Embedded Files
Join us Thursday, August 20th at 7pm for Virtual Bunk Night.
SAFETY FIRST, SECOND, AND ALWAYS!
SAFETY FIRST, SECOND, AND ALWAYS!
WEEK Nine: Aug. 16th- 22nd
WEEK Nine: Aug. 16th- 22nd
This week to wrap up, I would like to share some camp safety videos! I hope you enjoy!!
This week to wrap up, I would like to share some camp safety videos! I hope you enjoy!!
Sunday Night Safety at Dunkley's!
Sunday Night Safety at Dunkley's!
Watch this video about the 9 MOST IMPORTANT safety tips to remember about camp!
Watch this video about the 9 MOST IMPORTANT safety tips to remember about camp!
The last one is the most important to me! ;)
The last one is the most important to me! ;)
Can't wait to keep making memories next summer!
Can't wait to keep making memories next summer!
Waterfront Safety at Dunkley's!
Waterfront Safety at Dunkley's!
Before you can do any waterfront activities at Dunkley's including: swimming, kayaking, tubing, water skiing, sailing, and jumping off the mini tramp on the dock, it is required that you pass our swim test.
Before you can do any waterfront activities at Dunkley's including: swimming, kayaking, tubing, water skiing, sailing, and jumping off the mini tramp on the dock, it is required that you pass our swim test.
If you don't pass the first time, NO WORRIES, you can try as many times as you would like!!
If you don't pass the first time, NO WORRIES, you can try as many times as you would like!!
Before watching the video on waterfront safety, do you remember the number one rule about the waterfront at camp?
Before watching the video on waterfront safety, do you remember the number one rule about the waterfront at camp?
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WEEK Eight: Aug. 9th- 15th
WEEK Eight: Aug. 9th- 15th
This week we will be focusing on personal health and wellness!
This week we will be focusing on personal health and wellness!
NEW VOCAB:
NEW VOCAB:
Fatigue: This is the feeling you get when you are overtired and low on energy. You may feel the need to take a nap and rest your body and mind.
Fatigue: This is the feeling you get when you are overtired and low on energy. You may feel the need to take a nap and rest your body and mind.
Mental Block: This is when a gymnast fears to perform a skill. This fear could be caused by many different things, such as a fear of failure, or a fear that you may get hurt again on a skill.
Mental Block: This is when a gymnast fears to perform a skill. This fear could be caused by many different things, such as a fear of failure, or a fear that you may get hurt again on a skill.
Hygiene: Good hygiene refers to taking action in order to help prevent the spread of diseases (i.e. hand washing, which we talked about below in week seven). Personal hygiene also refers to maintaining your body's cleanliness (i.e. using deodorant).
Hygiene: Good hygiene refers to taking action in order to help prevent the spread of diseases (i.e. hand washing, which we talked about below in week seven). Personal hygiene also refers to maintaining your body's cleanliness (i.e. using deodorant).
It's not all about EAT, SLEEP, GYMNASTICS!
It's not all about EAT, SLEEP, GYMNASTICS!
The Importance of Personal Health:
The Importance of Personal Health:
Personal health comes in many different forms! This includes not only physical health, but also your mental well-being. In order to have good health, it is important to be in touch with your entire body.
Personal health comes in many different forms! This includes not only physical health, but also your mental well-being. In order to have good health, it is important to be in touch with your entire body.
Below we will discuss different aspects of practicing good personal health.
Below we will discuss different aspects of practicing good personal health.
As you are reading each topic below, think about how well you do at taking care of your personal health, and challenge yourself to think about what you could be doing differently to take better care of yourself!
As you are reading each topic below, think about how well you do at taking care of your personal health, and challenge yourself to think about what you could be doing differently to take better care of yourself!
Eating Healthy:
Eating Healthy:
As an athlete, food and staying hydrated is your fuel for a healthy workout! The way you eat effects not only the development of your bones and muscles, but also the development of your brain.
As an athlete, food and staying hydrated is your fuel for a healthy workout! The way you eat effects not only the development of your bones and muscles, but also the development of your brain.
Eating healthy, in addition to staying physically active decreases your risk of body injuries and diseases. With this being said however, there is not ONE perfect diet.
Eating healthy, in addition to staying physically active decreases your risk of body injuries and diseases. With this being said however, there is not ONE perfect diet.
It is important to keep in mind that every family has different eating habits and various levels of access to food. When possible, it is recommended to stay away from fatty, oily, sugary foods, and eat more foods that provide nutrients and natural vitamins for your body and mind.
It is important to keep in mind that every family has different eating habits and various levels of access to food. When possible, it is recommended to stay away from fatty, oily, sugary foods, and eat more foods that provide nutrients and natural vitamins for your body and mind.
What are some healthy foods that give you fuel?
What are some healthy foods that give you fuel?
Getting Sleep:
Getting Sleep:
Getting good and consistent rest is important not only for gymnastics, but for every day! It is recommended that people get about 7 to 9 hours of sleep each night. Do you get that many hours of sleep every night?
Getting good and consistent rest is important not only for gymnastics, but for every day! It is recommended that people get about 7 to 9 hours of sleep each night. Do you get that many hours of sleep every night?
As you may have experienced before, when you are low on sleep, your mind and body have a harder time working as well. Due to this, there is an increase risk of injury when you are tired in the gym. People can have different responses to tiredness however. Some common signs and symptoms include muscle fatigue*, dizziness, changes in mood (i.e. increased frustration), decrease in focus, etc. It is helpful to be familiar with your personal effects due to tiredness. This way, you will know when you need to take a rest during training to help prevent yourself from getting an injury.
