age group when diagnosing any sports related injury or condition. If the imaging supports a stress fracture, the athlete will be removed from impact until the injury can heal. Once healed, the athlete will need to participate in physical therapy in order to return safely to sport and full strength.

View an example of Radiologic Abnormalities for MTSS and Stress Fractures of Tibia here.

Dr. Randy Goldstein

Board Certified Pediatrician with an interest in Sports Medicine

Concussion Management Team

Team Medicine

Learn How to Make a Floor Bar That Doesn't Bend

Mon, 18 Feb 2019 18:05:00 GMT

Floor bars are one of my favorite teaching tools at all levels. They aid in skill development and add a fun twist to some basic drills. Check out some insider tips on lesson planning. A floor bar is an easy item to make at home. This new version is even stronger than our previous floor bar with added dowel support to prevent bending.

What you need to make a floor bar:

2 - 12 in pieces of 4x4 wood
1 - 4ft 1 1/4 inch PVC pipe
1 - 4ft 1 1/4 inch dowel rod
2 - 1 1/4 inch galvanized clip hangers
PVC glue
4 - 1 1/4 inch Kreg pocket hole screws
2 - 2 1/2 inch Kreg pocket hole screws
Drill
Optional - cute helper
Watch the full video here!

Instructions to make a floor bar:

Place the dowel rod inside the PVC pipe.
Place one piece of 4x4 under each end of the PVC pipe.
Put PVC glue on a galvanized clip, place in the middle of the 4x4 and secure with one 1 1/4 screw on each side. Repeat on the other side.
Use 2 1/2 inch screw to drill through the PVC pipe and dowel rod into the 4x4 just outside the galvanized clip area. Repeat on the other side.
Have your tester try them out!

Please remember that I make these bars for my personal use at home and at the gym under strict instruction. They are called floor bars for a reason. Keep them on the ground, never elevate.

What Do You Do With A Floor Bar?

There are seemingly endless uses of a floor bar. I frequently keep one next to me while I coach bars as I love to pull athletes to work one on one on a problem part during their workout. However, floor bars are not just for Competitive Team athletes. We use them all the way down to our preschool program teaching front support and cast shaping.

Basic uses of a floor bar:

Bear crawl forward
Bear crawl sideways
Cartwheel hop over
Horsie kick

Intermediate uses of a floor bar:

Tuck hold
Pike hold
Straddle hold
Cartwheel over

Advanced uses of a floor bar:

Handstand against wall
Press to Handstand
Pirouette
And much, much, more!

Happy Training!

Morgan Kuchynka

5 Tips for Cheerleaders

Fri, 01 Feb 2019 15:02:00 GMT

In all my years coaching there are always some constants with training kids. One of them is nerves for cheer tryouts. While we could go on and on about things to work on and tips for a successful tryout, I thought that I would try to shorten the list to just 5 things for cheerleaders and or tumblers.

Top 5 Cheerleading Tryout Tips

1. Be Patient

Most of the time kids (and even some adults) that come to me are in a big hurry to get a new trick or skill. Does anyone remember how long it took for you to learn the alphabet or tie your shoes? You probably messed up a few times here and there. It may have taken hours, days, or even weeks to learn. It took practice and time. Now those skills are relatively mindless now that you have put in the hard work. A "back tuck" or a "hand, hand layout" will also take time to learn to do it correctly and consistently.

2. Repetition

Repetition is arguably the best and worst part of just about any sport or activity. You have to do the same thing over and over again. The key here is that you must be willing to do it correctly over and over again. Going back to the alphabet...how did you learn it? Singing the song, over and over again. Same goes for cheering or tumbling. It takes a lot of repetition to learn the moves, then perfect the moves, and eventually make the moves look so effortless that people might swear that you were born able to do them. Consider taking Tumbling Classes to learn the acrobat skills in cheer. Every season I dreaded learning the cheers. It was one of the things that I struggled with the most, but after spending a couple hours practicing on my own, it became no big deal.

3. Responsibility

Taking ownership of the material that you must learn for the tryouts is a huge mental hurdle to overcome. It is ultimately up to you to perform the moves and tricks out there on the field, court, or floor. You can hold yourself back or push yourself forward. You can mentally and physically practice or spend your time doing other things. Most successful people will be those that can take responsibility for the best (and worst) outcomes. They learn from the mistakes to improve as well as the successes.

There is also another side of cheerleading that some people do not always realize, and that is being a leader! You will have eyes on you all the time. Little eyes, coaches' eyes, teachers' eyes, parents' eyes, teammates' eyes. You are a representative of the student body, a delegate of the values the school has, the epitome of never-say-die school spirit. Can you accept that responsibility?

4. Set Goals

By setting goals we put ourselves on a road map to success. Now we also have to make sure that our destination is actually on the GPS. By that I mean, if the goal is not measurable then it is hardly attainable. "I'm going to be the best cheerleader!" Sounds good, but how can you measure that? "I will have the sharpest motions at the game" Now that is measurable. You can video yourself and others on the team, practice in front of a mirror, have contests with your teammates, and lastly you can focus on them during the game itself. Also remember that there is a time factor to it. If you missed your goal, did you actually give yourself the time to get to the goal. Six weeks is hardly enough time to learn a back handspring safely if you have no experience. Kind of like driving downtown in the rain, there might be some delays and speeding is dangerous, so take your time.

5. Have Fun

Cheerleading is supposed to be a fun, athletic, and social activity. My best advice to most girls trying out is to remember that it is just cheerleading, life goes on. Tryouts are sometimes very political and the best athletes do not always make the team, likewise the most enthusiastic doesn't always make the team. We can only control ourselves, and by that, I mean our Spirit. Relax a bit so that you can show that. The tricks may be difficult or they may be easy for you, but you can choose to have a great smile and attitude throughout the experience no matter what.

Final thoughts

A cheer team is kind of like a football team. The coach has to look at everyone and find the proper amount of bases, flyers, tumblers, jumpers, and dancers. You are amazing...but we can only have 1 quarterback on the field at a time. Be flexible and be open to any position. Cheerleading started in the stands and is about bolstering school spirit, so whether on the floor or in the stands....be loud and proud!

Rolling to Flipping: Why Shape Is Important

Fri, 25 Jan 2019 15:30:00 GMT

Rolling to Flipping: Why Shape Is Important

I often tell my athletes that basic shapes that we work on translate to skills that they might want to attain. I use the lunge as an example for handstands, cartwheels, round offs, etc. Another one is hollow hold...for use on bars for swinging skills, vault, and, of course, floor. Today, I am going to discuss rolling and how it relates to flipping. By the way, the term somersault can be misleading as all rolls and flips are somersaults.

What is a Somersault?

som·er·sault

/ˈsəmərˌsôlt/

noun

noun: somersault ; plural noun: somersaults ; noun: summersault ; plural noun: summersaults

an acrobatic movement in which a person turns head over heels in the air or on the ground and lands or finishes on their feet.

Breaking down a forward roll, (wait...there are parts to a forward roll?) might seem either really easy or a daunting task. To the casual observer...a forward roll is just that...rolling over your head to your back. But it can, and should be, broken down into pieces. (Try Tumbling Classes)

Parts of a Forward Roll

1. First is tucking the chin, pulling down the chin towards your chest.

2. Next would be to protect you head/neck even further by putting hands up above the ears with firm but bent elbows that way not all of the weight of the body is just on the head.

3. Then squatting to create a crouch before letting the body rock forward to the rolling action. Once the rolling action has started, the athlete must keep in the egg shape (long ways not sideways silly) so that the back is rounded to the hips which helps on the final part of the roll which is landing on the feet.

4. The athlete needs to keep the feet tucked under the hips, I call it “heels to hips”. Good forward rolls land on the feet without the hands/arms leaving the head.

Some people teach a “reach for the shins” once the athlete is on the back which can certainly help in the standing up portion of the skill. Wow---who knew a forward roll explanation could be a so long?!?

And now for the breakdown…

1. Squatting

Being able to squat super low is very helpful as well as standing up from that low squat. There are some athletes that do not have the ankle flexibility, knee flexibility, or the hip flexibility to squat comfortably, let alone balance.

2. Jumping

Pushing off the feet with legs together. Good forward rolls vs great forward rolls, good equals just getting over the head, great equals keeping the feet together. Now this type of jumping doesn’t involve the whole body leaving the ground, just the hips to the heels portion. The inertia from pushing the hips over the head should be enough to carry them through the next two phases.

3. Egg Roll

Knees tucked towards the head so you can rock on your back from shoulders to hips. Heels should be tucked to the hips as much as possible while keeping the knees to the chest. This is critical to good rolls. Some athletes like to pull the feet away from the body which might create a flat surface of the back to fall on or they will arch their back and again create either too flat of a surface to roll on or worse keep them from going over altogether. Stomach strength is critical for this.

4. Standing up

Being able to stay in a tucked shape long enough to roll up to the feet un-assisted and stand, a reversal of the squat if you will. A drill I use to help with this is candlestick roll ups. I would change position one of the model below to having her arms up by her head and flat on the ground.

How Does a Forward Roll Create a Front Flip?

Now how does this relate to a front flip? We use a lot of the same shapes in a Punch Front/Front Flip. There are differences, but for the most part it is very similar. Keeping the chin in a tucked position, reaching for the shins to create an egg shape in the spine, and “rolling” all the way the feet are all part of a successful front flip.

We typically start our inexperienced athletes with rolling down a wedge mat or incline mat (although they would technically be declining from the top to the bottom) to help with easing them into rolling as well as providing additional padding for their spine. Once they show proficiency in rolling down hill, we can move them onto a flatter surface. You will also see young children rolling over a preschool bar in our classes which also helps to condition them to tuck the chin, hold an egg shape, and land on the feet. The hands obviously need to hold on to the bar but I digress. “Around the World”, as we call it, is a great skill for future front flips.

Next we would introduce bouncing/jumping into forward rolls. That might mean jumping off a higher surface to the flat floor and then rolling or jumping up to a higher surface and rolling down/across. One of my favorite drills is to jump off a trapezoid block to the floor and bounce forward into a roll down a wedge mat. Moving on to a more advanced drill would be to run, hurdle, and bounce up to a waist high resi pit mat and try to get all the way to the feet. Naturally when they can bounce this high, we can take the drill higher up to chest height.

Last would be to hand on spot an athlete through a front flip. Depending on the equipment you have, using the "Tumbling Track" or a mini tramp is helpful. I am not really going to go through the steps to spot a front flip here...mainly for safety reasons...but if you really want to know...Come work for us!

Suffice it to say that if the proper progressions are followed, then a beautiful front flip can be had by really practicing your forward rolls. Until next time....Roll On, Roll On, Roll On

The Difference Between Xcel and Junior Olympic Gymnastics

Wed, 23 Jan 2019 19:51:00 GMT

The Difference Between Xcel and Junior Olympic Team at Pinnacle

One of my jobs is to evaluate athletes to help them find the best place for them on our Competitive Team . It's a role that I used to find challenging. Recently the job has become one of my favorites. I love finding a team and level that allows each child to have the best possible experience in gymnastics. I am very lucky because Pinnacle has a great competitive team program, so regardless of the level or team that a child is placed in I feel confident its going to be a positive experience.

Similarities Between JO and Xcel Gymnastics

During the evaluation process I often hear, "What is the difference between Xcel and JO Competitive Gymnastics?" It's a tough question for some to answer, and I am sure it varies depending on your program philosophy, but for Pinnacle, and for me, the differences are far fewer than the similarities. Let's start with what is the same at Pinnacle.

Coaches who care deeply about their athletes as people and gymnasts
Development of life skills in athletes
A positive environment
Safety
Skill progressions and well thought out lesson plans
Teammates becoming best friends
Attire that all athletes can be confident in
Similar travel/meet opportunities based on comparable levels

Differences Between JO and Xcel Gymnastics

Now, for the differences. The differences lie mostly in the technical rules. The skill requirements and routines are different for each level and each team. You can take a look at the technicalities of each program by visiting USA Gymnastics Women's Artistic Program Page.

So, why one program over another? The "why" comes from the individual needs of the athlete and their family. A few of the major factors I consider are:

Skill Set - Does your child have the very specific skills, strength, and flexibility that is set by the JO compulsory levels or would they benefit from a wider variety in skill selection that the Xcel program offers?
Event Specialist - Is your child a beam queen? Maybe, they have been tumbling all their life and the other events are still coming along. This is a huge benefit of Xcel Gymnastics. Xcel allows the coaches to challenge your child on their strengths while improving their weaknesses with skill selection.
Age - Yes, age does play a factor. We like to have training groups that are similar in age. This allows for better environment for the athlete.
Schedule - Does your athlete and/or child need more flexibility in their schedule? Maybe, they are a multi-sport athlete or maybe they are just looking for a little bit lighter load to balance school and gym. Xcel might be the better fit.
High School Gymnasts - What a great opportunity to do gymnastics at school and as an Xcel gymnast in the off season!
Injuries - Unfortunately, they are a part of the sport, and sometimes they prohibit a gymnast from advancing on a particular event or skill. The Xcel program again has great skill selection options.

Which Program is Right for My Child?

To find the right program you must weigh all of the factors. The answer is different for each individual because not all kids are the same physically, mentally, or emotionally. No two families have the same financial or scheduling needs. Each child needs to be considered individually. Each child needs to be in the place that best helps th

Creating a Love of Competitive Gymnastics!

Very few people can say they were a competitive gymnast, fewer reach the optional level, and even fewer will become college gymnasts. But, every competitive gymnast should have a chance to enjoy the sport and reap the benefits. What is going to matter five years from now: the level, division, or program your child competed - OR - the lessons, experiences, and memories? When you look back at your child's pictures as a competitive gymnast it will be hard to identify their level in the picture, but a happy face will always be easy to spot.

The Keys to Building Balance Beam Confidence

Tue, 22 Jan 2019 19:37:00 GMT

Building Balance Beam Confidence

Beam is my favorite event to coach (most days). In my head, everything on beam should be easy, it has all been mastered on the floor before it goes on the beam. However, beam is not easy! Beam is all about confidence , focus, and mental strength. Competitive Team is an all around sport - so let's talk about how to build up your athletes to have the most success on the balance beam.

To Spot or Not to Spot?

I have used several different techniques when coaching beam. However, I have found that the one that works best for me is not spotting. I do not spot any skill on the beam be it a low or high beam and I do not "just stand there." While sometimes this takes the athlete a little bit longer to get to a high beam it results in a much higher level in confidence when the skill has been completed. It also tend to result in less frustration and tears. I have found it helps with keeping the skill longer as well, because when they have a fall they know how to rebuild their way back to the high beam. The athlete must learn to trust themselves and their ability in order to move up to the next beam, rather than relying on me.

Eliminate the Fear Factor

Since I do not spot, I use the build up strategy. The gymnast moves from low to high, fat to thin, and soft to hard. (Keep in mind beam is scary because it is high, hard, and narrow.) Eliminate each factor one at a time and beam becomes much less stressful. In fact, you will find that it becomes a game or challenge to see which athlete can creep their way to the top the quickest. Keeping in mind that encouraging an athlete to move to the next progression when they are ready physically is great, but pushing them when they aren't ready mentally will often backfire.

Beam Build Up

Here's one of my favorite beam challenges that can be used with any new skill. I typically set the timer for 10-15 minutes and see how far the gymnasts can get.

The rules are that the gymnast must make 3 on each progression before moving to the next. Once they make 3 they can either move to the next progression or they can go all the way back to start. This ensures they can not get stuck in one spot the whole time. Last, no progression can be skipped. I normally have 8-12 progressions set up. Below are a few I like to include - starting with the easier progressions and advancing to the harder.

Negative Space - Set up 2 8" mats parallel to each other. Leave a 6-8" gap to perform the skill in.
Up to a panel mat
On a tumbl track half round mat
Starting on a low beam and going up to a panel mat
On a floor beam
On a low beam with panel mats on each side
On a narrow trapezoid mat (approximately one foot off the ground, and one foot wide)
On a low beam without panel mats
On spotting blocks (no beam) to get used to the height but eliminate the (hardness and narrowness)
Starting on raised beam and finishing on a spotting block at a height even with the beam.
On a medium beam with mats even with the beam
On a medium beam with mats under
On a medium beam with a beam pad
On a medium beam without mats
On a high beam with mats
On a high beam with a beam pad
On a high beam

Keep building confident beam workers!

Beam is all about confidence, so much of beam is attitude and mind set. Go slow with your athletes and encourage them to take baby steps to build confidence and trust in themselves. Enjoy watching your athletes build confidence as they build from the low beam to the high beam.

Benefits of Tumbling for Other Sports

Fri, 18 Jan 2019 16:57:00 GMT

The Benefits of Tumbling for Other Sports and Activities

I've played a decent amount of sports & activities growing up. My father and aunt were both championship level bowlers...so I was introduced to that activity as soon as I could hold a 6lb ball. Shortly after college while working in St. Louis I was able to hold a 230 average for the better part of 2 ½ years. I was a 3 sport athlete in high school. track (pole vaulter), football player, cross country, and wrestling. I also was involved in theatre and drama in high school and college. Some of you know that I was a cheerleader in college and that lead me to my current profession as a tumbling and gymnastics instructor. Why do I bring all this up? Well I believe it takes a balance of activities to shape a good athlete.

How do Tumbling Classes help when it comes to other sports?

The first thing that comes to mind is how to fall. I teach a forward roll as well as a backward roll. Some people fall backwards only to go splat or possibly injuring themselves by trying to brace themself from the fall. But if you are on the soccer field and get pushed backwards and you instinctively roll through the push and end up on your feet, granted you lose the opportunity to flop, but you are right back in the action. Body Awareness!

Strength

Handstands, Leg lifts, Jumping, Core Stabilization, Hip Hinge, Triple Flexion (that’s the ankle, knee, and hip that is used in sprinting) are all utilized and practiced in tumbling.

We do a lot of outward movements so I also try to incorporate pulling movements in when possible to help protect the joints from injury.

Flexibility

As with gymnastics, we teach not only static but ballistic and dynamic flexibility as well.

In short, If I do slow jumping jacks that would be dynamic stretching, if I bounced on the tramp and did the biggest straddle jump I could, that would be ballistic. Dynamic - slow controlled movement throughout a range of motion vs fast movement that goes beyond normal controlled range of motion.

Lateral, Linear, & Multi Planar Movement

Lateral (sideways) movement, I always have the kids do side shuffle when we warm up as well as using bands to strengthen the abduction and adduction of the legs or pulling apart and pulling together of the legs, respectively.

Linear - moving in a straight line. Although we are rotating usually, we are trying to travel in a straight line forward or backwards.

Multi Planar - this means moving in different planes of the body. Basically there is the Top & Bottom (Transverse) plane, the Frontal plane (front and back), and the Right & Left (sagittal plane). Great news - there isn’t a test but here is an image in case you need it.

We use all of them when we tumble and in most sports, although you might be surprised at what movement takes place in each of the three planes….maybe another time. Just know that good athletes need to be efficient at all three movement planes.

Conditioning

Tumbling is, for the most part, and anaerobic activity. That means that we do it usually without having to take in oxygen. We could also use the term a little differently since we need to condition the mind and body to do the same movements in an efficient manner to produce the desired results. If we cross our arms down in front of our body while doing a cartwheel it will most likely result in a short, diagonal moving cartwheel. If we continue to use this technique when faced with a round off back handspring, that trick will also go diagonally if one can power through doing the round off inefficiently.

When you jump rope or run or bike, that is aerobic. Weightlifting, swinging a club, or power moves are anaerobic. So doing a single cartwheel or back handspring would be a power move that is over quickly then possibly repeated. So depending on your trick or pass you will not actually take in air to do the move but after your muscles will require extra O2.

In conclusion, there are a lot of sports out there that utilize a dominant side throw or swing. Golf, Tennis, Baseball, Shot Put, etc. Some sports try and teach the importance of balancing out both sides, wrestling comes to mind first, then football specifically the offensive and defensive linemen. Now, most tumblers are not ambidextrous, but I have met a few that can round off pretty well both directions. Dance is another great activity that should be teaching balance - i.e. not falling down, and unilateral direction/movement.

