Gymnastics Progressions

THE USA GYMNASTICS
FITNESS PROGRAM
Everything your gym club needs to start It’s Important stress. Organized sports add to these ben-
the USA Gymnastics Fitness Program is Our society has begun to refocus on fit- efits by teaching important lessons such as
included in this handbook. The 2012 ness, especially in regard to healthy, active sharing, teamwork and conflict resolution.
USA Gymnastics Fitness Program features lifestyles for children. Today’s youth have General corrective exercises, such as the
updated fitness and conditioning exercises replaced climbing trees, jumping rope and exercises in this program, can minimize the
for three fitness levels, new cardio games, playing tag with video games, computers, risk of injury. Developing a good fitness foun-
baseline measurements for fitness progres- television and texting. These sedentary activi- dation for young children sets the ground-
sion, and a handstand training plan. The ties are a major reason the fitness message work for a lifetime of fitness.
program also includes important nutrition is important. Gymnastics is Fitness!
handouts, which highlight portion size and Children run and play from an early age,
Register online at www.usagym.org/fitness

to download the entire 2012 handbook.
healthy food options, as well as online and they don’t realize what they do for fun is
video instruction of each exercise and also exercise. Exercise is important for com-
convenient printing options so that you can plete health, both physically and mentally.
download and distribute everything you Because inactive children are likely to be-
need. come inactive adults, introducing exercise at
a young age can result in long-term benefits.
Just A Click Away
For example, increased physical activity
The entire contents of this handbook are
available for download at www.usagym. in children has been linked to longer life
org/fitness as well as additional web- expectancy and decreased cardiovascular
only materials. These include a preschool disease. It also helps control weight, reduce
component for ages 4-5; instructional videos blood pressure, raise HDL (“good”) choles-
of all exercise groups; progression chart terol and reduce the risk of diabetes and
worksheets for instructors; and logos. Two some forms of cancer. Physical activity also
bonus segments, filmed in 2010 – group increases bone mineral density, which lowers
“station” exercises and gymnastics specific a child’s risk of osteoporosis.
weakness prevention exercises demonstrated Exercise has also been shown to have a
by 2008 Olympic silver-medalists Samantha beneficial effect on mental health, decreas-
Peszek and Bridget Sloan, the 2009 World ing anxiety and depression symptoms; and
all-around champion – are also available. increasing self-esteem and self-confidence.
Moreover, it helps kids cope better with
KEY 2012 DATES

Year-round �� Use the USA Gymnastics Fitness Program in your gym club programming.
Sept. 22 ��Celebrate National Gymnastics Day.
Oct. 24 ��Deadline for participants to turn in to their club’s pledges and
monies raised for Children’s Miracle Network Hospitals.
Nov. 9 ��Deadline for gyms to submit raised funds to Children’s Miracle
Network Hospitals to qualify for USA Gymnastics prizes.
Nov. 9 ��Deadline for gyms to submit their program report survey
(see page 5 for details) to USA Gymnastics to qualify for
prizes.
2 2012 USA Gymnastics Fitness Program

THE USA GYMNASTICS FITNESS PROGRAM
QUICK FACTS
What
The USA Gymnastics Fitness Program is a year-round initiative that
encourages conditioning and physical fitness with an emphasis on
strength training, cardiovascular exercise, flexibility and good nutrition.
The new 2012 edition also features scales of measurement and ad-
ditional movement training exercises, as well as exercises for beginner,
intermediate and advanced students. Other new materials include indi-
vidual online video breakdowns of every exercise, updated 2012
National Gymnastics Day logo and more.
Who
The program is geared toward children
6-16 years old in recreation, club and team
classes. It is designed for year-
round use to foster a physically
active lifestyle for today’s youth.
Where
The USA Gymnastics Fitness
Program can be held at any
gymnastics club, youth organiza-
WHY
ess plan
tion, school or community center. • Conditioning is the core of any fitn
and the basis of any sport.
Interested parties can find a local
club by calling 1-800-345-4719 or
visiting www.usagymclub.com.
• Today’s children are considered the
When
While the program is designed
most inactive generation in histor y.
e environment
• Gymnastics clubs are a fun and saf
to be year-round, it also works well
as part of enhanced conditioning
sses.
during summer training. Each year,
National Gymnastics Day (Sept. 22,
with fitness-related activities and cla
rweight,
• Approximately one in five kids is ove
2012) is a platform for clubs to host
demonstrations of the program and
doubled in the
voluntarily participate in the National a percentage that has more than
is considered the
last 30 years. Childhood obesity
Gymnastics Day’s fundraising efforts
for Children’s Miracle Network
of U.S. children.
Hospitals.
most common nutritional disorder
(American Obesity Association)
tion
• Gymnastics provides a solid founda
paring
for becoming physically fit and pre
sports.
to participate in other activities and
2012 USA Gymnastics Fitness Program 3

NATIONAL GYMNASTICS DAY
& CHILDREN’S MIRACLE NETWORK HOSPITALS
The USA Gymnastics Fitness Program continue to support Children’s Miracle Net- Visit www.helpmakemiracles.org/
has two goals: helping today’s youth get work Hospitals. Since 2001, gymnastics event/usagym/ to create a club account.
more physically fit and raising money to clubs across the country have raised more Remember that your members cannot
help kids who are fighting illness at Chil- than $1.5 million for Children’s Miracle fundraise online if your club doesn’t have
dren’s Miracle Network Hospitals around Network Hospitals. an account! Children can personalize their
the country. One hundred percent of the pages by uploading their favorite picture.
money raised goes to each club’s local Ways to raise money for Children’s Your members can also raise money with-
Children’s Miracle Network Hospital. Rais- Miracle Network Hospitals out participating in the online giving.
ing money for Children’s Miracle Network • Children participating in the hand-
Hospitals benefits children of all ages stand world-record attempt can ask What is Children’s Miracle Network
nationwide and is a great way to end your for flat donations before-hand. Hospitals?
summer schedule and/or kick start your fall • Gym clubs can hold a demonstration The Children’s Miracle Network Hospi-
season! or fundraising open house in celebra- tals is an international, non-profit organiza-
tion of National Gymnastics Day and tion that raises funds for more than 170
donate admission fees to Children’s children’s hospitals. Countless individuals,
Miracle Network Hospitals. 90 organizations and 400 media part-
ners unite with Children’s Miracle Network
Online giving
The Children’s Miracle Network
Hospitals has developed a simple
online giving program that pro-
vides an easy way for you and
your club members to collect
and track donations. This
cuts down on the paperwork
Clubs can approach raising funds to for club coordinators and
benefit Children’s Miracle Network Hospi- allows children to raise
tals in two ways: voluntary participation in money using familiar tech-
fundraising activities or by hosting an event nology. Participants can
with proceeds that benefit CMN as part email friends and family
of its National Gymnastics Day celebra- throughout the world and
tion. National Gymnastics Day is ask for donations through
Saturday, Sept. 22. a secure website.
Using the handstand training plan that
is included as part of the USA Gymnastics
Fitness Program is a fun and engag-
ing way to demonstrate the physi-
cal strength and conditioning each
participant gains through the program
and provide a fundraising opportunity
to help the gymnastics community

NATIONAL GYMNASTICS DAY
& CHILDREN’S MIRACLE NETWORK HOSPITALS
Hospitals to help sick and injured kids in
local communities. Donations to Children’s CLUB PRIZES*
Miracle Network Hospitals create miracles The three clubs that raise the most money for Children’s Miracle
by funding medical care, research and Network Hospitals will receive the following prizes.
education that saves and improves the lives
of 17 million children each year. The funds 1st place
raised benefit the CMN Hospital in that AAI gift certificate for $1,500
Member Services gift certificate for $200
area or community. To learn more go to
(educational courses, sanctions or memberships)
www.ChildrensMiracleNetworkHospitals.org.
2nd place
Prizes AAI gift certificate for $1,000
USA Gymnastics offers great prizes Member Services gift certificate for $200
for the clubs and individuals who raise (educational courses, sanctions or memberships)
the most money for Children’s Miracle 3rd place
Network Hospitals. USA Gymnastics AAI gift certificate for $750
appreciates your involvement in Na- Member Services gift certificate for $200
tional Gymnastics Day and your efforts (educational courses, sanctions or memberships)
toward improving the fitness and health
of our nation’s youth. By participating Individual Prizes*
The top three individuals who raise the most money for Children’s
in this program, you are teaching kids
Miracle Network Hospitals will receive the following prizes:
the importance of giving back and
• Round-trip airfare for two to the 2013 AT&T American
having a healthy and active life. Cup
The top three clubs and top three • Two tickets to the 2013 AT&T American Cup
individuals who raise the most money • Two pre-event VIP hospitality passes
for Children’s Miracle Network Hospi- • One-night stay in the USA Gymnastics host hotel
tals through their participation in either
event or a National Gymnastics Day In addition to the prizes listed above, the individual
celebration will receive prizes, pend- who raises the most money for Children’s Miracle Network
ing fulfillment of administrative require- Hospitals will be featured in USA Gymnastics promotional
ments. materials in 2012 for National Gymnastics Day and the USA
Gymnastics Fitness Program.
* Requirements: All monies
must be sent to Children’s Miracle
Network Hospitals in Utah by
Nov. 9, 2012 to qualify for
prizes. Clubs must raise a mini-
mum of $8,000, and individuals
must raise a minimum of $3,500
for prize qualification.