As you may have experienced before, when you are low on sleep, your mind and body have a harder time working as well. Due to this, there is an increase risk of injury when you are tired in the gym. People can have different responses to tiredness however. Some common signs and symptoms include muscle fatigue*, dizziness, changes in mood (i.e. increased frustration), decrease in focus, etc. It is helpful to be familiar with your personal effects due to tiredness. This way, you will know when you need to take a rest during training to help prevent yourself from getting an injury.
Good Hygiene:
Good Hygiene:
Good hygiene* refers to taking action in order to help prevent the spread of diseases (i.e. hand washing, which we talked about below in week seven). Personal hygiene also refers to maintaining your body's cleanliness (i.e. brushing your teeth and hair).
Good hygiene* refers to taking action in order to help prevent the spread of diseases (i.e. hand washing, which we talked about below in week seven). Personal hygiene also refers to maintaining your body's cleanliness (i.e. brushing your teeth and hair).
As gymnasts you work out sometimes 4 hours a day at the gym! It is important to come to work out wearing a clean, proper uniform, with your hair pulled back. Removing jewelry and wearing proper clothing helps to make sure that you or the gymnastics equipment don't get hurt, and it allows for coaches to spot your more safely. In addition, it can get especially hot during the summer, and as your growing older, you may notice that your sweat can be smelly. Using deodorant can help to mask the smell of your sweat.
As gymnasts you work out sometimes 4 hours a day at the gym! It is important to come to work out wearing a clean, proper uniform, with your hair pulled back. Removing jewelry and wearing proper clothing helps to make sure that you or the gymnastics equipment don't get hurt, and it allows for coaches to spot your more safely. In addition, it can get especially hot during the summer, and as your growing older, you may notice that your sweat can be smelly. Using deodorant can help to mask the smell of your sweat.
It is just as important that you constantly wash your hands before and after the use of equipment. Using the combination of soap and water gets the grease and germs off your hands before spreading them to another surface.
It is just as important that you constantly wash your hands before and after the use of equipment. Using the combination of soap and water gets the grease and germs off your hands before spreading them to another surface.
Here is a neat video showing the science behind how soap and water work.
Here is a neat video showing the science behind how soap and water work.
Try out this quick, easy, and fun science experiment!
Try out this quick, easy, and fun science experiment!
Listening to Your Body:
Listening to Your Body:
As you get more familiar with your body's aches and pains, it is important to pay attention to them and do what you need to stay safe, whether you're doing gymnastics, or playing in P.E at school.
As you get more familiar with your body's aches and pains, it is important to pay attention to them and do what you need to stay safe, whether you're doing gymnastics, or playing in P.E at school.
When some part of your body starts to hurt, the first thought you should have in your mind is, "I should go tell my coach how and what I'm feeling." If needed, you should talk to your coach about taking further action, such as icing, resting, or performing less repetitions.
When some part of your body starts to hurt, the first thought you should have in your mind is, "I should go tell my coach how and what I'm feeling." If needed, you should talk to your coach about taking further action, such as icing, resting, or performing less repetitions.
It's when gymnasts ignore the pain and push through that puts them at higher risk of injuries.
It's when gymnasts ignore the pain and push through that puts them at higher risk of injuries.
Mental Health:
Mental Health:
Mental health is an important topic to discuss and be familiar with, even if it is not the most comfortable thing to talk about.
For the purpose of this page, we are going to briefly talk about how mental health can play a role with injury prevention in gymnastics.
Mental health includes our emotional and social well-being, such as your mood, stress levels, reactions, decision making, etc. Each gymnastics practice you want to keep a positive and open mind. When you come into the gym with a negative attitude, you lean more towards the result of getting frustrated and hurt because your ability to focus and perform with confidence decreases.
You may have heard of gymnasts experiencing "mental blocks*." This is when a gymnast fears to perform a skill. This fear could be caused by many different things, such as a fear of failure, or a fear that you may get hurt again on a skill.
By communicating with your coaches, as well as with teammates and others who support you, you can reduce your risks of pushing your mind and body too far out of their comfort zone. Never hesitate to reach out for help! Find someone you DO feel comfortable talking with, so that you can share your feelings, instead of ignoring them.
5 Things You Can Try When You Get A Mental Block:
5 Things You Can Try When You Get A Mental Block:
- Take deep breaths
- Relax your muscles and take a break
- Imagine yourself doing the skill in your mind
- Dial it down a notch until you feel more confident
- Focus on something more positive in the moment!
For more info, here is a link to the website: https://gymnasticshq.com/5-ways-to-overcome-a-mental-block-in-gymnastics/
For more info, here is a link to the website: https://gymnasticshq.com/5-ways-to-overcome-a-mental-block-in-gymnastics/
Strive for progress, not perfection, and focus on the positives!
Strive for progress, not perfection, and focus on the positives!
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WEEK Seven: Aug. 2nd- 8th
WEEK Seven: Aug. 2nd- 8th
This week we will be focusing on equipment safety!
This week we will be focusing on equipment safety!
NEW VOCAB:
NEW VOCAB:
Virus: A virus is a very small infectious particle that can not be seen with your bare eyes. They can spread from surfaces to people and vise versa.
Virus: A virus is a very small infectious particle that can not be seen with your bare eyes. They can spread from surfaces to people and vise versa.
Event Setup
Event Setup
Before you begin your workout on each gymnastics event, (bars, beam, vault, floor, and for men also the rings and pommel horse), make sure that everything is set up correctly, tightened, and mats are placed where needed.
Before you begin your workout on each gymnastics event, (bars, beam, vault, floor, and for men also the rings and pommel horse), make sure that everything is set up correctly, tightened, and mats are placed where needed.
Your coaches may do this for you, but it is important that you feel comfortable checking equipment yourself. An example of this involves, not only knowing your vault height and how many springs you use, but also how many mats for landing you may need and where they go.
