5 PHASES
Pre-Competitive Phase (3-6 years old)
Pre-Competitive Phase (3-6 years old)
passionate love and understanding in the sport. If we were to liken this to growing a tree, this phase
would deal with first selecting the seeds and then deciding where exactly we’d like to plant them.
This phase is so important as its from which everything else must stem.
Let’s begin with selection. In order to achieve competitive success we must first ensure that we’re
investing our time and skill into the gymnasts with the most talent. If not then we’re not doing our
best job as a competitive coach. The quality of gymnastics we produce is a product of both
controllable and uncontrollable factors. Talent is one of those uncontrollable things, but how we
select it is completely controllable! We just have to make that selection very early on and with a
limited amount of information.
investing our time and skill into the gymnasts with the most talent. If not then we’re not doing our
best job as a competitive coach. The quality of gymnastics we produce is a product of both
controllable and uncontrollable factors. Talent is one of those uncontrollable things, but how we
select it is completely controllable! We just have to make that selection very early on and with a
limited amount of information.
There are 3 classifications of talent:
1. There’s technical/kinetic talent which is the ability to move functionally, figure out skills, and know
where our body is in space.
2. Next there’s psychological talent which is our ability to be courageous, driven, persistent and
disciplined through unavoidable adversity.
3. Finally there’s physical talent which involves features like size, physique, proportions, strength,
anatomical range of motion and integrity.
When we measure talent we need to take into account all three of these together. Obviously the
parents must be lovely, dedicated and in alignment with the process too :)
Coaching gymnasts in this phase is all about enthusiasm and leading by example. Using imagery and
relating the things we want most with those things that they are already so passionate about
(ex. superheroes, animals, imagination). Simple and effective wording is huge! Prime challenges for
this phase are general behaviour, impatience regarding repetitions and demanded focus/attention to
detail, and experiencing mental & physical fatigue.
1. There’s technical/kinetic talent which is the ability to move functionally, figure out skills, and know
where our body is in space.
2. Next there’s psychological talent which is our ability to be courageous, driven, persistent and
disciplined through unavoidable adversity.
3. Finally there’s physical talent which involves features like size, physique, proportions, strength,
anatomical range of motion and integrity.
When we measure talent we need to take into account all three of these together. Obviously the
parents must be lovely, dedicated and in alignment with the process too :)
Coaching gymnasts in this phase is all about enthusiasm and leading by example. Using imagery and
relating the things we want most with those things that they are already so passionate about
(ex. superheroes, animals, imagination). Simple and effective wording is huge! Prime challenges for
this phase are general behaviour, impatience regarding repetitions and demanded focus/attention to
detail, and experiencing mental & physical fatigue.
Young gymnasts admire you as a coach so NEVER show anger, instead show genuine
solution-focused upset and concern when gymnasts show undesirable actions. This is the most
relatable emotion and will yield the most effective, open communication to achieve a necessary
change. Use their admiration for you to their advantage. Maintain an accountability to your word via
a 'zero tolerance' demand for improper training behaviour and work ethic. This allows obstacles to be
confronted immediately. The strict approach also puts a pressure on young gymnasts allowing us to
assess their personality, measure their psychological talent/disposition, and receive the signals for
what it is they need.
solution-focused upset and concern when gymnasts show undesirable actions. This is the most
relatable emotion and will yield the most effective, open communication to achieve a necessary
change. Use their admiration for you to their advantage. Maintain an accountability to your word via
a 'zero tolerance' demand for improper training behaviour and work ethic. This allows obstacles to be
confronted immediately. The strict approach also puts a pressure on young gymnasts allowing us to
assess their personality, measure their psychological talent/disposition, and receive the signals for
what it is they need.
Phase 1: Developmental Phase (5-9 years old)
selected a strong and talented team of young gymnasts ready to be shaped, and it's important that
they recognize their accomplishment already even as 6 year olds.
Goal 1: Introduce them to the world’s best gymnasts and the most exciting high level skills, while
passionately educating them and drawing attention to the awe and aesthetic behind it all. Having a
gymnastics hero and long term goals to aspire to from a very young age is an incredibly powerful tool.
It allows the gymnasts to embody an attitude and demeanor that is beyond any coachable words and
it will shows in the way they move and do their gymnastics!
passionately educating them and drawing attention to the awe and aesthetic behind it all. Having a
gymnastics hero and long term goals to aspire to from a very young age is an incredibly powerful tool.