The New Level 6/7 Vault

Fri, 21 Dec 2018 16:15:00 GMT

The New Level 6/7 Vault: What are they looking for?

What is the new Level 6/7 Vault?

If you have been to a level 6 or 7 gymnastics competition this season. There is one major change, the vault. For years, the standard level 6 and 7 vault has been a front handspring. However, coaches across the country have been hoping for a change. The change has come! This year gymnasts have three different options for their vault. First, they can perform a round off entry vault, also known as a Yurchenko. The second choice is a Tsukahara entry, the gymnast punches forward and turns onto the table. Last, the gymnast may perform a front handspring entry vault. Each of these vaults is performed as a timer, or drill, for flipping vaults that level eight plus gymnasts perform. The gymnasts are judged on the angle of arrival, the length of time on the table, the angle of departure, and the height and distance they generate away from the table. The gymnast is not judged on the landing.

What is the goal?

The goal of having level 6 and 7 gymnasts compete a timer is to create better and safer vaults when the gymnast transitions to a vault that includes a flip in the post flight. Level 8 is the first level that allows gymnasts to flip on vault. This used to be a very big transition for athletes as they had been competing a front handspring for years. Allowing gymnasts to compete a timer in level 6 and 7 will help bridge the gap and provide a stronger foundation for flipping vaults. Gymnasts will now have spent a year or two working on the first part of the vault in a competition setting before adding the flip.

What are the judges looking for?

1. Angle of arrival

The angle of arrival is the angle the gymnast is at when her hands contact the table. The judges are looking for the angle to be under 45 degrees from vertical to receive no deduction. If the gymnast makes contact past that angle then the judges can take up to three tenths in deduction. The further the gymnast is from the correct angle the more the deduction, with the maximum being three tenths.

2. Length of time in support

The judges also evaluate the length of time that the gymnast's hands are on the table. The goal is for the hands to only make brief contact. I like to tell my gymnasts to think of the vault as a hot potato. You don't want to burn your hands by leaving them on too long. This part of the vault and judging is important for future vaulting success. Judges have the opportunity to take between zero to five tenths of deduction for the length of time on the vault.

3. Angle of departure

The angle of departure is the angle the gymnast is at when her hands leave the table. For this angle, the goal is to leave the table by vertical. If the gymnast's hands are off by vertical there is no deduction. If the gymnast leaves the table between one degree and 45 degrees past vertical the range of deductions is between 5 hundredths and tenths. If the angle is between 46 degrees past vertical to horizontal the range becomes larger 6 tenths to one full point. Again, this angle of departure plays a critical role in future vaulting success.

4. Height & Distance

Once the gymnast has left the table the judges want to see both height and distance. Lack of height from the table can result in up to five tenths in deduction, while distance can result in up to three tenths in deduction. Keep in mind the judges due consider the size of the gymnast when evaluating height and distance.

5. No landing deductions?

The craziest part about this vault might be that the landing is not judged. The gymnast's feet must make contact with the mat to receive credit. However, once the feet hit the gymnast can fall backward, roll, or take steps. For some this is confusing. Why are we not teaching the gymnast to land? The answer is simple, this vault is a drill for future vaulting success. We want to see the gymnast generate power and momentum that lead to more advanced flipping vaults.

Change is a process for everyone

Change is challenging. The change in vault is difficult for the judges who learned a whole new set of rules. They are trying to look at multiple angles in a matter of seconds. They have been practicing with videos and gym visits to become consistent, but even with practice it will take time. Change is challenging for the athletes, coaches, and parents as they each try to best understand the rules of this new vault. There will continue to be change over the next year or so. Rules will continue to be clarified and modified to do what is best for the athlete.

12 Sports Traits for Building Healthy Athletes

Fri, 30 Nov 2018 16:42:00 GMT

12 Sports Traits for Building Healthy Athletes

Youth coaches can have a tremendous impact on children on a physical and mental level. Coaches need to provide young athletes with an environment where they can develop physically and mentally in an efficient and successful manner while also learning motor skills, decision-making skills, and having fun! Here are 12 different traits from the National Strength and Conditioning Association to set athletes up for success during athletics and for life after.

1. Build a Strength Reserve

Stronger athletes will be better prepared to learn complex movements while also being able to handle higher training demands from practices and competitions. Higher strength also correlates to a higher level of physical performance. Not only do stronger athletes perform at a higher level, they also are less susceptible to injury with the ability to handle and control more stress and force put on the body in sport.

2. Develop Movement-Skill Competency

Creating a training environment that focuses on movement development at an early stage better prepares the athlete for developing more complex skills and strategies later in life in and out of sport.

3. Train the Developing Brain

Allow for variability with planned training and free play. Games, activities, and practice sessions that target different sport aspects within the brain will create a better foundation for fitness in the future. Different aspects can include game strategy, skill movements, reaction time, hand-eye coordination, and body awareness/control.

4. Become Physically Literate

Understanding the importance of the different aspects of practice/physical activity and how it benefits your life. There are different responsibilities that come with the physical actions of sport.

5. Value Deliberate Preparation

There are many different influences and factors that can affect the performance of sports and the demands it comes with. Sleep, nutrition, workload, relationships, and stress all have their impacts to sport demands. It is important to teach the influences of life to young athletes and how to prepare them to put themselves in the best position to be successful.

6. Diversify the Portfolio

Keeping youth in a variety of sports and activities will better train the body and mind to handle the demands of sports and create a stronger balance of different motor skills. Early sports specialization can hinder the total development of motor skills and lead to possible sport burnout.

7. Understanding the Process

Coaches understand the process of coaching and create the proper environment to enhance physical development in a supportive, encouraging manner. Sport progression takes a lot of time, being able to understand and teach that process provides a stronger sports understanding.

8. Foster Creativity

Creativity in sport allows for a release of energy, peer collaboration, and use of their imagination. This can help train the brain in the decision-making process by being able to process and understand the different possibilities.

9. Be Patient in Your Practice

Patience is key to not provide added pressure on athletes. Providing personal best setting or pressure from other athletes can hinder the refinement of technical errors and the development of fundamental movement skills. Some athletes progress faster than others. It is important to be aware of this and teach the understanding of patience.

10. Enjoy the Game

Fun is the #1 reason why youth participate in sports and activities. Keeping it fun will allow for athletes have a stronger desire to practice and compete while also combating sport burnout.

11. Think Long-Term

Physical activity are actions and behaviors that are learned. Providing regular opportunities to develop physical and mentally will teach the mindset of physical activity in their lifestyle. While it is helping to improve physical development, it is also creating the mindset of the importance of physical activity and its influence down the road.

12. Stay Coachable

Coaches need to always be willing to learn from their experiences and to further develop themselves as a coach. There are many different networks and opportunities to improve yourself as a coach. It is not enough just to be there to supervise activities. Coaching is aimed to set the athletes up for success and to prepare them for the different levels of physical activity for life.

Not only are these great coaching traits, but they are sports lessons athletes can learn to increase their knowledge of sports and physical activity. The more knowledge athletes have about the different aspects of fitness and sports, the more successful they will be since every athlete is different. On a physical and mental perspective, athletes have different cues, goals, interests, and motivations. They also learn skills differently and how to reproduce them. Introducing athletes to all of these different traits will increase their overall understanding of sport and physical activity.

Sports performance classes introduce these traits and have a mindset of improving sports and fitness understanding. Setting up youth athletes for long-term success is viewed as one of the most important goals in youth coaching.

Fun Conditioning Ideas for Kids

Mon, 01 Oct 2018 17:33:00 GMT

Conditioning and building strength is important for all sports. It is especially important when an athlete gets to a competitive level. Gymnastics is no different. Many coaches wait until their athletes are in a competitive level before they really start working on serious conditioning and strength. Those coaches probably experience a frenzy to try to get their athletes stronger in a relatively short amount of time. Strength building exercises are just as important in the beginner levels as they are at the competitive levels.

Now here is the big question: How do you get preschool and beginner school age kids to condition? They aren’t training for the Olympics, so why would they want to spend their magic hour of activity doing conditioning drills? You have to make it fun. Conditioning should never be used as a punishment. It should always be seen as an opportunity to get stronger, and therefore better. The easiest way to do this? Make it a game! Anything can be a game if you have even a little bit of a creative spirit. And if you don’t, well below are some awesome and easy ideas.

Five Fun Ideas for Preschool Conditioning

Use lots of props! Kids love toys, so the more toys you can include the better. Let them hold the toys between their feet and jump, or hang from a bar and lift the prop with their feet. They can pass the toy from their feet to their hands and back again. Anyone have any old Beanie Babies at home? These make great props, because they are the perfect size for little feet.

Obstacle courses are your friend. Climbing over things and crawling under things builds essential core strength.
Crab walking builds upper body strength. Put a toy on their bellies and have them crab walk to a bucket. The same thing can be done in a push up position, with a toy on their back.
Hanging games build strength naturally. You can do all kinds of variations such as tuck hangs, straddle hangs, and pike hangs. These build hand, upper body, lower body, and core strength.
Mat pushing relay races are a great way to build strength. You can vary the size and weight of the mats depending on the children’s ages and abilities. Making it a relay makes it exciting and adds a competitive aspect.

School Age Conditioning Ideas for Kids

School age gymnastics conditioning can also be tricky. You can also try these in tumbling classes! The kids only have so much time during a recreational class. In addition to the time constraint, there is also the fact that most kids have not built much strength. Coaches must start slowly, and build. The best way to get strength training in is to turn it into a warm up game and incorporate it into each event.

Conditioning Ideas at Warm Up and Each Event

Warm Up Conditioning Ideas

Fitness Circuit – split kids into two circles. The outside circle runs around the outside for cardio, and the strength group goes inside the cardio circle. Then switch the groups. The kids in the strength circle must keep up with their partner in the cardio circle
Board Games – Run, crab walk, bear walk, push up walk to put a piece on the game board.
London Bridges – Each kid holds a push up position, while the coach sings the London Bridges song. Everytime the coach says, “Falling down” the kids fall down and then push back up into a push up position. This can be done with tables and bridges as well. (Special thanks to Michelle Kocan for teaching me this game!)

Bars Conditioning Ideas

Front Support Walks – A block can be placed under the bar so that kids can complete a front support walk across the bar while being able to have their feet on the block. The kids can progress to doing their front support walks without the block eventually
Modified leg lifts – Kids can sit with their back against the wall in a pike position and use their feet to lift a ball up and over a cone and back again.

Beam Conditioning Ideas

Cartwheel Hops – Kids place their hands on a low beam and hop their feet side to side over the beam. This helps build ankle strength. To make it more fun or challenging you can add a prop for them to land on or jump over.
Bear Walks – Bear walks on the beam are great for building arm strength and core strength.It is also a great way to build balance. In addition, it is really challenging!
Front Support – Kids can practice their front support position from Bars on a balance beam.This is often less scary for beginner kids, and helps build confidence along with strength.

Vault Conditioning Ideas

Sleeping Runners – Kids start laying down on their bellies, then have to stand up, turn, and run to get to the springboard.
Slider Skating – Kids “ice skate” using sliders or Frisbees. This straight-leg running motion helps to activate hamstrings.

Floor Conditioning Ideas

Block Jumps – Kids jump with feet together onto a block. Variations can be made adding blocks and changing the height.
Panel Mat Log Rolls – Put two panel mats side by side with a gap in the middle. Place plush toys in the gap. Kids must log roll across the mats without squishing the toys.
Partner Sit Ups – Partners sit facing each other and pass a ball or toy back and forth with every sit up.

Whether participating in soccer, tumbling classes for kids, or other just looking to improve your overall wellness, conditioning is a vital piece of the puzzle. Conditioning and strength building is an important aspect of all sports. It doesn’t need to be left until an athlete gets to a competitive level. Turning conditioning into games is the best way to get kids excited about the opportunity to get stronger. A conditioning program will always be best when it is used for fun.

How to Make a Tape Grip

Fri, 07 Sep 2018 14:15:00 GMT

How to Heal and Prevent Gymnastics Hand Rips: Tips and Tricks for Parents

As a gymnast, hand rips are almost an inevitable part of the journey. Whether they’re a result of practicing on bars, doing vault work, or simply building strength, gymnasts often come home with painful blisters and tears in the skin on their hands. For parents, this can be frustrating—especially when it comes to knowing how to help heal these rips and prevent new ones from forming.

In this blog post, we’ll explore how to care for a gymnast's hands when they get a rip, offer advice on how to prevent future injuries, and provide a step-by-step guide to making your own tape grips for added protection.

How to Heal a Hand Rip: Immediate Care for Gymnastics Blisters

When a gymnast comes home with a rip, it's important to focus on healing the skin to prevent infection and allow it to regenerate. The first step is cleaning the area gently with warm water and soap. Avoid scrubbing, as this can aggravate the tear. Pat the area dry with a clean towel, and then apply a healing ointment.

Many parents swear by products like bag balm or udder balm , which are designed to soothe and heal chapped skin. These balms are thick, so they provide moisture and protection, helping the skin to heal faster. However, for those looking for more common solutions, Neosporin or Vitamin E oil also work well. These are readily available and contain healing properties that promote skin regeneration.

Once applied, it's important to cover the rip with a bandage or gauze to protect it from further irritation during the day. If the rip is small, you may also opt to leave it open to air, but always keep an eye on it to prevent infection.

The Importance of Calluses in Preventing Future Rips

As the skin heals, it will begin to form a callus around the injured area. While this might feel rough or uncomfortable at first, it’s a crucial part of the healing process. The callus will serve as a natural form of protection, preventing the skin from tearing open again with future use. The thicker the callus, the less likely your gymnast will be to develop new rips in the same area.

However, it’s important to understand that calluses don’t form overnight. It may take a few practices for the skin to toughen up. Once the hands are fully callused, gymnasts will often experience fewer rips. This is why gymnasts tend to go through cycles of frequent rips followed by periods of fewer injuries. They may rip more during the initial phases of training, but as the skin toughens, these incidents will become less frequent.

How to Make a Tape Grip: A Step-by-Step Guide

A tape grip is an affordable and easy solution for gymnasts who need extra protection but don’t have access to professional-grade grips.

Here’s a simple, step-by-step guide to creating a DIY tape grip :

Cut the Tape : Take a piece of athletic tape about 16 inches long. You’ll need enough length to cover the palm of the hand and form a solid grip around the fingers.
Fold the Tape : Fold the tape in half lengthwise (hot dog style) so that you end up with a long, narrow strip.
Form the Loop for the Finger Hole : Bend the folded tape in half, lining up the two ends, but leave a small space at the top for the finger hole. The hole should be just large enough for your gymnast’s finger to fit through comfortably.
Tape the Sides : Starting from the base of the grip, use the roll of tape to tape down the sides of the folded strip, leaving the top open for the finger hole. Ensure the tape is snug but not too tight.
Wrap Around the Palm : Continue wrapping the tape under the hand, securing the tape on both sides. Tear the tape just before the finger hole, and then press down firmly to secure the grip.

These tape grips are a simple and cost-effective way to offer some extra protection when your gymnast’s hands are healing or when they need extra support during practice.

Tips for Using Tape Grips During Practice

If your gymnast’s coach is experienced, they may be able to help construct the tape grips during practice. However, it's always a good idea to bring your own tape, and be sure to inform the coach ahead of time. This way, the coach doesn’t need to take time away from instruction to make grips for your child.

Tape grips can be worn during training to help reduce friction and provide temporary relief from painful rips. They are not a permanent solution but can help keep your gymnast practicing while their hands continue to heal.

Final Thoughts

Hand rips are a common part of a gymnast’s experience, but with the right care and prevention strategies, they can be managed effectively. By moisturizing, protecting the hands, and making use of tape grips, gymnasts can continue training while minimizing the impact of rips and blisters. And remember, as the hands callus and toughen, your gymnast will rip less frequently, allowing them to train with less discomfort.

With these tips in mind, parents can help their gymnasts navigate the inevitable challenge of hand rips and keep them on the path to success.

Top 10 Drills to Improve a Back Handspring at Home

Fri, 31 Aug 2018 14:53:00 GMT

Top 10 Drills To Improve a Back Handspring At Home

Mastering a back handspring is a major goal for many athletes, whether they're gymnasts, cheerleaders, or even soccer players. It’s a powerful, dynamic skill that requires a combination of strength, flexibility, coordination, and timing. But, before heading to the gym or getting spotted by a coach, there are several drills you can do at home to build the strength and technique necessary for a successful back handspring.

Learning a back handspring takes time and patience, and if you’re doing it at home, you need to approach it safely. So here are some key drills and exercises you can work on before heading to the gym, or to supplement your current training!

1. Do Not Attempt a Back Handspring Without Proper Supervision

Before diving into drills, remember that a back handspring is a complex skill. It’s important to practice under supervision to prevent injuries. YouTube videos or Instagram tutorials are fun to watch, but they cannot replace the hands-on guidance a coach can provide. Always practice on a soft surface like a mat, and make sure you have spotters or guidance if needed.

2. Stretching is Key

Proper stretching helps improve flexibility and mobility, which are vital for a back handspring. Focus on these areas:

Wrist Stretch: Gently pull back on your fingers towards your forearm, then rotate your wrists in circles.
Ankle Mobility: Roll your ankles in circles and pull your foot in various directions using a towel around the ball of your foot.
Shoulder Stretches: Use arm circles and shoulder articulations (palm up to palm down movements). These movements help increase shoulder flexibility, making it easier to get your arms overhead for the back handspring.

3. Work on Your Vertical Jump

A powerful vertical jump is the foundation of a strong back handspring. Practicing jump drills can help you improve your height and explosiveness. A strong jump allows you to get enough power to get upside down and rotate effectively in a back handspring. Try squat jumps, jump rope, or box jumps (if you have the equipment).

4. Plank Holds

The plank exercise is perfect for building core strength, which is essential for keeping your body tight and controlled during a back handspring. Try holding a straight-line plank on your elbows or hands. Challenge yourself with side planks and variations, such as adding leg lifts or reaching your arm out in front of you.

5. Push-Ups

Push-ups are a great way to develop upper body strength, which is necessary to push off the floor and support your body weight during the back handspring. Start with regular push-ups and move on to different variations like diamond push-ups, wide-arm push-ups, or incline push-ups to increase strength and stability in your shoulders and chest.

6. Lunge Work

Lunges are a fantastic exercise for improving flexibility and building strength in the legs and hips. Perform forward lunges, walking lunges, and reverse lunges to work on your leg power. Focus on maintaining good form by keeping your back straight, knees aligned, and the knee of the front leg at a 90-degree angle. Hold weights in each hand for an added challenge.

7. Practice Cartwheels

The cartwheel is a great precursor to the back handspring, as it teaches you how to invert your body and kick your legs overhead. Focus on lengthening your body during each cartwheel, ensuring that your arms are extended and legs are straight. Try to move as fluidly as possible to create the body awareness needed for the back handspring.

8. Cat & Cow Exercises

These yoga poses help increase flexibility in the spine and build control over your core. Start in a tabletop position (on your hands and knees), then arch your back towards the ceiling (cat pose), and then lower your belly towards the floor while lifting your chest (cow pose). This motion helps you engage your core while also stretching your back.

9. Handstands

Handstands are an essential skill for back handsprings, as they teach balance, core strength, and body control. Start by practicing low handstands against a wall and work on kicking up with control. Focus on keeping your arms straight and your body aligned. You don’t need to go all the way upside down yet—just get comfortable with being inverted.

10. Shoulder Mobility and Control

The key to a good back handspring is not just flexibility, but shoulder mobility. To perform a back handspring, you need to be able to raise your arms overhead without arching your back. Practice shoulder stretches by reaching one hand over your head and gently pulling the opposite elbow down. Work on shoulder rotations, and don’t forget to stretch both sides!