Your coaches may do this for you, but it is important that you feel comfortable checking equipment yourself. An example of this involves, not only knowing your vault height and how many springs you use, but also how many mats for landing you may need and where they go.
If you ever notice anything out of the ordinary, such as a crack in the bars or a rip on the beam, make sure you tell your coaches about the situation right away.
If you ever notice anything out of the ordinary, such as a crack in the bars or a rip on the beam, make sure you tell your coaches about the situation right away.
Do you know your personal settings and mat placements for every gymnastics event?
Do you know your personal settings and mat placements for every gymnastics event?
Take a piece of paper or type out your personal settings for each event!
Take a piece of paper or type out your personal settings for each event!
Check Mats Consistently
Check Mats Consistently
Gymnastics mats don’t always like to stay where you put them. Once your mats are set up how you like them, make sure you are constantly checking after each usage that they are still in the correct position. A slight gapping between mats can lead to an ankle roll or other injuries.
Gymnastics mats don’t always like to stay where you put them. Once your mats are set up how you like them, make sure you are constantly checking after each usage that they are still in the correct position. A slight gapping between mats can lead to an ankle roll or other injuries.
Pro Tip: When training, communicate and work together with your teammates to ensure safety in the gym.
Pro Tip: When training, communicate and work together with your teammates to ensure safety in the gym.
(i.e. Take turns fixing mats)
(i.e. Take turns fixing mats)
Check Your Surroundings
Check Your Surroundings
It is common for gyms to get a little messy and cluttered with random mats or toys for parent-tot classes. So when you see things hanging around, it doesn’t hurt to ask to put them away quick. This helps to prevent the risk of you or a teammate from landing on or hitting something.
It is common for gyms to get a little messy and cluttered with random mats or toys for parent-tot classes. So when you see things hanging around, it doesn’t hurt to ask to put them away quick. This helps to prevent the risk of you or a teammate from landing on or hitting something.
Just as importantly, make sure you are always checking to see that no one is in your path when tumbling. Make sure landing mats, runways, and foam pits are clear!
Just as importantly, make sure you are always checking to see that no one is in your path when tumbling. Make sure landing mats, runways, and foam pits are clear!
Hand-washing
Hand-washing
In addition to checking equipment regularly, you should be washing your body, leotards, and hands regularly as well! More than ever because of COVID, it is important to keep clean to prevent not only you getting any bad viruses* but also so you don’t pass any on to other people, such as your teammates and coaches. Indoors, the COVID virus is able to live on surfaces for up to 2 weeks!! Even if you don’t get sick or show any symptoms of the virus, it is still possible that you can have it and pass it onto others without knowing.
In addition to checking equipment regularly, you should be washing your body, leotards, and hands regularly as well! More than ever because of COVID, it is important to keep clean to prevent not only you getting any bad viruses* but also so you don’t pass any on to other people, such as your teammates and coaches. Indoors, the COVID virus is able to live on surfaces for up to 2 weeks!! Even if you don’t get sick or show any symptoms of the virus, it is still possible that you can have it and pass it onto others without knowing.
Hand-washing Tutorial
Hand-washing Tutorial
Ask your parents if you can try this exercise at home!
Ask your parents if you can try this exercise at home!
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WEEK Six: July 26th- Aug. 1st
WEEK Six: July 26th- Aug. 1st
This week we will be focusing on the different types of braces we use in gymnastics and their many purposes.
This week we will be focusing on the different types of braces we use in gymnastics and their many purposes.
NEW VOCAB:
NEW VOCAB:
Joints: Where two or more bones come in contact with each other to allow various body movements. Some examples of joints are your elbows, knees, and wrists.
Joints: Where two or more bones come in contact with each other to allow various body movements. Some examples of joints are your elbows, knees, and wrists.
Eliminate: To stop or get rid of something.
Eliminate: To stop or get rid of something.
The Purpose of Braces:
The Purpose of Braces:
Braces, when used correctly, give support to your joints*, and they help you to have good posture. In addition, braces can also help to decrease pain.
Braces, when used correctly, give support to your joints*, and they help you to have good posture. In addition, braces can also help to decrease pain.
Since braces help to give you support, they are also good at helping to prevent further injuries, however, they do not completely eliminate* the problem.
Since braces help to give you support, they are also good at helping to prevent further injuries, however, they do not completely eliminate* the problem.
PROS & CONS of Using Braces
PROS & CONS of Using Braces
Pros
Pros
- Provide support.
- Can reduce pain.
- Decrease movement, which helps healing to occur faster.
Cons
Cons
- Braces don't replace rehab or muscle strength of your injured limb.
- Wearing a brace for too long can sometimes damage/weaken muscles abilities to work without a brace.
Types of Braces in Gymnastics
Types of Braces in Gymnastics
As gymnasts, we push our bodies to the limit when we train skills. Even just a slow handstand puts lots of stress on our wrists. Adding power like we do in back-handsprings creates even MORE pressure and stress on our wrists.
As gymnasts, we push our bodies to the limit when we train skills. Even just a slow handstand puts lots of stress on our wrists. Adding power like we do in back-handsprings creates even MORE pressure and stress on our wrists.
Due of the repetitive stressors we put on our bodies as we train, it is very common to see gymnasts wearing some sort of a brace.
Due of the repetitive stressors we put on our bodies as we train, it is very common to see gymnasts wearing some sort of a brace.
There are many different types of braces that gymnasts use, and they can help to relieve stress. Below are some braces you might recognize.
There are many different types of braces that gymnasts use, and they can help to relieve stress. Below are some braces you might recognize.
Do you use any of these braces?
Do you use any of these braces?
Tiger Paws!
Tiger Paws!
Tiger paws are one of the most common braces that gymnasts use because gymnastics skills put a lot of stress on our wrists.
Tiger paws are one of the most common braces that gymnasts use because gymnastics skills put a lot of stress on our wrists.
