There is a saying I often see floating around on the internet as an inspirational quote for gymnasts. It goes like this:

"Gymnastics is all about Trust. You have to trust that your body will move the right way, and that your feet will catch you when you come back down."

As lovely and simple as this quote makes gymnastics sound, I wouldn't necessarily agree.  

Gymnastics is all about Trust, this part is true! However it's not about flinging your body around and hoping for the best. No, it's much more than that. It's trust in yourself, your body, your coach and your family. It's trusting the process and most importantly trusting your ability to learn.

There are many foundational skills in regards to gymnastics and trust is undeniably one of them.

There's an old saying that claims;
"Trust takes years to build, seconds to break and forever to repair."

There are a hundred different ways trust can be broken inside of the Gym. A different coach with different coaching methods, a new class, new gym equipment, or a new training space. Injury or a near miss, miscommunication, insufficient knowledge of a skill, lack of strength/flexibility or fear of judgement. The list of possible causes, goes on and on. Knowing how to avoid a break of trust is half the battle.

If we know trust can be broken in the blink of an eye its imperative we all do our part to keep it in tact. 

Sometimes a lack of trust can seem out of our control. However on further inspection it may not simply be a "lack of trust". It could stem from a confidence problem or a mental block. In which case, as coaches and family members we can in fact help! I have written a blog recently about this topic that you can read about here.

Other times the lack of trust can be from the absence of a solid relationship with a coach/gymnast. This can also be improved through effective communication. I have found a video by Raleigh Carter, who has over 17 years of coaching experience, who perfectly describes the delicate balance between communication and trustworthy relationships.

I highly recommend you give it a watch!

As Raleigh discusses in the video, there is always more that comes into play when it comes to trust and relationships. He speaks about the impact of sensory communication from a coaches perspective as well as the importance of EFFECTIVE communication.

Ultimately there are going to be numerous factors that will effect the outcome of a situation. It is impossible to be able to know what the outcome will be, but with the right tools you can heavily persuade the possible outcome for both yourself and the gymnast. 

As coaches it is our job and responsibility to set our gymnasts up for success. We have to teach our gymnasts that gymnastics is a process. You will almost never reach a final destination unless you decide that is where you want to leave it.

A gymnast needs to trust that their coach is setting them up with all of this strength to benefit them later, as it's part of the process. A gymnast needs to learn to trust that if they fall they can always get back up, as it's part of the process. A coach needs to trust that a gymnast is putting all of their effort in, as it's part of the process. A gymnast needs to trust that their family will be there for them, as it's part of the process.

I'm sure you get the idea!

Gymnastics is wholeheartedly based around trust, there is no denying. Yet it's more than trusting yourself to land a skill and it's more than hoping for the best.
It's the hours of training and time with your coach that will take you to that moment.

Did you ever consider the effects of TRUST inside of the gym? Let me know in the comments.

Signing off for now,
Coach Maygan.
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"The fear of facing fears is harder to overcome than the fear itself." - Anonymous

Previously we have discussed the power of "Yet" and how language can effect our actions. This time, I would like to discuss how our thoughts can effect our actions in the Gym.

Recently I found myself being encouraged to discuss this topic to a wider audience, and I couldn't agree more with how beneficial it could be. Yet it is such a vast topic, where would I possibly start? In that question I had found my answer. Uncertainty. 

The words "I can't" are heard all too often in the gym, but they do not mean what you think. The words "I can't" are being spoken from a place of uncertainty, fear and anxiety. The words represent the self doubt we face when we are confronted with something new.

To dive into the unknown when there is a risk is a daunting task, no matter the age of the individual. The added threat of injury at any given attempt only makes it all the more challenging.

So how can we approach something that we cannot touch or see?

I believe understanding and acceptance are where a gymnast will make their largest strides to success. Fear is natural, and has been evident in nature for hundreds of thousands of years. There is no getting rid of fear. It is here to stay!

However, Fear is not bad. In fact it is incredibly useful. It will keep a gymnast concentrating on their technique. It will aid a coach in making sure a gymnast is ready for a skill before they attempt it. It will encourage precaution and sensibility in the most outgoing of gymnasts.

