Alignment and Lines

Proper kicks are essential for having complete lines in all tricks and dance elements.

Learning to kick with the proper hip placement is crucial for overuse injury prevention. Common injuries, such as hip tendonitis, occur from overuse of different muscles and tension in the hip. Since kicks are the basis for any skill in gymnastics, this motion is commonly repeated in many different forms.

We worked with different combinations of forward, sideways, and backward kicks. We started by practicing these exercises across the floor and then moved to the balance beam. Doing the kicks on the balance beam requires more coordination, precision, and muscle usage to avoid falling off.

It is very important to understand what muscles should be used during the kicking motion and how the proper placement of the leg is necessary for injury prevention and proper muscle strength. These gymnasts learned these elements through sit-down anatomical lessons, physically watching demonstrations, and practicing on themselves to feel the sensation of a good kick from the body.

Starting With the Basics

The importance of proper technical walking for injury prevention!

To start off this program, we worked on simply walking across the floor in various ways. The main focus of these walks was to understand how to "roll down" through the toes (phalangeal region), ball of the foot (metatarsal region), and heel (tarsal region).

Rolling through the foot occurs in every jump, flip, leap, and step during gymnastics. Strengthening each part of the foot is essential so that when a rapid landing occurs, the feet do not land flat or twisted.

For the exercises, we did basic flat and relieve walking, followed by basic combinations and step patterns such as "grapevines" or "torso twisting" walks.

To incorporate dance into these simple walks, we would practice strung together in a group while walking to the beat of the music. We would also do exercises where the gymnasts had their own freedom to walk in any manner or pattern they wanted and use their hands freely to pose! This works on musicality, artistry, and creativity!

Introduction

Hi! I'm Addison Mancill! The leader and creator of the Grace and Strength Initiative!

As a pre-professional dancer, choreographer, teacher, and retired gymnast (15-year career), I am excited to begin sharing my knowledge to help grow gymnasts in my community!

In the gymnastics community, dancing and learning basic choreography can be difficult for young gymnasts. Knowing the basic anatomy of the bones and muscles used in the body to support a gymnast during different acrobatic movements is essential for young gymnasts to help injury prevention. Also, not having proper technique can lead to bad scores during competitions, hurting self-esteem, and many significant injuries. This multi-week program includes immersing gymnasts in dance, basic anatomy lessons, yoga, proper technique, conditioning, nutrition, music, rhythm, mental health, hydration, and many other essential tools to create a well-rounded athlete!

This program will start during the summer and continue into the fall. During the fall season, gymnasts will develop their skills and learn a new floor exercise and balance beam routine with my choreography for the upcoming season in 2025! I am hoping to expand gymnasts' gracefulness into their routines to help them achieve a stellar season and better physical and mental health overall.

I am excited to begin this journey with these young and rising athletes!