Raise the Bar Blog Post

What the Research Says HIIT & Technical Accuracy Under Fatigue A recent study in youth athletes found that performing high-intensity interval training (HIIT) before skill work resulted in greater improvements in technical accuracy under fatigue (e.g., passing, dribbling, shooting) compared to HIIT placed afterward. Journal of Sports Science and Medicine . Interpretation for gymnastics: If conditioning comes first, athletes may face greater challenges when moving into skill

When I first decided to launch a TOPs (Talent Opportunity Program) for gymnastics, my goal was to create something that challenged athletes without overwhelming them. It’s easy to get caught up in the intensity of high-level training, but the demands of a TOPs program can be a lot — especially for athletes under the age of 10. Over time, I’ve learned that starting intentionally and building slowly is the key to creating a sustainable program. Here’s how I built our gymnastics

One of the most common questions I get as a coach is: “When should gymnasts move from bodyweight training to weight training?” In gymnastics, shaping and bodyweight control form the foundation of strength. But there comes a time when progressing requires adding resistance beyond an athlete’s own body. The key is knowing when athletes are ready and how to add weights safely. Start with Bodyweight and Shaping Foundations Every gymnast begins with bodyweight strength: push-ups,

Injuries are one of the toughest challenges for gymnasts—especially at the optional level. These athletes are used to long hours, steady progress, and chasing big goals. When an injury forces them to step back, it can feel frustrating and isolating. As coaches, we play a crucial role in helping injured gymnasts stay connected, productive, and positive throughout recovery. Here are six strategies to keep athletes engaged during practice, even when they can’t train at full capa

Conditioning is one of the most important parts of gymnastics training—but it can also be one of the most challenging to run efficiently. With multiple athletes moving at once, equipment to manage, and energy levels to balance, conditioning can easily become chaotic without a clear system. Over the years, I’ve found that small, intentional changes can completely transform how smoothly conditioning runs. Here are six simple coaching tips to keep your gymnastics conditioning or