It allows the gymnasts to embody an attitude and demeanor that is beyond any coachable words and
it will shows in the way they move and do their gymnastics!
Goal #2: Give the gymnasts a taste of pride and accomplishment in the sport so to further build their
identity as an elite-stream gymnast. This can be a bit of a controversial area but having awareness of
the manner in which it is to be done is crucial. At this phase gymnasts provide the least amount of
resistance to push, especially if they’ve been normalized to it in the pre-competitive selection phase.
If the pre-competitive phase is too relaxed it can sell young gymnasts into an incorrect expectation of
the sport. This can be a leak source when it comes to athlete retention if gymnasts fall in love with
what the competitive sport ultimately is not. Hard work is not an option for gymnasts who want
competitive success, and so strategic push is necessary!
In Phase 1 both parents and coaches have the easiest ability to put their foot down and kindly
demand commitment. This is an important quality exclusive to this phase. Demanding push can
sound extreme, but what's important to remember is that its "kind" push. As coach and parent
we are on their team! Glorify their small wins!
In competitive sport, gymnasts do not have the luxury of taking their time and tip-toeing comfortably
towards true hard work. Besides, tip-toeing proves to be a lot more stressful in the end as it will feel
as though the intensity is always increasing relative to their current norm. Instead they should be
immediately immersed. We must take the gymnasts and show them where their limits are and then
also how to surpass them, so that they can experience the greater pride of being "really good". It's
hard to hate something you're good at. They will typically not have the discipline on their own to
achieve this to the necessary degree that such a competitive sport demands.
In phase 1 while we're able, we must kindly and supportively show them their limits. It can help as
parent and coach to differentiate between what stresses are intrinsic to the competitive sport itself
and what stresses are truly the imposition of the coach. A coach who does not holds gymnasts to an
honest standard and fails to set them up for competitive quality gymnastics is not an easy coach, they
they are a bad coach. On the other hand, a coach who holds gymnasts to an honest standard and
puts priority on the right things is not necessarily a hard coach. What distinguishes a hard coach from
an easy coach is not the difficulty of the sport itself but rather the quality of their communication,
education and craftmanship in supporting them through the hard sport.
identity as an elite-stream gymnast. This can be a bit of a controversial area but having awareness of
the manner in which it is to be done is crucial. At this phase gymnasts provide the least amount of
resistance to push, especially if they’ve been normalized to it in the pre-competitive selection phase.
If the pre-competitive phase is too relaxed it can sell young gymnasts into an incorrect expectation of
the sport. This can be a leak source when it comes to athlete retention if gymnasts fall in love with
what the competitive sport ultimately is not. Hard work is not an option for gymnasts who want
competitive success, and so strategic push is necessary!
In Phase 1 both parents and coaches have the easiest ability to put their foot down and kindly
demand commitment. This is an important quality exclusive to this phase. Demanding push can
sound extreme, but what's important to remember is that its "kind" push. As coach and parent
we are on their team! Glorify their small wins!
In competitive sport, gymnasts do not have the luxury of taking their time and tip-toeing comfortably
towards true hard work. Besides, tip-toeing proves to be a lot more stressful in the end as it will feel
as though the intensity is always increasing relative to their current norm. Instead they should be
immediately immersed. We must take the gymnasts and show them where their limits are and then
also how to surpass them, so that they can experience the greater pride of being "really good". It's
hard to hate something you're good at. They will typically not have the discipline on their own to
achieve this to the necessary degree that such a competitive sport demands.
In phase 1 while we're able, we must kindly and supportively show them their limits. It can help as
parent and coach to differentiate between what stresses are intrinsic to the competitive sport itself
and what stresses are truly the imposition of the coach. A coach who does not holds gymnasts to an
honest standard and fails to set them up for competitive quality gymnastics is not an easy coach, they
they are a bad coach. On the other hand, a coach who holds gymnasts to an honest standard and
puts priority on the right things is not necessarily a hard coach. What distinguishes a hard coach from
an easy coach is not the difficulty of the sport itself but rather the quality of their communication,
education and craftmanship in supporting them through the hard sport.
