The kip is one of the most commonly trained skills in gymnastics, yet also one that athletes frequently can struggle with. Coaches know the shapes. Athletes know the drills. But even with consistent practice, some gymnasts still can’t make the kip happen. The reason isn’t usually lack of motivation or effort. More often, I have found the athlete simply does not have the specific strength needed to perform what the kip requires. And when we understand the true strength demands

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,

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

Train like a gymnast anywhere with this bodyweight workout that builds control, strength, and flexibility—no equipment required. Picture this: you’re on vacation, your gym’s closed for a long weekend, or you just don’t have the time or space for a full workout. You still want to feel strong, stay consistent, and move with purpose, but dragging out equipment or finding a full setup just isn’t happening. That’s exactly why this At Home Gymnastics Workout Plan  was created. It’s

As many of us already know, conditioning can make or break your team’s success. Strong, well-conditioned gymnasts not only learn skills faster but also stay healthier and more confident in the long run. The problem? Most coaches are juggling a lot—lesson plans, rotations, parent emails, meet prep, and about a million other things on their to-do list. Writing out a detailed strength program usually ends up taking a back seat! That’s exactly why I created Raise the Bar strength

As coaches, we often find ourselves focused on perfecting our athletes' techniques. We drill, correct, and encourage skill refinement. However, a critical aspect that is sometimes overlooked is whether athletes have the necessary strength to implement technical corrections effectively. This post explores the importance of strength and technique in gymnastics and offers practical solutions for coaches to create a more holistic training approach. The Challenge of Strength and

At Raise the Bar, we offer more than just custom training — we’ve created three Standard Strength Programs designed for coaches who are ready to jump in and start making progress right away. Each program is delivered immediately as a PDF file with linked instructional videos. This allows you to learn the movements before introducing them to your athletes. Standard Gymnastics Strength Plans for Coaches Overview of Our Programs Our Standard Strength Programs are tailored for co