Forcing a gymnast through a skill might seem like the appropriate thing to do, either as a parent or as a coach. We might see it as a simple task, and we can see they are capable. Which in turn might get some of us a little frustrated, which means we can rush things. This can lead to "mental blocks" or "skill blocks". There is a big difference between encouragement and pressuring.

If you force a gymnast to attempt a skill there is a very strong chance they are going to bail. They are not going to commit to the skill, they are going to get half way through and then they are going to panic, and do anything they can to get out of the skill. The problem is, we aren't quite as effective as cats... so when a gymnast is high in the air and decides they don't like it, they aren't able to twist their bodies and land back casually on their feet. They are almost certainly going to land on the heaviest and most vital part of their bodies. Yep, you guessed it. Their heads.

This will only prove to the gymnast that their fears where in fact correct, the worst could possibly happen and they will get hurt. 

It is important to remember that a child or teenager is not as skilled at identifying emotional challenges like adults are. They need guidance until they can find themselves at a resolution.

Here are some ways we can handle fear:
1. Identifying the source of the fear. For this you will need to communicate, unless you are in fact a mind-reader and in which case may i strongly suggest a career change! Is your gymnast afraid of the fall? The height? Have they previously attempted this skill and it didn't go to plan? Are they not strong enough yet? Are they worried about looking silly?

2. Game, set and match! You need to approach it in small portions. If they are afraid of being on a high bar, change the bar or raise the crash mats so it doesn't seem as high. If they are afraid of looking silly in front of their class mates, offer private lessons until they feel more confident.

3.Mental Strength & Focus. They are always numerous aspects to a skill, and you are expected to execute all of them... at the same time.. but don't over think it... and don't forget to set up the skill properly... oh and definitely don't forget to  present at the end. That's a lot to take in right? Helping your gymnast focus on one thing at a time will allow them to truly be present, and focused. This also goes for life outside of the gym. They might have maths' homework, an art project due, a family dinner and an exam coming up they need to study for! 
Help them to breathe, pick one to focus on for now, and feel confident in their capabilities.

4. Remind them how brave they are for even trying! Even basic gymnastics skills are not simple, and attempting them in the first place requires bravery & gumption. 

There is a lot that go wrong due to fear, but also a lot that can go right!
Do not give up! It may take you longer than you expected but you can and you will get there if you keep fighting for it.

Who do you think should read this blog post? Tag them and let's start the conversation about "I can't".

Signing off for now,
​Coach Maygan.

This is one part of training that is too often neglected, forgotten or avoided. It takes time and is often uncomfortable... yett should never be painful. Of course I am talking about stretching!

I feel like there are 3 types of people when it comes to stretching and flexibility training: Person 1. Loves it! Person 2. It's Ok I guess Person 3. Really REALLY doesn't like it.

We all have different natural ranges of movement, which is going to heavily impact on this outcome. The problem is that no matter what your opinion on stretching is, your attitude could be effecting your likely hood of injury. 

If you are naturally very flexible and find stretching easy, there is a chance you could over stretch and injure yourself because you don't feel the stretching sensation like somebody else might. Alternatively if you truly dislike stretching you could be susceptible to injury through lack of stretching, lazy stretching or through a forced/strained range of movement. 

The most common injury points I have witnessed occur through the hips or hip flexor region, back of the legs through the hamstring or sciatic nerve or also commonly through the shoulder in one of the many rotator cuff muscles.

A strain will occur if a muscle, tendon or ligament is torn. This could occur from holding a stretch position for too long, progressing too quickly, inadequate positioning while in the stretch or bouncing in a stretch.

There are 2 main types of stretching. Passive Stretching which involves holding a position over a long period of time with zero or limited movement. Active or Dynamic Stretching which involves a large range of movement through out a stretch (think lunge walks or needle kicks). Both have their benefits, but doing one completely on it's own in a training schedule will only get you so far!

