The SHIFT Show

This week's podcast is a survival guide for club, college, and elite gymnasts to tackle meet season.   In compulsory and younger years you train a little less intensively and meets aren’t as frequent but as you get into optional levels 7-10, elite, and then college the season becomes much more of a grind.   It can be hard to get through a competitive season when you have school, other life commitments, training sessions, traveling to meets plus managing your time with friends, family, and hobbies.    I’ve been there and remember trying to make lineups, do schoolwork, and trying to have a social life was absolutely exhausting.   But I have learned so much since then from studying research, hearing and talking to different experts as well as consulting with various club, elite, and college programs to really understand what the common problems are.    So I have comprised all this knowledge and research into 5 easy ways to not only optimize your training and performance but also minimize the risk of injury.   I discuss:    The importance of sleep for performance.   What are circadian rhythms?   The importance of seeing the sun first thing in the morning.   Stress management.   How to schedule time to relax and recharge.   What fuels your work and recovery?    And…   Soft tissue care and flexibility maintenance.   If you want to learn more and get further information on the topics covered in the podcast check out these:     Master Your Sleep & Be More Alert When Awake | Huberman Lab Podcast #2 - https://www.youtube.com/watch?v=nm1TxQj9IsQ   Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84 - https://www.youtube.com/watch?v=h2aWYjSA1Jc   The Food and Body Image Talk Gymnasts and Coaches Must Hear with Christina Anderson, RDN - https://www.youtube.com/watch?v=GJ9ZZ4qDDWI   What Gymnasts Need for Nutrition with Dr. Josh Eldridge - https://youtu.be/DYwbU3wcZ04  We appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/

This week's podcast is the first lecture from our recent and very popular 2022 Gymnastics Rehabilitation Virtual Summit.   The three-day event was aimed at helping medical providers who work with gymnasts, gymnastic coaches, and S&C coaches learn the exact exercises, manual techniques, and programs needed to treat gymnastic injuries.   In this lecture, I explain the five phases of rehab.    When working I work with an injury, implementing these phases in order and following the timelines I have an excellent success metric.    This is my step-by-step guide from the beginning incident to a smooth return to sport along with exercises to get above and beyond your past level of strength, power, capacity, and flexibility.     I discuss:   Main focuses for each of the 5 phases of injuries.    Why manual therapy is not the main thing I do.    The importance of interdisciplinary care in pain management.   What are the five phases of rehab?   When to progress between phases of recovery.   The importance of maintaining workload.   And…   An example of a 12-week ACL program.   If you loved this episode or are keen to learn more about treating gymnastics injuries you can access all The 2022 Gymnastics Rehabilitation Virtual Summit lectures, videos and handouts here:   https://shiftmovementscience.com/gymnasticsrehabsummit/   And use coupon code summit25 to get a discount!We appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/

What is the difference between programming rehab versus programming for sports performance?   Today on the podcast I am joined my by fellow experts and colleagues from Champion Physical Therapy and Performance to explore this topic.   Performance Physical Therapist Dan Pope DPT, OCS, CSCS, C-PS, Director of Fitness & Strength and Conditioning Coach Diwesh Poudyal BS, CSCS, USAW, C-PS, and Director of Sports Science & Strength and Conditioning Coach Jonah Mondloch BSC, CSCS, C-PS.   We discuss:      What are the goals of a rehab program and a sports performance?   An example of a rehab program for an athlete with an ACL reconstruction and a sport performance program.   How to alter a squat to work and stress either the hips or knees.   Six ways to modify a sports performance exercise.   Why three sets of eight to ten reps are the most effective.   When to progress an exercise with an athlete.   And…   The difference between rehab plyometrics vs sport performance plyometrics.We appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/

Today I believe we have one of the most important podcasts produced by Shift, a discussion with Dr. Marcia Faustin about athletes' mental health.    ⚠️ Trigger Warning ⚠️ In this episode, we discuss heavy content around depression, anxiety, body image, fear of failure, and suicide. If you are someone listening to this podcast but have a history of these things, I encourage you to either stop and listen to it with a professional who can guide you through it, or to listen to it in segments or don't be afraid to not listen to it at all.    A former gymnast, Dr. Marcia is a family medicine and sports medicine physician working at the University of California Davis in Sacramento where she is the associate team physician for 700 UC Davis Division One athletes. She is also the USA Gymnastics women's national team physician and was at Tokyo Olympics giving Simone Biles care and support in her time of need. Despite lots of progress, mental health in gymnastics is still stigmatized, which leaves a lot of athletes feeling as though they're the only ones dealing with anxiety, depression, or other dark thoughts. This episode is to help show athletes that they're not alone, not only is it normal but it's something that can get better.   We discuss: What's causing the mental health stigma? Why Mental health issues should be treated just like injuries. The difference between empathy and sympathy.  One of the best tools for Anxiety. The way you react to your athlete's performance matters. How to be a better listener. What to do if an athlete starts to have negative thoughts and feelings. Why a simple conversation can help save a life. And… The role fans play in gymnastics and their responsibility on the athlete's mental health.   If you want to learn more you can listen to Dr. Marcia's popular and highly requested lecture on mental health at the Shift Symposium: https://shiftmovementscience.com/2022shiftsymposium/We appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/

