VIRTUAL CLASS TO HELP ATHLETES ALLEVIATE VERTIGO DURING GYMNASTICS SKILLS
STEP 01
ABOUT THE CLASS
WHAT IS COVERED?
In this class, we discuss the vertigo and dizziness some athletes experience during gymnastics skills, and outline ways to address and ideally, alleviate it.
WHO IS IT FOR?
This class is for both athletes who experience vertigo and feel dizzy when practicing gymnastics, and those who want to learn more about how our anatomy affects performance.
STEP 02
WATCH THE SERIES
1. CLASS OVERVIEW
Coaching Notes
This class covers the following topics:
Vertigo
Vestibular System
“How do I do it?”
Adults vs. Kids: Why are we more likely to get dizzy?
Practicing Effectively
Drill #1: Rolling
Drill #2: Spinning
2. DEFINING VERTIGO
Coaching Notes
Occurs when conflicting signals are sent to the brain by sensory systems
Neural connections are like a highway between our brain and body: “A smooth highway = better driving”
Like a highway, neural connections can be improved with work and maintenance
Also like a highway, they can deteriorate if not maintained
3. THE VESTIBULAR SYSTEM
Coaching Notes
Sensory system in the inner ear
Biggest contributor to balance and spatial orientation
Better communication between the vestibular system and the brain = less vertigo!
4. "SO, HOW DO I FIX IT?"
Coaching Notes
Neural connections can be improved like any gymnastics skill: Through repetition
Practice helps teach your sensory system to react faster to those external stimuli, and communicate better to the brain
5. WHY ADULTS ARE MORE PRONE VS. KIDS
Coaching Notes
Consider the differences in the daily activities of adults versus kids
Kids are much more involved in sports and physical activities, which constantly challenge and help develop those neural connections — They / we think they’re just playing and wrestling with their siblings, running around outside, jumping off stairs, dribbling a basketball, but in reality, they’re developing their neural connections and teaching their brain and body how to communicate better
The older people get, the less time they spend with those same activities they did as a child — Adults don’t spend hours running around outside each day, wrestling with siblings, flipping off a swing set or playing on a jungle gym — Adults transition into a more sedentary lifestyle where careers consume the majority of their time
Adults have to “make” time to workout or schedule physical activity, which means their sensory system-to-brain communication is not challenged to grow in the same way it was when they were younger
Neural connections should be thought of as a “skill”, which means: If we don’t keep up with that skill, we will lose it over time
6. PRACTICING EFFECTIVELY
Coaching Notes
When wanting to improve your neural connections and spatial orientation, the way you practice is important
Just like learning any new skill, a new language, a new concept, consistency is key — You’ve got to be committed to consistency in your continued education in order to learn that “thing” you’re working towards
Spending 3:00, 5:00, 10:00 per day will be a much more effective route versus spending an hour once a week working on your forward rolling — It’s great that you spend a big chunk of time on Sundays working on overcoming your vertigo, but everything you will have learned during that one session will be lost by the next week if you neglect what you’ve learned for 6 consecutive days
I recommend starting with 3:00 of daily practice for 2 weeks — It’s a short enough time that anyone can fit it into their schedule, but will be an effective starting point if you get severe vertigo and cannot manage to practice for long periods of time, anyways
Again, just like in gymnastics skills, overcoming your vertigo requires that you start small, manageable, and with a “progression”, gradually increasing only as you progress in the correct direction
You must also practice mindfulness and intentionality during your practice, because you’re literally developing your brain! This practice is not something you can space-out during and let your body “just go”, you’ve got to be focused and intentional on what you’re doing to have the best results
Last, you’ve got to remember and practice the two P’s: Patience and Perseverance — This is not easy, it’s incredibly hard and takes a huge commitment (mentally, physically, emotionally) to improve, and you cannot expect to be able to re-write your neural pathways in a day, a week, even a month. It can take years depending on your unique starting point, ability, and the time and effort you put into solving the issue
7. ROLLING DRILLS
Coaching Notes
Roll stance + looking around to challenge yourself and test boundaries
Fast forward folds and learning to spot
Forward roll evolution: Starting with very slow and basic rolls on cushions, and gradually progressing to fast dive rolls as your ability improves
8. SPINNING DRILLS
Coaching Notes
Quick spotting while standing by turning your head to challenge yourself and test boundaries
Single leg turns: Starting with half turns on each side and gradually increasing as you can do them safely
Jumping turns: Starting with half turns on each side, trying to “stick” and show control, and only increasing spins as you can do them safely