Tiger paws help to support our wrists and keep them more "straight." Keeping your wrists more straight help take off some of the stress from nerves in your wrist area.
Tiger paws help to support our wrists and keep them more "straight." Keeping your wrists more straight help take off some of the stress from nerves in your wrist area.
Tiger paws can also help to prevent growth plate and stress fractures from occurring in your wrists.
Tiger paws can also help to prevent growth plate and stress fractures from occurring in your wrists.
Often tiger paws come with different foam and plastic inserts so that you can adjust how stiff you want the support to be.
Often tiger paws come with different foam and plastic inserts so that you can adjust how stiff you want the support to be.
Ankle Braces!
Ankle Braces!
As mentioned in a previous week below, ankle injuries are very common in gymnastics.
As mentioned in a previous week below, ankle injuries are very common in gymnastics.
After a recent ankle injury, it makes sense for gymnasts to use an ankle brace during gymnastics for a bit if they feel like they do not have enough support alone. However, ankle braces (or any braces) should NOT be worn every second of every day. They should only be worn to give support during activities that may put your ankle at risk of another injury.
After a recent ankle injury, it makes sense for gymnasts to use an ankle brace during gymnastics for a bit if they feel like they do not have enough support alone. However, ankle braces (or any braces) should NOT be worn every second of every day. They should only be worn to give support during activities that may put your ankle at risk of another injury.
If you wear a brace all the time, it doesn't allow your ankle joint and the muscles around it to (or other body parts, depending on the type of brace)
If you wear a brace all the time, it doesn't allow your ankle joint and the muscles around it to (or other body parts, depending on the type of brace)
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WEEK Five: July 19th- 25th
WEEK Five: July 19th- 25th
This week we will be focusing on concussions.
This week we will be focusing on concussions.
NEW VOCAB:
NEW VOCAB:
Signs: Signs are evidence that you could use to prove what is wrong.
Signs: Signs are evidence that you could use to prove what is wrong.
Symptoms: Symptoms are what someone is feeling that could be linked to what is wrong with them.
Symptoms: Symptoms are what someone is feeling that could be linked to what is wrong with them.
What is a Concussion?
What is a Concussion?
In this video you will learn:
In this video you will learn:
- What is a concussion
- Common signs and symptoms
- How to recover
- The importance of rest
- How to prevent further injuries
Common Signs and Symptoms of a Concussion
Common Signs and Symptoms of a Concussion
Three Safety Steps
Three Safety Steps
RECOGNIZE
RECOGNIZE
Recognize that it could potentially be a concussion. If you don't know, then look up online or ask a parent, or coach.
Recognize that it could potentially be a concussion. If you don't know, then look up online or ask a parent, or coach.
REPORT
REPORT
Report any signs or symptoms that you are experiencing to your coaches, parents, teachers and/or teammates.
Report any signs or symptoms that you are experiencing to your coaches, parents, teachers and/or teammates.
REST
REST
There is no medicine that will make your concussion go away, but resting is crucial because it allows your brain to relax so it can focus on healing.
There is no medicine that will make your concussion go away, but resting is crucial because it allows your brain to relax so it can focus on healing.
The Importance of REST!
The Importance of REST!
Resting both your mind and body will help you to recover more quickly.
Resting both your mind and body will help you to recover more quickly.
This means taking a rest from athletics, school work, screen time (and lights in general), and any other activities with movement.
This means taking a rest from athletics, school work, screen time (and lights in general), and any other activities with movement.
Trying to "tough it out" often will make your symptoms worse. This is why it is important to tell others around you, such as your coaches and parents.
Trying to "tough it out" often will make your symptoms worse. This is why it is important to tell others around you, such as your coaches and parents.
That being said, when you are trying to get back into activities (such as gymnastics) it is important to progress slowly.
That being said, when you are trying to get back into activities (such as gymnastics) it is important to progress slowly.
Steps For Prevention of Concussions in Gymnastics
Steps For Prevention of Concussions in Gymnastics
- Check to make sure mats and other gymnastics equipment are positioned correctly.
- Check your surroundings to make sure it's clear and safe to do gymnastics.
- Recognize when you don't feel well, and be sure to drink water and rest.
- Stay focused when performing.
- Don't try skills you and your coaches aren't ready to do yet.
- If you are getting spotted, make sure you are on the same page as your coach(es).
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WEEK FOUR: July 12th- 18th
WEEK FOUR: July 12th- 18th
This week we will be focusing on ankle sprains and tips for prevention and recovery.
This week we will be focusing on ankle sprains and tips for prevention and recovery.
NEW VOCAB:
NEW VOCAB:
Sprain: Described below.
Sprain: Described below.
Strain: Described below.
Strain: Described below.
Ligaments: Tough band-like material in your body that connect bone to bone. Ligaments help to support your joints. Ligaments are at the end part of muscles and are often silver/white in color.
Ligaments: Tough band-like material in your body that connect bone to bone. Ligaments help to support your joints. Ligaments are at the end part of muscles and are often silver/white in color.
Achilles: Your achilles is one of the thickest tendons in your body. It is found on the back of your ankle, and it attaches some of your calf (lower leg) muscles to the bottom of your heal.
Achilles: Your achilles is one of the thickest tendons in your body. It is found on the back of your ankle, and it attaches some of your calf (lower leg) muscles to the bottom of your heal.
A rolled ankle is one of the most common injuries in gymnastics, but what most people don't know, is that there is a difference between an ankle sprain and a strain. We will discuss these differences below!
A rolled ankle is one of the most common injuries in gymnastics, but what most people don't know, is that there is a difference between an ankle sprain and a strain. We will discuss these differences below!
SPRAIN
SPRAIN
A sprain involves damage to ligaments* that connect bone to bone in your body. The image above shows a few of the many ligaments that help to support your ankle. The three ligaments shown are the most common ones to get injured when you get an ankle sprain.