THE USA GYMNASTICS
FITNESS PROGRAM
Stand-alone Fitness Class
The USA Gymnastics Fitness Program 60-minute USA Gymnastics Fitness Program class structure
is designed to supply year-round fitness
curriculum to meet the needs of any 10 minutes: Review goals and fun fitness facts on nutrition, warm-up major muscles
gymnastics club, physical education 10 minutes: Cardiovascular games
class, or group fitness plan. It can be 10 minutes: Movement training
staged alone or incorporated into exist- 20 minutes: Strength training exercises
ing programs or camps. The program 10 minutes: Flexibility, stretching and discussion about nutrition, distribution of nutritional handouts
focuses on core gymnastics moves INTRODUCTION
built upon the fundamentals of fitness – Overview of the fundamentals of fitness
– cardiovascular exercise, movement, – Goal setting and fitness level testing
strength training, flexibility and nutri- – National Gymnastics Day and Children’s Miracle Network Hospitals fundraiser
tion – and features three fitness levels: – Handouts needed:
beginner, intermediate and advanced. • Pedometer (pg. 31)
This year’s program includes new • Food Pyramid (pg. 32)
measurement metrics so that you can • Daily Exercise Log (pg. 38)
track the physical progress of each • Children’s Miracle Network Hospitals Fundraiser Pledge Form (pg. 42)
participant. All exercises are designed
to condition and meet the needs of OTHER NUTRITION HANDOUTS can be found on pages 33-37 and include:
children performing at any level of Portion distortion (pg. 33), Carbohydrates (pg. 34), Proteins (pg. 34), Fats and sugar (pg. 35),
fitness. The levels allow components Hydration (pg. 35), When to eat? (pg. 36), Healthy snacking (pg. 37)
of the program to be used from rec.
to team and for children to advance Integrated Program Sessions
within the program based on their
Incorporate the USA Gymnastics Fitness Program into your daily gym routine! It’s a great
development. Refer to the “Determining
conditioning base.
levels of fitness” section on page 7 to
learn which level of exercise to use for • WARM-UP: Use the games (pages 11-13) to increase cardiovascular endurance.
each participant. • DURING ROTATIONS TO DIFFERENT APPARATUS: Have stations set up at each
Clubs have found that the success of apparatus incorporating the strength training and flexibility exercises (pages 15-26).
stand-alone fitness classes depends on • AFTER EACH CLASS: Hand out a nutritional page (pages 31-37).
individual markets. Some locations fill
one or two classroom sessions with fit-
ness alone; others incorporate general
components of the USA Gymnastics
Fitness Program into their existing class
sessions. The provided information is
valuable for all children and may
be relayed effectively in any class
setting.
Gym club owners or
program administrators need to
determine what works best for their
location. A structure example for
both types of sessions – stand-alone
and integrated – are outlined to the
right. To assist you with your sessions,
this handbook is filled with targeted
strength training, flexibility exercises,
nutritional handouts, movement work-
outs and cardio games, which can be
downloaded at www.usagym.org/
fitness.

STARTING THE
USA GYMNASTICS FITNESS PROGRAM
The following information will help you fitness, encourage children to keep their feet downloadable participant’s progress chart so
plan and incorporate the USA Gymnastics moving between exercises by doing things that you can record measurements for each
Fitness Program at your club. like hopping in place or jumping jacks. child. Establishing baselines for these exer-
Always remember to keep the environment cises is critical in helping kids set achievable
Equipment List
fun, safe, challenging and positive. goals and measure their success at the end
Any of these items you may not already
Use charts to measure progress! The of the program. Below are some general
have in your gym may be found at your local
USA Gymnastics Fitness Program includes a baselines.
department or sporting goods store.
• Carpet square
• Chalk
• Exercise balls BASELINE MEASUREMENTS FOR PARTICIPANTS
• Foam ball
• Panel mats or Ages 4-9
• Pedometers __ Number of completed 30-second prone plank holds
• Floor exercise mat __ Number of completed sit-ups in 30 seconds
• Hula hoops __ How far participant reached on a seated toe touch**
• Cones (use chalk to mark how far participant is able to reach on the floor.)
• Stop watch __ 45 degree angle box pushups completed in 30 seconds
• Stretch bands
Ages 10-16
Determining levels of fitness __ Number of completed 1-minute prone plank holds
During the first session, an instructor needs __ Number of completed sit-ups in one minute
to assess whether the USA Gymnastics Fitness __ Ability to do a seated toe touch**
Program participants are best suited to per- (use chalk to mark how far participant is able to reach on the floor.)
form at a beginner, intermediate, or advanced __ Pushups completed in 1 minute
level. Observing their facial expressions __ Vertical Jump (Have athletes maximally raise their hands and extend their arms
during exercise is one way to measure their and mark with chalk where their fingertips are.) The athletes then jump and mark
fitness capacities; another is to use baselines. with chalk the highest point they touch. Measure the distance from the bottom to
The overall goal is to encourage children the top chalk mark.)
to improve and push themselves. The 10-20
__ Dot Drill for Agility (Measure a 4’ x 4’ square and mark each corner of the square
repetition rule is a good guideline to use
with a different letter [A top left, B top right, C bottom left, D bottom right]. Mark
when teaching strength training. Participants
the inside center of the square with a dot. Begin in the center of the square, fac-
should be able to complete 10 repetitions,
ing forward. In fact, the athlete should face forward, towards A and B, throughout
but be encouraged and challenged to com-
the entire challenge). The athlete jumps with both feet over to A and back to the
plete 20. Depending on how they perform
middle, then over to B and back to the middle, then to C and back to the middle,
each repetition, you may have to adjust their
and then to D and back to the middle. This is equal to one (1) circuit. On “Go,”
exercise level.
start a stopwatch or timer and stop when three (3) circuits are completed. Record
Coach the kids to do as many repetitions
the time and repeat the procedure two (2) more times to determine the best time.
as they can until they cannot do one more.
Record best time from the three (3) attempts.
Encourage them to push themselves to do,
for example, five more jumping jacks or two __ 20 yard dash (record the amount of time it takes athletes to get from start to finish)
more minutes of cardiovascular exercise.
Record their progress for them so that they ** A seated toe touch is when the child performs a V-sit on the ground and with straight
can see their own improvement. legs, bends at the waist trying to touch their toes.
To help improve overall cardiovascular
Measuring your heart rate (beats per minute) can

tell you how hard your heart is working. You can
check your heart rate by counting your pulse for
15 seconds and multiplying the beats by 4.
* The target heart rate for children depends on

their age, but on average, it’s 137 for 3- to
4-year-olds, 133 for 5- to 7-year-olds, 130 for 8-
to 11-year-olds and 115 for 12- to 15-year-olds.
* Courtesy of www.livestrong.com

SETTING
FITNESS GOALS
In addition to determining fitness levels
during the first session of the USA Gymnas- REMEMBER...
tics Fitness Program, instructors need to work Now the USA Gymnastics Fitness Program is year round and can be continued
with each participant to develop personal
and restarted at any time, be sure to encourage all students at your gym
fitness goals. Establishing these goals is an
integral part of a child’s success. As they to participate in the fundraising component for Children’s Miracle Network
progress through the sessions, the partici- Hospitals. Make sure to review the requirements on page 5 to make sure
pants should begin to see changes in their you’ve completed all the necessary items to qualify for USA Gymnastics prizes!
ability to execute the exercises.
The goals should be achievable and
tailored to each individual. The “movements” • Use a progress chart and show the chil- example, if lunges are the PB exercise, have
may include tracking steps using pedometers dren participating in the USA Gymnas- each child do as many lunges as they can in
with the target of completing 100 move- tics Fitness Program their improvements. two minutes.
ments by the end of a determined time. • Use the handstand event and fundrais-
It is fun and rewarding for instructors and ing program for Children’s Miracle Did your participants reach their
participants to see their progression and the Network Hospitals to motivate the kids goals?
completion of their goals. each week and help them track their At the end of your USA Gymnastics Fitness
pledges. Program, it is important for the instructors to re-
Examples of goals • Download and distribute the nutritional cap the goals and objectives of the program.
• I will take part in three hours of physical
handouts to your class at the end of Use the following checklist to ensure that
activity (sports or playing outside) every
each session. Encourage children and you’ve covered all of the important information
day.
parents to talk about the handouts at before the last day of the program.
• I will increase my number of prone
home. • Recap the importance of the fundamen-
plank holds and sit-ups during the
• Visit USA Gymnastics’ website for tals of fitness and other key concepts
next __ weeks of the USA Gymnastics
updates and information at covered during the USA Gymnastics
Fitness Program.
www.usagym.org/fitness. Fitness Program.
• Each week, I will spend two days prac-
• If you would like to show off your • Repeat initial fitness level testing from the
ticing a new activity that I want to learn
program, send in your photos from first session and calculate improvements
(basketball, baseball, etc.).
your USA Gymnastics Fitness Program. to see if participants have reached their
• I will put on my pedometer first thing
Be sure to list each student’s name goals. Be sure to compare their perfor-
in the morning and take 11,000 steps
and teacher’s name in your email and mance during the final session to their
each day.
include high resolution photos. Email: initial scores from the first session.
• I will eat five half-cup servings of fruit
clubservices@usagym.org. • Talk about the importance of continu-
and vegetables each day.
ing what they have learned on a daily
Instructor tips Possible class activity to help basis.
• During the first session, ensure the with fitness goals • Hand out pledge forms again
participants understand the need for Hold a personal best (PB) for the Children’s Miracle Network
completing the daily exercise logs, contest or designate one exercise Hospitals (page 42).
how to measure their heart rate, how to per session as the personal- • Revisit your gym’s plans for
use a pedometer, and why nutrition is best exercise. Participants National Gymnastics Day and
important. are encouraged to “max encourage all of your students
• Have participants keep a record of out” on, or during, the to participate.
their fitness activities by bringing in PB exercise. For
their completed forms or emailing them
to you at the end of each week. It’s
important that children stay active!

FUNDAMENTALS
OF FITNESS
Cardiovascular Exercise harder, the body’s most important muscle is Use games to improve
getting exercise. Any exercise that makes the cardiovascular strength!
What is cardiovascular exercise? heart beat faster will help the heart work bet- The cardiovascular goal of the USA Gym-
Cardiovascular exercise is any activity that ter. This means more oxygen can be taken nastics Fitness Program is constant motion
uses large muscle groups as opposed to sit- into the lungs, exchanged in the heart, and and elevating heart rates. One way to keep
ting or lying down. Increasing the heart rate pumped to the rest of the body. People with children active and interested is to use games
is the main goal of cardiovascular exercise. strong hearts and lungs can do more physi- as exercise. Be creative by using your gym
By doing this, kids strengthen their hearts cal activity for longer periods of time without equipment and making up your own games
and lungs. The heart is the main muscle that getting tired. or use the ones found on pages 11-13!
is used to move oxygen to the rest of the How much should they do? Why movement training is
muscles and organs in the body. Running, Children younger than 18 years old important
jumping, climbing, walking and tum- should exercise for at least 60 Movement training is important for a
bling are all examples of cardiovas- minutes a day or track at least variety of reasons. One of the most signifi-
cular exercise. 11,000 steps daily on a pe- cant reasons is that gymnasts must be able to
Why is it important? dometer. Exercising can include perform basic functional movement patterns
Cardiovascular exercise is very participating in sports, walking before advanced “sport-specific” move-
important for the heart and lungs. the dog or jumping rope. ments. Therefore, movement training should
Anytime the heart beats faster and be incorporated into all gymnast workouts
to ensure that they can perform a variety
of foundational athletic movements with
technical soundness and biomechanical
efficiency. When gymnasts take
the time to work on basic move-
ment patterns, they are then
able to realize greater benefit
from the proceeding advanced
movement patterns.
Aerobic conditioning is a
core component of fitness be-
cause the cardiovascular system
must be able to deliver blood
(and thus oxygen) to the working muscles
in a timely and efficient manner to realize
athletic success. Athletes who never take the
time to train their aerobic system are missing
out on a vital aspect of athletic develop-
ment. In gymnastics, there are many times a
gymnast must be able to perform a variety of
skills over an extended period of time. Con-
sequently, gymnasts who have their aerobic
system functioning at a high level will be
more likely to realize their full potential.
Strength Training
What is strength training for kids?
Strength training can be as complicated as
lifting weights or as simple as doing sit-ups
and push-ups. Both types of training help
make muscles stronger. Strength training is a
very important part of any fitness program.
Not only does it help strengthen muscles, but
it also helps strengthen tendons, ligaments
and bones. One of the many benefits of hav-
ing strong muscles, bones and other parts of
the body is reduced risk for injury.