Bonus: Torso Control

Contrary to popular belief, you don’t need an extremely flexible spine for a back handspring. What you do need is the ability to control your torso. Start by standing against a wall and placing your arms overhead. Try to keep your lower back against the wall while squeezing your abdominals. This teaches you to keep your body in a tight, controlled shape as you move through the back handspring.

Mastering a back handspring is no small feat—it takes time, consistency, and the right foundation. By focusing on these drills at home, you'll be better prepared to take on the actual back handspring with proper technique when you head to the gym. Remember, practice makes progress, and never rush the learning process. Keep at it, and soon you'll be performing back handsprings with confidence and style!

Gymnastics Attire: What Attire Does My Gymnast Need?

Fri, 24 Aug 2018 14:45:00 GMT

Gymnastics Attire: What Attire Does My Daughter Need for Gymnastics?

Gymnasts need very little to start their first class (learn more about gymnastics classes for kids ). No special shoes or socks, no bats or gloves, or balls. Gymnasts simply need a tight fitting athletic outfit, a leotard is preferred. Read more about the essential attire, how to find the perfect fitting leotard, and where to purchase a leotard.

The Essentials:

1.Leotard – Most gymnasts choose to wear a leotard to work out in. A leotard is a close-fitting one-piece garment, made of a stretchy fabric, that covers a person's body from the shoulders to the top of the thighs. A leotard allows the gymnast to move easily. Loose fitting clothing can prevent a safety hazard as it can get caught by your hands or feet when performing different exercises/skills.

2.Bare feet – The majority of gymnasts both practice and compete with bare feet. Socks can create a safety hazard as they are often slippery on the apparatus.

3.Ponytail – It is essential that athletes with long hair pull their hair back. When long hair is worn down it can get in the gymnasts’ face or caught by the gymnasts’ hands or feet when performing skills.

Additional Popular Attire:

1.Shorts – Many gymnasts feel more comfortable practicing with shorts over their leotard. It is recommended that gymnasts wear tight fitting shorts in order to prevent from being caught on equipment. Shorts are not permitted in competitions.

2.Grips - Many of the gymnasts your daughter sees on TV will be wearing grips. Grips help the gymnast to grip and shift their hands around the bars. Grips are not recommended until later in a gymnasts’ career. Gymnasts must first learn how to grip and shift with their bare hand before adding an additional material. Many coaches prefer to wait until the gymnast has mastered the glide kip (level 4 or 5) before introducing grips.

3.Jewelry – Often gymnasts want to wear jewelry at practice. However, watches, bracelets, necklaces, rings, and earrings (other than studs) all present a safety hazard as they could get caught on the equipment.

How can I determine the appropriate fit for my daughter’s leotard?

1.Ask the gymnast – One of the most important ways to determine fit is how your daughter feels in their leotard. The gymnasts should not feel like the leotard is too tight. It also should not be baggy.

2.Know the purpose of the leotard – Training leotards can be worn with a little growing room, while competition leotards should have a tight fit.

Where can I purchase a leotard for my daughter?

There are many different options for purchasing a leotard. If you are looking to purchase in store Target often carries leotards, or you can check the pro-shop at your local gymnastics club. In addition, some of the most popular online sites include:

GK
Ozone
Motionwear
Plum Practicewear
Jamwear

Grab your leotard, throw up your ponytail, kick off your shoes and socks and you are ready for your first gymnastics class!

Top 10 Keys to Customer Service

Wed, 22 Aug 2018 13:08:00 GMT

Customer Service is key to any business. Without great customer service, no business will flourish. For me personally, I will pay more and drive farther for great customer service every time! What if we applied customer service to our everyday lives? If we treated everyone as if they where our customer, how different would our community be? Now that is something to think about! For me the top 10 keys to customer service are:

Top 10 Keys to Customer Service

1. Patience

Great customer service beats fast service every time. Take the time to figure out what the customer wants. There are times that you’re busy or in the middle of a project but ultimately, we are here for the customer. They deserve our undivided attention.

2. Clear communication skills

Being a good listener is one of the best ways to be a good communicator. You need to keep it simple, get to the point. Your body language, eye contact, hand gestures and tone of voice all color the message you’re trying to convey. It is important to be confident in your interactions with others. Not everyone knows what you are talking about, so explain it in a way that helps them understand.

3. Attentiveness

Be aware of what is going on around you. When you’re helping a customer with one task, it might lead to an additional task that they need assistance with. Be sure to address that as well. Attentiveness isn’t just applied to the customer but to your place of business, co- workers, etc. If you see a need, fill a need.

4. Knowledge of product

Without knowing your product front to back, you won’t be able to help your customers when they have simple questions or when they run into problems. What does your business offer? Be an expert at pricing, policies, and current events at your place of work. Sometimes you are going to get a question that you’re not going to know and that is ok. Take the customer to the person who can help them but stay and find out the answer yourself. That’s just one more thing that you can add to your knowledge bucket.

5. Ability to use positive language

Sounds like fluffy nonsense, but your ability to make minor changes in your conversational patterns can truly go a long way in creating happy customers. Stay away from negative word such as “no”, “don’t”, and “can’t”.

There are times when a customer is going to want a certain class at a specific time and day, but that class may be full. Instead of saying “I can’t enroll you in that class it is full” say “that class is currently full, I can put you on the waitlist so when a space opens up I can get you in”. Then offer the other days and times that you have until they can get into the desired class.

6. Acting skills

Crazy right??? But we all have those days where we are not 100%. Life happens all the time, but we shouldn’t let our customers see it. That is wear the acting comes in. You would be surprised what a smile can accomplish. Think about it, you’re talking on the phone straight faced and that tone comes across. Try adding a smile when on the phone - you would be amazed at the difference. Whether you’re in a good mood or bad mood, it makes a difference.

7. Time management skills

Everything should be handled in a timely manner. Don’t stretch it out especially when dealing with a customer. When you have a list of items that are on your agenda have it planned out in the order of importance. Or as my mom always says, “work smarter not harder”. When in business, or even in everyday life, our work and what we do influences others. Someone may be waiting for you to complete a task so they can accomplish one of their’s.

8. Ability to “read” customers

You won’t always be able to see customers face to face, and in many instances, you won’t hear a customer’s voice! Being able to read a customer’s current emotional state is key. This is important part of the personalization process as well because it takes knowing your customers to create a personal experience for them.

More importantly you don’t want to misread a customer and end up losing them due to confusion and miscommunication.

Currently, we all live very busy lives. Our moods change daily if not hourly pending on what is happening within our day. You can be the most outgoing, happy, talkative person but you could have that day where you just want to be all business. When dealing with people on a daily basis, whether in a professional or personal manner, we need to be aware and mindful.

9. Calming presence

There are a lot of metaphors out there for this type of personality: “keeps their cool,” “staying cool under pressure,” and so on, but it all means the same thing: the ability some people have to stay calm and even influence others when things get a little hectic.

You remember those hectic lives we lead, sometimes it results in us having a bad day and that’s ok we all have them. Sometimes a customer is going to come in and you are going to be on the receiving end of that bad day. It’s not you; don’t take it personally. Just sit there and listen. A smile and some understanding can go a long way.

10. Empathy

Perhaps empathy - the ability to understand and share the feeling of others - is more of a character trait than a skill. But since empathy can be learned and improved upon I find it a must to be on this list as one of the keys to customer service.

When you can’t tell a customer exactly what they want to hear, a dose of care, concern and understanding will go a long way. Empathy is about putting yourself in someone else’s shoes.

Customer service is perhaps the greatest driving factor for both acquiring new customers and retaining existing ones. Whether you apply these principles in a place of business or in your everyday life, keep in mind that your interactions with others affect your ability to form and maintain relationships with others.

2018 U.S National Gymnastics Championships

Fri, 17 Aug 2018 15:57:00 GMT

Regardless of if you are a competitive gymnast, a recreational gymnast, or a fan you won't want to miss this weekend's gymnastics event. The 2018 US Elite National Championships are just around the corner. The best gymnasts in the United States will be competing for a shot on the National Team. In addition, this meet serves as a launching point for making the 2018 World Team and the half way mark to the 2020 Olympic Games held in Tokyo.

Who:

There are currently 23 women planning to compete in the senior session. The field include many of the best gymnasts in the world.

Gymnasts to watch:

Simone Biles - 2016 Olympic Gold Medalist in Team, All Around, Vault and Floor. US National Champion from 2013-2016. 3 time World All Around Champion.
Morgan Hurd - 2017 World All Around Champion and Silver medalist on beam.
Ragan Smith - 2017 National All Around Champion. 2016 Olympic Team Alternate.
Jade Carey - 2017 World Silver Medalist on Vault and Floor Exercise.
Kara Eaker - 2017 US Junior National Championships Bronze Medalist in the All Around.

When:

Thursday, August 16: Men’s gymnastics — 12:30 p.m., juniors, and 6:30 p.m., seniors
Friday, August 17: Women’s gymnastics — 12:30 p.m., juniors, and 6:30 p.m., seniors
Saturday, August 18: Men’s gymnastics – 9:30 a.m., juniors, and 2:30 p.m., seniors
Sunday, August 19: Women’s gymnastics – 12:30 p.m., juniors, and 6:30 p.m., seniors

Where:

TD Garden in Boston, Massachusetts

TV Schedule:

Aug. 16 – Men’s gymnastics, 6:30 p.m, NBCSN – LIVE
Aug. 17 – Women’s gymnastics, 7 p.m, Olympic Channel – LIVE
Aug. 18 – Men’s gymnastics, 2:30-3:30 p.m, Olympic Channel – LIVE
Aug. 18 – Men’s gymnastics, 3:30 p.m, NBC – LIVE
Aug. 19 – Women’s gymnastics, 7 p.m, NBC – LIVE

How does the scoring work?

The Elite scoring equation is a combination of two scores.

The Difficulty (D) Score - Each skill in gymnastics is given a value in Elite gymnastics. The more difficult the skill, the higher the value. The D score is configured by adding the values together. The higher the difficulty the higher the score.
The Execution (E) Score - This score is the more traditional gymnastics score. Gymnasts start at 10.0 and the judges deduct points for errors in form, falls, wobbles, hops, and steps.

These two scores are then added together to give the gymnast their final score.

The Importance of the Sensory Table

Wed, 15 Aug 2018 13:08:00 GMT

While messy, the sensory table is one of the most popular areas of the Preschool classroom! It is a fun, interactive area that allows for children to explore and learn in a child geared way. It is important to remember that, while a fun activity, the sensory table plays an important role in child development.

Child Development in Five Different Areas Through the Sensory Table

The sensory table helps in child development in five different areas. It is a multi-important use tool of the preschool classroom:

Sensory Exploration - The sensory table allows for various items to be introduced to the children to stimulate all five of the senses. The sensory aspect can also have a calming effect on some children, allowing them to de-stimulate themselves as well.
Mathematical Learning- Higher mathematical concepts can be introduced in the table. Allowing children to explore with various containers and items assist in introducing the concepts of volume, measuring, and many more.
Scientific Concepts- Science is all about prediction and exploration and the sensory table allows for just that. The table can be tailored to fit the exact scientific concept you are looking for.
Social Skills- The sensory table is a wonderful chance for students to interact with each other, allowing for their social skills to be developed within their peers. It also allows for new concepts and vocabulary words to be introduced in a fun, interactive way.
Creativity- The items in the table allow for open ended play, with is crucial for overall development. The children are able to take various items and work through the process to find an end product

What the Teacher Needs to Remember for the Sensory Table

The preschool teacher needs to be mindful when setting up the sensory table in their classroom. First and foremost, they need to have a plan for activities and storage. Sensory tables can take up quite a bit of space, and it can be difficult to store all of the items needed to mix up the sensory table. Once the table is established, the teacher will need to come up with unique, theme fitting items that allow for exploration and encourage the children to try something new. Each week should be a different concept; from sorting and matching, to sensory exploration and development. Lastly, teachers will need to make sure items are safe for all ages, whether teaching two year old preschool or preparing kids for kindergarten. In the classroom, monitor the area to secure a safe, fun place for learning.

Great Sensory Table Ideas for the Classroom and at Home

Looking for some fantastic ideas? Once you purchase a sensory table for your classroom, the ideas are endless and can be tailored for any theme. Some basics in the classroom include:

Beans
Sand
Colored rice and pasta
Play-doh
Water
Water beads
And so much more!

The sensory table has become a highlight in the classroom for both students and teachers. It is one of the most versatile centers in the classroom and allows for endless creativity. The table allows for development in all aspects of the child. With a little bit of time and creativity, the sensory table can quickly become the highlight of the preschool classroom!

Happy Learning!

Breaking the Front Handspring Vault into Pieces

Sat, 21 Jul 2018 14:40:00 GMT

Breaking the Front Handspring Vault into Pieces

Vault is a very quick event. The gymnast only performs one skill. However, in order to help your athletes, become better at vault it is very important to dissect the skill. Breaking the skill into pieces allows you to work on different parts of the vault on different days. Check out these ideas for drills for each part of the front handspring vault.

Understanding the Pieces of the Front Handspring Vault:

Areas of Focus for the Run:

1. High knee running - Have your gymnast hold a block out in front of their chest. Instruct them to march and lift their knees up to the block. Next, move to running with knees hitting the block.

2. Proper running arms - Have your gymnast sit on the trampoline and swing their arms like they are running. If they do it correctly they should begin to bounce. Or, march down the runway practicing hip to lip running arms. (Watch that when their left knee is up their right arm is in front and the reverse.)

3. Acceleration - Have gymnasts practice start at one end of the runway and walk to the first marker, jog to the second marker, and then sprint to the end.

Areas of Focus for the Hurdle:

1. Increase the length of the hurdle - Roll up a towel and place it on the springboard to hurdle over, unroll the towel a little more with each successful hurdle.

2. Arm Circle - Give each gymnast one bean bag or scarf for each hand, have them run and hurdle with the bean bags, instruct them to release the bean bags when their arms come in front. See how far the bean bags/scarves travel.

3. Toes in front on the springboard - Place a parachute on top of a wedge, from a short run the gymnast will run and hurdle to their back on the parachute. This drill will over emphasize the feet in front. The parachute will slide when done correctly and makes for a great ride. Or, have the gymnast run up and down mat steps and hurdle to a pike sit on the mat. Again, overemphasizing the toes in front.

Areas of Focus for Pre Flight:

1. Body Tension - Have the gymnast practice holding a tight, straight body on a rainbow. Gymnasts can practice this shape with their belly facing up or down.

2. Heel Drive - Instruct the gymnast to stand with their back facing a mat and have them jump and drive their heels into the mat behind them. Bonus drill, have the gymnast jump and drive their heels and then fall forward onto a rollie.

3. Diagonal Line - Using mat stairs practice holding a diagonal handstand. Once the static hold is mastered, try having the gymnasts vault over the steps to handstand flatback or front handspring.

Areas of Focus for Blocking:

1. Push through your fingers - Teach your athletes to block using the entire hand. Have them put their hands together and push them apart with the fingers separating last.

2. Blocking Up - Build steps with panel mats and have your gymnast push through their shoulders and hands from one step to the next.

3 . Block Quickly - Put a wedge against the wall and an 8" mat on the floor. Have the gymnast perform the Pop, Lock, & Drop drill. Gymnasts arm circle into the wall and push away from the wall while remaining tight.

Areas of Focus for Post Flight:

1. Body Tension - Have the gymnast kick to a handstand in front of a donut mat and fall to their back remaining tight. If the gymnast loses tension and pikes they will fall into the donut.

2. Teaching Toes Up - Have the gymnast kick to a handstand in front of 2 wedges and fall keep the toes pointed up.

3. Focus on the the hurdle and pre flight first to make the post flight easier.

101 Ways To Add Variety On Balance Beam

Thu, 19 Jul 2018 15:07:00 GMT

101 Ways to Add Variety on Balance Beam

Regardless of what level you coach there are many ways to make beam exciting. Gymnastics classes for kids include vault, bars, floor, and of course, beam! Beam is a great event to add props. play games, and provide challenges. Beam requires repetition in order to create consistency and confidence. Explore these ideas to help make beam an event that your athletes look forward to!

Getting Comfortable on the Beam

Learning to move on the beam without fear is very important. Teaching gymnasts to move in all different ways will help them to become more comfortable and confident on the beam

1. Walk - Walk as many different ways as you can: fast, slow, forward, side, backwards, on your heels, on your toes.

2. Bear walk - What a great way to practice getting inverted on the beam. It is one of the best lead ups for handstands. Don't forget to go forward and backward.

3. Handstand walking - Walking on your hands is challenging on the floor, not to mention the beam. The goals are to build arm strength, become come comfortable being in a vertical handstand, and learn to control your handstand and shift your weight.

4. Run - Run forward, run backward, try running with high knees, or quick feet. This will be scary at first, but with practice it soon becomes fun.

5.Skip - Start with marching, progress to step hop freeze, then to skipping, and last to high skips. This is a great drill for leaping.

6. Bunny hops - Hop in all directions forward, side, back, hop on one foot, hop and switch feet. Just get hopping. Hopping will help improve jumps and tumbling on the beam.

7. Jumps - Jumps take lots of practice. Try jumping for distance. Try jumping as high as you can. Try jumping in a pattern (ie: long jump, tall jump, long jump, tall jump...).

8. Hula hoop - Hula hooping on the beam helps the gymnast learn how to save a landing. They have to keep their feet glued to the beam while twisting their hips to stay centered. For an extra challenge, have your gymnast hula hoop with their feet in different positions (lunge, lock, arabesque).

9. Foam roller - Have gymnasts work on their balance by lunging on top of a foam roller on the floor (NOT ON THE BEAM). As the roller moves from side to side gymnasts will work on finding their center of gravity and strengthening the core.

10. Wobble spot - Use the wobble spot much like the foam roller. You can also practice different positions on the wobble spot.

11. Close your eyes (for stationary work) - Work on balancing with closed eyes. This is definitely a challenge and requires a lot of focus. This should only be done with static holds.

12. Act it out - Move like different characters. The week of Halloween, move across the beam like a witch, black cat, or zombie. Trying walking like Santa, a reindeer, or an elf. This is always a favorite and a chance to see how creative your athletes are.

13. Create a phrase - A phrase is a string of movements. Start simple by giving two or three movements for your gymnasts to exemplify. For example, float and glide. You can keep building and adding more creativity. For a challenge try creating this phrase: sharp, quick, punch, freeze, melt.

14. Move to the music - Try adding music to your beam warm up. Walk to the music. Add arms to match the music. Dance across the beam.

15. Switch places on the beam - Line your gymnasts up on the beam and challenge them to switch the order of their line without anyone touching the floor. If anyone touches the floor everyone goes back to their original spot to try again.

16. Pass the hoop from person to person - Stand your gymnasts on a beam. Have them all hold hands. Start the hula hoop with the person at one end and have it travel down and back. Gymnasts must keep holding hands and complete the challenge without a fall. This game is better on a lower beam, since they are holding hands, if one falls, they often all fall.

17. Play catch - Stand in the position of your choice on the beam and play catch with a partner. Play catch in passe or in an arabesque. Bonus, this is great for ankle strengthening.

18. Have an on and off contest – How many times can you mount and dismount in 1 minute? What a great way to get new athletes acclimated to safely getting on and off the beam. It is also great for competitive gymnasts who need to work the mount and dismount.

19. Create a mission or a beam maze - Give your group a mission to get everyone from one side of the beam area to the other without touching the floor. Add mats or blocks between the beams to link the beams. They can simply walk through the maze to complete the mission or they can be assigned a skill to make on each beam to complete the mission. If at any point their feet touch the floor they get to return to the beginning to try again.

Overcoming Fear

Beam is scary for three reasons: 1. It is hard. 2. It is high. 3. It is skinny. If you can break down these pieces so gymnasts are only work with 1 or 2 of the challenges beam becomes more fun.

20. Change the height - Have low, medium, and high beams available.

21.Change the width - Use a laser beam or 5" low beam to increase the width.

