Gymnastics

With over 5 million participants in the United States alone, gymnastics is a very popular sport for males and females of all ages. Considering the extreme demands of the sport, coupled with a large population of athletes in over 4,000 clubs and participating in over 2,000 sanctioned events each year; it is inevitable that injuries will occur. According to the U.S. Consumer Product Safety Commission, more than 69,000 children under the age of 14 were treated in hospitals, doctors’ offices, clinics, ambulatory surgery centers, and hospital emergency rooms for gymnastics-related injuries in 2007.

A five year study (American Journal of Sports Medicine) looking at the injury rate of 37 female NCAA gymnasts during 5,602 training session, found that the gymnasts trained with an injury 71% of the time. Many studies show injury rates for gymnasts comparable to football. The NCAA determined that the most common shoulder injury occurs during the parallel bars and horizontal bar events, as a result of the athlete performing handstands on the bars during the routine. The rings also pose a significant load and injury risk to the shoulder due to the extreme loads and end range positioning.

Elbow injuries are common and usually occur as a result of either a ring or floor routine, where the elbow becomes hyper-extended on landing. Growth plates in the forearm are equally vulnerable to repetitive stress overload that occurs during upper extremity landing on floor, beam, vault and bars.

Although flexibility is an important training component for the gymnast; strength, stability and endurance training of the rotator cuff and scapular stabilizers is necessary to maintain a well balanced shoulder complex to prevent injury to the shoulder. Having a strong shoulder complex can dissipate the force placed on the elbow and forearm as well, potentially reducing injury to these areas. It is important for gymnasts to combine both closed chain (push-up/pull-ups) and open chain (resistance tubing) exercises to optimally train for the extreme demands of the sport.

Cuff Performance Foundational Program

These 12 easy to follow exercises are designed to create a solid, stable shoulder complex with precise and well executed movement patterns

For maximal effectiveness:

  • Use proper form and trunk alignment with each exercise.
  • Take each exercise through a full range of motion with a good 1-2 second pause at end range.
  • Use appropriate resistance. A common mistake that athletes and patients make is increasing resistance too quickly, sacrificing correct form. Stick with a resistance that allows you to maintain form
  • Remember: A good exercise performed incorrectly greatly diminishes the benefit of the exercise and may in fact cause harm

Cuff Performance – Year Round Training

Gymnasts demand focused attention to year round shoulder training; it is of utmost importance to periodize (adjust, modify or vary) training volume around three distinct phases based on the time of year. For each particular training phase there are specific goals:

  1. Competitive season – The goal is to increase or maintain strength and flexibility while allowing adequate recovery for optimal performance. If off season training volumes are kept constant the athlete may become over-fatigued which will potentially reduce performance and lead to injury.
  2. Off Season –active rest – Following a competitive season it is imperative to get away from their sport and training for 4-6 weeks. We encourage our athletes to stay active by participating in other athletic activities that do not replicate the demands of their particular sport. This active rest is quickly followed by a structured off season program.
  3. Off Season Training – This is the time of year when we focus on strength, flexibility and endurance to enhance performance for the upcoming season.

Competitive Season Training Recommendations

  • Strength Maintenance – Perform 2×10 repetitions of the Cuff Performance 12 program using moderate resistance 2-3x/week.

Off Season – Active rest

During this time we encourage our athletes to stay active and fit with non-gymnastics related activities. We recommend 4-6 weeks away from Cuff Performance training as well. This is necessary to allow full and complete recovery following a long competitive season.

Off Season Training

  • Strength Production – Perform 2×10 repetitions of the Cuff Performance 12 program using moderate to heavy resistance 2-3x/week in combination with total body conditioning.

Total Body Conditioning (TBC)

We understand that performance training must include a comprehensive strength and flexibility program for the core and lower extremity. It is amazing that many of the high level athletes that we work with have a difficult time performing exercises targeting the deep core and hip stabilizers. The following 8 exercises will lay down a foundation that we will continue to build upon.

  1. Push-ups – regular/modified
  2. Planks – plank-ups
  3. Dead bugs
  4. Bird dogs
  5. Trunk rotation standing
  6. Trunk rotation kneeling
  7. Squats
  8. Lunges

TBC – Competitive season

  • 2×10 repetitions 1-2 x/week

TBC – Off Season

  • 2×10-15 repetitions 2-3x/week

Shoulder Stretching

  1. Cross arm stretch
  2. Triceps stretch
  3. Sleeper stretch
  4. Thumb up back
  5. Pec stretch

Perform 2×30 second holds with each stretch before and after meets.