We must maintain a honest and healthy stressful pressure on the gymnasts from the very get-go, and
with this we must demonstrate and communicate the desired outlook and attitude by which we want
our gymnasts to positively respond to such pressures. Growth happens outside of our comfort zone
and the more we gain experience with this the better we get at it. Just like goal #1 above, this too is
a largely incommunicable lesson that must be directly experienced. As they begin to gather up these
experiences of pride, it won’t be long before they become intrinsically hooked and develop a drive
and confidence to want to seek it out on their own. In the end this is far more valuable than the initial
stress experienced at the time. They get a taste of what strong effort achieves and learn to adore the
struggle, setting then up for an easier future.
with this we must demonstrate and communicate the desired outlook and attitude by which we want
our gymnasts to positively respond to such pressures. Growth happens outside of our comfort zone
and the more we gain experience with this the better we get at it. Just like goal #1 above, this too is
a largely incommunicable lesson that must be directly experienced. As they begin to gather up these
experiences of pride, it won’t be long before they become intrinsically hooked and develop a drive
and confidence to want to seek it out on their own. In the end this is far more valuable than the initial
stress experienced at the time. They get a taste of what strong effort achieves and learn to adore the
struggle, setting then up for an easier future.
Goal #3: Meticulously drill-in and mandate the detailed shapes and specific movement patterns that
are universal to all events. These are the precious physical units that build everything! I don't think I
really need to say any more with regards to this. It speaks for itself. You can always pick out an older
gymnast who's had a good developmental base from one who hasn't. They move differently!
are universal to all events. These are the precious physical units that build everything! I don't think I
really need to say any more with regards to this. It speaks for itself. You can always pick out an older
gymnast who's had a good developmental base from one who hasn't. They move differently!
Phase 2: Age of Reason/Nurtured Independence (9-13 years old)
Of course there’s a gradual weaning to it all! This is an age where we begin to see children gain a
sense of maturity and autonomy. They want to do things for themselves and they want to have a
personal reason behind doing what they do. It’s less about “I do it because it makes my coach/parents
happy”. We usually know we’ve hit this developmental milestone when we are no longer able to
sternly demand adherence and get a acceptable result.
This is a critical phase and its so necessary when it comes to mitigating burnout as burnout doesn’t
necessarily happen because an athlete is pushed too hard, but rather is the result of an athlete who
has not built his own intrinsic relationship with the sport and is busy fulfilling someone else’s dreams.
Continuing to coach a gymnast in phase 2 as if they're in phase 1 may make them develop resistance
towards what we ultimately want them to love.
necessarily happen because an athlete is pushed too hard, but rather is the result of an athlete who
has not built his own intrinsic relationship with the sport and is busy fulfilling someone else’s dreams.
Continuing to coach a gymnast in phase 2 as if they're in phase 1 may make them develop resistance
towards what we ultimately want them to love.
Hopefully by this time the young gymnasts have successfully passed through Phase 1, expanded
their stress thresholds, and achieved much pride in their results and abilities along the way. At this
time as a coach we move away from micromanaging training and shift gears to more of a
macromanaging role. In other words providing standards, goals and deadlines but not being so
concerned with the nitty-gritty of how they get there. At this time we allow the gymnasts to fail and
feel the stresses of procrastination and avoidance. It puts the onus on them, gives them time to feel
the stress themselves and seek their own realizations and solutions. things may seem a bit chaotic
at first as they adjust to their new responsibility. This is productive chaos.
their stress thresholds, and achieved much pride in their results and abilities along the way. At this
time as a coach we move away from micromanaging training and shift gears to more of a
macromanaging role. In other words providing standards, goals and deadlines but not being so
concerned with the nitty-gritty of how they get there. At this time we allow the gymnasts to fail and
feel the stresses of procrastination and avoidance. It puts the onus on them, gives them time to feel
the stress themselves and seek their own realizations and solutions. things may seem a bit chaotic
at first as they adjust to their new responsibility. This is productive chaos.
It's still important during this phase that we are getting results and developing gymnastics to a
competitive standard. Waling this tight-rope is the art of coaching. We have to be sneaky in the
ways that we ensure this. Basics and conditioning must maintain an acceptable standard that is
priority over advanced skills. We can use the gymnast's want to practice advanced skills in order to
incentivize developing good basics.