22. Add a beam pad - Apply a beam pad to soften the beam or to widen the beam. Be careful not to let it become a crutch.

23. Use a soft beam - A foam beam is awesome for learning new skills. It takes away the fear of hitting the beam and getting a beam burn or bruise.

24. Use a spot block - Have the gymnast perform the skill on a spot block. It allows them to get the feeling of doing the skill up high without having to worry about the width.

25. Stack the mats - Place 8" mats under the beam and slowly remove them as the gymnast is ready.

26.Use a line - Perform the skill on a line to check that it is ready for a beam.

27. Use negative space - Perform the skill in between two panel mats. This is a great way to get the gymnasts to put their hands together for handstands, back walkover, or back handsprings.

28. Beam build up - Challenge your gymnast with beam build up. Pick a skill and have them make the skill 3 times on a line, then a low beam, then off a high beam ... etc. A dd as many beams as you would like, just make sure that each step is a little more challenging than the next.

Teaching Skills

29. Work ahead - Work upgrades on the line and low beam a year or two prior needing them on a high beam.

30. Change the start position - Have your gymnast start their skills from their knees instead of a lunge or kick.

31. Change the end position - Finish skills in a variety of positions (lock, lunge, on one foot, on your knee).

32. Change the speed - Try finishing a skill as slowly as you can, orsee if you can perform a 5 second back walkover.

33. Teach in parts - Break the skill into pieces and teach each step in parts prior to teaching the whole skill

34. Add a connection - Keep your athlete moving. If they can do a great cartwheel add a straight jump or a split jump.

35. Perform skills ending off the beam- Start the skill on the beam and finish the skill on a mat at the end of the beam.

36. Perform skills starting off the beam - Start the skill on the mat and finish the skill on the beam.

37. Perform skills uphill - Practice the skill up to a panel mat. This builds confidence when a gymnast knows they can do the skill uphill they feel more comfortable performing it level.

38. Stamp their feet - Use ink to stamp your gymnast's foot. Remind them to look at their foot when they land their skills on the beam.

39. Donkey kicks - Work straight arms and correct hand placement by having your gymnast stand in a pike with their hands on the beam and hop their feet up and down.

40. Partner HS hold - Have one gymnast kick up to a handstand and the other hold their ankles. Keep in mind this is an advanced exercise and the gymnast needs a good handstand prior to attempting this drill.

41. Practice falling from a handstand - Knowing how to fall from a handstand decreases fear. Teach your gymnast how to turn to the side of the beam when needed.

42. Skill to the wall - Perform a skill to stop with one skill on the wall to check for alignment. Turns, back walkovers, back handsprings, and handstands are great skill to check alignment.

43. Use a rubber ducky - Place a rubber duck at the ends of the beam. Encourage gymnasts to look at it. Teaching your gymnast to see the beam is very important.

Break the Boredom

Balance beam is an event of detail. For some athletes this detail can become boring, adding props to increase the gymnasts' awareness of hands, arms, and proper position help make the details more exciting.

44. Hula Hoops (for arms) - Have your gymnast hold the hoop in between their thumb and first finger to reinforce strong arms and pretty fingers.

45. Jump Ropes - Jump roping on the beam increases coordination as well as decreasing fear. Jump roping is a great way to work on strengthening the feet for jumps.

46. Rugs - Add a bath rug to jump over, leap over, reach over, or lunge over.

47. Foam blocks - Hold a foam block with your forearms to help gymnasts keep their arms by their ears in levers, handstands, and cartwheels.

48. Nerds - Teach pretty fingers by asking the gymnast to hold a box of nerds with their thumb and middle finger.

49. Scarves - Scarves are great for reinforcing arm positions. Have the gymnasts hold a scarf in each hand while working on their jumps. Practice moving the arms up in front and then dropping them to the side.

50. Jelly toys - Use jelly sharks or monkeys to reinforce either pushing into the beam or keeping the heel off the beam. Gymnasts can smash the jelly toy into the beam or try to turn above the jelly and keep their heels off the shark.

51.Style ropes- The style rope is a great tool for working on presentation. The style rope helps the gymnast feel proper arm position, hand position, and posture. There are many style rope workouts for beam and floor.

Consistency

Consistency comes from successfully completing a skill. The tricky part is that success is defined differently at different stages of the learning process. A successful turn when first learning a skill might mean trying it on a new beam and considering it a success even if they don't stay on the beam. While later, when the gymnast becomes more proficient and confident a successful turn might only be counted if they make the skill .

52. Count as a group - Set a goal as a group and have the gymnasts count as a group when they make a skill. Increase the number each week to keep your group challenged. For example, this week's challenge is to make 50 cartwheels in 3 minutes.

53. Use dice - Roll the die to determine how many repetitions your gymnast should attempt or make. Or have your gymnast roll the die to determine how many seconds to hold a static pose.

54. Perform skills in a row as a group - Have each gymnast take a turn at a skill. Challenge the group to see how many they can do in a row. Make sure that the gymnasts are being encouraging of each gymnast performing the skill. This is a great way to add practice under pressure.

55. Skill of the day - Choose a gymnast to perform a skill of the day. Choose a gymnast who has been working hard at the skill and can perform it well. Have that gymnast show off their skill while the rest of the group watches.

56. Set a timer – See how long your group can go without a fall, or how long it takes to do a set number of skills.

57. Finish a puzzle - Have each gymnast add a piece to a puzzle each time they complete a skill. This activity works best with younger kids who can do board puzzles and not have to wait on the next piece.

58. Add on straight jumps – Gymnasts can work with a partner, as an individual, or as a whole group the challenge is to see how many straight jumps can be done in a row. Gymnast 1 does 1 straight jump, gymnast 2 does 2, then gymnast one does 3, and gymnast 2 does 4 and on and on. If a gymnast falls the group or partners start back at 0.

59.Spell a word assignment - Give the gymnasts an assignment to spell a word. For example confidence:

C = 3 series
O = 3 leap passes
N = 2 first halves
I = 2 last halves
D = 1 dance routine
E = 3 dismounts

60. Make a flowchart assignment - Create an assignment with multiple paths. If a routine is made the gymnast follows one path and if it is not they follow another.

Games

The use of games can make the beam rotation very exciting and fun. Games often encourage the gymnast to take more turns. They also can provide pressure situations as well as creating a positive team atmosphere with the athletes cheering each other on. The good news is, almost any game can be modified for the balance beam.

61. Uno - Give a gymnast or group of gymnasts a set number of uno cards. Each color represents a skill the gymnast needs to perform and the number tells the gymnast how many repetitions. Once they have completed the reps they can discard. The first person to discard all cards wins.

62. Cards - Similar to Uno each suit represents a skill and the numbers represent the repetitions. However, if a gymnast draws a queen, they become the beam queen, the entire groups stops and watches that gymnast perform the skill.

63. Jeopardy - Download an editable version of the game Jeopardy on power point. Make each category a different beam category: turns, leaps, jumps, acro, etc.

64. Candyland - Create a Candyland board. Each spot on the board has different skills or drills. Make sure to include some fun spots as well. Sing a song in a lunge is always a hit.

65.Tic Tac Toe - Make a routine to add an X or O. Or try O-Trio or Gobblet Gobblers for a more challenging version of tic tac toe.

66. Bingo - Create a beam bingo card with the skills your gymnasts are working. Challenge gymnasts to be the first to bingo or better yet, black out.

67. Connect Four - Divide your group into teams to play connect four. For every made routine or 5 made skills add the team gets to play a piece.

68. PIG - Just like the basketball game, one gymnast does a "trick" the other gymnast must do the same "trick." If the first gymnast misses and the second make the first gymnast gets the letter P. The first to spell the word looses. Try using the word balance or beam for more rounds.

69.Trivial pursuit - Each gymnast gets an empty trivial pursuit pie. The goal is to fill the pie with one piece of each color.

Pink = 7 back walkovers on a low beam
Blue = 5 no wobble turns
Green = 5 stuck dismounts
Brown = 5 cartwheels
Orange = 7 vertical handstands
Yellow = 3 routines

70. The dot game - Gymnasts add a line to the dot time each time the make a routine or set number of skills. Gymnasts can play with a partner or with the whole team.

71. Pretend Money - Give different skills different beams different monetary values. For example, low beam = $1, medium beam =$5 dollars, high beam with mats = $10 dollars, and high beam without mats =$25. Gymnasts earn money buy making skills on different beams.

72. Builders and Destroyers – Divide your group into two teams. Start with towers (the number of towers = the number of people) of two or three foam blocks. The destroyer team removes a block from a tower every time they make a skill and the builder team adds a block to a tower with each make. When there are no towers left standing switch teams.

73.Cup Stack - Divide into teams. Each team tries to be the first to complete the cupstack. Cups must be stacked in order after completing the skills for that color. The first team to finish rings the bell and gets the point.

Red = 5 handstands
Yellow = 5 pivot turns
Green = 10 straight jumps
Blue = 7 dismounts
Black = 2 routines

74.Pancake Pile Up - Much like cup stack, each pancake represents a skill and the race is to be the first to complete the order.

75. Memory - Every made routine is a chance for the gymnast to flip over two cards. The winner is the person with the most matches at the end.

76.Clear the Board - Using fraction magnets, gymnasts try to get as many pieces as the circle as they can. The person who can make the most circles at the end wins. Gymnasts play until all the fraction pieces have been claimed.

1/2 = 9.5 routine
1/3 = 2 routines in a row
1/4 = made routine
1/5 = 3 series
etc.

77. Qwirkle - Gymnasts make a skill or routine to draw a piece. At the end they are able to play the game with the pieces they have earned.

78. Rumi Kub - Much like qwirkle, pieces are earned by makes and the game is played at the end. Younger gymnasts can earn a tile with each make and simply add them up at the end to determine the winner. You can also draw a tile and perform that many skills.

Routines

When it comes time to learning and perfecting the routine gymnasts need to have ways to practice that keep them engaged and excited. Teaching the gymnast to break the routine into parts can help with memorization and can create success early in the season. Toward the end of the season gymnasts will need to be challenged with routines a row or routines with additional skills.

79. Play build a routine - Starting with the mount the gymnast build on one skill each time they go until making it to the dismount.

80. Routine of the day - At the conclusion of the workout, the coach selects one gymnast to show their routine to the other gymnasts. This provides a chance to perform in front of a crowd and recognize someone who was working hard.

81. Use picture cards - Create picture cards of the poses in the compulsory routines and have the gymnasts try to mimic the cards.

82. Make a routine puzzle - Make a copy of the routine from the compulsory routine book. Cut the pictures into pieces and have the gymnasts put the routine together in the right order to aid with memorization and to allow the gymnasts to see the correct form in the pictures.

83. Move to the metronome - Have gymnasts perform their routine with a metronome. The metronome should help keep the gymnast keep good rhythm throughout.

84. Dance through - Have gymnasts do their routines with the choreography no skills.

85. Dance routine - Have gymnast do their routines with the choreography and dance skills only.

86. Skill Set - Have gymnasts do only the skills in their routine (dance and acro) in the order they occur.

87. Back to back routine - Gymnasts mount the beam and do their routine up to the dismount, when they reach the point they would dismount they stay on the beam and start back at the beginning completely an entire second routine. At the conclusion, the gymnast will have done all skills except for the mount and dismount two times. This is a very challenging task.

88. Arm routine in a lock - Ask the gymnast to stand on the beam with their feet in a lock position and do the arm movements of the routine.

89. Routine in your mind - The gymnast will close their eyes and visualize themselves doing the routine.

90. Freeze and switch – Split into partners. One gymnast does their routine, and the other watches. When the coach says switch, they switch roles regardless of where they are at in the routine

91. Perform a no arm routine - The gymnast does the entire routine (no tumbling) with their hands on their hips. The goal is to focus on footwork.

92.Mystery points - The coach selects one quality they are looking for while the gymnasts perform their routines. They do not tell the coach. If the quality is performed the point is award to the gymnast. The mystery is then told at the end of each round. For example: Round 1: Mystery point = vertical handstand, Round 2 = 1/2 turn on high releve

93. Routine in parts (using multiple beams) - The routine is broken into as many parts as there are beams. Part 1 is performed on beam 1, part 2 beam 2, etc.

94.Routines for points – Gymnasts are trying to earn a set number of points (100 is common). Different parts of the routine are worth different point values. Typically, the first routine is worth double since that is the routine the judge sees. Gymnasts enjoy keep track of points on a white board.

Made routine = 5 points
Made series = 2 points
No wobble full turn = 1 point
180 degree leap = 2 points

95. Beam knock out – Gymnasts are divided into two lines. The first person in each line battles the other. The best routine goes to the next round and the other routine is out. The game continues until you have a beam champion for the day.

96. Double skill routines - Gymnasts perform their routine with two of each skill.

97.R outines with upgrades - Gymnasts do their current routine with harder dance or acro skills.

98.First half and last half - Gymnasts perform half of their routine. This is a great way to start routines at the beginning of the season.

99.Partner routine - Gymnast one does the first half of their routine and gymnast two the second half. If they both make it counts as a routine. The next turn, gymnast two does the first half and gymnast one the second half.

100. 0 .5 or less - The gymnast does their routine and the coach counts deductions when the reach .5 in deduction they stop and work on their corrections until it is their turn again. The goal is to make it all the way through the routine by the end of the workout.

101. Cold set - Gymnasts warm up on the floor and then perform a routine on the beam without warming up on the beam.

These are just a few of the ways to add variety to beam. Be creative with your beam workouts. Remember, your attitude as a beam coach will play a large impact on your athletes. Stay enthusiastic, confident, and positive.

The Best Handstand Drills for Beginners

Thu, 12 Jul 2018 14:25:00 GMT

Mastering the handstand is one of the most exciting and rewarding milestones in gymnastics. It requires strength, balance, flexibility, and body awareness. Whether you're just starting or want to improve your handstand technique, practicing basic drills will help you build a solid foundation for this essential skill. Here are five of the best handstand drills for beginner gymnasts to help you get started!

5 Best Handstand Drills for Beginner Gymnasts

1. Wall Walks

Wall walks are an excellent drill for beginners because they help you build the strength and confidence needed for a handstand. This drill allows you to work on your core strength, shoulder stability, and understanding of how your body should align when in a handstand.

How to do it:

Start in a push-up position facing away from a wall.
Place your feet on the wall and walk your feet up while walking your hands closer to the wall at the same time.
Continue walking until your body is in a straight line, with your hands close to the wall and your feet higher than your head.
Hold the position for a few seconds and then slowly walk back down.

Benefits:

Builds shoulder and core strength.
Helps develop body awareness and control.
Boosts confidence in being upside down.

2. Handstand Holds Against the Wall (Facing the Wall)

This drill is essential for beginners to practice proper alignment while building strength and balance. The wall provides support, allowing you to focus on the basics without worrying about falling.

How to do it:

Place your hands about 6-8 inches from a wall and kick into a handstand, with your chest facing the wall.
Keep your body in a straight line from your hands to your feet (avoid arching your back or bending your knees).
Engage your core, squeeze your legs together, and press through your shoulders.
Hold for 10-30 seconds, focusing on keeping a straight body and proper alignment.

Benefits:

Strengthens shoulders, arms, and core.
Teaches proper alignment for a straight handstand.
Builds confidence in being upside down.

3. Handstand Kick-Ups

Learning how to kick up into a handstand with control is crucial for building your handstand skills. This drill helps you work on your timing, balance, and the coordination required to go from standing to upside down smoothly.

How to do it:

Start in a standing position with your feet together and arms extended overhead.
Shift your weight forward and gently kick one leg up while pushing your hands into the floor.
The goal is to kick both legs up into a handstand while keeping your body in alignment.
If you're using a wall, kick lightly and tap your feet on the wall to prevent falling.
Repeat the motion, focusing on controlled movements and building balance.

Benefits:

Improves kicking strength and coordination.
Helps you get comfortable with the transition into a handstand.
Builds confidence in going upside down.

4. L-Handstands

L-handstands are a great drill for building core strength and control while keeping your body in a straight line. The focus here is on engaging your core and keeping your body as rigid as possible, simulating the proper body alignment you'll need for a full handstand.

How to do it:

Start in a plank position with your feet elevated on a box or bench (about knee height).
Position your hands directly under your shoulders and keep your arms straight.
Engage your core and press your heels toward the ceiling, forming a right angle with your body.
Hold the position for 20-30 seconds while maintaining a strong core and straight body alignment.

Benefits:

Strengthens the core, shoulders, and arms.
Improves body alignment and control in the handstand.
Develops endurance for holding handstands longer.

5. Shoulder Taps in a Plank Position

Shoulder taps help improve balance, stability, and shoulder strength, which are essential for controlling your body in a handstand. This drill also teaches you how to distribute your weight evenly across your hands.

How to do it:

Start in a plank position with your hands directly under your shoulders and your body in a straight line.
While keeping your hips as still as possible, lift one hand off the floor and tap the opposite shoulder.
Return your hand to the floor and repeat with the other hand.
Focus on keeping your core engaged and maintaining a stable position throughout.

Benefits:

Strengthens the shoulders, core, and arms.
Improves balance and coordination.
Helps stabilize your body in a handstand position.

Handstands Take Time

Handstands are one of the most fundamental skills in gymnastics, but they require a combination of strength, control, and proper technique. By incorporating these drills into your training routine, you'll gradually build the necessary muscle and confidence to perform a beautiful handstand. Remember, practice and patience are key—don’t get discouraged if progress feels slow. Keep working on these drills, and soon enough, you’ll be holding your handstand with ease!

Preschool Tumbling: Structure, Benefits and More!

Mon, 02 Jul 2018 13:46:00 GMT

What is Preschool Tumbling?

Preschool tumbling is a fantastic way for young children to develop essential physical skills in a fun and engaging environment. It includes a variety of exercises that are age-appropriate and tailored to help preschoolers build strength, balance, and coordination. Activities like rolls, handstands, and cartwheels not only teach gymnastic techniques but also lay the foundation for motor development and confidence. From the moment little ones step into the gym, they’re greeted with an exciting warm-up that’s designed to boost their energy levels and keep their spirits high. One of the most popular warm-up activities among preschoolers, especially boys, involves creatively building and then knocking down towering structures made of soft pit blocks. This playful exercise gets their imaginations flowing while also providing an early introduction to basic body movements and spatial awareness.

After the warm-up, children transition into a delightful stretching segment. During this time, preschoolers are encouraged to use their imaginations, which makes the stretching routine more exciting and engaging. They might envision themselves as butterflies fluttering through the air, or pretend to make peanut butter and jelly sandwiches while holding a pike stretch. They can even pretend to be pancakes during a straddle stretch, adding an extra element of fun and creativity. These activities not only enhance flexibility and strength but also encourage young learners to think outside the box while improving their physical skills.

Stations and Preschool Tumbling Equipment

One of the most exciting aspects of preschool tumbling is the opportunity for children to participate in various stations throughout the gym. Each station is designed to engage kids with different tumbling skills, allowing them to practice and perfect basic movements at their own pace. Typically, preschoolers can experience up to 10 unique stations within the designated preschool area. This ensures that every child has multiple opportunities to practice skills, gain confidence, and develop physical coordination.

The stations incorporate age-appropriate equipment, like mini-fitness wheels and soft mats, to help kids learn while having fun. The equipment is carefully chosen to ensure that activities are both safe and effective for young learners. After tumbling stations, children are given time to cool down with activities that help transition them from high-energy play into a more relaxed state. Fun games like the mat flip challenge, rolling in the barrel, or bouncing on the trampoline provide a perfect way to finish off a tumbling session while reinforcing the motor skills they've just practiced. Through these varied activities, children not only build their tumbling techniques but also develop a well-rounded sense of physical awareness.

