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Overhead Shoulder Flexibility for Gymnasts: Beyond Passive Stretching

Here's the thing most coaches miss about overhead flexibility: you can stretch the shoulder every single day and still watch a handstand line not improve. That's because full overhead motion is a kinetic chain, with many possible issues,…
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Best Drills, Worst Culture, Still a Loss: Why Culture Decides Your Season

Let me say the quiet part out loud: without culture, everything else falls apart. You can have the best drills, the best equipment, and the best skill progressions in the region — pair them with a bad culture and the result is still a…

Better Than Plyo Line Cardio: The Science of Building Off-Season Conditioning for Gymnasts

Let me start with a mistake I made for years: long running workouts and panel-mat plyo lines as "off-season cardio." It felt like hard work, so it felt productive. But there's a principle underneath this — the SAID principle (Specific Adaptation…

Why the Off-Season Is the Only Strength Window You Have

Here's the thing most coaches miss about the off-season: it isn't a break from the real work. It is the real work. Once the competitive season starts, you are maintaining what you built — not building. That's not a motivational line; it's…

How to Actually Increase Split Flexibility in the Off-Season: Science-Based Circuits for the Gym

Here's the exciting part: bigger splits, better leaps, and higher scores next season are absolutely within reach — and they come from working smarter, not just stretching harder. The off-season is your window to give your gymnasts real,…

What I Tell Every Gymnastics Coach When Their Season Ends

Every spring I get a wave of DMs, emails, and consulting calls from coaches who had a frustrating season. Injuries they didn't see coming. Floor cardio that wasn't there in February when they needed it. Skills that stalled out right before nationals.…

Helping Athletes With Acute Injuries: Key Rehab Strategies with Dan Pope

Hey all! You may have heard that we recently opened up enrollment for the next cohort of the Champion PT Mentorship with myself, Mike Reinold, and Dan Pope which you can see here https://mikereinold.com/champion-sports-physical-therapy-mentorship-online-course/ One…
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The Five Pillars of Gymnastics Culture Change: Pathways to Happiness, Satisfaction, and Peak Performance

Toxic gymnastics cultures, when left unchecked, erode everyone inside making a massive negative impact on their health and performance while healthy gymnastics cultures, when nourished, elevate everyone to their highest levels of enjoyment in…
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A Decade of SHIFT: 10 Years of Must Hear Gymnastics Advice

Today is SHIFT's 10 Year Anniversary. It's insane for me to even write that. In October 2013, I wrote a blog post about hip flexor stiffness in gymnasts. 10 years later, SHIFT has grown into an international company and brand I feel has helped…
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Vault, Bars, Beam, and Floor Skill Progressions From Expert Gymnastics Coaches

We're thrilled to be just days away from the highly anticipated 2023 Shift Symposium.  Over three days, we'll be hosting an array of outstanding speakers who will cover gymnastics techniques, drills, progressions, medical care, strength…