These are the final years before gymnasts move into their pubescent years and we want to get as
much headway as possible. When done properly this can be one of the most fun phases as we
have the opportunity to take these gymnasts through the motions of some very advanced skills and
develop their muscle-memory while they’re still light enough to spot lots.
competitive standard. Waling this tight-rope is the art of coaching. We have to be sneaky in the
ways that we ensure this. Basics and conditioning must maintain an acceptable standard that is
priority over advanced skills. We can use the gymnast's want to practice advanced skills in order to
incentivize developing good basics.
These are the final years before gymnasts move into their pubescent years and we want to get as
much headway as possible. When done properly this can be one of the most fun phases as we
have the opportunity to take these gymnasts through the motions of some very advanced skills and
develop their muscle-memory while they’re still light enough to spot lots.
Phase 3: The Growth Years (12-16 years old)
It’s pretty easy to determine when gymnasts have hit this developmental phase. With puberty comes
the physical growth spurts and also a whole new set of socio-psychological challenges. We’ll start by
diving into the physical ones.
the physical growth spurts and also a whole new set of socio-psychological challenges. We’ll start by
diving into the physical ones.
With growth spurts we don’t only see a loss in strength, flexibility and skills but we also see a huge
increase in susceptibility to injury. The centre of mass shifts and the body’s calibration system is
thrown completely out of whack as we fight to control these longer levers and increased body weight.
This affects coordination.
The bones grow first and there is a 7-11 month period where the soft tissue must slowly remodel itself
to these growth stresses. This is why we see flexibility and mobility have such a big set back. The
bones grow but the connective tissue lags behind. This along with longer levers and a heavier weight
puts a new and incredible stress onto the joints and soft tissue. As you can see, this a recipe for
serious injury if we are not careful
increase in susceptibility to injury. The centre of mass shifts and the body’s calibration system is
thrown completely out of whack as we fight to control these longer levers and increased body weight.
This affects coordination.
The bones grow first and there is a 7-11 month period where the soft tissue must slowly remodel itself
to these growth stresses. This is why we see flexibility and mobility have such a big set back. The
bones grow but the connective tissue lags behind. This along with longer levers and a heavier weight
puts a new and incredible stress onto the joints and soft tissue. As you can see, this a recipe for
serious injury if we are not careful
On the socio-psychological side of things, having time outside of the gym to spend with friends
becomes becomes more valuable, and unfortunately this all happens at a time when gymnasts
experience setbacks in their gymnastic ability. This combination can be extremely demoralizing if the
new Phase 3 expectations are not made clear in advance. This is another big leak area when it
comes to athlete retention. It's all about getting gymnasts through this stumbling block!
It's important that we educate gymnasts in Phase 2 to be prepared and understand this inevitable
and necessary part of the process. It's not a setback! We must learn to value and recognize new
kinds of training wins. It's no longer as much about advancing difficult skills its about maintaining
conditioning and basics.
Ultimately as coach the number one thing we can do is just be there and show we care. If we need to
modify hours we can do so as long we keep our conditioning and basics goals clear. Test often to
ensure gymnasts are not falling hugely behind as big catch ups are the worst, especially when
preventable.
It’s super important we have a strong team culture dynamic so that they can find comfort, security and
a family-bond within the gym. This can fill the need for seeking out more social connections outside
of the gym. And lastly, continuing to have a passion for sport at a world-class level will provide long
term ambitions to fuel gymnasts through the tough plateau/dip that is Phase 3.
becomes becomes more valuable, and unfortunately this all happens at a time when gymnasts
experience setbacks in their gymnastic ability. This combination can be extremely demoralizing if the
new Phase 3 expectations are not made clear in advance. This is another big leak area when it
comes to athlete retention. It's all about getting gymnasts through this stumbling block!
It's important that we educate gymnasts in Phase 2 to be prepared and understand this inevitable
and necessary part of the process. It's not a setback! We must learn to value and recognize new
kinds of training wins. It's no longer as much about advancing difficult skills its about maintaining
conditioning and basics.
Ultimately as coach the number one thing we can do is just be there and show we care. If we need to
modify hours we can do so as long we keep our conditioning and basics goals clear. Test often to
ensure gymnasts are not falling hugely behind as big catch ups are the worst, especially when
preventable.
It’s super important we have a strong team culture dynamic so that they can find comfort, security and
a family-bond within the gym. This can fill the need for seeking out more social connections outside
of the gym. And lastly, continuing to have a passion for sport at a world-class level will provide long
term ambitions to fuel gymnasts through the tough plateau/dip that is Phase 3.
