Jema received an invitation to join the TOPS competitive team at our gym last night. She will now have another 2.5 hours of practice a week...yes that makes 12.5 hours a week or her. For those of you who want to know what TOPS is...Keep Reading...If you don't then STOP Reading.
TOPS (Talent Opportunity Program) is a talent search and educational program for female gymnast ages 7-11. It is to develop better strength and flexibility as well as begin to work on elite training skills. Once a month, her progress will be tested and in June and July she may be able to be evaluated on her physical abilities at state and/or regional level.
WARNING...ONLY READ IF YOU HAVE HAD IBUPROFEN...READING THE SKILLS HAS BEEN KNOWN TO CAUSE BODY, MUSCLE, AND OVER ALL ACHES AND PAINS...PROCEED AT YOU OWN RISK!
There now that that is said...Some of the skills she will have to do is...drum roll please...
Handstand...kick from the floor and hold the tight extension...no moving...head down...arms straight...legs straight...toes pointed...and feet together for 30 seconds.
20 Meter Sprint...on vault runway...ok we all get that.
Vertical jump...we all get that too.
Leg Lifts...you probably get this but I will explain...hang from a bar in the straight position...then bring you legs to a 90 degree angle (horizontal)...bring them to touch the bar over head then back down to horizontal...now...do this 20 times.
Cast Handstand...start in front support on bar then cast to a handstand(same handstand qualification as above) on the low bar...ok you have to do that 5 times with only 2 seconds between each cast attempt...no falling you have to go back down to a front support between each attempt.
Leg flexibility...two vault spring boards are place low end to low end...she does the side splits with her body directly over where the boards meet... go down as far as you can without touching the floor with your hands. Yes...her legs will be pointed up to the sky!!!
Bridge...Press to a bridge...feet together...head remain neutral... feet flat on floor and knees together and straight.
WARNING...ONLY READ ON IF YOUR NOT IN ANY PAIN YET!!!!!
Rope Climb...sounds easy huh...well...Start while setting in pike position (body in an L shape) straight legs...pointed toes...legs together...legs stay horizontal on one side of the rope...then if climbing a rope like that is not hard enough...climb it 6 feet in that position.
Press Handstand...start in straddle L position (hands in middle legs to each side) then press to a handstand keeping straight legs and arms...come back down to the straddle position...legs straight...arms straight...and do that 5 times.
All this makes me hurt even think about attempting one of this skills in a day nevertheless all in the same day at a meet.
Way to go Jema...We are proud of you.
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1 comment:
sounds like something i need to do...if there are paramedics available. i need some good core training...in about 7 months.
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