Body Awareness for Preschoolers

In addition to learning specific tumbling skills, preschool tumbling plays a significant role in fostering body awareness and coordination. Preschoolers are naturally active, and tumbling encourages them to explore their bodies in new and exciting ways. Many tumbling exercises involve upside-down positions—such as handstands or rolls—which help children develop balance and control over their movements. By learning to maneuver their bodies in these positions, they gain a sense of spatial awareness that will benefit them in other physical activities.

Furthermore, preschool tumbling offers more than just physical benefits. It helps children become aware of their bodies’ strengths, limitations, and potential. This awareness allows them to develop better coordination and agility, which will serve them well as they grow. As they move through each skill, children also learn how to listen to their bodies and understand what movements feel good or require extra effort.

Preschool Tumbling Encourages Social Development

Tumbling classes also provide an invaluable opportunity for preschoolers to develop social skills in a supportive and structured environment. While they’re building strength and learning gymnastics techniques, they’re also practicing important social skills like taking turns, listening to instructions, and working with others. Many tumbling activities, like crawling through tunnels or jumping on trampolines, are done in groups, encouraging teamwork and communication among children.

By participating in these group activities, children are exposed to positive peer interactions and gain confidence in their ability to cooperate with others. This social aspect of preschool tumbling helps children learn how to share, take turns, and celebrate each other’s successes in a positive and non-competitive atmosphere. These early experiences contribute to their emotional development and help them become more comfortable in group settings, whether at school or during extracurricular activities.

Conclusion

Preschool tumbling is a holistic approach to early childhood development, offering both physical and emotional benefits for young children. Whether your child is mastering their first cartwheel or just beginning to explore their physical abilities, preschool tumbling provides a fun and supportive environment for growth. At Pinnacle Gymnastics, we’re proud to offer a safe, enriching space for your child to learn, play, and thrive. With our experienced coaches, tailored lesson plans, and specialized equipment, every class is designed to foster growth in a fun, engaging way. We believe in empowering every child to reach their full potential, both physically and mentally. Join us at Pinnacle, where the journey to greatness begins and the fun never ends!

Tumbling Terminology

Sun, 24 Jun 2018 03:48:00 GMT

When you see gymnasts, cheerleaders, or kids on the playground "cartwheeling" around, it can look effortless. However, there is more to tumbling classes than cartwheels. This guide to tumbling terminology below will help explain some of tumbling's most frequently used skills. At all levels of tumbling, these skills provide the foundation for future, harder tricks.

Main Tumbling Skills:

Handstand - Standing vertically but inverted (upside down) with hands on floor, head neutral, legs straight & together.
Lunge - Basic starting position for many skills where the back leg is straight behind hips resting on the floor, and the front leg is in front of the hips with the knee bent nearly 90º.
Cartwheel - CW - A skill that turns 90º from a lunge to a lunge, touching 6 points of contact that looks similar to wagon wheel spokes.
Round Off - RO - A skill that uses the shoulder to push off while traveling through a ½ turn. Starts in a lunge and finishes with feet together.
Front Handspring - FHS - Springing off the hands while traveling forward through a handstand position, usually starting from a lunge position and finishing with feet together.
Back Handspring - BHS - Springing off the hands while traveling backwards through a handstand position, usually starting and ending with feet together. More on how to teach a back handspring here .
Back Tuck - BT - Jumping nearly vertical in the air while performing a backwards somersault in a tucked or knees to chest motion.
Punch Front - PF - Jumping nearly vertical in the air while performing a forwards somersault in a tucked or knees to chest motion. Usually done after “punching” the floor with both legs to create lift.
Aerial - A skill that involves head over heel rotation without the support of the hands. Usually done as a CW, RO, or Front Walkover without the support of the hands.

How is Tumbling different than Gymnastics?

Gymnastics is about learning various skills on 4 different apparatus, i.e. Bars, Beam, Vault and Floor Exercise. Tumbling is learning to move the body in mainly a head over heels rotation as well as turning the body in varying degrees, often called “twisting”. Tumbling can be on a variety of surfaces and for many purposes. If you are considering tumbling class enrollment, check out the skill differences in skill level below.

Tumbling Levels:

T101 5-8 Year Old - This is an intro course for our younger athletes that want to learn to “flip”. We focus on learning the Handstand, Cartwheel, Round Off, and Back Handspring in this class that utilizes our Recreational Equipment and Areas of the gym.

T101 9+ - This is an intro course for our athletes that want to learn to “flip”. We focus on learning the Handstand, Cartwheel, Round Off, Back Handspring, and Front Handspring and we utilize our Team side of the gym for larger space and safe sized equipment.

T102 - This is a class that is for our athletes that have passed T101 and need a bit more of a challenge in connecting the Round-off and the Back Handspring.

T201 - This is an intermediate class that follows T102 & T101 classes where we focus on the Back Tuck and Round Off sequences.

T301 - This is an advanced class that follows T201 where we continue to focus on the flipping skills that follow basic Back Tucks and we introduce and work on in air twisting.

Learning a Back Handspring: Let's Do It Right

Thu, 14 Jun 2018 14:25:00 GMT

When it comes to tumbling there are at least two approaches….."Just throw it" and then there is "Let’s Do It Right". I am a fan of the latter. As a tumbler for more than twenty years now I have seen a lot of different, we will call them “styles”, of tumbling. Some work for really talented kids, some work for really flexible kids, some work for the trampoline kids and some work for the doggedly determined kids. My approach is to teach tumbling in a consistent, growing, and kinesiological way. Teaching with this philosophy has posed challenges, but I truly believe it is better for the athletes overall progress.

How long does it take to learn a back handspring?

Teaching a new skill in tumbling is a 6-12 month process for the average athlete that signs up for a tumbling class. I usually get to spend 30-35 good skill training minutesa week with my athletes. My typical athlete is enrolled in a weekly 50 minute class, attends at an average of 3 weeks a month. So out of that short 6 month training time I might get 9 good hours if they are healthy, focused, and “bought in” to the program. That is not a lot of time to actually effect change in behavior let alone create a skill out of thin air. Think about a basketball player who only shoots free throws once a week for about 45 seconds, Unless they have a somewhat unique talent for it, it will probably take a long time before they can sink it methodically.

Tumbling is complex and can be dangerous to learn and, as with all things, there is the quick way, i.e. using shortcuts and there is the committed way. I really believe that kids have unlimited potential, it only becomes limited by those that surround them. Positivity and negativity are both contagious. Success as well as failure are constructs of how you view and accept them. I like to compare this to cramming for an exam vs actually internalizing the information for life. If I learn the alphabet by only singing, then in order to recite it I will have to sing, but if I truly know the alphabet then I can say it forwards, backwards, start in the middle, even skip vowels. Many of my athletes may not be thinking long term but it is part of my responsibility to prepare them for the best possible outcome or better yet, what they can ultimately achieve.

What is consistency in training?

Consistency in training means doing the same things over and over again in order to gain a proficiency in that skill, drill, trick, or pass. I typically start all of my tumbling classes with the same warm-up and the same stretches. Now this might get “old” after 4 to 5 months but they know how to do the warm-up and what stretches we will be doing. Many of my drills are standard and look easy to do, but when you really start breaking them down the more complex the movement pattern may or may not be. I look for them to get better at the warm-up and gain flexibility during stretching all the while training for the end result. All across the United States a McDonalds cheeseburger will taste the same no matter if you are in a small town or large metropolis.

What is growing in training?

Growing in training means having short term, mid-term, & long term goals that may go farther than the athlete can comprehend at this time. If I took a 9 year old athlete that doesn’t know how to do a cartwheel and tell them that in a few years they will be doing a front handspring roundoff back handspring layout full twist series, they might not even know what half of those words mean let alone what those tricks look like. I train my standing back handspring so that when they do their round off back handspring there is not a difference in body shape. Utilizing the same lunge shape for a handstand, cartwheel, front handspring as well as a front aerial step out will lead to less re-learning and thus getting the trick faster. If you have a strong understanding of counting, then math is easier, but if you cannot tell which number is greater...math is hard.

Kinesiology and Tumbling

What is Kinesiology?

K inesiology is the branch of physiology that studies the mechanics and anatomy in relation to human movement.

I use basic kinesiology in training athletes, or in other words, I use the muscles that should move the body to move the body, the muscles that should stabilize the body to stabilize the body, and power that is generated from the body vs generated from outside the body to teach tumbling, body awareness, and flexibility. Not all of my peers agree with my techniques, and most of my students get glossy eyed when I explain how one muscle controls this movement then transfers its energy to this section of the body and if that section is strong and tight the power or energy has to go to the next section of the body which is what I am asking you to do. With that being said, when they do “get it” it makes for positive learning.

Throwing a back handspring is a really bad idea in my opinion. Throwing involves motion and release...what are you releasing when you throw your body backwards? And the motion, backwards and down...hmmm. To me that sounds like a ton of impact on the surface with potential injury to a number of body parts. Anything that isn’t tight is loose, therefore it can bend or flex. The question is should that body part bend or flex due to impact?

Back Handspring = Jump Backwards and Spring Off the Hands

I would prefer an upward and backward jump while pulling the hands behind the ears with straight arms and a tight torso, thus creating a lift of the body while turning over to a near vertical handstand. Then springing off the hands by contracting the hips (only so far as to snap from a slight open shape to a slight hollow shape) and extending the shoulders, subsequently pulling the torso up on top of the feet. Yes, I’ve heard a lot of people tell athletes to pull their feet under the hips/chest (which creates a pike in the hips), therefore I do not use that language or really do any drill that promotes that. If you pike something then you usually have to to un-pike. I like to think of the body as having rigid-flexibility, it can flex and return to shape like the a pair of skis, but bending or having and angle to the body is much less efficient, and apply too much pressure on something and it will break.

My overall goal is to teach an athlete that good tumbling does not rely on the surface that they are tumbling on, but relies on learning how to move the body effectively on any surface so that the skills and tricks are transferable to the basketball court, the football sideline, the track, the parade route, the beach, or the spring floor. Each of those surfaces are vastly different from each other and depending on what you are doing on them can be more or less difficult.

Happy Training!

Recreational Gymnastics Levels: Moving Up

Tue, 01 May 2018 12:00:00 GMT

A common question in gymnastics is, "When do I get to move up?” Moving up is an exciting part of being a gymnast, but there are important milestones one must hit before progressing to the next level. While most gymnasts take approximately one year to master a level, each athlete progresses at their own rate. In this post, you will learn how moving up is determined for each athlete and what you can do to help your child reach the next level.

Lesson Plans Are Created With The Student In Mind

When coaches and gyms prepare programs, they are doing so in order to make sure that the student is going to progress appropriately. Lesson plans are created to break down specific movements. This means that while a move may look like one fluid motion, there are a number of smaller progressions through that motion that need to be mastered. The lesson plans are organized to aid the teacher in the correct order, intensity, and frequency of practice for these progressions. Proper adherence to these methods ensures that the student safely and gracefully executes these movements, flowing from one to the next to create the whole motion.

Consistent Attendance Is Key

This is not something that can be done in a couple sessions, no matter how talented the gymnast is. Advancing through these levels requires regular attendance and consistent practice. Gymnasts need to put forth their best effort and listen to coaches to help them improve the techniques they are using to perform each skill. Putting forth this effort from the start is how Olympic gymnasts manage to look effortless in the execution and precision of their routines.

Skill Requirements

A proper gymnast is adept in all areas and on all apparatus. This means that to “move up,” gymnasts at each level must master skills on the vault, bars, beam, and floor. Levels increase in difficulty, and taking time out to go over rudimentary aspects of a particular exercise or piece of equipment hinders the student from mastering the subtleties of more complex movements. It also takes time away from other students. Furthermore, in gymnastics classes for kids, this is a safety issue, and students who have not mastered these skills pose a risk to themselves and others.

Safety

Most importantly, the levels are built upon each other to provide for proper skill development in a safe environment. Students who work through the lesson plans as they are set forth by their instructor are setting a foundation. This makes them prone to fewer injuries over time, and results in a greater longevity of ability, whether your child is a gymnast by hobby, or they plan to take this all the way to the Olympics.

If you have questions about lesson plans, or wish to seek individual instruction for your child in any area of skill development, please contact us here.

Understanding the Junior Olympic Levels in Gymnastics

Mon, 23 Apr 2018 16:38:00 GMT

Understanding the Junior Olympic Levels in Gymnastics

Gymnastics levels can be confusing to understand. In USAG there are two different programs with different sets of levels. There is the Junior Olympic program and the Xcel program. Both programs are offered nation wide. Let's take a look into the Junior Olympic Levels.

Junior Olympic Levels -

The Junior Olympic (JO) program consists of levels 1-10. The program was developed to help gymnasts build a solid foundation in the sport of gymnastics and safely advance. Below is an overview of each level. Keep in mind there are many additional rules and requirements that coaches and judges must know and understand to help the athletes succeed.

Levels 1-2

These levels can be used as non-competitive levels. Many clubs choose to use the skills in these levels as the basis for their recreational or team development programs. These levels aim to teach the very basics of the sport.

Level 3 - Level 3 can also be used as a non-competitive level. However, many clubs start their gymnasts JO competitive experience at level 3. Level 3 is a compulsory level, meaning that every skill, dance move (music), hand, and leg position is dictated. Coaches and judges across the nation study the routines and choreography to help gymnasts learn and perform the routine exactly as it is was created. Gymnasts are then judged on how well the skills are performed and if each movement is performed exactly like it is supposed to be done. In order to compete level 3, gymnasts must by six years old.

Level 4- The first required competitive level in the JO program. Like level 3 it is a compulsory level. Gymnasts must be 7 years of age to compete level 4 and they must score a minimum of a 34 in the all around to advance to level 5.

Level 5 - The last compulsory level in the JO Program and a required competitive level. Gymnasts must be 7 years of age to compete level 5 and they must achieve a minimum all around score of a 32 to be eligible for level 6 or 7.

Level 6 - Level 6 is considered an introductory optional level in the JO program. Optional routines have set requirements for each event (5 A skills and 1 B skill). Gymnasts and coaches work together to come up with the best skills and choreography (and floor music) to meet the requirements and highlight the gymnasts strengths. Gymnasts are judged on meeting the skill requirements along with how well each skill is executed and performed. Level 6 is the only JO level that is not required. Gymnasts may skip this level if they achieved a score of 32 or higher in the all-around as a level 5 gymnast. If a gymnast chooses to compete level 6, they must then achieve a minimum all-around score of 32 to advance to level 7.

Level 7 - Level 7 is also considered an introductory optional level and has set requirements (5 A skills and 2 B skills), but allows gymnasts to individualize their routines. Gymnasts in level 7 must be a minimum of 7 years old and they much achieve a minimum of a 32 in the all-around to advance to level 8.

Level 8 - This is the last optional level that allows gymnasts to start at a 10.0 start value simply by meeting the skill requirements (4 A skills and 4 B skills). This means that each gymnast who meets the requirements listed on the level 8 chart begins there routine at a 10 and the judges subtract from there. This is also the first level that introduces composition deductions, meaning that the routine must show skill balance and difficulty throughout. Gymnasts in level 8 must be a minimum of 8 years old and are required to score a 34 before advancing to level 9.

Level 9 - Level 9 is the first optional level to require gymnasts to go above and beyond the skill requirements (2 A skills, 3 B skills, 1 C skill) to reach a 10.0 start value. Gymnasts who meet all of the skill requirements in level 9 begin their routine at a 9.7, they must combine B, C, and D skills to earn .3 in bonus before reaching a 10.0 start value. Gymnasts in level 9 must be a minimum of 8 years old and are required to score a 34 before advancing to level 9.

Level 10 - The highest level in the JO program and the first level without difficulty restrictions. Each of the optional levels prior has a difficulty cap. In level 10 gymnasts still have set requirements (3 A skills, 3 B skills, and 2 C skills), but no restrictions. Like level 9, gymnasts must build bonus points to earn a 10.0 start value. In level 10, gymnasts need .5 in bonus and can earn bonus from both added difficulty (D & E skills) and combining elements. Gymnasts must be a minimum of 9 years old at this level. Many gymnasts who reach this level continue their gymnastics career in college .

Hopefully, this helps you make sense of each of the Junior Olympic competitive levels. As you can tell, there is lots to learn when it comes to understanding the levels. Keep in mind, your daughter's coach is studying the rules and requirements and will be able to determine which level is best for your gymnast .

5 Interesting Historical Facts About the Evolution of Gymnastics

Sun, 01 Apr 2018 12:30:00 GMT

Gymnastics is a popular sport today, with well over 5 million participants in the US alone, and that popularity shows no signs of decreasing. This is no doubt due, in part, to the fact that gymnastics has been around for well over 2000 years. The historical evolution of this sport is rich, spanning millennia, location, and culture. Here are five interesting historical facts you probably didn’t know about the evolution of gymnastics.

#1 It started long before Ancient Greece

The earliest evidence of gymnastics goes back as far as 5,000 B.C.E. to Ancient Egypt. Women performed acrobatics for Pharaohs, and partner stunts and backbend variations show up in hieroglyphs and frescoes. There is evidence of gymnastics from this point forward, stretching from the Mediterranean to the Middle East and Far East Asia.

#2 It was considered an important part of education

In many corners of the ancient world, gymnastics was considered part of a holistic mindset, where focus on physical, mental, and spiritual areas were considered equally important. Greece, in particular, held contests of physical dexterity in honor of the gods and heroes, including “running, jumping, swimming, throwing, wrestling, and weightlifting”. These contests took place in “gymnasiums” - open-air areas - that were likewise used by teachers of philosophy, medicine, and other disciplines. Men, women, and children were encouraged to participate in training and contests, and gymnastics was incredibly popular throughout the ancient world.

#3 It was used during ancient times to prepare for war

There is some debate as to whether the use of gymnastics to train armies began in Athens & Sparta, or whether it was the result of Roman invasions. The confusion may stem from the fact that ancient gymnastics more closely resembled other types of modern physical training (such as weight training) than the gymnastics we know today. It is generally agreed upon, however, that gymnastics was widely used in training of soldiers, and this helped spread the sport to places like Africa and England. Either way, ancient warriors used this training to great effect, and is likely a factor in the spread of both Greece and Rome as empires.

#4 The next major leap forward didn’t happen until the 1800s

After the decline of Rome, gymnastics devolved from a major part of everyday life to mere entertainment. In 1774, however, German physician Friedrich Ludwig Jahn created new sets of exercises as for young men. His introduction as standard practice of the pommel horse, horizontal bar, parallel bar, balance beam, ladder, and vaulting horse, was adopted by the military and, by the early 1800s, was (once again) used to train soldiers. Popularity for this new “Modern Gymnastics” grew and, by the late 1800s, was popular enough to become one of the first sports to debut at the inaugural Olympics in 1896.

#5 Female participation comes back in the 20th century

Female participation in Olympics gymnastic competitions began in 1936. Before that, women had begun to practice non-competitive gymnastic exercises, and started forming their own competitive clubs as early as the 1920s. Since then, gymnastics have become more and more popular among girls and women, thanks in part to performances from Olympians such as Olga Korbut and Nadia Comaneci. Various differences between men’s and women’s gymnastics exist, but the sport has continued relatively unchanged since the 1800s.

Today, women and men alike participate in gymnastics around the world. Performances draw in children & adults of all ages. Not bad for a 2000 year old sport.

Let's Talk About It... Larry Nassar, USA Gymnastics, and What Comes Next

Fri, 26 Jan 2018 04:19:00 GMT

Larry Nassar, USA Gymnastics, and What Comes Next

I am a USA Gymnastics professional member. Beyond that, I am the USA Gymnastics State Administrative Committee Chairman. I have been in this role coming up on a year now, and prior to that, I was a member of the State Administrative Committee.

I am also a mother of three young children , a coach to 23 optional athletes, and mentor to a staff of 40 that instructs our student base on a weekly basis.

I would like to take a moment to directly address what is at the forefront of our sport – a sexual abuse scandal that spanned decades and affected over 160 women – many of which were involved at the highest levels of my sport – gymnastics.

Who is Larry Nassar?