FUNDAMENTALS
OF FITNESS
Big muscles vs. strong muscles Rather, flexibility is measured in degrees. For hydrates, protein, fat, vitamins, minerals and
When they hear the words “strength example, a gymnast or dancer would be con- water. Choosing nutritious and flavorful foods
training,” many people automatically think sidered more flexible (higher range of motion on a daily basis will help fuel the body and
of weightlifting and big muscles. This is not through their joints) than a basketball player. promote good health.
the only result of strength training. Different
Guidelines for stretching/flexibility Why is nutrition important?
exercise programs and routines yield differ-
exercises Good nutrition can help lower the risk of
ent results for everyone. The goal for strength
Flexibility should be approached with certain diseases, including heart disease,
training should be to increase overall strength
a great deal of caution. Muscles should diabetes, obesity, certain cancers and high
and power. These goals do not necessarily
always be stretched after they have been blood pressure. All of these health problems
require that muscles increase in size, but it
warmed up. This means some kind of cardio- have contributed significantly to disability
can happen for some people. Everyone’s
vascular exercise needs to be done before and death in the United States. By develop-
muscles grow and develop differently. Just
any stretching occurs. As you have read, ing and maintaining good nutritional habits
because they don’t see their muscles getting
cardiovascular exercise gets blood and at a young age, children can help to reduce
bigger does not mean that they are not get-
oxygen pumping through the body faster, their risk of these diseases.
ting stronger.
allowing muscles to work better. Children The USA Gymnastics Fitness Program
Simple strength exercise should always be instructed on proper form has an overall health theme. Because a
Many people think strength training can and technique for any kind of stretching. healthy and balanced diet is important to
only be accomplished in a gym or workout Stretching too much at the beginning of class overall fitness, proper nutrition is a key to
center. Although many people workout there, when muscles aren’t warm can lead to joint providing the fuel kids needs to complete the
children can strength train at their gymnastics injuries. Light stretching may be done at USA Gymnastics Fitness Program. To make
club or even at home. Everyday items can the beginning of the workout to help warm the nutrition section interesting and easy to
be turned into strength training fitness equip- up joints and prepare them for the workout understand, handouts are provided in this
ment. For example, an empty milk jug can ahead. However, any stretching to improve handbook as well as fun facts and challeng-
be filled with water or sand and used for flexibility should be done at the end of the es for kids and their families to
resistance or a can of soup can be used as workout when muscles are warm and try. Make sure you make
a dumbbell. less likely to be injured. copies of the handouts
Stretching should never hurt. to distribute to the
Safety
Make sure you help the children kids. Handouts be-
Some parents may worry about the safety
understand the difference between gin on page 31.
of young children doing this kind of exercise.
muscle resistance felt when stretch-
However, if old enough to participate in
ing properly and pain from im-
organized sports or activities, kids are old
proper stretching. Stretches should
enough to strength train. There is little risk of
be held for 20-30 seconds,
injury during this kind of training as long as
breathing deeply to relax into the
it is supervised to ensure proper technique
stretch. The body’s natural response to
and form. It is also a myth that strength train-
stretching is to resist it, so gently working
ing will stunt a child’s growth. As long as
into a stretch is the safest approach. Ex-
sub-maximal weights are used (less than the
amples of flexibility exercises are found
maximum weight the child can lift) for 10-20
beginning on page 23.
repetitions, strength training can be incred-
ibly beneficial for children. Examples of
strength training exercises are found begin- Nutrition
ning on page 15.
What is
nutrition?
Flexibility Nutrition is how
food nourishes the
What is flexibility?
body. More than 40
Flexibility is having the ability to move
nutrients are found in
through a normal range of motion for a
foods and each has a
given joint without pain or hindrance. Flex-
specific and unique job
ibility exercises, or stretching exercises, help
to help keep kids active
increase the range of motion for a given joint
and reduce the risk of
or set of joints. Flexibility allows muscles and
certain diseases. There
joints to avoid becoming stiff. Flexibility is not
are six groups of
something a child either has or doesn’t have.
nutrients: carbo-

CARDIOVASCULAR *games from pecentral.org
GAMES
RUN FOR IT!
Traditional exercises, such as jumping jacks, have been used in gyms and sports as a With 10-14 dome cones, make a large
good way to keep participants active. However, in addition to traditional exercises like circle or ‘base’ in a soft area. Make sure this
jogging, jumping rope and jumping jacks or jump tucks, games are also a great way to circle is large enough for the class to move
make cardiovascular exercise fun and challenging for children of all ages. in and out of freely without bumping into
Here are some examples of games to get kids moving in the USA Gymnastics Fitness others. Place medium and large cones (8-10
Program. Use these games as templates and find ways to make them more challenging each) in a circular pattern around the circle
so students receive a good cardiovascular workout. of dome cones. Place these cones as close
Quick tips for leading games or far as you like depending on the grade
level. (The farther apart the cones, the more
1. Always name the game.
challenging.) Be sure to space cones evenly
2. Always demonstrate the game. in a circular pattern around the inner circle
3. Make sure the group knows the “go” and “stop” signals before you start. of dome cones. Students begin inside the
4. Stop the game and explain the rules again if it is being played incorrectly. ‘base’ of dome cones. Select 4 taggers and
5. Do not play the same game for a long period of time. This leaves the players give each a Noodle to use to tag with. The
wanting more. taggers need to spread out around the base
6. Be creative and craft your own variations. and cover an area of the field (strategy). On
7. Keep people moving. the signal “Run for it!” students attempt to
run to ANY cone outside of dome cone and
back to base to earn a point. If a student is
SPACE TAG because dogs chase and go after the legs tagged by a noodle, he/she simply returns
Place 6-8 cones in a circle in the center (this is for safety). Once tagged, a mailman to base and starts over with zero points.
of the gym. The circle should be big enough must ‘freeze’ in the mailbox position. (The Runners can rest at a cone as long as their
so several kids can easily stand inside it. mailbox position is balancing one leg, and hand is touching the cone. In order to earn
Scatter 4 hoops or “Space Stations” around raising the opposite arm.) Students may not a point, the runners must return to base each
the circle in a random fashion. Select 4 to understand what the flag (raised arm) is for time they have touched a cone. If they are
6 student to be “Aliens” (or taggers). The so explain that when a flag is up on the mail- tired, they may rest in the base area or while
other students are “Astronauts.” The goal of box, there is mail in it for the postal worker touching a cone. Time each round for one
the game is for the Aliens to rid outer space to pick-up. In this game, the mailman needs minute and have students keep their own
Astronauts, who keep placing satellites and to be on the lookout for any “mailboxes score. After one minute, select new taggers
probes all over the place. When an Alien with their flags up.” When another mailman and have the runners start over. If students
tags an Astronaut, they go to the black hole lowers the flag (arm) of the mailbox (frozen are really getting tired, allow them to rest in
(center circle). The only way to escape the person), this means that the mail has been the base area. At each new game, chal-
black hole is for another Astronaut to pull taken, thus turning that mailbox back into lenge students to beat their previous best
them out without stepping inside the black a postal worker (unfrozen). After a minute, score.
hole. If an Astronaut wants to be safe he/ switch taggers so that everyone will have a
she can hide inside a space station (hoop). chance to be a ‘dog.’ KEEP UP
Only one Astronaut is allowed inside the Have students line-up single file on a
space station at a time. However, if another line. There should be two other lines, each
Astronaut steps inside the space station approximately 5 feet from the students.
the first Astronaut must leave and go One line is on their left and one on their
out into outer space. Change Aliens right. Explain the object is to follow
every minute. the “called” signals, without making
a mistake. While hopping on
YOU’VE GOT MAIL one foot, up and down, ran-
Pick 4 ‘taggers’ to each domly call out “SWITCH”, “UP”,
carry a noodle. Taggers “DOWN”, “LEFT”, or “RIGHT”.
pretend to be dogs and the The following indicates what
noodle is going to be the they should do on each com-
dogs mouth. Everyone else mand: SWITCH – Turn 180
is going to be a mailman or degrees. UP – Jump up in the
mailwoman that must escape air and reach for the sky with
from the neighborhood dogs both hands. DOWN – Reach
before they are “bitten” (or down and touch the floor. LEFT
tagged.) The dogs/taggers – Run to the line on the left, back
may only tag below the waist to the center line, and continue hop-

