whiteboardgymnastics

Did you know that Foam Rolling isn't what most of us think it is?

Most of us think,

"Hey, I'm going to roll out..."
And, proceed to big rolling movements with whatever size, shape, stiffness roller we can find thinking it'll be fine.

Found out today this is actually WRONG 😱

The whole point of a Foam Roller is to find the tender spot and settle on it for up to 2 minutes and ROLL to the next tender area once the first targeted area muscle releases and there's no longer pain or irritation😎

You're not dough, so there's no need to roll across the roller to make yourself flat, it's purely a tension release.

As I sit here in my gaming/office space and watch a world renown scoliosis symmetry specialist... I'm rolling my feet out with a lacrosse ball.

Why? 🤔
1. My feet (at the same time) out of nowhere (while standing on our low beam coaches our Pre-Team athletes) cramped up. My left foot took the biggest hit that lasted almost 10 minutes and cramped so hard it made my second toe point completely straight and locked against my big toe.

2. This specialist makes more sense about how my body works with my curve than anyone else I've talked to/listened to/watched a video on/had an appointment with. I'm on my feet the majority of the day (stand at my desk to work, up and down the stairs of our house IDK how many times per day, coaching, cleaning, working out). So, it makes sense that I need to take care of my feet first to release tension along the chain to my back where I hold the most tension and pain points.

As of right now, I have completed my right foot pain points and have found a few more in my left foot. Mainly along the planter facia. Small heart attacks are happening due to how tender my foot is 😬.

Anyone can do this little roll out exercise while they are sitting/standing. One foot at a time with just body weight pressure is enough to get started. Just roll the ball around on your foot until you find a tender spot and settle there until it releases and no longer tender, move on to the next spot.

I did both feet while typing out this post on my phone 💪🏼

Thanks for reading!

Dropped a NEW video!
One drill (of many) to teach Cartwheel Step-In to Round-Off.

This video explains how to turn a Cartwheel Step-In into. Round-Off before the speed is added that makes the Round-Off happen.

Hey everyone, Happy Saturday!

Today we did a quick video on a Hurdle Body Shape Drill.

This drill can be used for floor tumbling entries, beam tumbling and vault entries.

All you need is a wall or a mat the is tall enough for your athletes to brace against.

Check it out:

Hurdle Body Shape Drill Are you a coach looking to help your athlete get a more powerful hurdle going to create speed and momentum for tumbling passes or hitting the springboard?Gre...

Happy Tuesday Afternoon!

Have you ever had moments when you have so much you want to share with the world, but you just didn't know where to start or what to start with?

Feeling like you had to find what the very beginning would be or should be so that people don't get lost on the information you're putting out?

I totally understand!
Just went through that and decided...

IT DOESN'T MATTER WHERE YOU START... JUST START!

Obviously, this page has already been started and has been sharing information.

Here's some NEW information to share with you.

Cartwheel Step-In to Round-Off Shape Drill
Enjoy!

Cartwheel Step In Round-Off Shape Drill Welcome to whiteboardgymnastics!In this video we will be going over one way to drill a Cartwheel Step-In to Round-Off Shape.This style of drill should only b...

Just dropped a NEW LIVE Video on YouTube, check it out!
Test Run of a new platform, let's learn together.

WHITEBOARDGYMNASTICS - TEST RUN - GYMNASTICS INFORMATION This video is a TEST RUN for whiteboardgymnastics.This is the first time using StreamYard to go LIVE and use the whiteboard platform at the sametime.After an...

Hey y'all!

It's been a hot minute since the last post, but here is one that should keep you busy for a while attempting to learn how to do.

It is highly suggested that a mat such as a wedge or "cheese" mat be used when learning this skill.

The skill in this video is...
A Backward Roll with Straight Arms down a Wedge.

Please keep in mind (for best results) a coach can help you learn how to do this skill safely in a gym setting with provided mats.

If you're the daredevil type...
It's your own life in your hands as there are no waivers for attempting to do the crazy things that get posted online.

Attempt at your own risk or seek a professional!

Did You Know... Backward Roll with Wedge is... Did you know that Backward Rolls are easier to do with straight arms?Try them on:- a wedge- a panel mat- on the floorSee/feel how easy it is to just roll ove...

Progression Steps towards Learning a Back Handspring

Step 1: Table Top Position
Step 2: Straight Jump
Step 3: Arch and Hollow Body Position
Step 4: Handstand Holds
Step 5: Handstand Shoulder Shrugs
Step 6: Bridge
Step 7: Backbend to Bridge
Step 8: Back Limber
Step 9: Spotted Back Handspring over Barrel
Step 10: Back Handspring over Barrel alone
Step 11: Spotted Back Handspring on various mats
Step 12: Back Handspring on various mats alone
Step 13: Spotted Back Handspring on Floor
Step 14: Back Handspring on Floor alone
Step 15: Make corrections as the confidence grows

*Who would an explanation of each step and WHY they are important?*

Step 1 of the Back Handspring Post

Crab/Table Walk Position

How do I do a Crab/Table Walk?

1. Crab Walks - These help beginner of all ages, shapes and sizes learn how to move their body in an awkward way. Awkward because the stomach is faced upward while our limbs (arms/legs) are under the body to hold it stable. Hands/Feet are flat on the floor prepared to walk.

Follow these steps to make sure you understand the position:
- Sit on the floor with your hands behind you, fingers can point toward your feet, away from your feet or away from each other.

- Lift your hips up off the floor, supporting your weight on your hands and feet.

- Move backward, forward, sideways by walking your feet and hands alternatively in the direction you want to go.

- Keep your core engaged and maintain a stable, lifted position throughout the exercise.

- Practice coordinating the movements to achieve a smooth and controlled Crab Walk.

The difference between the Crab Walk and the Table Walk is:
Crab Walk - hips are sunk and may slide, bounce, drag the bottom across the floor.

Table Top Walk - hips are lifted to create a flat/straight line from shoulders, across the hips to the knees.

Why are these shapes important?

The Crab and Table Walk positions are important for a few reasons:
- The are movement of these walks helps create strength, mobility and flexibility within the shoulders, elbows, wrists and fingers.

- The low hip bend of the crab shows weakness/laziness within the shape. Squeezing the glutes to keep the hips up creates strength in the glutes, core muscles, hip flexors and quads.

- The leg movements help create strength, mobility and flexibility in the hips, knees, ankles and toes.

Strength with Crab Walk and evolve your strength and mobility to perform the Table Top Walk helps build up to the overall body strength, mobility, flexibility you will need to perform a Back Handspring.

**Remember to warm up before attempting any gymnastics activity and start with short distances until you feel comfortable with the technique.**