This week's mini podcast episode is a sneak peek of our brand new Herolab guest lecture: What Coaches Need to Know about Nutrition, which will be released next week. This month's guest lecturer is Christina Anderson, a registered Dietitian and Board Certified Paediatric Specialist who specializes in eating disorders. Christina helps athletes with performance, nutrition, dealing with food, and properly fueling themselves, working with high-level elite gymnasts all the way down to regular gymnasts. In this episode Christina covers: Dangers of Unintentional Undereating Why "Clean Eating" is not enough for gymnasts Intra-workout Nutrition Information for Coaches Hydration 101: Best action plan for avoiding dehydration Hopefully you this mini-podcast episode, if you would like to hear the rest of the What Coaches Need to Know about Nutrition lecture head over to the Herolab.  Relaunched with a brand new look, with a website that’s now more user-friendly to help coaches easily locate and access the tools to change gymnasts' lives. Save time and money with 30+ hours of lectures from gymnastics experts gymnastics on flexibility, strength, nutrition, mental blocks, skills, and more from the comfort of your home. As well as the revamp we will be releasing NEW monthly gymnastics lectures, so don’t miss out!  You can check it all out here: https://shiftmovementscience.com/theherolab/  We appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/

Dive into the world of gymnastic hip injuries and learn why they are more common than perceived. Discover the unique demands placed on the hip, the anatomy behind various injuries, and critical factors contributing to pain. Uncover effective evaluation, treatment strategies, and rehabilitation tips to ensure a safe return to the sport. The podcast also touches on injury prevention techniques, the importance of training load management, and the impact of coaching culture on recovery. Perfect for athletes and coaches alike!

Chad Vaughn, a two-time Olympic weightlifter and coach, dives into shoulder mobility challenges affecting athletes. He discusses the relationship between overhead mobility and stability, explaining why this matters for performance. The talk covers various muscle restrictions, such as lats and pecs, that hinder flexibility. Chad and his guest emphasize combining mobility exercises with strength training, utilizing eccentric movements, and the benefits of cross-training between gymnastics and weightlifting to enhance overhead capacity.

Today on the podcast I'm extremely excited to talk with Carly Dockendorf, Utah’s assistant coach and beam specialist.   Carly originally from Canada was a gymnast herself and part of the Canadian National Team.    As a gymnast, she struggled with some major mental blocks but has used these experiences to help her have empathy and assist athletes she coaches to understand and overcome their own mental blocks.   She attended the University of Washington as a student-athlete in both gymnastics and pole vault which she also competed internationally for Canada.   In her second year at College Carly was put into a leadership role as Team Captain and fell in love with helping her teammates which ignited the spark for her coaching career.   We discuss:   Must have drill's in a beam session.   The importance of training ankle stability for beam.   Why 60% of your beam session should be on basics and drills.   How to master perfect execution for College gymnastics.   What a beam session looks like at Utah.   How many numbers you should be doing of skills and routines on beam.   Carly's tips for planning, programming, and training athletes with different learning styles and abilities.   A step by step guide to navigating mental blocks.   How to help athletes handle the pressure of competitions.   And…   Exactly how to build a cohesive team and incredible gymnastics culture.We appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/

Today on the podcast is Kevin Coughlin DPT, ACSM-CPT, C-PS, a Performance Physical Therapist and expert in running-related injuries.    Kevin graduated from the University of Massachusetts Lowell with a Doctorate in Physical Therapy and is part of the team at Champion PT and Performance Boston, helping people get out of pain and back to the activities they love.   His passion for running started in high school and he is now a long-distance runner and advocate of the importance of how being physically active is, for both physical and mental health.   I wanted Kevin on the podcast for two reasons; firstly there are many young gymnasts who struggle with impact and running-related injuries in growth plates, such as Severs disease, Osgood slaughter, and shin splints.   Secondly, there are many running and impact-related injuries post-puberty that athletes deal with at high school, college, or that adults deal with, such as coaches just trying to stay fit but struggling with Achilles or knee issues.    So we break down these different injures pre and post-puberty, and what we can do about them to recover faster and safely get back to impact and safely get back to running.   We discuss:   How do running and gymnastics injuries relate?   You can’t fix running injuries with new shoes.   The three main problems that lead to injury.   Why gymnasts need to fix their running pattern.   How to run efficiently.   Severs disease and Osgood Schlatters, what are they and how to fix them.   How nutrition, mental health, and other issues can cause injury.    And…   Kevin’s guide to keeping your tendons healthy. We appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/

Today on the podcast is a phenomenal discussion I had with Christina Myers, a gymnastic and strength and conditioning coach who works with Excel groups.   Christina has a Bachelor of Science in Sports Medicine and Nutrition and a Masters in Applied Exercise Science: Strength & Conditioning.   She is passionate about helping athletes look and feel strong and athletic while keeping a healthy and positive mindset.   I've had a lot of requests from the community to do more content on working with athletes that only train two to three times a week and how you fit all aspects of gymnastics training into that shorter time frame.   Christina works with Excel groups who only train 5-10 hours per week, so they're not training 20-30 hours per week, they want to do other sports, and school activities, they don't want to compete as much and so it's about alternative goals and not just hardcore gymnastics.      We Discuss:   How to program S&C for a diverse group with a mixture of levels.   Why progressing lifting weights is just like moving up the gymnastics levels.   Three simple exercises to introduce your athletes to squatting and deadlifting.   The key to a great program.   How to balance athlete's high-level goals when training limited hours.   A simple trick to sprinkle in S&C and basics into a shorter session.   Did you there’s a better way to train the core than just doing leg lifts?   Back pain in gymnasts is rarely caused by a weak core.   AND…   The importance of S&C during puberty.     Christina recently shared her fantastic knowledge at our Shift Symposium, giving an insightful presentation on core training for gymnasts with a practical approach to programming for those who only train for 6-8 hours and how to fit it all in during a busy practice. To see the fantastic content Christina is putting out you can follow her on Instagram:   @lift_heavy_princess    @lhp_gymnastics_strength   OR watch her Shift Symposium lecture:   https://shiftmovementscience.com/2022shiftsymposium/We appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/