CARDIOVASCULAR
GAMES
ping. RIGHT – Run to the line on the right, IT STINKS TO BE IT TAG shoulders of the person in front of him/her.
back to the center line, and continue hop- Four students are designated as taggers The first child in line is the “head” of the
ping. Once they get the concept or once the (“it”), and must wearing a certain color. dragon and the last child is the “tail.” The
entire class does it correctly, tell them they The taggers will be chasing and trying to head tries to catch the tail by maneuvering
are now to do the opposite. So LEFT is now tag all other students throughout the playing the line so he can tag the tail. When the
RIGHT, RIGHT is now LEFT, UP is DOWN, area by performing a specific locomotor tail is tagged, he/she moves to the front of
and DOWN is UP. SWITCH doesn’t movement (not running is best to start). the line to become the new head. The old
change. Similar to a simon says concept, but The remainder of the class must avoid the head is now second in line.
with exercise skills. taggers by performing the same locomotor
movement as well. If a tagger manages CORNER TAG
to tag a person from the class, that person Set up the designated playing area into
JUNKYARD
must freeze. Anyone who wishes to free four sections using cones, tape or any other
Two students are picked to be “Wreck-
any frozen person must stand near them piece of equipment, and place hula hoops
ers” and two students are the “Mechanics”.
and perform 10 jumping jacks with them in the far corners of each section. Divide
The rest of the class becomes “Cars.” The
in order to continue the game. When both the children into four teams and give each
“Wreckers” stand in the center of the gym.
children are doing the jumping jacks, they team a foam ball and a designated area to
The “Mechanics” are in an area marked off
are “safe” and cannot be tagged by an defend. On the word “go,” the children will
with the cones, which is their “Shop” and
“it”. try to steal the other three teams’ foam balls.
only THEY can be in it. The “Mechanics”
However, all of the taggers (“its”) are When a child is tagged in another team’s
are safe in the “Shop”, and they are the only
being chased by a “super-it” who is wear- designated area, he or she must go to that
players that have a base. The “Wreckers” try
ing a different color. They also must move team’s time-out area and wait to be freed
to tag the other students (cars) with the balls.
doing the same locomotor movement as the by a teammate. When the tagged child
(They have to TAG them with the balls—not
rest of the class. If the “super-it” manages is waiting to be freed, he or she must do
throw them.)
to freeze an “it”, the “it” must freeze in some type of exercise such as 20 jumping
If a “car” is tagged (which means it’s
the high-five position (hence the name of jacks, 20 sit-ups or 10 pushups. If a child is
wrecked), it has to go to the junkyard, which
the game). The only way for the “it” to be freed, his or her teammate must escort him
is a gym mat. They stay in the junkyard until
free is for another team member (an “it”) to or her back to their side before returning to
one of the “mechanics” comes and tags
come over and give him/her a high five. If play. The game is over when one team has
them back into the game. The mechanics
the “super-it” manages to freeze all of the stolen the other three teams’ foam balls and
can also be tagged out by the wreckers. The
“its”, the game starts over with students in has placed them in their hula hoop.
mechanics are safe in their “shop” and while
new positions. Begin the game over every
they are in the “junkyard”. The “mechanics”
minute or so even if all of the taggers (it’s)
may not stay in the junkyard to let “cars” out. CRAZY LEGS
are not frozen. You choose the locomotor
They have to run back to the “shop” each Children stand in a big circle an arm’s
movement.
time after tagging a car back into the game. length from each other. One child is chosen
If one mechanic gets tagged by a wrecker to be “Crazy Legs” and kicks a ball around
the other mechanic can tag him/her out of AMOEBA TAG the outside of the circle, then kicks the ball
the “junkyard”. Two people are “it.” They hold hands through the ring into the circle. The child it
and chase the other players. Any person touches becomes “Speedy.” Speedy chases
they catch joins the chain by linking Crazy Legs around the circle, trying to
hands. When another person is catch him/her before they reach the empty
caught, they can stay together circle spot. Meanwhile, the circle of chil-
or split into two pairs, but they dren kick the ball back and forth and must
must split into even numbers. keep it moving. To increase the activity of
The game is over when all the game, add a second ball and a second
the children have been Crazy Legs.
tagged.
ELBOW TAG
CATCHING THE Designate an “it” child and a child being
DRAGON’S TAIL chased. The other children spread around
Gather 10 or more chil- the playing area in pairs with their arms
dren in a line. Each person hooked. When the one being chased
places his/her hands on the hooks onto one of the pairs, the second

CARDIOVASCULAR
GAMES
person in that pair becomes the new child the circle, so there is one more participant line. The Sneaker Slapper chases, and if
being chased. When a tagging occurs, than mats. When the music starts, instruct the child with the beanbag, they become
reverse the roles. There are no immediate the children to walk around the circle of the Sneaker Slapper. If not, the Sneaker
tag backs allowed. mats. When the music stops, everyone lays Slapper returns to their starting position and
on the mat closest to them. Whoever is not the next child goes.
on a mat is out. After each elimination, take
FITNESS RACE TRACK
one mat away. Restart the music, and re-
Use a large open area that can be made STEPS
peat. The person lying on the last mat wins.
into a 40-foot square. Place cones with signs Steps is a fun way to introduce pedom-
To add variety, you can change directions
that have a list of 7-10 exercises at the cor- eters to young children and to encourage
between each elimination, or provide a
ners of the square. Have each athlete and movement during games. When playing
new movement such as jogging, skipping,
his/her partner go to a corner of the square games such as two-on-two soccer, have the
shuffling, kickers, bear walks, etc.
Make sure the pairs are distributed evenly students wear their own pedometers. At the
among the corners. One partner will be the end of a set playing period, count each
runner and the other will be the exerciser. PUSH UP PERFORMANCE team’s total amount of steps instead of the
When the high-energy music starts (or on the Have the children partner off and get total goals. The team with the most steps
coach’s signal), the runner will run around the into a push up position. Instruct the pairs to wins. This is also a great way for educa-
square while his/her partner does the first create a push-up routine involving synchro- tors and coaches to evaluate the fitness of
exercise on the list. When the runner gets nized movements that include: potential games.
back to the corner at which they started, he/
she does the first exercise on the list and his/ • Shake hands (right and left hand)
• High five (right and left hand) TEAM JUMP ROPE
her partner becomes the runner. The teams
• Pat the floor (right and left hand) Divide the children into groups of 3-5
will continue until all exercises on the list
• Lift right foot (right and left foot) and give them a specific number of minutes
have been completed by each partner. The
they will be jumping. Prior to starting, have
pair that completes the list of exercises first Give the children a set length for the each group predict and record how many
wins the game. Have the students who are routine and five minutes to prepare their rou- jumps they think they can do in the given
finished walk around inside the square until tine. Have each pair perform for the class. time. (Each group will need a recording
the other teams have finished the activity.
sheet with two columns, one for group
RUN, RUN CHICKEN GO HOME member names and one to record the
HEADS OR TAILS Designate two objects or areas as safe number of jumps of each, a jump rope, and
Have the players divide into two teams. zones. Select one “it” catcher and have a pencil.) One team member jumps per turn
Label one team HEADS and the other TAILS. the rest of the children start in a safe zone. until they miss or become tired and stop.
Lay out two center lines that are parallel and The “it” person stands between the two Team members count the number of jumps
three feet apart. Then set up two boundary safe zones and calls “Run, Run chicken go and someone records that number. Repeat
lines about 20 feet from the center lines for home” to signal the others to run across the with all team member through the allotted
each team to cross for their safe zone. To mid space. Any child tagged becomes part time. When time runs out, tally each team’s
start, make teams stand with their backs of the catchers for the next run, until the last total and acknowledge a winner for actual
toward each other at the center lines. Toss a child is caught. Repeat with the last child jumps and closest to prediction.
coin into the air. Once the coin has landed caught as the “it” catcher.
on the ground, call out if it is heads or tails.
If it is tails, the TAILS team must run to its safe
zone. The HEADS team will turn around and SNEAKER SLAP
try to tag the TAILS team before it reaches Arrange children into two lines. One
the safe zone. After each toss and chase, child from each line, the “Sneaker Slap-
all untagged players return to the centerline. per”, will stand with his/her back to the
Play until one team has captured everyone group approximately 10 yards from their
on the opposite team. line. Place a beanbag, or a similar object,
5 yards behind them. The Sneaker Slappers
raise their hand to start the game. A child
MUSICAL MATS from their line approaches a Sneaker Slap-
Each child grabs a mat and the children per, and lightly slap their raised hand. As
form a circle with the mats and stand on the soon as they slap the hand, they will pick
outside of the circle. Remove one mat from up the bean bag and run to the starting

Exercise &
Stretching

Movement
Exercises
Sprint Mechanics
Intermediate
Basic A-skip Advanced Wall
A-march, Arm Advanced Drill
Swing Drill A-run (Have the athlete
place both hands on
a wall and create a
“power-line” position
with their body. Start
with one leg in hip
flexion with the knee
at 90 degrees of flex-
ion. On the instruc-
tors signal, quickly
and efficiently switch
the leg that is in the
“up” position while
maintaining proper
mechanics and body
position.
Lateral Movements
Squat to Lateral Push Lateral Hops
Start in a body squat position and (unweighted to weighted)
thrust your body laterally to the right Start in a body squat position and
(push off the left foot) and land with thrust your body laterally to the right
both feet, then thrust your body and land on the right foot only,
back to the opposite side then thrust your body back to the
and again land on both opposite side and again land on
feet. one foot.

Movement Exercises
PLYOMETRICS
Pogo Jumps
Athletes will jump up and down while
Depth Drop maintaining complete hip and knee
Start standing on a box (ages 4-9 should start extension. The movement is initiated
with a 12 inch box, ages 10-16 should start through the ankles. Athletes should
with an 18 inch box). The athlete will step focus on having as little time on the
off of the box with one foot first and land with ground as possible and explode
both feet at the same time in squat position through the toes each jump.
with their heel-knee-hip angle at roughly
125-130 degrees. The purpose of this drill
is to engrain eccentric motor control in the
athlete’s neuromuscular system. Box height
may gradually be raised as athletes master this
movement.
Depth Drop to Depth Jump

This movement should only be done by 10-16
year olds, and more specifically, those who
have mastered the depth drop. In addition, ath-
letes should also master the squat thrust jump that
was previously discussed. The athlete should
follow the same protocol previously discussed
for the depth drop and then follow this move-
ment with a plyometric jump. In other words,
when the athlete has both feet touch the ground
and their hips are sunk in a squat position, they
should IMMEDIATELY explode and create triple
extension (ankle, knee, hip) as they jump as high
as they can. The time on the ground (amortiza-
tion phase) should be as short as possible in
order to take advantage of the stretch-reflex
property of the muscle tendon.
* This exercise can be done with a weighted

vest on teenagers who have mastered the body
weight depth jump.

Strength Training Exercises provided by Lisa Martin, MS, LAT,
ATC, CSCS, and Jeff Richter, CSCS of
Exercise Progressions St. Vincent Sports Performance.
While push-ups, sit-ups, planks and wall squats have been staples in the gym for strength training, the following exercises will provide an
opportunity to incorporate a greater variety of strength exercises for participants at different fitness levels.
Progression can come in a variety of ways: changing your weight, repetitions, intensity, speed, duration, exercises and more. The bottom line
is, once you master something, you need to do something to make it harder. One way to do that is to try new variations of traditional exercises.
The exercises below have three levels of progression – basic, intermediate and advanced – to best meet the needs of all your students.
Core Progression Do 1-3 sets of 10-20 repetitions.
Bridge
Starting position: Lie on back with knees bent at 90-degree angle, toes pointed up and only heels touching floor.
Bend elbows at 90-degree angles and let arms rest in this position.
Basic Intermediate Advanced

Brace abdominals and squeeze glutes, lift- Start in basic bridge position. Straighten Start in intermediate bridge position. With-
ing hips to form straight line from shoulder one leg while keeping knees together. Hold out moving hips, swing raised leg one foot
to knees. position for up to 30 seconds on each away from other leg and
leg while maintaining a straight line return to start. You can
between shoulders and knees. also lift and lower hips
to ground in a pulsing
motion while holding one
leg out straight. Hips
should remain level and
not shift.
Lateral Plank
Starting position: Lie on side, stack feet and place flexed elbow directly under armpit.
Point toes toward nose. Rest on edge of foot, not on side of ankle.