Larry Nassar has been sentenced to a lifetime in jail for the crimes he committed. The question is – how did this happen? How did someone rise to such a powerful position that he had unlimited access to teenage girls? Girls that were instructed to seek medical attention from him on a routine basis. Girls that were innocent, unknowing, and obedient to their parents, coaches, and doctors.

It happened because Nassar came into too much power. Over the years he had networked his way to the top. He was the best in his field and when he was challenged early on, he guised his assaults as necessary medical treatments.

He came to power in Michigan where he was a top rated University Physician and Gymnastics doctor at the club level. From there, his power escalated as he was named the lead physician for USA Gymnastics. Those at the top of my sport thought of him as revolutionary. A necessary component to creating championship caliber teams.

What happened when athletes complained? Maybe they weren't believed. Maybe they were told they were wrong. But what we do know is - not enough. The people that were made aware of his misconduct and abuse did not act. They did not act for so long that his attacks affected more than 160 women.

What is USA Gymnastics?

USA Gymnastics is the National Governing Body (NGB) for the sport of gymnastics in the United States. The organization oversees over 4,000 gymnastics clubs and 5 million members . The purpose of a NGB is to provide safety guidelines for training and competing that protect its members. Many times and in many ways, USA Gymnastics has failed its members.

Why did USA Gymnastics allow Nassar to stay in power after allegations? Nassar was not the first gymnastics professional to be accused or convicted of sexual crimes against its members. Any time one person has power over another, the opportunity exists for the person to misuse his or her power and abuse the other person. This has happened in other sports, at schools, within families, and among church organizations. Have we not learned that pretending it didn't happen is not the best course of action?

I wish I did have answers to these questions to be in a better position to prevent this from happening in the future. But the truth is, we still have not been informed as to how the complaints were pushed under the rug and why he got away with this for so long.

What Comes Next?

The fallout has just begun. USA Gymnastics has a new President, Kerry Perry. The Board of USA Gymnastics has resigned allowing new leadership to take charge. But is it too little too late or can real change come about?

Can we leave USA Gymnastics?

Many people in my position have the same question: what would happen if we leave USA Gymnastics? At this point in time, USA Gymnastics is the only NGB for our sport. There are rules that exists prior to Nassar to protect athlete safety including matting regulations, safety certifications, and mandatory background checks. Even more so since the case, a new SafeSport group has been formed and members are routinely educated on how to recognize and respond to predators.

If we leave USA Gymnastics, there are no regulations. There are no background checks required, there are no best practices for member clubs to follow, there wouldn't even be any competitions. That is not fair to the athletes, parents, and professional members that are following every rule in the book. The ones that have the best intentions set forward. The ones that strive to teach life lessons through gymnastics and inspire each individual to reach their true mental and physical potential. Gymnastics needs a NGB that will direct with the best intentions for children in mind - that will prevent this from happening again.

USA Gymnastics Regulations

USA Gymnastics has many rules in place to protect its members. Some of those have been in existence for years. Others are new to the sport as a reaction to Nassar and other abusers.

Background checks for all Professional Members
Safety certification for Junior and Professional Members (now includes SafeSport)
Matting requirements for meets and other Sanctioned Events
Progressive Compulsory Routines for Athletes
Qualification standards for safety in moving up in the levels
Online education for coaches, business owners, and members
In person education on regional and national levels
Requirements for Registration of a Member Club can be found here .

It Starts With Me.

Me = a USA Gymnastics Professional Member that coaches children in a positive, self-esteem improving way. A mother that watches her children grow both mentally and physically as they attend gymnastics classes. A leader that oversees and enforces policies that protect our youth today and forever.

There Are So Many "Me"s in Our Sport.

Let's name a few - my fellow coach-friends, my athletes and their parents, my fellow gym-owners. There are those in gymnastics that are doing everything we can to protect our gymnasts while reaping the benefits of what gymnastics offers - lessons like hardwork, dedication, perseverance, teamwork, leadership, prioritization, and more are learned and repeated each week at gymnastics studios around the nation.

It truly is up to us. I took on a leadership role in my sport to have a positive impact not just on my athletes at Pinnacle, but on the athletes throughout my state and throughout the USA Gymnastics organization.

My heart aches for those athletes that were violated, assaulted, and traumatized by the abuse they succombed to as a participant in gymnastics. However, listening to those women, those girls, one truth rang loud and clear. You cannot take the love of gymnastics out of the hearts of these survivors. Aly Raisman put it best, "I am also here to tell you to your face, Larry, that you have not taken gymnastics away from me. I love this sport, and that love is stronger than the evil that resides in you and those who enabled you to hurt many people."

It is time. It is time for a change in leadership at the highest level of our sport. It is time for members to become educated on abuse of all types. It is time for the "Me"s to lead by example, to enforce the rules and regulations, and to call for proactive changed that increase the level of safety and respect for our athletes.

Sincerely,

Morgan Kuchynka
Pinnacle Gymnastics
Owner

Why Is Dance Important for Gymnasts

Tue, 23 Jan 2018 20:47:00 GMT

Is Dance Important for Gymnasts?

Gymnastics and dance both provide similar physical benefits including improved muscular strength, spacial awareness and flexibility. However, while gymnastics and dance have similar characteristics, the actual practices are very different. These differences make dance the perfect complement to gymnastics training.

Dance improves grace.

Balance beam and floor exercise in artistic gymnastics combine tumbling and dance elements into a beautiful routine. Gymnastics is more than just performing a series of skills, it also requires dance to connect these movements. Gymnasts that take dance learn that the end of one motion is the beginning of another. This principle allows gymnasts to have more graceful connections between elements.

Arm and leg positions are reinforced through dance.

Even at a recreational level, gymnasts are taught specific arm and leg positions during their training. In preschool classes, athletes practice passé walks on the balance beam, just one example of a position that is taught and reinforced in dance class. In addition, gymnasts are taught to start and land skills with particular arm positions and body posture. These positions are also taught in dance class and helps gymnasts learn just how to press their hands and lunge into and out of skills.

Memorizing combinations helps athletes.

Gymnasts and dancers alike are required to remember a series of instructions and repeat them. This practice helps teach skills in a safe and progressive environment. When students practice these skills during dance or gymnastics, they are reinforcing their memory skills and will find it easier to remember combinations not just in the class they are in, but also in other similar classes.

Athletes are taught to express themselves.

Self-expression is extremely important for youth of all ages. Teaching kids to express themselves through music, rhythm, and dance allows them to improve their communication skills in a safe way. This self-expression transfers to gymnastics as students find their personalities through presenting their skills with their own flair. Competitive gymnasts are rewarded for expression in their beam and floor routines by the judges.

Whether your child is a preschooler or competitive gymnast, dance and gymnastics provide a perfect combination that allows your child to be successful at both while remaining challenged and entertained during class.

Understanding the 5 Different Types of Gymnastics

Tue, 09 Jan 2018 16:02:00 GMT

Gymnastics is a dynamic and diverse sport that encompasses a variety of disciplines, each with its own unique characteristics, training requirements, and competitive formats. Whether you're new to the sport or looking to deepen your understanding, it's important to recognize the different types of gymnastics and how they differ from one another. Each type offers its own set of skills, challenges, and rewards for athletes, making gymnastics an exciting and versatile sport for people of all ages and abilities.

Understanding the 5 Different Types of Gymnastics

In this blog, we'll dive deeper into the five main types of gymnastics, exploring their origins, characteristics, training methods, and the benefits they offer to athletes. Let’s explore the rich diversity of gymnastics!

1. Artistic Gymnastics: The Foundation of Gymnastics

Artistic gymnastics is the most well-known and widely practiced form of gymnastics. It’s often the gymnastics discipline that people are most familiar with, thanks to its prominence in international competitions like the Olympics. In artistic gymnastics, athletes perform routines on various apparatuses and are judged on the difficulty, execution, and composition of their performances.

What is Artistic Gymnastics?

Artistic gymnastics is a discipline that combines strength, flexibility, balance, and coordination. Athletes perform on four apparatus for women and six for men.

For women , the apparatus include:

Vault
Uneven Bars
Balance Beam
Floor Exercise

For men , the apparatus are:

Vault
Pommel Horse
Rings
Floor Exercise
Parallel Bars
High Bar

Training and Skills

Training in artistic gymnastics involves mastering various skills such as tumbling, flipping, swinging, and balancing. Athletes spend hours perfecting their techniques to ensure they can perform complex sequences with precision. Flexibility and strength are critical components of training, and gymnasts work on developing core strength, upper body strength, and explosive power.

Benefits of Artistic Gymnastics

Artistic gymnastics offers a multitude of benefits , including:

Improved Physical Strength: Artistic gymnasts need to develop significant strength to perform the routines on the apparatus. This results in better muscle tone and overall strength.
Flexibility: The routines often require high levels of flexibility, especially on the balance beam, floor, and bars.
Coordination: The sport develops exceptional coordination and body control, which can benefit athletes in other sports as well.
Mental Toughness: Gymnasts must display immense focus and resilience, as routines are judged meticulously, requiring a high level of mental discipline.

Competitive Aspect

In competitions, gymnasts are scored on their technical execution, creativity, and difficulty of the routine. Artistic gymnastics is extremely demanding, requiring athletes to have years of practice and refinement before they can compete at the highest levels.

2. Rhythmic Gymnastics: A Fusion of Dance and Gymnastics

Rhythmic gymnastics is a unique form of gymnastics that combines elements of dance, ballet, and apparatus handling. It focuses on flexibility, rhythm, and coordination, and athletes perform choreographed routines to music using handheld apparatuses such as ribbons, hoops, balls, clubs, and ropes.

What is Rhythmic Gymnastics?

Rhythmic gymnastics is performed on a floor mat and is judged based on the artistry of the routine, the control of the apparatus, and the fluidity of the movements. It is primarily an individual sport, though there are also group routines in which gymnasts perform synchronized movements with each other.

Training and Skills

The training for rhythmic gymnastics emphasizes flexibility, balance, and coordination. Athletes work extensively on their ballet technique and body movements to enhance their grace and fluidity. The ability to manipulate the apparatus with precision and grace is paramount. Rhythmic gymnasts also focus on performing acrobatic elements such as jumps, turns, and balancing stunts while maintaining artistic presentation.

Benefits of Rhythmic Gymnastics

Rhythmic gymnastics offers several benefits, particularly for those interested in dance and body control:

Artistic Expression: The combination of dance and gymnastics allows athletes to express themselves through movement, improving their creativity.
Flexibility: Due to the ballet and contortion elements, athletes develop significant flexibility, particularly in the shoulders, back, and legs.
Rhythm and Timing: Rhythmic gymnasts develop an acute sense of timing and rhythm, as routines must match the music perfectly.
Balance and Coordination: Managing an apparatus while performing complex body movements helps improve balance and hand-eye coordination.

Competitive Aspect

Competitions are held both individually and in groups, where gymnasts perform routines based on their selected apparatus. The routines are judged on the difficulty of the movements, execution, and the overall choreography. Rhythmic gymnastics is an Olympic sport and features highly aesthetic performances.

3. Trampoline and Tumbling Gymnastics: High-Flying Fun

Trampoline gymnastics is a high-energy discipline that involves performing acrobatic routines while bouncing on a trampoline. This discipline is thrilling and requires both strength and agility as athletes perform aerial flips and twists before landing with precision.

What is Trampoline Gymnastics?

In trampoline gymnastics, athletes perform jumps, flips, and twists on a trampoline, with the goal of achieving the highest degree of difficulty and skill while maintaining control and proper technique. Competitions involve a set of required skills, followed by a series of voluntary routines that showcase the athlete's abilities.

Training and Skills

Training focuses heavily on aerial awareness, timing, and control. Trampolinists practice various jumps, including somersaults, tucks, pikes, and twists, all of which are executed with great precision and timing. Athletes must work on their core strength, flexibility, and balance, particularly because the sport requires a high level of body control during complex, acrobatic movements. In addition to trampoline work, tumbling gymnastics plays a key role in the sport, focusing on acrobatic movements executed on the floor. Tumblers perform a series of flips, handsprings, and twists, often using a running start or a mini trampoline for additional power. When combined with trampoline routines, tumbling adds a dynamic element, where athletes transition seamlessly from bouncing on the trampoline to executing complex floor-based acrobatics, showcasing a comprehensive range of aerial and floor skills. The fusion of trampoline and tumbling creates a spectacular display of athleticism, balance, and coordination.

Benefits of Trampoline and Tumbling Gymnastics

Trampoline and Tumbling gymnastics offers many benefits , such as:

Improved Balance and Coordination: The repetitive nature of trampoline routines helps develop balance and spatial awareness.
Core Strength: The sport engages the core muscles, enhancing overall strength and posture.
Aerial Awareness: Trampolinists develop exceptional awareness of their body in the air, which translates to better control over their movements.

Competitive Aspect

Trampoline and Tumbling gymnastics is an Olympic sport, and competitions are based on the gymnast’s ability to complete a set of required movements and a freestyle routine with precision and difficulty. Trampolining also has synchronized competitions where pairs of gymnasts perform in unison on separate trampolines.

4. Acrobatics Gymnastics: Teamwork and Balance

Acrobatic gymnastics is a discipline in which athletes perform routines in pairs or groups, with an emphasis on balance, strength, flexibility, and coordination. This form of gymnastics highlights teamwork, as gymnasts rely on one another for lifts, throws, and balance routines.

What is Acrobatic Gymnastics?

Acrobatic gymnastics, also called “Acro” gymnastics, involves teams of gymnasts (pairs or trios) performing dynamic routines that include elements of tumbling, balancing, and tossing. The sport often includes highly choreographed routines that require great precision and synchronization between partners.

Training and Skills

Training for acrobatic gymnastics focuses on building strength and trust between partners. Skills such as lifts, throws, catches, and synchronized tumbling are central to this discipline. The sport also emphasizes flexibility and balance, as gymnasts are often required to hold challenging positions or perform in mid-air stunts.

Benefits of Acrobatic Gymnastics

Acrobatic gymnastics has multiple benefits:

Teamwork: Acro gymnastics promotes cooperation and trust between partners, fostering a deep sense of teamwork.
Strength and Power: Athletes develop explosive strength and power, particularly in the arms, shoulders, and core.
Flexibility and Balance: Acro gymnasts must maintain excellent flexibility and balance for the intricate lifting and balancing routines.

Competitive Aspect

In competition, acrobatic gymnastics teams are judged based on their technical execution, artistic expression, and synchronization. Teams perform a series of acro skills, including lifts, holds, and tumbles, while maintaining balance, coordination, and creativity. Acro is often seen in both junior and senior competitive levels, culminating in international competitions such as the World Championships.

5. Gymnastics for All (GFA): Inclusive and Fun for Everyone

Gymnastics for All is a unique discipline that makes gymnastics accessible to people of all ages and abilities. It is not focused on competition but on participation, enjoyment, and fitness. GFA includes non-competitive gymnastics activities, such as fitness routines, choreography, and fun exercises that develop gymnastics skills.

What is Gymnastics for All?

Gymnastics for All is a recreational program designed to include participants of all ages and abilities, from young children to older adults. It emphasizes participation, personal development, and fitness over competition. This form of gymnastics includes activities such as fun games, fitness routines, acro, and even performances at local events or exhibitions.

Training and Skills

Training in Gymnastics for All typically involves developing basic gymnastics skills, such as rolling, jumping, balancing, and tumbling. It is an inclusive environment where athletes can progress at their own pace while improving coordination, strength, and flexibility.

Benefits of Gymnastics for All

GFA offers numerous benefits:

Accessibility: This form of gymnastics is open to everyone, regardless of age, ability, or skill level.
Social Interaction: It promotes teamwork and social interaction in a non-competitive setting.
Overall Fitness: Participants improve strength, flexibility, and cardiovascular health through enjoyable, low-pressure exercises.

Competitive Aspect

While Gymnastics for All is not primarily focused on competition, there are recreational gymnastics competitions and exhibitions where athletes can show off their routines in a fun and supportive environment. These events can serve as an introduction to the sport, allowing participants to experience the thrill of performance without the pressure of traditional competition.

Which Type of Gymnastics is Right for You?

Each of the five types of gymnastics offers its own unique set of challenges, skills, and benefits. Whether you’re looking for a high-intensity, competitive sport like artistic gymnastics, a fun and social activity like Gymnastics for All, or the graceful flow of rhythmic gymnastics, there’s something for every child, teen, or adult interested in pursuing gymnastics.

No matter which discipline you choose, gymnastics fosters strength, flexibility, coordination, and mental discipline , all while providing a fun and engaging way to stay fit. So, whether you’re aiming for Olympic glory or just looking for a way to improve your physical fitness, gymnastics is an exciting and rewarding journey that offers lifelong benefits.

Birthday Party Ideas in Kansas City: From Simple to Amazing

Thu, 28 Sep 2017 01:43:00 GMT

Birthday Party Ideas in Kansas City: From Simple to Amazing

There are many different birthday party ideas in Kansas City, catering to various preferences and styles. From a simple, intimate at-home celebration filled with homemade treats and decorations to an all-out, extravagant party at one of the city's fantastic venues, the options are abundant and diverse. Whether you envision a lively gathering at a local playground, a themed party at an entertainment center, or perhaps a unique experience in one of the city's charming parks, there’s something for everyone. Ultimately, you will need to consider what will work best for your child, fit well with your family's interests, and stay within your budget constraints. Making the right choice can help ensure a memorable birthday experience for your little one.

Want to go all out? These birthday party ideas in Kansas City will knock it out of the park!

Deanna Rose Farmstead is a great birthday party idea for your little kiddos! Deanna Rose Farmstead, located in Overland Park, is a great farmstead filled with animals, playgrounds, activities, and so much more! Party participants will enjoy all of the basic activities of the farmstead. For $225 you will receive:

Two and a half hours in a birthday party corral. Party corrals include one 14-foot picnic table for seating and two 8-foot tables for refreshments and gifts.
Farmstead T-shirt and Hat for the birthday child
20 tickets for activities around the Farmstead for fishing or wagon rides
Admission for 30 people, additional tickets can be purchased for $5 each.

Pros : The large admission number is great for parties for younger children, as you do not have to worry about the additional family members that seem to attend with their children. You also have a long time for the party, so you should have plenty of time to visit the farmstead, enjoy the party, and more.
Cons : The party areas are outside, and in direct sunlight so you will have to account for weather and heat. Also, Deanna Rose Farmstead is only open April to October, so this option is not available for winter birthdays.

Pinnacle Gymnastics is excited to offer an engaging and fun-filled birthday party option that is available all year round! Kids of all ages will have the opportunity to run, jump, climb, and play to their hearts' content throughout Pinnacle's expansive gym. After an action-packed hour in the gym, partygoers will be delighted to enjoy the designated party room, where the celebration continues with cake, presents, and much more!

For the incredible price of $250, you will receive an amazing package that includes:

- One full hour of personalized time in the gym with a dedicated private instructor, ensuring that everyone has a blast while being safely guided through activities, as well as an additional 30 minutes to relax and celebrate in the party room.

- Engaging structured games and the delight of playing with a parachute in the gym, adding an extra layer of excitement.

- The option for up to 12 children to participate in the gym activities, making it an enjoyable experience for all involved.

- Paper products in the color of your choice, adding a personal touch to the party decorations.

Pros: One of the standout benefits of this party package is that it is available throughout the entire year, providing an excellent option for celebrating birthdays during months when the weather may not be as accommodating. Pinnacle Gymnastics is also an ideal venue for parties that cater to children of all different ages, as every child loves to unleash their energy through playing, climbing, and jumping.

Cons: It is important to note that there is a limited number of participants allowed in the basic party package. This limitation can sometimes pose a difficulty for children when it comes to deciding which friends can attend their special celebration. However, you do have the option to add additional children for just $10 per child, allowing for a little more flexibility if you want to invite more friends to join the fun!