Phase 4: The Super-Human (15-19 years old)
This phase is so precious! If we’ve done a good job in Phase 3 staying healthy and optimizing the
physical condition and basics then we are in for a ride! I don’t know what it is about this phase but it
yields the fastest learning rate of all the phases. This is a time where the focus of training must be
heavily play-based. We must allow our gymnasts to play with and try as many skills as possible (in a
safe manner of course! but huck & chuck nonetheless). Not only will we get a large increase in skills,
but it will also allow us to see where each gymnast’s strengths are and what skills they’re specifically
best wired to do.
physical condition and basics then we are in for a ride! I don’t know what it is about this phase but it
yields the fastest learning rate of all the phases. This is a time where the focus of training must be
heavily play-based. We must allow our gymnasts to play with and try as many skills as possible (in a
safe manner of course! but huck & chuck nonetheless). Not only will we get a large increase in skills,
but it will also allow us to see where each gymnast’s strengths are and what skills they’re specifically
best wired to do.
The hardest part about this phase is getting here! By this time the coach can provide technical support
here and there as well as be a supportive leader, but nothing will foster greater drive and push more
than that of the teammates. So just as important as it is to get a gymnast to phase 4 is getting a team
of gymnasts there that has a rich and passionate culture capable of holding each other accountable,
pushing each other and making training fun and fulfilling. This is necessary for a successful program.
here and there as well as be a supportive leader, but nothing will foster greater drive and push more
than that of the teammates. So just as important as it is to get a gymnast to phase 4 is getting a team
of gymnasts there that has a rich and passionate culture capable of holding each other accountable,
pushing each other and making training fun and fulfilling. This is necessary for a successful program.
Time must still be allotted for further development of event basics with careful technical guidance from
the coach. Good basics are more important than ever! Basic does not mean easy! It means from which
advanced skills are based. We must always improve the technique of our basics so that they can
support the difficult skills being performed.
Additional time must also be set aside for conditioning, ring strength and prehab, as these high level
skills are very demanding on the body. We hope gymnasts in this phase are feeling zero pain but this
is typically not the case. Teach and allow them to listen to their body and continue to fine-tune that
ability as well as their relationship with sports therapy. Keep a focus as a coach on their end goals
and future on the international stage. Make these ideas clear to the gymnast and outline goals
together with them. They have to ultimately come from them!
the coach. Good basics are more important than ever! Basic does not mean easy! It means from which
advanced skills are based. We must always improve the technique of our basics so that they can
support the difficult skills being performed.
Additional time must also be set aside for conditioning, ring strength and prehab, as these high level
skills are very demanding on the body. We hope gymnasts in this phase are feeling zero pain but this
is typically not the case. Teach and allow them to listen to their body and continue to fine-tune that
ability as well as their relationship with sports therapy. Keep a focus as a coach on their end goals
and future on the international stage. Make these ideas clear to the gymnast and outline goals
together with them. They have to ultimately come from them!
Phase 5: Peak Performance / Peaking (19+ years old)
and truest test of all. At this time in our training the gymnast has a solid idea of their strengths and
most valuable skills. Now we put our focus into increasing execution and consistency. We also begin
to devise routines with these skills and build a strong and difficult base routine. Of course our pursuit
in learning new skills never truly ends and we can always add new skills and make small modifications
to the routines here and there as both the gymnast and the code of points evolve.
What separates this phase from Phase 4 is the transition from skill acquisition to routine building
and form & consistency development. If we haven’t already by this point we now have to make our
mark on the world stage and that means competing well. By this stage we are 100% a professional
gymnast in terms of how much time we must spend training and working towards being fit and healthy.
Challenges in this phase are keeping healthy & pain free, fear, staying disciplined and being backed
by support and sponsorship both emotionally and monetarily. Gymnasts in Phase 5 must be bold and
fully committed to what it takes. There is no half-steppin’ it’s truly all or nothing!
and form & consistency development. If we haven’t already by this point we now have to make our
mark on the world stage and that means competing well. By this stage we are 100% a professional
gymnast in terms of how much time we must spend training and working towards being fit and healthy.
Challenges in this phase are keeping healthy & pain free, fear, staying disciplined and being backed
by support and sponsorship both emotionally and monetarily. Gymnasts in Phase 5 must be bold and
fully committed to what it takes. There is no half-steppin’ it’s truly all or nothing!
Comments
Post a Comment