Brace abdominals and lift up from hips to Start in basic lateral plank position. Without Start in a basic lateral plank position. Bring
form a straight position through midline. letting hips drop to floor (no sagging), lift your top leg forward and backwards in a
up top leg about 12 inches. Foot of top leg continuous yet steady motion. The movement
should face same direction as bottom leg. always starts with the top leg directly above
the bottom leg and should go out no further
than 2 feet. While the movement for the
top leg takes place your torso should remain
stable and your chest should
resist rotation while
maintaining an upright
position.

Strength Training Exercise Progressions
Medial Plank
Starting position: Lie on side and flex bottom leg at knee.

Wrap foot of bottom leg around top leg Start in basic medial plank position. Let Start in intermediate medial plank position.
and raise hips to lateral plank position. bottom leg hang freely without touching Reach up with top arm then reach under
floor. Reach bottom foot from front to back body, creating a rotation pattern.
of midline and tap floor with toes at each For more support, wrap bottom
endpoint. leg around top leg.
Prone Plank
Balance on elbows and balls of feet. Start in basic prone plank position. Lift Start in a basic prone plank position. Place
Elbows should be directly under shoulders one leg slightly off floor without shifting or feet shoulder width apart. From this point
and hips should form a relatively straight line sagging hips. Either hold for time or move you will rotate an arm up to the side while
from shoulders to knees. Imagine “tucking leg slightly away from body for repetitions. twisting your torso. Keep your elbow at a 90
your tail” slightly between legs, which will Keep toes pointed toward floor and do not degree angle. Hold for a second at the top
help activate abdominals and keep lower let foot rotate out. position and return to the bottom and then
back from doing most of the work. alternate the arm that rotates.

Glute Training Do 1-3 sets of 10-20 repetitions.
Training of the gluteal muscles is crucial in assisting knee control during landing. A knee’s inability to stay in line with the hip and ankle is
directly related to ACL injuries.
Starting position for basic, intermediate and advanced: Place small band around ankles and slightly bend knees.
Keep tension on band throughout movement.
Basic (lateral step) Intermediate Advanced

Turn in toes slightly. Keep feet wide with (jumping jacks)
Walk sideways in toes straight ahead. Slightly turn in toes.
one direction. Toes Walk backward, Do a jumping jack.
never should but do not let hips Make sure heels
turn out. swing from side contact floor
Keep body to side. as knees
upright slightly flex.
without any
side leaning or
swaying.
Quadruped extensions
Place small band around arches of feet. Put hands and knees on
floor so knees are directly below hips and hands are directly below
shoulders. Brace abdominals and extend one leg straight out behind
by pushing with heel (feet should be flexed). Do not move low back;
only move extending leg. Imagine a glass of water on your lower
back; don’t spill it!
Hip flexions (static)
Lie on back with band around arches of feet. Keep one leg straight,
bend other leg at knee and lift bent knee toward chest. Point toes
toward nose in flexed position. Slowly do this movement and lower
with control back to starting position.
Hip flexions (dynamic)

Lie on back with band around arches of feet. Keep both legs straight
and bring one leg up at a time so the knee is flexed at a 90 degree
angle while in hip flexion. Hold for 2-3 seconds and
return to the leg extension position with
both heels on the ground. Repeat
with opposite leg.

Squat Progression Do 1-3 sets of 10-20 repetitions.
Sit Back Squat

Starting position: Place feet shoulder-width apart with toes straight ahead. Heels should
be slightly in front of and not touching box. Hold arms out in front of body as counterbalance.
Basic (high squat/ Intermediate (medium squat) Advanced (low squat)

quarter squat) Hold small weight or medicine ball in front Hold small weight or medicine
Sit back, leading with glutes. of body with elbows slightly flexed. Hinge ball in front of body with elbows
Touch glutes to box and return at hip and sit back with slightly flexed.
to starting position. Heels glutes, trying to achieve 90 Sit back to full
should not lose contact with degrees of flexion at knee. squat position
floor and chest should Touch glutes to box and (lower than 90
be up. return to starting position. Heels should degrees). Heels should not lose contact
not lose contact with floor and chest with floor and chest should be up.
should be up.
Squat Progression Do 1-3 sets of 10-20 repetitions.
One-Leg Squat
Starting position: Place feet shoulder-width apart with toes straight ahead. Heels should
be slightly in front of and not touching box. Hold arms out in front of body as counterbalance.
Lift one foot off floor and bend knee at 90-degree angle.
Basic (starting with beam/box)

Starting with one foot firmly planted on the
edge of a box/balance beam – have the ath- Basic (high squat)
lete hinge at hip and sit back with glutes, trying Sit back, leading with glutes. Touch glutes
to achieve 90 degrees of flexion at knee. This to box and return to starting position. Heels
can be done at the beginning of the one-leg should not lose contact with floor and chest
squat sequence because it is easier to should be up.
maintain opposite knee extension and
hip flexion due to the fact that your
body is elevated off the ground.
Intermediate (medium squat)

Hold small weight or medicine ball in front of body Advanced (low squat)
with elbows slightly flexed. Hinge at hip and sit back Hold small weight or medicine ball in front
with glutes, trying to achieve 90 degrees of flexion at of body with elbows slightly flexed. Sit back to
knee. Touch glutes to box and return to starting full squat position (lower than 90 degrees).
position. Heels should not lose contact with Heels should not lose contact with
floor and chest should be up. floor and chest should be up.

Lunge Progression Do 1-3 sets of 10-20 repetitions on each leg.
Basic (linear/step back) Intermediate (lateral) Advanced (scorpion/curtsey)

Stand with feet apart, a width of less than Lunge to Cossack Squats From a standing position, step behind sup-
two fists. Maintain width while stepping either From a standing position, take a large step to port leg and place top of foot on ground
forward or backward and lunge until shin of the side. Sit down and back, keeping both feet as support leg flexes. Shift weight back
front leg is vertical and knee is at a 90-de- straight ahead. Shift bodyweight over support and down while maintaining support leg.
gree angle. Do not let rear foot turn out while leg as other leg straightens. Reach out in Reach out in front with arms to create
executing lunge. Front front with arms to create a counterbal- counterbalance.
heel should not lose ance. Maintain an upright chest and
contact with floor. braced abdominals. After holding
this position for 2-3 seconds,
shift your body over to the
opposite leg and hold for
2-3 seconds using the same
pattern. Athletes should not
raise their hips up while switch-
ing sides; however, they should
remain low with the hips close
to the ground. To make this
more advanced (higher
intensity) use a light
weight or medicine
ball.
Push-Up Progression Do 1-3 sets of 10-20 repetitions.

Basic (45 degree angle)
Grasp a box or elevated beam with feet on the ground. Brace abdominals and do a push-up while keeping
body in straight line and not dropping hips. Ideally, athletes would be at a 45 degree angle as their chest
touches the box. Athletes should use this position if the basic push-up has technical flaws.
Basic
Begin in push-up position with bodyweight supported by
hands and balls of feet. Do a push-up while keeping body
Advanced
in straight line and not dropping hips. For variety, (handstand)
stagger hand position, point toes or slightly Begin in handstand
extend one foot off floor. position. Do a normal
push-up action (use
spotter if needed).
Change hand
placement for added
variety.
Intermediate (decline)
Begin in push-up position with
feet elevated on a box or
mats. Do a push-up while
keeping body in straight
line and not dropping hips.
For variety, stagger hand
position, point toes or
slightly extend one foot off floor.

Pull-Up Progression Do 1-3 sets of 10-20 repetitions.
Basic (horizontal) Intermediate Advanced (slides)

Grasp a bar with feet supported by a box Grasp a bar. Brace abdominals, slightly Grasp a bar. Brace abdominals, slightly
or mat. Brace abdominals, slightly squeeze squeeze shoulder blades and pull body squeeze shoulder blades and pull body up
shoulder blades and pull body up to bar up to bar at chest level. Variations include toward one hand on bar. Without going
at chest level. Make sure to keep body in changing kind of grip, width of grip and back down, slide upper body across to
straight line. Variations include changing adding external weight. other hand and return to down position. Do
kind of grip (i.e., overhand, underhand, al- this in both directions. Variations include
ternating), width of grip and height of box. changing kind of grip, width of grip and
You can also lift one leg off support. adding external weight.
Total Body Progression Do 1-3 sets of 10-20 repetitions.
Basic (jumping jacks/ Intermediate (squat thrusts) Advanced

long striders) From standing position, squat to balanced (squat thrust jumps)
Do traditional jumping jacks. Be sure heels crouch position. Explode out to push-up Same motion as intermedi-
contact ground at each position, and knees position by forcefully extending hips and ate squat thrust, but once you
and hips are slightly bent. Long striders are kicking heels out to straight position on return to crouch position, jump
linear versions of jumping jacks. Swing balls of feet. Do not let hips drop to floor. as high as possible before
straight arms (opposite arm/foot) from Jump back to crouch position then stand. returning to standing position.
shoulder as feet split forward and
backward in opposition.

Static Exercises provided by Lisa Martin, MS, LAT,
ATC, CSCS, and Jeff Richter, CSCS of
Flexibility Exercises St. Vincent Sports Performance.
Hold each position for 20-30 seconds.
Glute Piriformis
Pretzel stretch
Sit on floor with left leg flexed at hip. Bend left knee so it is in line with left
hip. Extend right leg behind you until top of foot is touching ground and
leg is straight. While trying to achieve level hips, lean forward and place
center of chest over left knee.
Static Flexibility Exercises Hold position for 20-30 seconds.
Hamstring
Linear Lateral Medial
Lie on back. Grasp right ham- Same position as linear, but Same position as linear, but slightly turn in
string, keeping it straight, and turn out foot of leg pulled foot of leg pulled toward chest.
pull toward chest. Keep left leg toward chest.
straight with toes pointed up
and heel pressed down.
Groin
V-sit and reach
Sit up with legs apart and toes up. Do not round lower back.
Reach forward with hands. If you can lay your torso and head
on ground, rotate legs internally and
externally to enhance stretch. Also
reach hands toward left leg and
then right leg.
Frog double
Lie on floor on stomach. Slide both knees along floor, bring-
ing them as high as possible toward the chest. Extend legs to
achieve a split single position. Roll hips internally and externally
to change angle of stretch.