I'm going to outline a very basic stretching routine structure for you all:

• 5-10 minutes of cardiovascular exercise - This is essential to warm up the muscles in the body, preparing it for the stretching to come. Stretching cold muscles is a one stop shop to injury town... so best to avoid that!
• 2-5 minutes of Range of Movement exercises - This is best to work more than one body part at a time. For example, walking lunges and making large arm circles above your head. Caterpillar walks, bear walks etc.
• 2-3 minutes for articulation - This is important for activating all the joints. If you skip this, you will have nice warm muscles surrounding the joints, but still have stiff or "sleepy" vertebrae. All of these should be very slow and controlled. Think about standing and slowly rolling down through your spine until you can touch the floor/reversing this movement. Some other good ones are head circles, shoulder rolls, ankle and wrist circles, scrunching and spreading your fingers and your toes etc.
• 5-10 minutes full body stretches - I like to work from the top down, this way its harder to miss a muscle group. So for example you can start with shoulder/forearm stretches, then back stretches eg. twisting side to side or extension and retraction of the spine. Then moving down to hip stretches/hip flexors eg. hip circles, deep lunges, triangle pose stretch etc. Move down to abductor/hamstring/sciatic nerve/calve stretches and lastly finishing off with ankles and wrist stretches.
• 5 minutes of GOAL stretches - Here's the thing, if you have a flexibility goal you need to make time to work on it and it needs to be consistent. If  you really want to progress in your splits, now is the time! If you want to open up your shoulders and upper back, do some bridges or wall shoulder stretches. If you spend the time working on these when your body is the most prepared it will be a lot easier and a lot safer!
  
  
  

Alternatively if you really can't make the time to stretch outside of your gymnastics class you could try these:
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- Having a light stretch after getting out of a hot shower as the water will of raised your muscles temperature which will make it more receptive to stretching.
- Practicing a few stretches daily each time you wake up from bed. Don't expect to be doing walk overs first thing in the morning, but practicing simple stretches and joint articulation will really benefit you and the rest of your day. 


Stretching is super important to maintain your over all health whether you partake in gymnastics or not. However if you partake in gymnastics it should be a priority of yours to not only maintain but progress your skills!

Do you have any stretching goals for 2019? Share them with us, we would love to know!

Signing off for now,
Coach Maygan.

Our feet do a lot for us everyday, but how often do we spend trying to keep them fit and healthy? The human foot contains 26 bones, 33 joints and more than a hundred muscles, tendons, and ligaments. That is one complex structure!

Every person who has feet, will have different feet than you. They are very unique to your stride, balance and locomotion. Each person will have a slightly different arch position, width, length, ankle stability, toe spread etc. All of these attributes have been developed over the years of living and even before you were born.

Today I am going to share some great injury prevention exercises with you all to keep you on your feet for as long as possible!

TOE EXERCISES:
Stand with your feet a comfortable distance apart from each other. Try to lift just your big toe's off the floor, leaving all other toes firmly on the ground. Next, try to lift all your little toes and keep your big toes firmly on the ground. Swap between these as many times as you can. This might take some practice as this is a bit of an unusual movement pattern. People who pronate, or roll to the inner arch, have a hard time lifting the big toes and most people who supinate, or roll on to the outer edges of the foot, have a hard time lifting the other toes.

HEEL RAISES:
This is an exercise most of us are familiar with and have likely attempted before. However you most likely only thought about it strengthening your calves. When this exercise is slowed right down and a lot of the intention is focused onto the feet, you get a lot of benefits through the gradual articulation of the ligaments. 

Stand with your feet close together. You can use an object to help stabilize yourself, but not to hold your body weight. Gradually rise through the ball of your foot and lift your heels off the ground, as slow as possible until you reach releve or full height. Reverse this process until your heel is placed back onto the ground. Be aware of your feet through out the entire exercise and make sure you are not rolling in or outwards over your ankle, and that your weight is distributed evenly over all of your toes.

