Archive for September, 2009

Tammy Biggs

Tuesday, September 22nd, 2009

What an incredibly gifted teacher and creator! Tammy made some videos in my gym today and I couldn’t stop watching and being amazed at her ability to create ways to make athletes improve and be the best they can be.
Not only does she help us as coaches but she has a way with the athletes that makes them want to do the drills to improve themselves.

Thank you for always being so willing to share your knowledge and passion with all of us!

Kettlebells for Gymnastics – video

Sunday, September 20th, 2009


By: Mary Lee Tracy
Kettle Bells have been around for years even though they are considered the “NEW fitness toy” in the USA. They originated in Russia to build physical strength for farmers and military men.
The Gymnastics Benefits:
• Increase core strength while working range of motion in shoulders.
• Increase ballistic movements with legs while activating the core.
• Skill specific strength development.
• Improves overall stability and coordination.
Basic Terminology for Kettle Bells:
• Single Kettle Bell Swing – r , L, alternate
• Two Kettle Bell Swing – bent, bent to releve
• Clean – bent between to overhead or straight between legs to overhead
• Dead lifts – single (1) and double leg together & straddle (2) also to releve flat hips
• Traveling Kettles – squat walks
Squat jumps between – arms @horizontal, squat jumps arms overhead
• Kettle sit ups – single (1) double (2)
One Set: on exercise ranging from 5 – 20 reps
Superset: two sets of different exercises done back to back no rest
Triple Set: three sets of three different exercises no break
Giant Set: four sets or more exercises in a row with no break
*The multiple sets will increase muscle endurance, add cardio and burn calories!
Weight: 5 to 10 lbs, no need for anymore
Traveling squat jumps / hurdle pass / hyper arm swings
Alternate lunges / Board bounces / jump to candle
Cleans / casts / hdst hold
Clear Hip drills / clear hip
Toes and Stalters
Giants / roll backs
Giant full / around the worlds
Tchav / sit ups
*(1) Kettle Bell Walks swing– arms front
middle, arms overheads, traveling lunges
*(1) Single swing squats to releve –in place , *(2) Db swing squats to releve- in place,
*(1) Face side swing squats (stay in plie) ,
*(2) Switch leap drills – legs R,L (arms at side)
*(2) Switch leap standing swing arms R, L
*(2) Turn drills 1. Arms down (2) 2. Arms at
horizontal (2) 3. Arms overhead (1 bell)
*Straight jumps (2) 1. arms down 2. Arms
front middle 3. Arms overhead
*Hdst step ins 1. Horizontal arms 2. overhead
*Hdst lunges same 1, 2 same arms

Example triple set: switch drill, switch leap, active tramp
Squat jump up to block, back tuck, tuck rocker
Hdst step in, hdst bk tuck
Building muscle endurance, routine endurance, POWER

Super sets:
Diagonal- traveling lunges / db diagonal sprints
Diagonal – traveling squats / db bkwd diagonal sprints
Diagonal – hurdles / bhs snap downs

Triple sets:
Squats jumps to block / kettle swings / st. bk tucks (5’s)
Around the world / diagonal punches / rd off snap through
Straight leg arm swings / punches to panel / front tucks up

Endurance: any of the basic swings will serve the entire body
for added muscle endurance and cardio


Sunday, September 20th, 2009


1. Prepare athlete to understand the rise and the rotation for any front somersault.
A. Punch / blocking the chest up / arms back
B. Rotation from rounded chest / hips overhead / kicking behind
2. Drills are or technique and development but also to cut down on overtraining injuries. This skill can be tough on a variety of body parts over time.

Drills for Punch:
-On Beam HIGH punches front and back on beam
-Short run preparation punch UP to landing position
-On floor 3 punches to straight jump up to block
-On floor 3 punches front to floor, then add up to block
-On floor using same run as you do on beam, punch up to block with flat hips arms overhead
-On floor do front exactly as you do on beam then up to block
-On low beam with block at the end of the beam: do punches down beam and then up to block.
-Remove block – 3 punches to front off end of beam
(this can also be done off of the end of the high beam)

Drills for Arm Swing:
-Using wrist weights, stand in releve on floor and on beam and do “sets of arm speed” / repeat on beam / also laying on back lifting hips off floor
Drills for Shape and Landing:
– continuous front rolls to finish shape
– hollow tuck rockers (also weighted)
– sets of roll backs to finish position
– roll backs off panel mat
– connected front tucks on tumble trak
1. 3 front rolls 2. Roll back with kettles 3. Front up to mat
1. pass on TT 2. 3 punches up to block 3. Off block to stick

*I would recommend using pads A LOT. I usually begin a couple weeks out having them do the first routine without and then alternate.