Quad/Hip Flexor
Lunge with twist Lunge with elbow down
Place elbow (same side of rear leg) outside front Place elbow (same side of rear leg) next to inside foot of lunge
thigh of lunge leg. Use this arm to press on leg. Collapse core to create thigh separation from rear leg to
thigh and create rotation through core. With- front leg. Shift weight forward to stretch front of rear leg and
out arching low back, shift weight forward back of front leg. Relax and
to stretch front of rear leg. Attempt to breathe deeply because
create a straight line from rear knee exhaling increases depth of
through each thigh to front knee. stretch. Attempt to create a
straight line from rear knee
through each thigh to front
of knee.
Lunge with reach back Lunge with reach back

(opposite side) (same side)
Reach back with opposite arm of rear leg Reach back with arm of rear leg
and grasp rear foot. Pull foot up toward and grasp rear foot. Pull foot to-
buttocks for a front side quad and hip ward buttocks for a front side quad
flexor stretch. Without arching back, and hip flexor stretch. Without arch-
shift weight forward to stretch front of ing back, shift weight forward to
rear leg. Attempt to create a straight stretch front of rear leg. Attempt to
line from rear knee through each create a straight line from rear knee
thigh to front of knee. through each thigh to front of knee.
Quadratus Lumborum
Physio ball Individual Partner
You may need a spotter so you can relax and Start in beginning position of V-sit with hands Same as the individual, but a spotter stands be-
maintain position on physio ball. Lie on left behind head. Lean to one side and place elbow hind you and presses a hand on your shoulder
side with ball under hip. Relax on ball and along knee. Use elbow on thigh to press, caus- blade. Spotter then uses other hand to reach
extend right arm and leg. Keep hips stacked ing rotation as you look up to ceiling. under armpit and grasp front of shoulder. Spot-
on top of each other ter pulls gently, causing
then slightly roll right rotation as you look up to
shoulder toward ball. ceiling.

Static Flexibility Exercises Static Flexibility Exercises
Hold position for 20-30 seconds. Hold position for 20-30 seconds.
Anterior Shoulder Anterior Chest

Standing hands back bar stretch
Stand facing away from bar or mat. Reach
back with palms down toward floor and
grab bar. Move slightly away from bar or
mat, flex at knees and slowly squat. Keep Door
chest up and abdominals tight. stretch/
parallel
bars
With hands
up and elbows
flexed to 90
degrees, lean
into door frame
or parallel bars.
Keep elbows
slightly below
Static Flexibility Exercises or even with
shoulders. Keep
Hold position for 20-30 seconds. chest upright and
abdominals tight.
Calves
Gastrocnemius Soleus
Lean against wall in Same as the gastrocne-
lunge position with mius, but slightly bend
back leg straight knee of back leg Partner chest stretch
and front leg slightly Sit on floor with hands up and elbows flexed at 90 de-
flexed. Place both grees. Have partner stand behind you and reach down to
feet straight ahead. your inside forearm and grab inside upper arm at elbow.
Lean into wall and The partner should place his/her leg along your spine. As
do not let back heel leave you relax, your partner will assist in bracing your core and
ground. Change angle of gently pulling back on arms. If the elbows are higher, the
stretch by slightly turning stretch is centered higher on the chest muscle. Keep chest
back foot in toward body upright and abdominals tight.
(medial gastroc). Change
angle of stretch by slightly
turning back of foot out
(lateral gastroc). These
stretches hit all three angles
of the gastrocnemius.

Wrists
Flexion/extension Medial/lateral Rolls
Grasp one hand and Grasp one hand and gently Roll wrists in circles
gently pull out and down. pull out and in. Alternately in both directions.
Alternately pull out and press pull and press out.
back.
Balance Progression
Basic Intermediate
Stand on one leg with Stand on one leg with knee slightly
knee slightly bent. bent. Swing free leg from front to
back and then swing leg out. Per-
form each swing 10-15 times.
Advanced
Stand on one leg with knee slightly bent.
Hold out arms in front of body and place
free leg back behind. Bend knee into
single leg squat position.

HANDSTAND
TRAINING
PLAN

SET UP YOUR
HANDSTAND TRAINING STATIONS
Learn to support your weight
Pike
support
Push-up
Learn the motion
Starting Heel
and drive
finishing
position

Support your weight
Kick-up/
Invert
Bear weight
on hands
Put it all together
O - HOOT!
WOU DID I
YO

NUTRITION
HANDOUTS
Nutrition
PEDOMETER FACTS AND
FOOD GUIDE PYRAMID
A pedometer is a small, simple device about the size of a pager that you wear at your waist. It automatically records the number of
steps you take by responding to the motion of your hips. It measures any form of activity that involves vertical movement at the hip. This
includes walking, climbing stairs, running, walking on the treadmill and lifestyle activities, such as gardening and raking.
Pedometers are available at most sporting goods or discount stores and cost between $10 and $50. In addition to counting steps,
some models also measure distance traveled, speed, and calories burned.
Benefits of using a pedometer

Pedometers are motivational devices that can:
• Encourage you to increase your physical activity by over-
coming barriers to exercise and help you set fitness goals If you’re just starting out, determine your average steps
• Track your progress toward those goals per day for one week. Then increase your steps by 500
• Measure the effectiveness of your workout by providing per day per week until you reach 10,000.
immediate feedback
• Help you enjoy being physically active by improving your self-
confidence
Correct technique helps you stride toward your goals
Here are some helpful guidelines on how to start using a pedometer.
Take this many steps to improve your health • Decide on personal walking goals.
Experts estimate that aiming for 10,000 steps a day is one way to – Write down your goals, as well as daily step totals.
reach the recommended target for getting regular exercise. You can • Follow directions carefully to make sure the pedometer is in the
work toward this goal by taking a moderately intense walk. Most proper position and securely attached to your waist-band or belt.
people take about 2,000 steps per mile. You also can accumulate – Be sure the pedometer is straight up and down (not tilted) or
steps throughout the day doing routine activities, such as house and it may not register the steps properly.
yard work. Many people will not reach 10,000 steps per day unless • Use the pedometer for several test days to find out how many
they schedule exercise into their daily activity. Most people have steps you are already taking.
fairly sedentary jobs, so we need to get out and walk, jog, dance or – The average American takes about 6,000 steps a day.
do some kind of movement that increases heart rate, even for short Those who are overweight or have a chronic medical condi-
periods of time. tion may take only 2,000 to 4,000 steps a day.
• Take 500 to 1,000 additional steps each day to reach your
personal goal or fit in more steps by walking a little faster as
you progress.
• Children should accumulate 12,000 to 16,000 steps per day.
• Increasing your amount of daily physical activity can have
health benefits even if you cannot reach 10,000 steps per day.
If you want to log minutes one day and pedometer steps the next,
that’s okay as long as you meet your daily activity goal of minutes or steps.
• Girls, 6 to 17: At least 11,000 steps a day

• Boys, 6 to 17: At least 13,000 steps a day
• Adults, 18 or older: At least 10,000 steps a day

Nutrition
PORTION DISTORTION:
HOW MUCH IS TOO MUCH?
Children and teens who are physically active on a regular basis expend more energy than those who aren’t, so they need to take in
more calories from healthy-choice foods (i.e., lean meats, leafy greens and whole grains).
All children require special dietary needs to promote growth and

development. For youth athletes, a strong emphasis should be placed
Caloric Intake
on instilling healthy habits at a young age. Athletes should focus Age Males Females
on obtaining whole grains, quality proteins, leafy greens, fruits and 6-7 1600-1800 1400-1600
natural foods that are minimally processed with high fiber content 8 1600-2000 1600-1800
and low amounts of added sugars. Young athletes need to make 9 1800-2000 1600-1800
sure they consume the right amount of food to replace what they use 10 1800-2000 1800-2000
during exercise. They also need to pay attention to portion sizes, 11 2000-2200 1800-2000
timing of meals, and the various food groups. The goal is to promote 12 2200-2400 2000-2200
healthy eating habits for sports and for life. 13 2200-2600 2000-2200
14 2400-2800 2000-2400
How much?
Daily caloric intake for youth varies based on age and activity Children and teens who aren’t involved in regular physical activity
level. The Food Guide Pyramid (www.mypyramid.gov) can provide will require the lower-end of the suggested total calorie intake levels,
guidance on what kinds of foods and drinks to include in each while athletes involved in moderate- to high-intensity sports and
child’s meals and snacks. To determine caloric needs based on training (i.e., gymnastics, soccer, basketball, tennis, football, sprints
physical activity, what a child does on a regular basis matters more and endurance running) will require the higher-end number of total
than what a child does every once in a while. Most kids and teens calories. Use the table below to reference the suggested total caloric
require somewhere between 1,600 and 2,800 calories per day. intake levels for your athlete based on his/her age and sex.
Relate the portion sizes of what you are eating to everyday items.
Each person in your family needs a different amount of servings per day based on their sex,
age and activity level. Use serving cups or a food scale to see how much food amounts to a serving size, which helps
you judge a reasonable serving. Keep track of how many Food Guide Pyramid servings are in your portions for one
day. When in doubt, guesstimate, or consult with the U.S. Department of Agriculture’s Web site (www.mypyramid.
gov) for tips on how to choose sensible portions.