A sprain involves damage to ligaments* that connect bone to bone in your body. The image above shows a few of the many ligaments that help to support your ankle. The three ligaments shown are the most common ones to get injured when you get an ankle sprain.
Ligaments can look a lot like tendons, so don't be fooled. Ligaments connect from bone to bone, while tendons are different because they connect muscle to bone. They are often a very similar color however.
Ligaments can look a lot like tendons, so don't be fooled. Ligaments connect from bone to bone, while tendons are different because they connect muscle to bone. They are often a very similar color however.
STRAIN
STRAIN
A strain involves damage to muscle(s) and/or the tendon that connects muscle to bone. The image above shows how muscles attach to bones.
A strain involves damage to muscle(s) and/or the tendon that connects muscle to bone. The image above shows how muscles attach to bones.
Do you know which two arm muscles are shown in the image?
Do you know which two arm muscles are shown in the image?
Most often when you roll your ankle, it is called a sprain, not a strain, because your ankle ligaments get hurt.
Most often when you roll your ankle, it is called a sprain, not a strain, because your ankle ligaments get hurt.
There are different levels of severity for both ligament sprains and muscle strains. The two images below show this:
There are different levels of severity for both ligament sprains and muscle strains. The two images below show this:
Levels of ankle SPRAINS
Levels of ankle SPRAINS
Levels of muscle STRAINS
Levels of muscle STRAINS
Although grade III is the most severe for both sprains and strains, it is also commonly the least painful because nerves are hurt to the point where they can no longer send pain signals to your brain.
Although grade III is the most severe for both sprains and strains, it is also commonly the least painful because nerves are hurt to the point where they can no longer send pain signals to your brain.
How To Help Reduce Pain & Prevent Further Injury When Your Ankle Is Hurt:
How To Help Reduce Pain & Prevent Further Injury When Your Ankle Is Hurt:
Since not all ankle injuries are the same, it is important to care for it depending on how severe it is and how badly it feels.
Since not all ankle injuries are the same, it is important to care for it depending on how severe it is and how badly it feels.
Next we will go over RICE and it's meaning!
Next we will go over RICE and it's meaning!
RICE stands for: Rest, Ice, Compression, and Elevation, and it helps us to remember how to recover from and prevent further injuries.
RICE stands for: Rest, Ice, Compression, and Elevation, and it helps us to remember how to recover from and prevent further injuries.
REST:
REST:
While some people are able to walk on their ankle directly after the injury occurs, that is not always the case. It is often good to take weight off of your injured ankle and avoid activities using that ankle so that it can heal faster and help to reduce pain. Rest also helps to prevent any further injuries to your already hurt ankle.
ICE:
ICE:
Immediately after you hurt your ankle, it is best to ice it! Icing not only helps to reduce pain, but it also improves the healing process of slowing swelling and reducing bleeding under your skin at the injury.
More information on icing is mentioned in previous content towards the bottom of this page.
COMPRESSION:
COMPRESSION:
As shown in the image above, compression can be done by using an ace bandage, along with other tools. Compression helps to provide support, reduce blood flow, and slow swelling. However, it is important not to compress too hard, or you might cause more swelling and discomfort.
Compression is GREAT in combination with ice!
ELEVATION:
ELEVATION:
Raising the injured part of your body so that it is higher than your heart, makes it more challenging for blood to reach the injured area. Too much blood to the injured area can cause more severe problems.
Elevation also helps to prevent further injuries because it keeps you from doing activities that hurt your ankle more.
ANKLE INJURY PREVENTION TIPS
ANKLE INJURY PREVENTION TIPS
How To Help Strengthen Your Ankles:
How To Help Strengthen Your Ankles:
Each exercise below is described in the video:
Each exercise below is described in the video:
- Toe raises
- Heal raises
- Theraband exercises
- Balance exercises
How To Improve/Maintain Flexibility At Your Ankles:
How To Improve/Maintain Flexibility At Your Ankles:
Each exercise below is described in the video:
Each exercise below is described in the video:
- Ankle rolling song
- Ankle ABC's
- Achilles* stretch (with both a straight and a bent leg)
- Light stretching using your hands
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WEEK THREE: July 5th- 11th
WEEK THREE: July 5th- 11th
This week we will be focusing on how to take care of your hands on bars.
This week we will be focusing on how to take care of your hands on bars.
NEW VOCAB:
NEW VOCAB:
Friction: The resistance of one object's surface on another.
Friction: The resistance of one object's surface on another.
Unfortunately, getting rips and blisters on your hands is part of gymnastics, but there are many things you can do to help keep your hands protected when on the bars!
Unfortunately, getting rips and blisters on your hands is part of gymnastics, but there are many things you can do to help keep your hands protected when on the bars!
What Are Hand Rips And Calluses?
What Are Hand Rips And Calluses?
Hand rips occur because of the repetitive friction* between your skin and other surfaces (ex. the uneven bars).
Hand rips occur because of the repetitive friction* between your skin and other surfaces (ex. the uneven bars).
Calluses are thickened, harder parts of the skin, that are a resultant of rips (explained above).
Calluses are thickened, harder parts of the skin, that are a resultant of rips (explained above).
This is an example of how cool our body is because of its ability to recover from an injury and in some cases, actually build more resiliency. Our bones are another example of our body being able to strengthen after experiencing stress.
This is an example of how cool our body is because of its ability to recover from an injury and in some cases, actually build more resiliency. Our bones are another example of our body being able to strengthen after experiencing stress.
For some, building calluses can take a very long time (their skin may already be tough, in which case, they are less at risk for getting rips).
For some, building calluses can take a very long time (their skin may already be tough, in which case, they are less at risk for getting rips).
