Coach AD

Not every moment in training should feel the same.

Some moments build discipline.
Some moments build confidence.

The real skill?
Knowing exactly when to use each.

That’s what great coaching looks like.

Stop trying to fix casts by doing more casts.

If the strength isn’t there…
the skill won’t show up.

Most gymnasts get stuck here 👇🏾
Repeating the skill instead of building what actually drives it.

Push strength = cast height.

No strength → no lift.

Save this so you stop wasting reps.
Send it to a parent or coach who needs this.

Balance doesn’t equal strength.

A gymnast can stay on the beam…
and still have weak, unstable ankles.

You see it in the run.
You see it in the landings.
You see it when skills start breaking down.

Strong ankles aren’t natural.
They’re trained.

If you’re not training them directly…
you’re leaving performance (and safety) on the table.

Comment BEAM and I’ll send you the exact program we use 👇

Handstand hops expose weak shoulders fast.

If your gymnast can kick to handstand…
but can’t hop — the shoulder block isn’t strong enough yet.

Most gymnasts try to force the skill instead of fixing the foundation.

Start with flamingo hops to build strength and balance first.

Then progress to handstand hops on a bouncy surface until the shoulders are strong enough for spring floor.

Progressions build better athletes.

Save this for your next practice.

Calf raises won’t fix weak gymnast ankles.

Gymnasts don’t just push off the floor
they stabilize, react, and absorb force in every direction.

That’s why ankle training should include more than just one movement.

These are a few drills we use to build stronger, more resilient gymnast ankles.

Comment “ANKLE” and I’ll send you the ankle strengthening program. 👇🏾

Push-ups might be the most misunderstood exercise in training.

Most athletes never actually learn them.

They rush to the floor.
They lose body tension.
They repeat bad reps for years.

And then they wonder why their upper-body strength never improves.

Real push-up strength is built through progressions, control, and proper mechanics.

That’s exactly what we’re going to teach.

A full push-up training program is coming soon.

👇🏾
Be honest… when was the last time someone actually taught you how to do push-ups?

When a gymnast freezes, it’s not attitude.
It’s her brain protecting her.

If it doesn’t feel safe, it won’t fire.

So we slowed it down.
We adjusted the setup.
We gave her space to process.

No pressure.
No rush.

Just clear progressions and calm support.

And when she felt safe,
she went.

Confidence grows where safety exists.

Front handsprings can be frustrating for a lot of athletes.

Often it’s not about trying harder — it’s just that different parts of the skill need to be trained separately first.

Working on the entry and takeoff, and then the snap down and finish, can make the whole movement start to click.

Once those pieces feel comfortable, putting them together becomes much easier.

Sometimes breaking a skill down is the fastest way to move forward.

Save this if you’re working front handsprings right now.

Most gymnasts are told to run more.

But speed isn’t the real issue.

Weak ankles affect:
• Vault power
• Tumbling rebound
• Landing control
• Beam stability

If the ankle collapses, force disappears.

You can’t build strong gymnastics on unstable ankles.

That’s why we built the 4-Week Foot & Ankle Program.

Train the foundation.

Comment ANKLE and I’ll send you the details.