2009 Presentation Day

21st March 2010 3pm

We look forward to seeing you all at the Pittwater RSL as we celebrate our gymnasts achievements in 2009.

Following presentation we invite you to join the team for dinner

(siblings and extended family welcome)

WG Report 1st March 2010

Well the time has finally arrived for a team of boys along with Yusuf and Mark to leave for the USA today.  The boys are going to be taking part in the Peter Vidmar Invitational competition in LA.  This is a great competition for the boys to get involved with it sees teams from all over the world coming together to compete in a friendly event.  The boys have all been working really hard to get their routines ready and they are all looking very confident.  We wish them all the best of luck and hopefully get the name of NBG known worldwide.  We will also be able to return the favour when later in the year we host the Gymnastics Clubs of Australia where hopefully teams of gymnasts from all over the world will be looking to attend this event and build up the profile of this great competition.

As we move into week six of term 1 we are in full swing of the competition preparation.  The older girls are starting to piece their routines together learning their choreography for floor routines and pushing themselves through each skill so they are fully prepared and confident to go into competition.  The IDP girls have a few extra weeks to prepare but they also are looking good.  With all their routines learnt and skills getting closer every day, they have all put a spectacular amount of effort into their training and are really on par to do well this year.  I hope they keep up the good work so they will go into competition prepared and perform to the best of their ability.  They have all worked so hard for this.  Keep it up girls!!

Also this week we are finalising the Easter holiday training schedule.  As competition season is approaching most squads will train both weeks in the holidays to ensure they don’t fall behind with their progress, their allocated holiday time will be made up after the season is over and during other holidays.  Please keep your eyes on the website and the notice board in the gym as this will be posted very soon.  Pittwater Sports Centre will be closed over the Easter weekend from Friday 2^nd April until Sunday 4^th April.  The centre will reopen and squad training will commence on Monday 5^th April.

Just to make you aware most of you have noticed a familiar face back in the gym.  Sam Palmer is back from her travels and settling back into work at NBG.  Another POM to add to the list of full time staff!!!  She is helping me out with all programs at the minute and is looking to set up tumbling classes for the rest of the year.  The first phase of this will commence in term 2 and she is offering classes from beginner’s right through to advanced and squad tumbling.  With her back ground of an international medalist in the discipline of tumbling she has a vast amount of knowledge and experience in this area.  There is opportunity to compete in this area as well as artistic gymnastics which is the 4 apparatus for women which the girls already train for.  If anyone would be interesting in taking part in an extra session of tumbling on top of their current hours please contact her on sam@nbg.com.au.  She will advise you on the best class and which days they run.

Sam is also putting on a fund raiser to raise money for a new purpose build carbon rod tumble track which is essential for high level tumblers to train on.  This provides a 25m length of high density fully sprung international specification piece of equipment.  This is a great tool for all gymnasts to train on and will allow them to progress faster and with more confidence.  The fundraiser will be held on Saturday 27^th March and involves each member of NBG to tumble a section of the distance between Manly and Palm Beach.  The total distance being 28.4km.  This will take the form of laps up and down the floor, long tramp and tumble strip.  Each child will do a variety of tumbles from basic forward rolls to multiple sequences of tumbles, it will be a great event with displays, prizes and raffles to get the whole family involved with.  We hope you will help us out with this and gain as much sponsor money as you can to go towards this great but vital piece of equipment.

Alison Mercer WG Program Manager

WG Report    23rd Feb 2010

We are now another week closer to the competition season, there are only around 6 weeks to go for most of the girls.  As you know we also have the presentation day on Sunday 21^st March from 3 pm.  This will be held at the Pittwater RSL.  There will be award ceremonies as well as an optional dinner and drinks after to socialize with all the other members and staff from the Gymnastics club.  We look forward to seeing you all there.  There are plenty of awards to go around and every child will get something.

I would also like to take this opportunity to mention to parents about sports nutrition.  I get a lot of questions off parents regarding diet and food which is best prior and after training sessions.