How To Care For Rips
How To Care For Rips
Watch this video on how to care for your hands before and after they rip.
Watch this video on how to care for your hands before and after they rip.
Do you know the signs of when you are about to rip?
Do you know the signs of when you are about to rip?
How many rips have you gotten?
How many rips have you gotten?
4 Steps To Protect Your Hands!
4 Steps To Protect Your Hands!
CHALK UP
CHALK UP
Applying chalk helps to make your hands more dry and soft, which decreases the amount of friction between your hands and the bars.
Applying chalk helps to make your hands more dry and soft, which decreases the amount of friction between your hands and the bars.
WEAR GRIPS
WEAR GRIPS
Grips reduce the amount of direct contact between the skin on your hands and the bars or rings, however, grips do not eliminate the friction.
Grips reduce the amount of direct contact between the skin on your hands and the bars or rings, however, grips do not eliminate the friction.
TOUGHEN CALLUSES
TOUGHEN CALLUSES
Calluses are proof of hard work and long hours of practice! On the bright side, calluses serve as another protective layer when swinging on the bars.
Calluses are proof of hard work and long hours of practice! On the bright side, calluses serve as another protective layer when swinging on the bars.
KEEP YOUR HANDS COOL
KEEP YOUR HANDS COOL
The repetitive friction between your hands and the bars or rings can cause your hands to heat up. It is common for your hands to feel very hot before they rip. To help slow the process of your hands ripping you can keep your hands cool.
The repetitive friction between your hands and the bars or rings can cause your hands to heat up. It is common for your hands to feel very hot before they rip. To help slow the process of your hands ripping you can keep your hands cool.
How To Make a Tape Grip
How To Make a Tape Grip
Tape grips can help provide an extra layer of protection for your hands. Watch this quick video on how to make your own tape grips.
Tape grips can help provide an extra layer of protection for your hands. Watch this quick video on how to make your own tape grips.
Share your videos of you making a tape grip!
Share your videos of you making a tape grip!
What are other creative ways are there to make a tape grip?
What are other creative ways are there to make a tape grip?
What Is The Purpose Of Water or Honey?
What Is The Purpose Of Water or Honey?
Gymnasts tend to each have their own preferences on how much chalk, water, and sometimes honey they use.
Gymnasts tend to each have their own preferences on how much chalk, water, and sometimes honey they use.
Water or honey mixed with chalk create a thicker layer that can help to increase a soft, dry layer, which allows for easier shifting, and less friction.
Water or honey mixed with chalk create a thicker layer that can help to increase a soft, dry layer, which allows for easier shifting, and less friction.
With that being said, water or honey are not essential.
With that being said, water or honey are not essential.
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WEEK TWO: June 28th-July 4th
WEEK TWO: June 28th-July 4th
This week we will be focusing on body awareness and the importance of listening to your coaches.
This week we will be focusing on body awareness and the importance of listening to your coaches.
NEW VOCAB:
NEW VOCAB:
Relevance: When something is closely connected and can be related to another.
Relevance: When something is closely connected and can be related to another.
Body Awareness: Being able to know and understand where your body is in space and how it moves.
Body Awareness: Being able to know and understand where your body is in space and how it moves.
How Comfortable Are You With The Various Gymnastics Body Positions?
How Comfortable Are You With The Various Gymnastics Body Positions?
Once you feel comfortable with the body positions demonstrated in the video to the left, try testing your knowledge with this matching quiz!
Once you feel comfortable with the body positions demonstrated in the video to the left, try testing your knowledge with this matching quiz!
What is so important about knowing basic gymnastics positions you may ask?
What is so important about knowing basic gymnastics positions you may ask?
Relevance* To Safety:
Relevance* To Safety:
Similar to the idea of when someone yells "duck!"... "watch out!"... or "on your right," it is important to know how to react when someone yells "tuck!"... "keep straight!" ... or "knees together!"
Similar to the idea of when someone yells "duck!"... "watch out!"... or "on your right," it is important to know how to react when someone yells "tuck!"... "keep straight!" ... or "knees together!"
When you are jumping, flipping, and twisting, sometimes your coach may see something you don't, such as maybe you are tumbling crooked or you are about to land short and hurt your ankles.
When you are jumping, flipping, and twisting, sometimes your coach may see something you don't, such as maybe you are tumbling crooked or you are about to land short and hurt your ankles.
Your coach can help protect your safety by telling you to change your body position mid tumbling pass if necessary, however this isn't as successful unless you also feel comfortable with the various positions in gymnastics.
Your coach can help protect your safety by telling you to change your body position mid tumbling pass if necessary, however this isn't as successful unless you also feel comfortable with the various positions in gymnastics.
More safety tips to consider when being spotted:
More safety tips to consider when being spotted:
Maintain body awareness!
Maintain body awareness!
If you are ever getting spotted on a gymnastics skill, make sure you are staying aware of your body position and movement. This is important so that you keep not only yourself, but also your coaches safe!
If you are ever getting spotted on a gymnastics skill, make sure you are staying aware of your body position and movement. This is important so that you keep not only yourself, but also your coaches safe!
Unfortunately, it is common that coaches accidentally get hit or "wacked" by gymnasts when spotting, because the gymnast can get loose in the middle of a skill or loose control. However, it is up to you, as the gymnast, to stay confident, tight, and perform the skill to your best ability, to avoid the risk of your coaches getting hit, so that you can properly and safely get spotted!
Unfortunately, it is common that coaches accidentally get hit or "wacked" by gymnasts when spotting, because the gymnast can get loose in the middle of a skill or loose control. However, it is up to you, as the gymnast, to stay confident, tight, and perform the skill to your best ability, to avoid the risk of your coaches getting hit, so that you can properly and safely get spotted!
Communication is KEY!
Communication is KEY!