Main Event Entertainment: The Ultimate Birthday Party for Older Kids

Main Event is an ideal spot for your child’s birthday party, especially if you’re looking for a one-stop-shop that includes everything you need for a stress-free celebration. Whether your child loves bowling, laser tag, or arcade games, Main Event offers a full range of activities to keep guests entertained for hours.

For $299 , you will receive:

Party packages for up to 10 guests including bowling, laser tag, and access to the arcade.
Pizza and drinks for everyone, with customizable menu options.
A birthday party host to manage the event and take care of all the details.
A birthday cake or cupcakes , depending on your preference.
A party favor bag for each child.
A special birthday t-shirt and a fun surprise for the birthday child.

Attractions include :

Bowling : Fun for all ages and a great way to bond with friends and family.
Laser Tag : A high-energy, team-based game that’s sure to thrill.
Arcade Games : A wide variety of games, including classics and new favorites.
Billiards and other fun games available for guests to enjoy.

Pros : Main Event offers a comprehensive party experience with all the excitement your child could want. The party is designed to be hassle-free for parents, with everything taken care of, from food to entertainment. Plus, the variety of activities means kids can enjoy something different and keep the energy levels high throughout the event.

Cons : As with any large entertainment venue, it can get busy, and the activities are mixed with the general public, meaning the party space might feel more crowded. Additionally, while the price is competitive for the experience, the cost can add up with optional add-ons like extra games, food, or activities.

Main Event Entertainment is the perfect venue for kids who love a mix of active fun and interactive experiences. From bowling to laser tag, your child’s birthday party will be packed with excitement, and you’ll enjoy the convenience of having everything organized for you!

Looking for birthday party Ideas in Kansas City that you can do at home?

Sometimes it is nice to be able to enjoy a birthday party at your home. You are not limited on the number of children you are able to invite, you can set the time, and you are able to personalize the party to your child. Here are some ideas that come to your home:

Parties by Rose provides a chance for your child to have one of their favorite characters come to their birthday party! Characters include super heroes, princesses, face painters, and more! There are several different packages based on what you are looking for, ranging from $100-$400 for the different characters. This party allows for you to help make your child's dreams come true.

Fun Services has a range of offerings, from carnival games to large bounce houses. These activities, geared for all ages, are a great option for an at home birthday party. Fun Services does have several different options as well, allowing you to save money on set up and delivery, if possible. You can even rent concessions machines and entertainers to complete your party.

Looking for some simple birthday party ideas in Kansas City?

You can always enjoy some of the classic favorites, including a simple park party or scavenger hunt around the neighborhood. Park rentals can be fairly inexpensive, and many cities around the Kansas City metro provide a discount for people who live within the city limits. Simply rent a shelter, provide some cupcakes and water, and let the children enjoy the playground, lake, or other amenities the park provides. This option is great for the younger crowd.

Have an older child? How about a scavenger hunt around the neighborhood? Go to Pinterest and simply search for whatever theme, activity, or hunt you would like to provide and you will receive more options than you could ever imagine. Pinterest also allows you to organize your ideas in one place, allowing it to be a great starting point for any party.

When searching for birthday party ideas in Kansas City, the possibilities are endless.

Whether you are interested in planning a once-in-a-lifetime party that will be remembered for years to come, or perhaps a simple yet enjoyable gathering at a local park, the birthday party ideas in Kansas City are abundant and diverse. This vibrant city is able to offer a wide variety of party types that cater to different preferences and needs, depending on factors such as the venue, the weather conditions, the age of the participants, and so much more. From lively themed celebrations to tranquil outdoor picnics, whatever party you choose to organize, it is sure to create cherished memories and guarantee a fantastic time for everyone involved.

How to Teach a Back Handspring

Mon, 11 Sep 2017 02:58:00 GMT

How to Teach a Back Handspring

Teaching a back handspring is an important tool for gymnastics coaches and coaches in similar fields. A back handspring is one of the most well known gymnastics skills. Most people, whether they are familiar with the sport of gymnastics or not, know what a back handspring is and will ask gymnasts (and former gymnasts) if they can do one. Back handsprings are best taught in tumbling classes at a facility with access to matting, trampoline, and pit surfaces. So what exactly is a back handspring and how do you teach it?

Definition of Handspring

A fast movement in which you jump forward or backward, land on your hands, swing your legs up and over your body, and then land on your feet.

The Process of Learning a Back Handspring

Jump - a good jump sets up the athlete for success.
Tight Line - Keeping the body tight or with tension helps greatly in moving from piece to piece
Handstand - Not being afraid of it, being able to control it within reason
Springing - Act of the shoulders, while being tight, to push off the surface with little action from the elbows
Landing - Part one: ankles, knees, waist, shoulders; Part two: chest up vs feet under

Each part of the back handspring should be taught independently first. Next, teach the elements in combinations. For example, adding a tight body jump to handstand (over a rollie) is a great first stage of a back handspring. At the same time, teaching the second half of the handspring, including the landing, will help the athlete understand the skill as a whole. When teaching a back handspring, it is important to use consistent terminology. For example, use the word "block" when teaching an athlete to spring off their shoulders. A few recommendations are listed below.

Terminology when teaching a back handspring

Jump, (always use Jump) vs. “Bend forward”
Arms by ears, or squeeze your head vs. “arm swing/throwing”
Stretched Handstand vs “backbend”
Snap to hollow vs “pull feet under”
Block and lift chest

Drills to Teach a Back Handspring

Rollie Drill - have the gymnast jump up and over a rollie (or octagon) onto an 8 inch mat where they will land on hands and snap feet over to land on feet with chest up.
Falling Teeter Totter - fall over a smaller rollie focusing on shaping and tight body to mimic the motions of a back handspring.
Handstand Fall to Back onto 8 inch mat
Block to Wedge with spot - have athlete stand on block, coach stands in space between block and wedge, athlete jumps backward over trench and spotter assists athlete to hands on wedge, then snaps down to feet
Wedge Back Handspring - have athlete stand on wedge, coach kneels on wedge to assist athlete through a jumping back handspring
Handstand Snap Up - kick to handstand on block, snap hips from stretched handstand to hollow landing with chest up and rebounding out
Mini Tramp Back Handspring - have athlete stand on mini tramp and back handspring onto an 8 inch mat behind the mini tramp
Wedge in Pit - have athlete stand on a wedge mat in a foam pit, athlete does a back handspring down the wedge and lands with feet in the pit
Trampoline and Tumble Track - when an athlete is nearly ready to attempt the skill on the floor by themselves, introducing the trampoline or similar surface can help build confidence.
Spot on the Floor - the last step for independent back handsprings is a spotted back handspring on the floor

How to Spot a Back Handspring

Knowing how to spot a back handspring is a key component of teaching a back handspring. The spotter should be experienced with the tactical, physical and mental preparations required to master a back handspring. The number one goal of a spotter is to eliminate the risk of a catastrophic injury, such as a landing on head or neck. When learning how to spot a back handspring, practice by watching and co-spotting with an experienced coach. After you have mastered co-spotting, begin spotting independently on experienced athletes. A back handspring can be spotted on either side of the body, kneeling, or squatting. Hand and arm placement will depend on the level of the athlete as well as body type, overall strength, and the spotter's needs.

Gymnastics Coaching Education

Thu, 17 Aug 2017 22:23:00 GMT

Gymnastics coaching education is a vital part of coaching gymnastics. At Pinnacle Gymnastics Kansas City, staff education provides a strong foundation for our coaches. There are many different ways to gain knowledge about gymnastics, child development, and coaching strategies. Let's outline a few ways to gain expertise, both digitally and in person.

Gymnastics Coaching Education

A pillar of quality gymnastics coaching education stems from hands on training. Spotting is an important part of coaching gymnastics. The best way to learn how to spot is to practice. At Pinnacle Gymnastics Kansas City, hands on training is offered both in workshops led by USA Gymnastics as well as skill specific sessions led by Pinnacle's team of directors. Coaches learn to spot by co-spotting with more experienced coaches. In addition, having experienced athletes perform basic skills allows spotters to practice in a low risk environment.

USA Gymnastics Education

Another way to further educate yourself about gymnastics is to participate in USA Gymnastics University. USA Gymnastics offers online courses focusing on preschool, recreational, and competitive athletes. In addition, courses include SafeSport training guiding coaches on how to recognize and respond to symptoms of abuse.

USA Gymnastics provides different tracks for coaches in different areas of the sport. Beginning instructors through experienced directors benefit from the valuable information in each course. While professional members have course requirements, instructor members also have access to the full library of courses.

In addition to online courses, USA Gymnastics offers a selection of live, hands on training courses. Pinnacle Gymnastics Kansas City has had the opportunity to host and attend several of these courses. For a list of live courses near you, visit this link.

Congress: A Gymnastics Symposium

Each summer, USA Gymnastics hosts Regional and National Congress Workshops. Many successful programs send staff members to these gymnastics coaching education workshops. Learning from the industry-best has helped improve our program's lesson plans, coaching tactics, and leadership team. A highlight for most full time coaches and business owners, Congress is an excellent way to learn best practices that can be adopted into your program.

Gymnastics Coaching Tips

Coaching gymnastics is a fulfilling career. Gymnastics coaches get to teach and watch as children learn new skills and overcome challenges. Successful gymnastics coaching constantly educate themselves. In addition, modifying lesson plans for continuous progression allows athletes to develop in a safe, fun environment. However, coaching goes beyond skill progressions. The emotional and mental development of a child play a huge role in their development in sport. In the long run, a coach that is educated in the benefits of Positive Coaching will get more out of an athlete than a negative one.

In conclusion, regular staff training sessions provide coaches the opportunity to improve their spotting and lesson planning techniques. Thus, providing a safer environment for athletes of all ages and abilities.

How Much Do Gymnastics Classes Cost?

Thu, 03 Aug 2017 04:25:00 GMT

Gymnastics classes and programs are available to nearly everyone! Children as young as 9 months (sometimes even younger) through adults can enjoy training ranging from recreational through competitive training. The most common form of gymnastics is artistic. Artistic gymnastics involves many different apparatus: for women - vault, uneven bars, beam, and floor, for men - vault, parallel bars, high bar, rings, pommel horse, and floor. Other types of gymnastics include rhythmic and trampoline and tumbling . So now to answer the hard question: how much do gymnastics classes cost?

How Much Do Gymnastics Classes Cost?

Recreational gymnastics classes for kids cost about $17-$25 per class. Classes typically meet once a week. Some programs bill by the month and others bill in sessions 10-12 weeks in length.

Competitive gymnastics classes cost about $250-$500 per month and vary based on the level the athlete is training as well as the number of hours the athlete is training each week.
In addition to weekly classes, many gyms offer drop in play times that average $10 per session.
Summer camps and day camps are also popular offerings among gymnastics studios. Summer camps are typically around $100-$200 per week and vary based upon the length of the camp.
Gymnastics classes vary in cost based on quality of program, geography, and customer needs. Click here to learn how to select the right studio for your athlete!

Discounts for Gymnastics Classes

Many programs offer a multi-class or sibling discount, inquire about your club's policy
Many programs offer discounts on non-class activities for members. Ask about birthday party discounts!
If you are in need of financial assistance, ask the gymnastics program if they offer scholarships. Most clubs that offer scholarships require completing an application and other financial information.
The class offerings and what is provided vary based upon the age and level of the child as well as from gym to gym. As a guideline, here is what to expect at different levels of the sport.

Classes for Preschoolers

Classes for preschoolers are typically 30-45 minutes in length. The cost of preschool gymnastics varies based upon the length of the class. Some programs offer a 30 minute pricing schedule that is less expensive for younger athletes.
Activities gross motor skills that incorporate balance, jumping, running, swinging, and rolling.
Many programs also incorporate fine motor skills that help with grip strength - gripping a bar can help a child grip a pencil!
Classes are highly interactive and frequently involve learning through play.
As a precursor to preschool classes, consider a mommy and me tumbling class to introduce your child to the sport - don't forget to enjoy the bonding benefits!

Classes for School Age Children

Classes for school age children typically start around 50 minutes in length and get longer as the ability level increases
School age classes typically start around kindergarten and continue through high school.
School age classes focus on more gymnastics technique and begin refining skills like cartwheels, handstands, and pull overs, as well as conquering higher beams.
Many programs also incorporate safe landing techniques that help prevent injury not just in the gym, but on the playground as well.
Classes are frequently station based to keep children moving throughout the class

Classes for Adults

Classes for adults are typically 60 minutes in length.
Adult gymnastics classes generally include a general fitness element as well.
Using multiple apparatus, including the rings, bars, and trampolines, adults can build strength while revisiting a childhood hobby or build new skills they have always wanted to try.
In addition to a class setting, some gyms offer an adult drop in time for customers that need more flexibility.

Current class pricing at Pinnacle Gymnastics can be found here .

The Magnificent Seven

Fri, 23 Jun 2017 12:51:00 GMT

Summer practices were hard. We ran outside, through a hilly course, and if the big girls lapped you... you ran again. Once you were done running, you practiced for five hours in a non-airconditioned, musty facility. In between rotations you could squeeze a few moments in front of the "big fan".

The Magnificent Seven

It was the summer of 1996. I was getting ready to enter the 6th grade as a second year level 8 gymnast. I was hoping for a better season this time around as we had gotten a new beam and floor coach.

And just when I was ready to give up, something happened, it was time for the 1996 Summer Olympics in Atlanta, Georgia. The nation erupted with pride as we competed with a home field advantage. The US Women's Gymnastics team had not been historically great - we had never won an Olympic team gold medal as Russia, Romania, and Ukraine had dominated the scene.

But in the summer of 1996, there was a certain magic that took over our sport. One that just might be the reason I own Pinnacle Gymnastics today. Our team was made of gymnastics superstars - names I hope most of you reading this still remember today - Dominique Moceano, Dominique Dawes, Amanda Borden, Jaycie Phelps, Amy Chow, Shannon Miller, and Kerri Strug.

There are too many highlights for me when thinking about this time in gymnastics history, so allow me to highlight the top 5 moments that have influenced me in life and my career:

1) Dominique Moceanu's Floor Routine

Devil Went Down to Georgia - I can still be caught doing this routine any time I hear this music at competitions. She was infectious. She made you watch her and smile while you did. She smiled the entire routine while executing amazing tumbling and dance elements in perfect sync with her crowd pleasing music. A.M.A.Z.I.N.G

2) Kerri Strug's One-Legged Vault

"You can do it" - still to this day, that is all some of our athletes need to hear - a belief in them that we know they can do it.

3) Shannon Miller - Gold Medal Beam

Listen to the periods of silence followed by eruptions from the crowd. Talk about being able to perform under pressure. Graceful, poised, flawless, fierce.

4) Dominique Moceanu - Beam

Let's start with the mount. I tried that mount for years... I mean she makes it look so easy. It. Is. NOT. I have had athletes try it throughout the years as well. It always makes for an entertaining practice :) And then there is the fall. Somehow she manages to miss her feet, land on her head on the beam, and stay on! And after all that, finishes her routine flawlessly. That is true grit.

5) Lilia Podkopayeva - Floor

No, she is not American, however this Ukranian gymnast could also captivate. Her toe point, grace, and ballet juxtaposed with her powerful tumbling show the true balance of grace and strength it takes to be a gymnast.

Do you have a favorite memory or series of events that have impacted your life choices, career, or relationships? Take a trip down memory lane and reminisce about what has led you down the path you are currently on... and don't forget to turn the volume up :)

Simply Said, A Thank You for the Preschool Parent

Fri, 24 Mar 2017 02:07:00 GMT

Dear Preschool Parents:

It is time for a thank you for the preschool parent. The person that does the research to find the program, the difficult drop offs and the wonderful pick ups. As the second sememster is starting, my favorite part of the year is upon us. My students know what to expect, pretty much each child runs into class ready for the day and they leave with a simple goodbye. They know what behavior I expect in class, and typically comply. I get a chance to enjoy the kids and relax for a brief moment.

I found myself reflecting on this fact this morning. I have a great group of parents this year and they deserve an incredible thank you. So for all my ELT parents, and preschool parents in general, this is for you.

Thank you for letting me be in charge. I know this is hard, as we all have our own way of parenting and have our own list of what is important in our lives and to our families. Still, when your children walk into my room, they understand that what I say goes. That the rules are here for a reason, even if they are different than at home. This doesn’t just happen from the teachers, but from reinforcement from home. I know there are conversations about classroom rules, and I know that you encourage your children to listen to their teacher.

Thank you for understanding when things are a little crazy. I do have a plan each day, but I also have 16 unpredictable kids. Things do not always go to plan, and I appreciate the smile at the end of the day when you see that. That you understand that we may have had to call an audible that day, and that is ok. It helps me know that I am doing what is best, and that you are there for support.

Lastly, thank you for the smile at the end of the day. I love your children, but more importantly, I strive to be an important person to your family. I am usually the first teacher your child has, and it is important for them to learn to trust their teachers. Your smile not only tells me that you trust me, but shows your children that you trust me. This means the world to me. Pick up is one of my favorite parts of the day, not because it is the end, but because I get to see how you interact with your child. I get to see the child’s genuine look of love and admiration towards you, and I get to see your response. I also love to hear them talk about the fun they had that day and how they are excited to come back.

There are weeks dedicated to thanking teachers. We constantly strive to thank our children and show them how to be grateful. I feel that it is now time for me to thank you. Thank you to the preschool parent, you are an important part of our program. The rest of us could not succeed without you!

'Twas The Day After Halloween

Wed, 02 Nov 2016 00:57:00 GMT

T'was the Day After Halloween

The Day After Halloween: A Nightmare for Teachers, Coaches, and Parents

The costumes have been put away (or stuffed under the couch), the candy buckets are mysteriously lighter than you remember, and the jack-o'-lanterns are one day closer to becoming mushy science experiments. But for teachers, coaches, and parents, the day after Halloween is when the real horror show begins. Welcome to the sugar-fueled apocalypse.

The Morning After: Sugar Crashes and Sleepless Zombies

Halloween night means late bedtimes and candy binges, so naturally, the next morning feels like walking into a classroom of overtired gremlins. Teachers are greeted by children who are either bouncing off the walls like caffeinated squirrels or slumped over their desks like tiny, exhausted zombies. Trying to teach them anything is about as effective as explaining calculus to a cat.

Coaches don’t get off easy either. Evening practices turn into a battle of wills—athletes stumble in, still tasting last night’s Skittles, while you try to coax coherent movement out of them. If drills had a soundtrack, it would be a remix of groans, candy wrappers crinkling, and the faint sound of your soul leaving your body.

Parents: The Frontline Heroes (or Victims?)

Parents, you deserve a medal. Not just for surviving trick-or-treating but for waking up to children who immediately ask, "Can I have candy for breakfast?" Morning routines that used to run smoothly are now derailed by arguments over whether "Fun Size" Snickers counts as a balanced meal.

Meanwhile, you’re trying to convince yourself that you don’t need to sneak a mini Kit-Kat before coffee. (Spoiler: You absolutely do.) And if you were one of the lucky ones who hosted a Halloween party, congratulations! You’ve won an extra helping of leftover cupcake frosting smeared on your couch.

Strategies for Survival (Or, How to Fake Having It Together)

Surviving the day after Halloween takes skill, cunning, and maybe a little candy bribery. Here are some tips to get through:

Start the Day with Protein (or Bribery): Trade sugary cereals for eggs, yogurt, or peanut butter toast. If that fails, promise your kids more candy later if they eat something resembling real food now.
Set Candy Rules: Limit the candy consumption. Suggest a "candy tax" where you get first dibs on their haul. Call it "parental oversight." They’ll call it unfair, but they’ll survive.
Let Them Burn It Off: Teachers, try a classroom dance-off. Coaches, make them run laps. Parents, just send them outside and hope for the best.
Laugh Instead of Crying: Accept that today will be ridiculous. Acknowledge that at some point, you might lose a battle over whether candy corn is an acceptable side dish.
Plan for an Early Night: Start the bedtime routine immediately after dinner. Who cares if it’s only 6:30 p.m.? Everyone’s exhausted—including you.