Good Nutrition can play a big part in a gymnast’s effort to train and compete their best.  There are 3 things to consider in a gymnasts diet:

1) Adequate intakes of fluids energy and nutrients

2) Proper recovery and

3) Individual tailoring of diets must be stressed as everyone has different requirements

Gymnasts undergoing rigorous training require an adequate intake of carbohydrates for energy, protein to support the repair and growth of muscles and minerals and nutrients such as calcium and iron for overall health.  Carbohydrates should be nutritious rather than fatty.  They are crucial for providing energy for an active life.  A good example of this is multigrain bread, whole wheat pasta/rice and potatoes.  Protein is used for growth and repair of muscle.  At least 1.4g per kg of body weight is recommended.  A good example of this is fish, lean meat, nuts, seeds and beans

Nutrients and minerals are very good for strong bones and good energy levels.  Red meats, green vegetables and dairy products are the best sources although supplements can also help in some circumstances.  Prior to a training session the best option is to have a high energy slow release food such as a banana, selection of nuts or a cereal bar these are great to give them energy throughout a 3 hour session.  After a training session it is best to reward them with a small treat as well as a healthy balanced meal containing a portion of meat, carbohydrates and vegetables/fruit.

Adequate fluid intake is vital to gymnastics and  as a rule 1.5litres of water should be drank to replace every litre of sweat that is lost.  Gatorade and powerade are also good rehydration drinks.  For an average 10 yr old the recommended fluid intake in a full training session is between 500-1000ml this should be drunk in small does at regular intervals.  Around 500ml should also be drunk after the training session to ensure adequate rehydration.  This also depends on the weather, on an extremely hot day these figures can be increased.

As each gymnast has different requirements, metabolism and training commitments, generalisations are all that can be made in summary such as this.  Each gymnast should work out what is best for them individually with their family.

 The bottom line is Gymnasts should just eat normal healthy foods and ensure they drink sufficient quantities of fluids.

Alison Mercer     WG Program Manager

MG Report     23rd Feb 2010

The past weekend I was fortunate enough to travel down to Canberra with senior gymnast Matthew Angel to attend the 2010 junior national squad development camp.  It was an intensive three day training camp focusing predominantly on

• Assessing how well the boys are going in the junior elite program around Australia
• Basic fundamental skill assessment
• Strength testing
• New skill verification
• Education for elite coaches or coaches wanting to follow elite stream path

The weekend was a very educational and productive resource for all involved; however head National coach Vladimir Vadkin was very forthcoming about the state of international stream within Australia.  There were several key points in which he stressed towards the coaches to-do to ensure the correct development for future international standard elites. Some keys area’s which he was most stringent on were the importance of basics, and how this has become somewhat overlooked within the preparation for competitive routines.  I think the biggest mistake that parents and gymnasts alike make are they want results right now, this year, and this competition.  However just because an athlete’s win’s a state championships or even a national title for any particular level does not guarantee they are going to be future champions, or have had the necessary preparation to follow a distinctive, difficult and sometimes daughnting elite path.  Unfortunately the mentality has become one of immediate results; however the correct fundamental training and necessary skill attainment required at early ages vary, however should be given high priority and absolute focus from all involved.  I think when the time comes that as a collective community we refocus upon these characteristics such as simple presentation, the toe point the chin up, the simple but vital skills that make up a program, we will see resurgence within the elite ranks.  After listening to Vladimir speaks it was reassuring and enlightening on the importance of these, and is something we will be tightening up within our program at Northern Beaches Gymnastics. We were also able to speak with Phil Cusins about injury prevention with gymnastics.  His resources for new techniques of combating shoulder and lower back injuries specifically were extremely helpful, and I will be making an attempt to see this resource available to all our MG coaches.

We are now down to a week until the Peter Vidmar Invitational tour departs for Los Angeles.  The boys are as ready as they can be, considering the time of year we are in for our competitive program.  I go over with a slightly different goal compared to what many would assume.  My number one priority is not a title won or medal’s bought home, but the essential experience that will be learnt by the boy’s going over.  To compete in a foreign country against competitors they have never seen nor know about and handle learning new routines, are going to be highly resourceful as we move in the direction of high level gymnastics.  This will bring a sense of confidence and show them in their own minds how they will attain new found goals after seeing how other international programs run.  They have their final mock competition this Saturday from 11am till 2pm and please show your support for the boys and wish them luck.  There have been some squad changes and breaks allocated as you should all know by now.

We are penciling in a definitive friendly competition with a few other clubs for the 14^th of March.  This will be for level 1-5 specifically.  Many of the boys will not be routine ready for this competition, but what this competition will do is give the opportunity to try new skills out in front of judges and attending teams. More information will be sent out shortly in regards to this, so please stay posted.