When working on new skills that you may need a spot for, such as fly-aways off bars, always make sure you are on the same page as your coach.
When working on new skills that you may need a spot for, such as fly-aways off bars, always make sure you are on the same page as your coach.
For some skills this may mean counting "one, two, three, GO" and knowing to let go on "GO," but it is always important to double check to see what the coach is expecting you to do. For instance, some coaches may tell you to let go on "THREE" instead of saying "GO!"
For some skills this may mean counting "one, two, three, GO" and knowing to let go on "GO," but it is always important to double check to see what the coach is expecting you to do. For instance, some coaches may tell you to let go on "THREE" instead of saying "GO!"
It is also important to communicate with your coaches about how heavy or light of a spot you would like, especially when you are working with a new coach who isn't as familiar with your gymnastics skill level. This allows you and your coach to be on the same page, so that the amount of spot doesn't surprise you.
It is also important to communicate with your coaches about how heavy or light of a spot you would like, especially when you are working with a new coach who isn't as familiar with your gymnastics skill level. This allows you and your coach to be on the same page, so that the amount of spot doesn't surprise you.
Body Awareness Drill:
Body Awareness Drill:
Here is a quick video of a drill that tests for your body awareness.
TRY IT OUT, and see how you do!!
Email your video to Dunkleysstaff@gmail.com and feel free to make up your own body awareness drills and send them as well!
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WEEK ONE: June 21st-27th
WEEK ONE: June 21st-27th
This week we will be focusing on how to land and fall safely in gymnastics.
This week we will be focusing on how to land and fall safely in gymnastics.
Below that are some basic principles of gymnastics safety that I may talk more about in later weeks.
Below that are some basic principles of gymnastics safety that I may talk more about in later weeks.
If you have any questions or comments, you can email: Dunkleysstaff@gmail.com (and add "For Elena" in the subject line). Ask a parent or someone older for help if you are not sure how to do this :)
If you have any questions or comments, you can email: Dunkleysstaff@gmail.com (and add "For Elena" in the subject line). Ask a parent or someone older for help if you are not sure how to do this :)
I look forward to hearing from you!
I look forward to hearing from you!
Each week I may present some new vocab words! These words will have an asterisk (*) next to them and their definitions can be found under the beginning of each new week like so:
Each week I may present some new vocab words! These words will have an asterisk (*) next to them and their definitions can be found under the beginning of each new week like so:
Risk: The possibility of danger or injury.
Risk: The possibility of danger or injury.
Ligaments: Small tough tissue material inside of your body that help to support body movements and keep your bones together.
Ligaments: Small tough tissue material inside of your body that help to support body movements and keep your bones together.
Landing Safely on Two Feet!
Landing Safely on Two Feet!
Landing Safely on One Foot!
Landing Safely on One Foot!
With most gymnastics skills, you land on your feet. This means that your feet and ankles can experience a lot of impact, if you don't land safely. Repetitive impact can lead to pain and/or discomfort.
With most gymnastics skills, you land on your feet. This means that your feet and ankles can experience a lot of impact, if you don't land safely. Repetitive impact can lead to pain and/or discomfort.
If you land in an unsafe way, you also risk* hurting your muscles and ligaments*.
If you land in an unsafe way, you also risk* hurting your muscles and ligaments*.
Key Points to Remember About Safety Rolls:
Key Points to Remember About Safety Rolls:
- Always tuck your chin in to your chest to help prevent neck injuries.
- For forward and backward safety rolls, keep your arms by your ears.
- Never stick your arm out to catch a fall, this leads to a greater risk for an arm or wrist injury.
- When rolling, tuck your body into a tight ball so that you are protecting your back, as well as making the roll easier.
- Be aware of your surroundings when safety rolling.
Tali's Story:
Tali's Story:
Here is an inspirational video of Tali Giubardo, a former camper and gymnast from Green Mountain Training Center in Vermont, and now one of Dunkley's dance teachers!
Here is an inspirational video of Tali Giubardo, a former camper and gymnast from Green Mountain Training Center in Vermont, and now one of Dunkley's dance teachers!
Tali's story reminds us that unfortunately injuries can still occur in gymnastics, even when we are being safe. That being said, it's important to continue to think and train safety!
Tali's story reminds us that unfortunately injuries can still occur in gymnastics, even when we are being safe. That being said, it's important to continue to think and train safety!
This week we will be working on landings!
This week we will be working on landings!
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TOP THREE SAFETY TIPS
TOP THREE SAFETY TIPS
1
1
Tell a coach or supervisor when you feel hurt.
Tell a coach or supervisor when you feel hurt.
2
2
Listen to your body.
Listen to your body.
3
3
Don't push yourself to do something you aren't ready to do.
Don't push yourself to do something you aren't ready to do.
- Tell a coach or supervisor:
It is important that any time you feel like you are hurt, (ex. you roll your ankle, your back is hurting you, you don't feel well, etc.) that you tell a coach or supervisor right away!
It is important that any time you feel like you are hurt, (ex. you roll your ankle, your back is hurting you, you don't feel well, etc.) that you tell a coach or supervisor right away!
Tell them everything you know about:
Tell them everything you know about:
HOW you got hurt (what activity were you doing)
HOW you got hurt (what activity were you doing)
WHEN you got hurt (including an estimated time and what event you were on)
WHEN you got hurt (including an estimated time and what event you were on)
WHO were you with (what supervisor(s) or other kid(s) were around)
WHO were you with (what supervisor(s) or other kid(s) were around)
WHAT it felt like and feels like currently
WHAT it felt like and feels like currently
It is always best to be on the safe side and tell someone when you get hurt right away, no matter how big or small you think the injury may be. This way, the injury can be treated properly, and you can get back to flipping and twisting more safely!