Embracing the Chaos (With Chocolate)

Yes, the day after Halloween can feel like a dystopian nightmare. But it’s also a reminder of the joy, laughter, and sugar-induced hysteria that only Halloween can bring. Whether you’re a teacher herding overstimulated kids, a coach corralling sluggish athletes, or a parent dodging candy negotiations, you’re part of the post-Halloween survival squad.

So, grab a leftover Reese’s, take a deep breath, and remember: this too shall pass. And if it doesn’t, there’s always more chocolate.

'Twas the day after Halloween, when all through the house
All the creatures were stirring, even starting to bounce;
The pumpkins were full of candy they wouldn't share,
When you asked for a Reese's you just got a blank stare.
The children were acting as if they were still in bed,
While visions of goblins danced in their heads;

With dad of at work, and I stuck at home,
I guided the children through the catacombs;
When out on the street there arose such a clatter,
We sprang to the bus before tears started to splatter.
Away to the car I flew like a flash,
I had to get some Starbucks before the mid-morning crash!
The catch up I played to get the house back in order,
Decorations put away (no I am not a hoarder).

But the day flew by quickly, with so much to do,
And before I knew it, my fears had come true.
More rapid than eagles off the bus they came,
And they whistled, and shouted, and called out my name:
"Mom", "Mommy", "Mama" on repeat it rang,
All the way to the porch, up the stairs they sang.
Then as they entered I knew I was in trouble,

One had wet pants, the other ran in on the double.
After backpacks and shoes were finally put up,
We grabbed a candy free snack and filled up our cups.
We began to do homework, but their minds drifted astray,
More tears followed as we talked about arrays.
As dry leaves that before the wild hurricane fly,
When my kids met with an obstacle, they fell down and cried.

And then, in a twinkling, I heard in the garage,
My husband came home, no more sabotage.
He joined us for dinner, a bowlful of curry,
And could tell at once, we had better hurry.
After dinner we whisked them off to bed,
The kids knew for sure they had early bed time to dread.

While we guided them up to bed time with joy,
We didn't even care about stepping over the toys.
We sprang to the sink and helped them brush their teeth,
Then picked a book that would put them to sleep.
Then they heard us exclaim as they drifted off like Frankenstein,
"We did it. They're done. It's time for some wine!"

For all the tired moms and dads out there, Happy November :)

Elite Gymnastics Scoring: What Is It?

Sun, 07 Aug 2016 12:49:00 GMT

The days of the perfect 10 in the International Elite world of gymnastics have come and gone. Nadia and Mary Lou will forever remain as the icons that achieved perfection. As the skills gymnasts attempt continue to get harder and harder, the scoring system was modified to reflect and reward those successfully completing a harder repertoire of skills.

In gymnastics, scoring plays a pivotal role in determining the outcome of competitions. Whether you're a gymnast, coach, or fan, understanding how gymnasts are scored in elite competitions is essential. The scoring system can be complex, involving both technical precision and artistic evaluation. Knowing the ins and outs of the scoring system allows athletes to refine their routines and fans to appreciate the level of detail and dedication involved in each performance.

This blog will take you through the technical aspects of elite gymnastics scoring, explaining the key components of the scoring system, how routines are judged, and what makes a perfect score in top-level gymnastics.

1. The Scoring System: FIG Code of Points

At the highest levels of gymnastics, such as the Olympics and World Championships, the FIG Code of Points (COP) governs the scoring system. This document outlines the rules, criteria, and standards for how gymnasts’ performances are evaluated. The Code of Points is designed by the International Gymnastics Federation (FIG) and is regularly updated to reflect the evolving nature of the sport.

How the Scoring System Works: Two Components

The FIG scoring system is based on two main components: Difficulty and Execution. These two aspects are evaluated separately and then combined to determine the gymnast’s final score.

Difficulty (D-Score): The D-Score is based on the technical complexity of the routine, reflecting how difficult the skills performed are. Gymnasts receive points for each individual skill they perform, and the difficulty of these skills is assigned a value in the Code of Points. The more complex and advanced the skill, the higher its point value. Additionally, combinations of skills that demonstrate fluidity, originality, or innovative elements may receive bonus points.
Execution (E-Score): The E-Score is a reflection of how well the gymnast performs the routine. Judges evaluate the execution of each element based on form, technique, and precision. This includes aspects such as body posture, control, timing, and the smoothness of transitions between elements. Any imperfections, such as bent limbs, lack of extension, or instability, result in deductions from the E-Score.

Calculating the Total Score

The final score in elite gymnastics is calculated by adding the D-Score and the E-Score. However, the E-Score starts at a maximum of 10 points and can be deducted for errors. The D-Score is typically higher than the E-Score and can vary greatly depending on the complexity of the routine.

For example, a gymnast who performs a difficult routine with flawless execution could receive a high D-Score for their challenging skills and minimal deductions for form errors, resulting in a high total score. Conversely, a gymnast with a relatively easier routine but who executes it almost perfectly might have a lower D-Score but still score well overall due to fewer deductions in execution.

2. Difficulty Score (D-Score): What Determines It?

The D-Score is a critical factor in elite gymnastics and is composed of several key elements:

Value of Individual Skills

Each skill performed in a gymnast's routine is assigned a value in the Code of Points. These values range from A (easiest) to J (most difficult), and can include flips, twists, jumps, handstands, and other acrobatic elements. The more challenging the skill, the higher its letter grade and corresponding point value.

A elements (beginner-level skills) are worth 0.1 points.
B elements (intermediate skills) are worth 0.2 points.
C elements (advanced skills) are worth 0.3 points.
D elements (high-level skills) are worth 0.4 points.
E, F, G, H, I, and J elements become progressively more difficult and increase in value.
For example, a gymnastic skill like a back handspring might be worth a B (0.2 points), while a more difficult double backflip could be worth a D (0.4 points).

Bonus Points and Skill Combinations

One of the ways gymnasts increase their D-Score is by linking difficult skills together. Certain combinations of skills, such as multiple back handsprings or flips in a row, result in bonus points. For example, connecting a double twist into a layout or performing a difficult mount can add extra difficulty points to the gymnast’s overall score.

This encourages gymnasts to push their limits by combining skills in increasingly innovative ways, and it also adds to the complexity of a routine. Bonus points are awarded when the combination of skills goes beyond a certain level of difficulty.

The Importance of the Routine’s Composition

The D-Score is also influenced by the composition of the routine—meaning how well the gymnast balances different types of skills (e.g., jumps, turns, acrobatic skills). For example, routines are scored higher if they include a good balance of skills that showcase flexibility, strength, balance, and coordination, especially in women’s gymnastics.

Difficulty Range

In high-level gymnastics, especially at elite competitions like the Olympics, the D-Score can easily exceed 6.0 points, and for more advanced routines, can even approach 7.0 or higher depending on the complexity of the elements performed.

3. Execution Score (E-Score): How Precision Impacts Performance

The E-Score, or Execution Score, measures how well a gymnast performs each element of their routine. Judges deduct points from the maximum 10-point score for any technical flaws or errors in form. Some of the most common deductions include:

Form Issues: Gymnasts are expected to maintain perfect body positions during their routine. For example, if a gymnast has bent arms or legs during a handstand or a leap, they will be deducted.
Balance Errors: In gymnastics, balance is key—whether on the beam, floor, or during certain skills. A small wobble or loss of control can result in significant deductions.
Uneven Height or Alignment: A gymnast’s body must be in perfect alignment during many elements, such as jumps, tumbling passes, and handstands. Uneven or unclean movements, like a gymnast leaning too far forward, can result in a deduction.
Landings: A controlled landing is essential in gymnastics, particularly in elements like vaulting, tumbling, and dismounting. A large step, stumble, or fall results in a significant deduction, typically ranging from 0.3 to 1.0 points.
Timing Issues: The gymnast’s movements must be executed with the rhythm of the music or the pace of the routine. A loss of timing in the execution of elements, such as a delayed jump or uncoordinated movement, can result in minor deductions.

How Deductions Work

The E-Score begins at 10.0 points, and deductions are applied based on the severity of the errors made during the performance. Deductions can range from 0.1 for minor mistakes (like a small wobble on the balance beam) to 1.0 or more for larger errors, such as a fall or major technical breakdown.

For example, if a gymnast loses balance during a vault landing, the deduction may be around 0.3 points. If a gymnast falls off the balance beam, the deduction might be 1.0 point or more, depending on the severity of the fall and the amount of recovery.

Judging Criteria and the Role of Panel Judges

In elite competitions, there are typically two panels of judges: one for Difficulty and one for Execution. The judges for both panels are highly trained and often former gymnasts themselves. They must be able to assess each routine with precision, and they often use video replay for certain critical elements.

The Role of the Chief Judge

In addition to the Difficulty and Execution judges, there is often a Chief Judge who oversees the entire judging process. The Chief Judge ensures consistency in scoring, resolves disputes, and ensures that the Code of Points is followed correctly.

4. The Perfect 10: Is It Achievable?

The concept of a perfect 10.0 used to be the gold standard in gymnastics, but with the current scoring system, it is nearly impossible to achieve, especially in elite competitions. Given the complexity of skills, the introduction of difficulty bonuses, and the focus on execution, gymnasts today can only achieve scores close to 10.0 with near-perfect performances.

However, it’s important to note that a perfect execution score (a 10.0) is still possible, but this requires an impeccable routine with no deductions. It’s a rare achievement, often seen in gymnasts at the very top of their sport.

For instance, in the 1980s and 1990s, gymnasts like Nadia Comăneci (1976) and Kerri Strug (1996) received perfect 10.0 scores in their routines, marking them as groundbreaking athletes. While the perfect 10 may no longer be the benchmark, the pursuit of near-perfect performances remains central to the sport.

5. Understanding the Deductions: Why Precision Matters

Elite gymnastics is a sport that values precision at every level. Even the smallest mistake can result in a significant deduction. This means that gymnasts are under constant pressure to maintain a flawless level of execution. The precision required in elite gymnastics is what separates the best from the rest.

Key Deduction Areas

Landing Deductions: Landings are crucial in gymnastics, and any major balance issues or steps taken after a jump or flip result in deductions.
Stability During Elements: In elements like handstands, freezes, or handstands on apparatus, judges will look for perfect body control. A small wobble or loss of alignment may result in a deduction.
Transitions: Smooth transitions between elements are important for a seamless routine. Any abrupt or ungraceful transition from one skill to another can lead to minor deductions.

Mastering the Art of Scoring

Understanding how gymnasts are scored at the elite level provides athletes, coaches, and fans with a deeper appreciation for the sport. The combination of Difficulty and Execution scores creates a comprehensive evaluation system that rewards both technical proficiency and artistic presentation. The pursuit of perfect routines in elite gymnastics continues to challenge athletes to elevate the level of the sport, striving for innovation, precision, and creativity.

By breaking down the components of gymnastics scoring, gymnasts can better understand the criteria they need to meet in order to reach their highest potential. The ongoing evolution of skills and the precision required make elite gymnastics one of the most rigorous and rewarding sports in the world.

GO TEAM USA!

Games for Bars

Mon, 17 Nov 2014 15:00:00 GMT

Keeping practice entertaining is an important part of coaching. Most kids' activities at the age of 8 last for an hour to an hour and a half and consist of a practice and game each week. Gymnastics is a different beast. I can best explain it as training for four "sports" in one practice: vault, bars, beam, and floor. Thus, our time requirement is much larger than the sport. As for games, our athletes get to compete 5-7 times per year, depending on level, all of which take place between December and March. If you are an upper level athlete, you have the opportunity to qualify for regional and national competitions that extend into May and add up to 2 more competitions.

To prepare for competitions, our athletes practice year round. For example, our level 4 team practices around 150 times per year for 2 1/2 hours each practice to prepare for their 6 competitions. How do you retain athletes with these kind of numbers? You make practice fun!

Most kids enjoy learning new skills. That is a built in "fun" during practice. However, new skills are not learned every day. The are acquired through a variety of drills and skills that lead you to that point. Keeping a variety of drills in your workouts, changing the pattern of your workouts, and bringing high energy all help keep your athletes wanting to come back and learn more. Then, we get to a point in our season when all of the skills have been mostly acquired and we have to work on perfecting routines. This means we have to do routines hundreds and probably thousands of times.

My cure for the routine rut? Games.

I love games that promote a high work ethic while working on the skills and combinations we need most. The number of repetitions my athletes take during "game" time is alarmingly high. Most of the time, just using points or racing to a target is enough sanctification for winning. Here are some of my favorite games to play on bars:

Bankrupt

Break into 2-3 teams (or however many your eyes can see at once). On your dry erase board, draw a bank bag.
Fill your bank bag with shapes representing skills. Each skill is worth a certain number of points. (ie Circles = Straight arm kips, 1 point, Starts = Cast to horizontal, 2 points, Hearts = Connected first half, 3 points). Start the timer (normally 2-3 minutes).
Each athlete takes a turn on the bar and is rewarded a shape for what they completed successfully.
The shape is then eliminated out of the bag.
The round is over when either the bag is empty or time is up. Then, we repeat with a new set of skills and point values for round 2!
Variations: if the timer runs out before the bag is empty, the banker gets the points left inside or the robbers get caught and no points are awarded.
Sometimes I bring in my change bag and pay a penny per point.

BINGO

This one takes some preparation. Build a bingo board with a list of skills and drills that are important for your workout that day. Each athletes can select their own BINGO track. This gives athletes the autonomy to select their own workout while getting the skills the coach wants done during the game. Be careful when building the board to make sure the tracks are all relatively the same difficulty!

Candyland

Candyland is another game that requires advance preparation, but can be used again and again - across levels and over multiple years.

Draw a board game on a dry erase board.
Take a pit block and label it like a die (1-6 dots on each side).
Athletes take turns rolling to determine where they are going to land on the board.
To roll again, they must successfully complete the square they are on.
I like to keep things exciting by adding fun squares (do the worm for 30 sec), conditioning stations (hollow hold for 45 sec), and game changers (move forward/backward 2 spaces).
This game can change every day and can even be built around the drills and conditioning for one specific skill or portion of the routine.

Most importantly, if you aren't having fun, your athletes probably aren't having fun either. Coming up with new ways to keep workouts interesting is a very rewarding part of coaching. Not every idea will work every time, but trying something new will retain more athletes than repeating the same boring stations every day.

Happy planning and have some fun with your athletes!

Behind the Routine: Dominic Zito Visits Pinnacle for Choreography

Fri, 15 Aug 2014 17:00:00 GMT

Behind the Routines: Dominic Zito Visits Pinnacle for Choreography

At Pinnacle Gymnastics, the floor isn’t just a space for tumbling passes and leaps—it’s a stage for storytelling, athleticism, and artistry to merge into a captivating performance. Guided by a philosophy that embraces individuality and excellence, Pinnacle Gymnastics has redefined the approach to floor choreography, creating routines that are as memorable as they are technically precise.

Collaborating with World-Class Talent: Dominic Zito

One of the standout features of Pinnacle’s floor program is its collaboration with the renowned choreographer Dominic Zito. With a career that includes crafting routines for Olympic champions and national team members, Zito brings a level of expertise and creativity that elevates every gymnast’s performance. His ability to tailor choreography to highlight an athlete’s unique strengths and personality ensures that each routine stands out in its own right.

Zito’s process involves understanding the gymnast’s style, strengths, and aspirations. He carefully incorporates these elements into routines that not only meet the sport’s rigorous technical standards but also resonate with judges and audiences alike. His artistry transforms each performance into a masterful display of skill and expression.

The Magic of Custom-Cut Music

Music sets the tone for a gymnast’s routine, and at Pinnacle Gymnastics, it’s treated as more than just a backdrop. Each gymnast’s routine features custom-cut music pieces, meticulously crafted to enhance the choreography and flow seamlessly with the performance.

The selection process is collaborative, involving input from the gymnast, coach, and choreographer to find a piece that resonates emotionally and complements the routine’s structure. Once chosen, the music is edited to emphasize key moments, align with choreography shifts, and create a dynamic experience that captivates from the first beat to the last.

Showcasing Individuality

At Pinnacle Gymnastics, no two routines are alike. The team’s commitment to showcasing individuality ensures that each gymnast’s routine becomes a reflection of their personality and passion for the sport. Whether it’s a playful, energetic routine or a dramatic, emotive performance, the choreography is designed to let the athlete’s personality shine through.

This emphasis on individuality not only boosts gymnasts’ confidence but also makes their routines more memorable to judges and spectators. It’s this unique blend of athleticism and authenticity that sets Pinnacle Gymnastics apart from the competition.

A Pinnacle Performance

The combination of Dominic Zito’s world-class choreography, custom music tailored to perfection, and an unwavering focus on individuality creates routines that are nothing short of spectacular. At Pinnacle Gymnastics, the floor isn’t just a place to perform—it’s a canvas where athletes can express their artistry and passion for the sport.

Whether you’re a gymnast, a coach, or an enthusiast, Pinnacle Gymnastics’ approach to floor choreography offers inspiration and insight into the art and precision that go into creating unforgettable routines. By celebrating individuality and fostering excellence, Pinnacle continues to set the standard for floor performances in gymnastics.

Pinnacle in 3-D

Encouraging Accountability at Home: An Age by Age Guide

Why Accountability Matters for Kids

Ages 2–4: Building Awareness Through Simple Choices

Ages 5–7: Creating Consistency and Routine

Ages 8–10: Encouraging Ownership and Follow-Through

Ages 11–13: Developing Independence and Accountability

Ages 14–18: Preparing for Real-World Responsibility

The Role of Extracurricular Activities in Building Accountability

Teaching Kids to Balance Responsibilities and Commitments

Model the Behavior You Want to See

Why Letting Kids Fail Builds Long-Term Accountability

Common Mistakes to Avoid

﻿

Read More:

Recital Day Tips for Kids and Parents: A Stress-Free Guide to Shine on Stage

Why Recital Day Matters

1. Prepare the Night Before

2. Stick to a Simple Routine

3. Arrive Early (But Not Too Early)

4. Keep Emotions in Check

5. Trust the Coaches and Teachers

6. Pack Smart Snacks and Essentials

7. Capture the Moment (Respectfully)

8. Celebrate Effort, Not Perfection

9. Plan a Simple Post-Recital Celebration

10. Reflect and Look Ahead

Final Thoughts

Read More:

How Preschool Gymnastics Aids in Social Development

Why Social Development Matters in the Preschool Years

5 Ways Preschool Gymnastics Aids in Social Development

1. Learning to Take Turns and Share

2. Building Communication Skills

3. Developing Empathy and Teamwork

4. Practicing Emotional Regulation

For example:

5. Creating Opportunities for Friendship

The Science of Kindness, Movement, and Social Growth

Practical Examples of Social Learning in Preschool Gymnastics

Example 1: Turn Taking

Example 2: Encouragement

Example 3: Listening Skills

Example 4: Confidence in Social Settings

How Parents Can Support Social Development Through Gymnastics

Encourage Positive Sportsmanship

Celebrate Effort, Not Just Skills

Practice Turn-Taking at Home

Talk About Feelings

Final Thoughts

Read More:

5 Ways to Encourage Kindness in Youth Athletes

1. Model Kindness Through Coaching Behavior

Practical examples

Example:

2. Build Team Traditions That Reward Kindness

Practical ideas

Example:

3. Teach Athletes to Celebrate Teammates

Ways to encourage this

Example:

4. Encourage Leadership Through Helping

Leadership opportunities

Example:

5. Teach Respect for Opponents and Officials

Practical strategies

Example:

The Science of Kindness

How Parents Can Support Kindness in Youth Sports

Focus on character over results

Model respectful behavior

Celebrate effort and teamwork

Encourage empathy

Final Thoughts

Read More:

Excellence vs. Perfection in Youth Sports: What Actually Builds Confident Kids?

What Is Perfection in Youth Sports?

What Is Excellence in Youth Sports?

Why the Difference Matters

Signs Your Athlete May Be Chasing Perfection