Nutrition
WHAT TO EAT?
CARBOHYDRATES
Carbohydrates are the primary energy source for physical activity
and are found in nearly all foods we consume (grains, vegetables, Carbohydrates: desirable vs. less desirable
fruits and dairy). At least 50-60 percent of a young athlete’s total
Group Desirable choice Less desirable
daily caloric intake should come from carbohydrates. There are two
choice
categories of carbohydrates: simple (fast absorbing) and complex
(slow absorbing). Complex carbohydrates are generally high in fiber Grains Rye bread, whole wheat White bread, fried
and low in refined sugar. These are better for sustaining energy and bread, multi-grain toasted breads, sugary cereals
should be the largest component of an athlete’s diet. Simple carbo- oats or high fiber cereal
hydrates (high in sugar content) are most appropriate during and im-
mediately after exercise. It is at these times that the body best benefits Vegetable Fresh vegetables (fresh or Canned vegetables,
from foods/sports drinks that provide quick energy and repletion of frozen) fried vegetables
drained energy stores.
Fruit Fresh fruits (fresh or Canned fruits in heavy
frozen) syrup
Dairy Non-fat and low-fat milk, Whole milk, fattening

The next time you choose cereal cheese and yogurt cheeses, heavy creams
at the grocery store, check out the nutrition labels. Opt
for the cereal with more fiber and less sugar rather than Fats, sugar, Food items prepared in Food items prepared in
snacks a plant oil (canola, olive, animal source fats, oils,
the cereal with higher sugar content, which includes hot vegetable), fruit snacks, margarine, trans-fats,
cereals such as oatmeal. low fat granola bars fried snacks
Nutrition
WHAT TO EAT?
PROTEINS
Protein is necessary for proper hormone and
enzyme production in young children, as well
Protein: desirable vs. less desirable
as muscle build and repair after strenuous Desirable choice Less desirable choice
exercise. Active children and young athletes Meats lean cuts, upper fatty cuts, lower quarters
need slightly more protein than non-active quarters
children. Young athletes should have a pro-
Poultry white meat dark meat
tein consumption of 20-25 percent of total
caloric intake. Protein should come from lean and Fish baked fried
low-fat animal sources, as well as beans, legumes and lentils. Beans black beans, white refried beans, canned
Lean protein sources should be consumed at every meal. beans, navy beans (sodium)
(fresh or frozen)
Are you getting enough protein? Another formula used to estimate daily protein intake requirements
for 4-13 year olds is: multiply the child’s body weight (in pounds) by 0.95 and then divide by 2.2. For children ages 14-
18, multiply the child’s body weight (in pounds) by 0.85 and then divide by 2.2. This will give them a range of how many
grams of protein they should eat in a day.

Nutrition
WHAT TO EAT?
FATS AND SUGAR
The smallest area on the Food Guide Pyramid is the fats and include unsaturated fats (plants versus animals, and liquid versus
sugars group. Some fat is important for protecting and insulating solid), referred to as monounsaturated or polyunsaturated fats.
organs, producing hormones and for supporting vitamin uptake. Refined sugar (i.e., grain sugar, high fructose corn syrup) should
However, some fats are better than others. Avoid saturated and also be avoided as much as possible. Choose foods and bever-
trans-fats, especially after being physically active because it slows ages low in added sugars and other caloric sweeteners.
down the intake of necessary nutrients. Healthier choice fats
Fats and sugar: desirable vs. less desirable

Desirable choice Less desirable choice
Where are fats hidden in foods?
Fat-free or low-fat salad dressing, Mayonnaise, heavy salad dress-
Make your next sandwich without mayonnaise; try a non-fat or low-fat milk smoothie, ings, milk shakes, cakes, cookies,
low-fat dressing or honey mustard instead. The next time sugar-free Jell-O pudding, veg- pastries, margarine, butter, lard,
you have milk, yogurt or cheese, look for a reduced- or etable spreads, olive oil, canola animal fat oils, candy.
fat-free version. oil, vegetable oil, nuts, avocados,
sugar-free candy.
Nutrition
WHAT TO EAT?
HYDRATION
Stay hydrated! Few things are more counterproductive to physical mechanism is not a perfect mechanism; once you are thirsty, you are
performance than inadequate hydration, so consume water through- already dehydrated. Drink before you get thirsty.
out the day. Minor dehydration, even as little as 2 percent, impairs
concentration, coordination, reaction time and stamina. Children The following are suggestions to help maintain proper hydration:
do not tolerate temperature extremes as well as older athletes; they • 10-12 cups of water a day
produce more body heat and sweat less than adults. Therefore, spe- • 1.5-2.5 cups before activity
cial attention should be placed on making sure young athletes have • 1-1.5 cups during activity (every 15-20 min.)
adequate fluid intake before, during, and after activity. The thirst • 2 cups for every pound lost after activity (1 cup = 8oz)
Are you hydrated enough? Protein: desirable choices vs. less desirable
Young athletes should drink fluids often. Have par- choices
ents purchase a water bottle (at least 24 oz.) for their
Desirable choice Less desirable choice
children and fill it at the beginning of the day. Children
should take sips from the water bottle during the day Pure water, low-sugar flavored Coffee, tea, soda, alcoholic
and refill it at least two or three times before an after- water, low-sugar or no-sugar added beverages, eggnog (fattening),
juices (100% fruit juice), sports milkshakes, sugary fruit juices
school practice. drinks

Nutrition
WHEN
TO EAT?
The average stomach requires about three to four hours to empty During an event
its contents, depending on what and how much was eaten. In an Athletes get tired after 1-3 hours of continuous moderate to high
ideal situation, a child athlete should not go more than four hours intensity exercise. You could possibly delay fatigue by 30-60 minutes
without eating. Within the normal waking hours for most children, 3 by giving your athlete sources of carbohydrates during exercise or
meals and 1-2 snacks should be consumed throughout the day. Go- rest periods. A cup of sports drink should be consumed every 15 to
ing for long periods of time without eating may cause energy levels 30 minutes during long bouts of exercise, which will help replenish
to drop and encourage binge eating. Without eating ever 3-4 hours, fluids and carbohydrates. Sports bars, granola bars and fruit are
a child’s muscles typically do not get the fuel they need to repair, examples of small digestible snacks that may be used to replace
which results in less than desirable recovery and possible growth or carbohydrates between routines.
developmental delays.
Post-event
During the first 30 minutes after exercise, an athlete’s body can
Read below for some pre-, during and post-event tips. take in and utilize nutrients better than waiting for longer periods of
Pre-event time. Therefore, a recovering athlete should have a healthy post-
The ideal pre-event snack should contain 300-500 calories primar- game meal or snack as soon as possible. An immediate post-game
ily from complex carbohydrates rather than simple carbohydrates, snack of fruit, granola bars or sports bars will aid in immediate
as they burn slower. The meal should also contain small amounts replacement of carbohydrates used during the event. If you have
of protein and healthy fat to sustain energy during the competition. an athlete who is not hungry right after exercise, encourage him/
The pre-event meal should be eaten at least 1.5-2 hours before her to drink sports drinks, juice boxes, or low fat chocolate milk until
competition to allow proper digestion. This may vary depending on the desire for eating returns. A full post-event meal should consist of
the amount of nervousness the athlete may feel in his/her stomach. complex carbohydrates and proteins to aid in restoring and repairing
The youth athlete should drink at least 1-2 cup (8-16 oz.) of water his/her young body.
an hour before exercise, and 4-6oz 15 minutes prior to maintain Incorporating small healthy snacks throughout the day controls
optimal hydration. Here are some examples of pre-event meals: your appetite and promotes
growth and recovery. Add
• Low-fat yogurt and a whole wheat or rye bagel with cream small snacks (100-300
cheese calories) to your daily
• Apple slices with peanut caloric total. Make sure
butter and 100% fruit your snacks contain healthy
juice servings from various
• Low-fat cottage food groups from
cheese, grapes the Food Guide
or peaches and Pyramid (see
unsweetened juice MyPyramid on
• Turkey sandwich page 32).
on rye bread (small
serving)

Nutrition
HEALTHY
SNACKING
Proper planning by parents and coaches ensures that athletes Approx. calories: Approx. calories: Approx. calories:
won’t be tempted to snack from the vending machine or concession 100 200 300
stand. Plan to bring snacks that contain healthy servings from various
food groups in the Food Guide Pyramid (www.mypyramid.gov). Try these snacks when Try these ideas for Try these snacks to give
you’re not extremely small meals before yourself a boost before
hungry, but you’d like early morning workouts an afternoon workout
a little something. or between lunch and or following one.
dinner
What types of food are better- 1 large apple ½ bagel with 1 tbsp 1 large handful of trail
choice snacks for on the go or at competitions? Incorpo- light cream cheese mix
rate healthy snacks from the various groups of the Food 1 medium banana 1 cup vanilla soy milk energy bar (watch out
Guide Pyramid, where you can get ideas of natural, with half banana for fat content!)
colorful food sources within the food groups. Healthy string cheese cereal bar and 4 oz. 1 cup yogurt with
snacks include: orange juice ¼ cup grape-nuts
• Portable low-fat yogurt 9 baby carrots with 1 cup low fat milk and Hummus in a whole
hummus two Oreos wheat pita
• Cottage cheese with fruit and/or fruit cups
• Peanut butter on whole wheat toast and half an apple 1 small waffle 4 oz. pudding and Peanut butter sandwich
two sugar-free cookies on raisin toast
• Baby carrots, celery
3 cups of light micro- 1 medium apple and 1 cup of hot chocolate
• Whole-grain, ready-to-eat cereal with low-fat or skim milk
wave popcorn 1 oz. cheddar cheese and 1 ½ graham
• Animal crackers and a box of raisins crackers
• Teddy Grahams
½ Pop-Tart English muffin with
• Fat-free pudding cups 1 tbsp peanut butter
• String cheese
1 cup skim milk
• One slice whole wheat pita bread with 1 oz. sliced
1 fun-size candy bar
turkey breast and mustard
• ½ oz. baked tortilla chips with 2 tbsp salsa 1 mini box of cereal
• Fig Newtons 1 can of soup
• ½ whole wheat toasted bagel (4-inch diameter) with 1 1 squeezable yogurt
tbsp sugar-free jam
• 3-4 cups microwave popcorn
• Low-fat pudding and 100 percent, no-sugar added
apple juice

Daily Exercise Log
Participant’s Name __________________________________________________________________________________________
Gym Club__________________________________________________________________________________________________
Date Started________________________________________________________________________________________________
Week Activities #of Minutes or Week Activities #of Minutes or

Pedometer Steps Pedometer Steps
Mon Mon
Tues Tues
Wed Wed
Thurs Thurs
Fri Fri
Sat Sat
Sun Sun
GOALS GOALS
Week Activities #of Minutes or Week Activities #of Minutes or

Pedometer Steps Pedometer Steps
Mon Mon
Tues Tues
Wed Wed
Thurs Thurs
Fri Fri
Sat Sat
Sun Sun
GOALS GOALS
Fitness and Nutritional Goals______________________________________________________

_______________________________________________________________________________
_______________________________________________________________________________
www.usagym.org/fitness