It is always best to be on the safe side and tell someone when you get hurt right away, no matter how big or small you think the injury may be. This way, the injury can be treated properly, and you can get back to flipping and twisting more safely!
"Safety is as easy as ABC-Always Be Careful!"
"Safety is as easy as ABC-Always Be Careful!"
2. Listen to your body:
2. Listen to your body:
Some days while working out, your gut may be telling you that something doesn't feel right. Maybe your knee that occasionally bothers you feels worse, or there is a new pain in your back that you have never felt before. Listening to that gut feeling may help to prevent a further injury from happening.
Some days while working out, your gut may be telling you that something doesn't feel right. Maybe your knee that occasionally bothers you feels worse, or there is a new pain in your back that you have never felt before. Listening to that gut feeling may help to prevent a further injury from happening.
The next best step is to tell a coach what you are feeling, so that they can help.
The next best step is to tell a coach what you are feeling, so that they can help.
Here are 3 easy things you can do to help prevent injuries by listening to your body:
Here are 3 easy things you can do to help prevent injuries by listening to your body:
Taking a Break:
Taking a Break:
Ask to take a break, whether than means sitting down for a few minutes, not working the skills that are bothering what hurts, or sitting out for the rest of practice.
Ask to take a break, whether than means sitting down for a few minutes, not working the skills that are bothering what hurts, or sitting out for the rest of practice.
Building Strength:
Building Strength:
When working new skills, it is common to feel sore because those muscles have not been worked as hard before. It is important to strengthen your body for the appropriate skill level.
When working new skills, it is common to feel sore because those muscles have not been worked as hard before. It is important to strengthen your body for the appropriate skill level.
Maintaining Flexibility:
Maintaining Flexibility:
Similar to needing strength, gymnastics requires lots of flexibility. To prevent muscle injuries, it is important to stretch before AND after practice.
Similar to needing strength, gymnastics requires lots of flexibility. To prevent muscle injuries, it is important to stretch before AND after practice.
"Know safety, NO injury!"
"Know safety, NO injury!"
3. Don't push yourself to do something you aren't ready to do:
3. Don't push yourself to do something you aren't ready to do:
Be brave, but know your limits! Each new skill comes with practice, so it is important not to rush the process or yourself.
Be brave, but know your limits! Each new skill comes with practice, so it is important not to rush the process or yourself.
Here are some tips:
Here are some tips:
- Ask a coach before trying a new skill
- Feel 110% confident before trying a new skill!
- Ask your coach to spot you if you do not feel comfortable.
- Don't expect to get a skill on the first try, but keep working hard on it, and it will come!
- Don't be afraid to say "no" if you do not feel ready. Keep working on drills(:
- Know and train your safety rolls!
Should I use Heat or Ice on an Injury?
Should I use Heat or Ice on an Injury?
Heat
Heat
Using heat is a useful way to warm up your muscles and help decrease pain prior to working out. However, it is important not to use heat on recent injuries that are still swollen, as it negatively effects the healing process. Heat should be applied no longer than 20 minutes at a time.
Using heat is a useful way to warm up your muscles and help decrease pain prior to working out. However, it is important not to use heat on recent injuries that are still swollen, as it negatively effects the healing process. Heat should be applied no longer than 20 minutes at a time.
Ice
Ice
Ice is best used after working out, and it can also help to decrease pain. Unlike heat, ice is great to use with recent injuries! Ice should be applied no longer than 15-20 minutes at a time.
Ice is best used after working out, and it can also help to decrease pain. Unlike heat, ice is great to use with recent injuries! Ice should be applied no longer than 15-20 minutes at a time.
With both heat and ice, it is important to always have a protective layer (ex. a paper-towel or towel) between your body and the heat/ice. This helps to protect your skin from the extreme temperatures.
With both heat and ice, it is important to always have a protective layer (ex. a paper-towel or towel) between your body and the heat/ice. This helps to protect your skin from the extreme temperatures.
Dynamic and Static Stretching
Dynamic and Static Stretching
What's the Big Deal?
What's the Big Deal?
Dynamic Stretching
Dynamic Stretching
Before working out, it is good to include dynamic stretching. This is stretching with movement (ex. jogging with high knees or high kicks). Dynamic stretching helps to warm up your muscles and decrease the risk of injuries. It is common to do static stretching in combination with dynamic stretching prior to working out.
Before working out, it is good to include dynamic stretching. This is stretching with movement (ex. jogging with high knees or high kicks). Dynamic stretching helps to warm up your muscles and decrease the risk of injuries. It is common to do static stretching in combination with dynamic stretching prior to working out.
Static Stretching
Static Stretching
As gymnasts we use static stretching a lot! Unlike dynamic stretching, static stretching involves holding positions (ex. splits or holding a bridge), rather than stretching with movement. Static stretching is especially important to do after working out because it helps to relax your muscles and prevent them from getting stiff.
As gymnasts we use static stretching a lot! Unlike dynamic stretching, static stretching involves holding positions (ex. splits or holding a bridge), rather than stretching with movement. Static stretching is especially important to do after working out because it helps to relax your muscles and prevent them from getting stiff.
"Sore today, STRONGER tomorrow!"
"Sore today, STRONGER tomorrow!"
Welcome!
Welcome!
My name is Elena, and this is my 5th summer as a counselor! When at camp, I bounce between coaching gymnastics and working as a life guard at the waterfront. I also love playing games and going for evening nature walks with my bunk!
My name is Elena, and this is my 5th summer as a counselor! When at camp, I bounce between coaching gymnastics and working as a life guard at the waterfront. I also love playing games and going for evening nature walks with my bunk!
In the fall I will be starting my 5th year at Ithaca College, continuing studies towards a Doctorate in Physical Therapy.
In the fall I will be starting my 5th year at Ithaca College, continuing studies towards a Doctorate in Physical Therapy.
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