SOFT SURFACE BALANCES:
We are constantly walking on hard ground all day and our ankles rarely get the opportunity to stabilize you on uneven and soft surfaces. A bosu ball is a piece of equipment often used for this exercise however if you don't have one you can substitute this exercise by standing on pool noodles, a pillow, blanket, sand, crash mat or a sturdy rounded object. 
Simply balance on one foot at a time on the soft surface and really consider all the engagement required by those muscles to keep your ankle in alignment. If you find this too simple, you can change it up by trying to do heel raises or  balancing on one leg and trying to touch the floor with your hands while balancing or one legged squats.

TheraBand Exercises:
They say a picture is worth a thousand words, so here is a video to explain this one instead.

There are numerous ways you can prevent injury or recover from an injury through consistent and comprehensive exercises. These are just a few that I like and find to be exceptionally helpful.

It's never too late to start taking care of your body!

Which exercise was your favorite in today's blog? Which do you think you will try first? Leave a comment below to discuss any ideas!

Signing off for now,
Coach Maygan.

If you have ever considered trying out Adult Gymnastics, this post is for you! 
I am certain you always hear people talk about the physical benefits of gymnastics, or any other sport. I am also almost certain you could name many benefits yourself. So what else could be a benefit of gymnastics that you may not have considered? 

Mental Benefits.  
The way you approach new challenges will be a true determining factor for most things in your life. Especially so with Adult Gymnastics.  
If you haven't come from a gymnastics background it can be daunting! Even if you used to partake in gymnastics as a child, it can be overwhelming returning to an activity after many years. 
Studies have shown that being involved in regular physical activity is beneficial for improving your focus, learning and concentration capacity. With these natural added benefits on your side, your attitude and mental toughness will be ready to be tested. The only thing really stopping you from learning that back tuck is, well your own thought process.  
The ability to maintain focus and determination to complete new skills - despite how scary, is a mental skill of its own! Your discipline can be trained, just like your muscles. It is something we all struggle with in our daily lives. Through gymnastics, you can learn to push yourself beyond your ‘giving up’ point. You will learn to succeed in the face of adversity.  
However, your mentality to never quit, despite the results... is what makes Adult Gymnastics special. These important skills will carry over to your everyday life. Gymnastics will really teach you, “Skills for Life”. 

Of course, there are other numerous benefits such as: 

• Social activity with other fantastic adult gymnasts. 
• Maintain a routine, that can develop into a habit within (21-66 days) according to studies. 
• Reach your fitness goals, without the pressure of having to already be at a certain ability level. 
• Improved self-image, you can thank those lovely natural endorphins released from your exercise for this one! 
• Strong Bones – after the age of 30 we start to lose our bone mass. Weight-bearing activities can help maintain your bone mass and help prevent osteoporosis later in life. 

• Improved coordination – studies show that improved coordination improves safety from injuries (slipping, falling, dropping items etc.) and how you react to environmental hazards. 
• Muscle development!  
• Flexibility – so you can effectively touch your toes, and even the floor. Possibly even more! 
• FUN, so much fun! 

We at FCGC want to be these for these moments with you. We want to see you try, try and try again! We want to be witness to the moment when you do SUCCEED! We want to be there cheering with you, because all of your determination has paid off! 
 
Have you considered Adult Gymnastics before? What is interesting to you about Adult Gymnastics? 
Leave a comment, let us know! 

Signing out for now,
Maygan

Coach Jes here 👋🏻 - Finding confidence and growing character is what we aim to do here at FCGC and over the weekend our Victorian championship gymnasts proved this to everyone! Each of them had many memorable moments but here are my stand outs
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Karina - overcame some fears and mental blocks to confidently perform her round off on beam for the first time in competition 🙌🏻 Karina placed 5th on bars.

Tammy - trusted in her ability as a athlete to listen to her body and make appropriate decisions for her longevity in this sport, even if it meant not performing her hardest skills 👍🏻 Tammy placed 3rd on bars and 6th on vault.

Thomas - after falling twice on the same skill Thomas got back up on the bars and attempted the harder version of the skill (because why not?) and he nailed it!! The perfect example of confidence and character 💪🏻

As a coach I am beyond proud of these three and the amazing role models they are for everyone at our club 💜
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Have any questions about these athletes or the competition? Comment them below and I’ll get back to you soon
Jes