Northern Elite Leads
National Gymnastics Day
Club Fundraising
By Scott Bregman
C
apping off 2011’s Year of the Handstand on Sept. Jose, Calif., $18,012.60, and Gymnastics World and Cheer
17, 2011, which marked National Gymnastics in Broadway Heights, Ohio, $17,935.10, were the second
Day, gymnastics clubs across the country completed and third highest fundraisers, respectively.
fundraising efforts for the Children’s Miracle Network
Individually, the top fundraiser was Abby Villenauve of
Hospitals. Since 2001, gymnastics clubs across the country
Gymnastics World in Broadview Heights, Ohio, who collected
have helped raise more than $1.5 million for CMN,
$7,642.02. Shelly Katz and Mary
including $120,050 this year. The
Kate Cacchione, both of Northern
monies raised will be distributed
Elite, finished second and third in
to Children’s Miracle Network
overall fundraising with $4,555
Hospitals locally, based on where
and $4,550, respectively.
the money was raised.
Noreen Cacchione, owner of
The nationwide celebration of Northern Elite and third-place
gymnastics also included more individual fundraiser Mary Kate’s
than 20,000 individuals joining mom, says her club put on a
together to set a new world record benefit show, choreographed by
for most simultaneous handstands Noreen Cacchione
the athletes and staff of Northern
performed. Elite. The show, called “Miracles,” garnered participation
This year, Northern Elite Gymnastics and Cheer in Flanders, from around 130 athletes.
N.J., raised $22,171 and was the top gym club in money “The event brings out the best in our program,” Cacchione
raised. For their efforts, Northern Elite will receive a $1,500 said. “Across the gym, we come together as a team to help
AAI gift certificate and a $200 USA Gymnastics Member others in need. Everyone is a part of it, and the energy is
Services gift card, which can be used for educational courses, amazing. The experience is so rewarding.”
sanctions or memberships. California Sports Center in San
The Northern Elite team
14
14 Q IUQE U•E J•A NJ UA AN RU YA R2Y0 12 20 1 2
T E TC EH CNHI N

California Sports Center
“We believe it’s
important to take the
time to celebrate our
sport,” Brown said,
“And the fact that we
are helping make a
difference for patients
at the Children’s Shelly Katz
Hospital of Oakland
keeps us focused on how to
Gymnastics World and Cheer
improve the event each year.”
The third-place club, Gymnastics

World and Cheer, is owned and
operated by Ron and Joan Ganim.
The Ganims’ club received a $750
AAI gift certificate and a $200
USA Gymnastics Members Mary Kate Cacchione
Serviced gift card for their

Cacchione, whose gym has raised funds for CMN efforts.
each of the last four years, says Northern Elite
Gymnastics World and Cheer has a long history of
participates in other charitable fundraisers through
excellence as part of the National Gymnastics Day and
out the year as well.
CMN fundraising, bringing in the most funds in
“Everyone wants to be a part of this,” 2007, 2008, 2009 and 2010, and their third
Cacchione explained of her club’s place finish in 2011 marked the eighth time in
extraordinary participation. “The which they have participated in the event.
community totally gets it. They embrace
“Having the opportunity to let our kids
the opportunity to help others.”
Abby know that there is another dimension
Villenauve
in others lives [makes this event a
Christopher Brown, director of second-
priority],” the Ganims said.
place California Sports Center, says that the
majority of his club’s fundraising came from a Later, the couple added
cartwheel-a-thon during which 14,124 cartwheels that the event provides
were performed in just three hours. an excellent opportunity to teach youngsters about
compassion and gratitude.
Brown, whose club won a $1,000 AAI gift card
and $200 USA Gymnastics Member Services For more information on National Gymnastics Day, visit
gift card, says they host their event in a large, www.usagymclub.com! Mark your calendars now for
outdoor field National Gymnastics Day 2011 on September 22.
and create a
big event that
includes a dunk
tank, face painting,
retail sales and a
silent auction, which
also contribute to the
funds raised for
Chris Brown CMN. Ron & Joan Ganim
JANUARY 2012 • TECHNIQUE 15

USA Gymnastics Fitness Challenge
PLEDGE FORM
41
2012 USA Gymnastics Fitness Program
Gymnast’s Name _________________________________________
_____________________________Gymnastics School and USA Gymnastics clubs across the country are participating in a nationwide
fundraiser as part of the USA Gymnastics Fitness Program for Children’s Miracle Network Hospitals on______________________, 2012.
Your donation is 100% tax deductible and the money will stay in our community and go to a children’s hospital. You may make a flat donation
at this time, or after the event, I can come back and let you know how many strength exercises, skills, or flips I have done.
Name Phone Flat donation OR Donation for up to $100 Sub-Total
John Smith (123) 555-0393 $25.00 $25.00
Jane Mills (321) 555-5405 $0.25 (i.e. gymnast does 50) $12.50
Make checks payable to Children’s Miracle Network Hospitals. TOTAL: $
Club Owner
For Coach/
For Coach/
Club Owner
Total money collected for Children’s Miracle Network Hospitals is $_____________________.
Use Only
Use Only
Thank you for your help with your donation to the less fortunate in our community.
Official signature: ________________________________ # of completed strength/flips/cartwheels: ______Date: _____/______/2012
Helping
Kids in Need
“I became involved with Children’s Miracle Network Hospitals about 20 years
ago, before I was even married or had children of my own. As you can imagine,
my life was completely changed forever after winning the Olympics in 1984! I
was getting 25-50 phone calls a day just for charity work and appearances. After
a few years of trying to do as many of those as I could, I decided I wanted to do
Join Mary Lou Retton in supporting
more than just lend my name to an organization’s “letterhead” or send in an auc-
the funraising to benefit Children’s tion item. I wanted to make an impact...a difference!
Miracle Network Hospitals.
Children have always been a passion of mine. If that whole “Olympic thing”
Follow the easy step-by-step
didn’t work out for me, my plans were to go into early childhood development.
directions below to create your So helping raise funds for children’s hospitals was a perfect fit for me.”
online giving page at www.
Mary Lou Retton
helpmakemiracles.org/ 1984 Olympic all-around champion
event/usagym Children’s Miracle Network Hospitals spokeswoman
THANK YOU!
By hosting the USA Gymnastics Fitness Program, you have taken an active role in your community merely by
doing something you love: teaching gymnastics. The skills your students learn in this program will provide a basis
for them to participate in other sports and activities. In addition, these kids will gain not only healthy lifestyle
habits, but also self-confidence and socialization skills.
You and your students are also helping children who are suffering from illness or disease in your community by
raising money for Children’s Miracle Network Hospitals as part of National Gymnastics Day. The great thing is
that 100 percent of the funds your students raise remain in your community to benefit your local Children’s Miracle
Network Hospital.
Please visit www.usagym.org/fitness for additional resources related to this program. Thank you once again for
your participation in the 2012 USA Gymnastics Fitness Program. We hope that helping children through this
program will be a tradition in your gym club for years to come.
Acknowledgements
USA Gymnastics would like to thank St. Vincent Sport Performance of Indianapolis for providing the content for the exercise
and nutrition in this booklet. A special thank you to Jeff Richter CSCS; Stephanie Young, CSCS; Lisa Martin, MS, LAT, ATC,
CSCS; Marvin Sharp and Sharp’s Gymnastics Academy; Allison Anders; Nasha Manitkul-Davis; Elizabeth Gantner; Sarah
Gantner; Grace Goug; Sajee Grindea; Chow Grindean; Drew Hargrave; Owen Hargrave; Madison Hargrave; Emma
Petrache; Bridget Sloan and DeZaree Thompson

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THE USA GYMNASTICS

Register online at www.usagym.org/fitness

KEY 2012 DATES

2 2012 USA Gymnastics Fitness Program

2012 USA Gymnastics Fitness Program 3

4 2012 USA Gymnastics Fitness Program

2012 USA Gymnastics Fitness Program 5

6 2012 USA Gymnastics Fitness Program

Measuring your heart rate (beats per minute) can

* The target heart rate for children depends on

2012 USA Gymnastics Fitness Program 7

8 2012 USA Gymnastics Fitness Program

2012 USA Gymnastics Fitness Program 9

10 2012 USA Gymnastics Fitness Program

2012 USA Gymnastics Fitness Program 11

12 2012 USA Gymnastics Fitness Program

2012 USA Gymnastics Fitness Program 13

14 2011 USA Gymnastics Fitness Program

2012 USA Gymnastics Fitness Program 15

Depth Drop to Depth Jump

* This exercise can be done with a weighted

16 2012 USA Gymnastics Fitness Program

Exercise Progressions St. Vincent Sports Performance.

Core Progression Do 1-3 sets of 10-20 repetitions.

Basic Intermediate Advanced

Core Progression Do 1-3 sets of 10-20 repetitions.

Basic Intermediate Advanced

2012 USA Gymnastics Fitness Program 17

Core Progression Do 1-3 sets of 10-20 repetitions.

Basic Intermediate Advanced

Core Progression Do 1-3 sets of 10-20 repetitions.

18 2012 USA Gymnastics Fitness Program

Basic (lateral step) Intermediate Advanced

Hip flexions (dynamic)

2012 USA Gymnastics Fitness Program 19

Sit Back Squat

Basic (high squat/ Intermediate (medium squat) Advanced (low squat)

Squat Progression Do 1-3 sets of 10-20 repetitions.

Basic (starting with beam/box)

Intermediate (medium squat)

20 2012 USA Gymnastics Fitness Program

Basic (linear/step back) Intermediate (lateral) Advanced (scorpion/curtsey)

Push-Up Progression Do 1-3 sets of 10-20 repetitions.

2012 USA Gymnastics Fitness Program 21

Basic (horizontal) Intermediate Advanced (slides)

Total Body Progression Do 1-3 sets of 10-20 repetitions.

Basic (jumping jacks/ Intermediate (squat thrusts) Advanced

22 2012 USA Gymnastics Fitness Program

Flexibility Exercises St. Vincent Sports Performance.

Hold each position for 20-30 seconds.

Static Flexibility Exercises Hold position for 20-30 seconds.

Static Flexibility Exercises Hold position for 20-30 seconds.

2012 USA Gymnastics Fitness Program 23

Lunge with reach back Lunge with reach back

Static Flexibility Exercises Hold position for 20-30 seconds.

24 2012 USA Gymnastics Fitness Program

Anterior Shoulder Anterior Chest

2012 USA Gymnastics Fitness Program 25

Static Flexibility Exercises Hold position for 20-30 seconds.

26 2012 USA Gymnastics Fitness Program

2012 USA Gymnastics Fitness Program 27

Learn the motion