Upon my absence whilst overseas all queries and questions are to be sent through to acting mens program manager, Jason Semeuink at Jason@nbg.com.au.

Yusuf Topari  

MG Report     10th Feb 2010

It is three weeks and counting before the boy's depart for Los Angeles.  These next few weeks are going to be filled with routine number's, over coming consistency issues and establishing a program for when we get back and get straight back into Australian routines.  From the 1st to the 13th of March there are going to be some minor changes and some use of squads annual leave to help relieve the pressure left from the loss of a great proportion of our MG coaching staff.  Please note the following changes that will take effect:

MG Teal/White
Will be combining together for all boys in both squads to be training together.

MG Silver
From Monday 8th March to Sunday 14th March have annual Leave (NO TRAINING).  Monday 15th March training as per regular training.

MG Junior Development
From Monday the 1st of March to Sunday the 7th March, All junior development athletes have annual leave (NO TRAINING).  Training as per regular schedule from 8th March to 14th March.

*Please Note that Pittwater Sports Centre reserves the right to reschedule training with appropriate notice.

I ask all parents to please be patient and understanding with these changes and also the coaches covering the programs whilst we are oversea's, namely Jason Semeuinek, who will be taking over as acting Men's Program Manager for the duration of the tour.  Jason can be reached on Jason@nbg.com.au

Next Weekend is the Australian National Squad training camp at the AIS in Canberra.  This camp is to follow those athletes that have been identified in the elite path that could potentially act as key players in the Senior International squad in the future.  Matthew Angel will be making his way down to the training camp for the under 17.  Brandon Forrest was sent an invitation to join the camp, but has chosen to sit the camp out to focus on recovering from a minor back injury and getting fully prepared for the Peter Vidmar Invitational.

At the end of April I will be taking the senior Teal Squad to the Pacific Rim Competition in melbourne.  This is an exciting opportunity for the boys to see the highest ranked countries in the world of gymanstics including China, japan, USA, Australia and Mexico. 

WG Report     8th Feb 2010

Now we are fully in the swing of term 1 we are all starting to prepare for the competition season ahead.  The first 2 groups to compete are the 7-10 national stream girls and the elite girls.  Competition for the 7-10 national stream starts on 18^th April.  Competition for the elite girls starts on 24^th April.  The build up for the competition period is of great importance to all the gymnasts.  Skills need to be refined and competent on all apparatus as well as part and full routines being put together on all apparatus.  Remember all gymnasts compete on 4 apparatus so 4 routines need to be finalized and practiced.  Gymnastics is a very technical sport and one of the only sports that penalises you for adding higher difficulty into routines.  The judging criteria for all skills are very complex and there are a number of deductions for even slight discrepancies in each skill that is put in a routine.  There are also deductions for aesthetics and composition.  If a routine does not contain the required difficulty value as well as the composition elements the gymnasts will be marked down.  The gymnasts are not just able to pick all the skills they can perform well, they have to have a mix of acro elements, jumps, turns and leaps as well as mounts and dismounts.  Some of these skills are not always in their comfort zone so they have to brave new and daring techniques to execute new more complex skills.

The build up for the competition season is a highly technical process and requires a lot of planning from coaches.  The program for gymnasts has to contain the following 4 periods, build, overload, comp prep and relax, an explanation of each is as follows:

• Build: a build up of skills gradually increasing the repetitions and refining the techniques required for all skills so they are executed well enough for competition.
• Overload: is a combination of repetitions of skills as well as routines to push the body beyond its normal training output to increase stamina and push the gymnast to new levels.
• Comp prep: is a week of full routines on all apparatus ensuring that all the required skills are in and up to standard, this is also a chance to highlight the skills that need extra work
• Relax: is a week of more relaxed training to allow the body to recover and not get overworked in the build up to competitions, it is a chance to keep the routines ticking over without tiring the gymnasts out completely.

This process repeats for up to 8 weeks prior to competition and during the competition season.  All of the girls are starting to build up their routines and pushing themselves as they all want success.  They spend all year training for these events so want to perform their best.  Let’s wish all the girls the best of luck over the next few months and hope there will be some great results for the club at the end of it.

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