Previous Newsletters:
Click here for the October 2008 Newsletter
Click here for the February 2009 Newsletter

Dear NAIGC members and friends,

• Board of Directors 2009-2010 / Committees
  
• Online Club Information – Updates Needed
• New Club Start Up Kit
  
• Women's Code of Points Changes
  
• Upcoming Meets
• PT Corner – Sprained Ankles
  
• ** Reminder for all Facebook/MySpace Members **
• Upcoming Gymnastics on TV
  
• Just For Fun: Make It or Break It quiz
  

• USAG is going to limit level 9's to one D/E per routine.  NAIGC will not limit D's or E's since this is built into our bonus structure.
• Some vault start values will change.
  
• On bars, clear hip circles below horizontal will be given "A" value.
  
• On beam, there will be 2 new types of bonus combinations.  B flight + C salto = 0.1; A turn + C turn (or reverse) = 0.1
• On beam, a straddle jump starting and ending in the cross position will be a B.  Straddle 1/4 turn will be a C.  Straddle jump in the side position will remain a C.
  
• On beam, layout step out will be a C.  Gainer layout step out will be a D.
• On beam, valdez and handstand forward roll will both be Bs.
• On beam, gainer layout with 1/2 twist on side of beam will be a B.
• On floor, leap passes may have running steps, small leaps, hops, chassés, assemblés, or chainé turns between the two dance elements. No acro elements, pauses, or stops are allowed.  Leap passes from last year will still meet the requirement unless a skill was repeated.  (Split leap, split leap or switch leap, switch leap will not meet the requirement.)
  
• On floor, a turn on one foot followed by a jump with a two-foot take-off will not be eligible for Connection Value bonus (example: 2/1 turn to Popa).  If the jump/leap precedes the turn, the Connection Value is possible.
• On floor, a D salto connected to an A jump (in this order only) will receive +0.10
  

Problem:  Why do I constantly sprain my ankles?  And after they are better, why do I feel pain in the front?  

Answer: Most often the reason for reinjury is incomplete rehabilitation.  Once you feel better and can “tumble,” any exercises you were doing may fall to the wayside.  However, you must do these for at least the rest of your gymnastics career.  If the sprain is bad enough you will have stretched out or torn ligaments and will need that extra strength to protect your joint.  Here are the most important ones:

Ankle eversion                                                                                                Ankle inversion

Calf raises (make sure you do these properly, not with your ankle turned in)

• Change any or all of these parameters and work toward 1 minute holds:
• Movement (catch a ball, do high kicks, squats, scales)
• Surface (squishy mat, resi mat, pit block, pillow; if you’re really good then go on releve)
• Visual input (close your eyes)
• Vestibular challenge (move your head side to side, up and down)

• Once you can run without pain, try this progression:
• Jumping in place, side to side, forward/ backward for 1 minute on the floor (using two legs)
• Add a progressively higher panel mat for the above
• Switch to single leg on the floor, then on the panel mat

• Why?
• Often after a sprain, the talus and lateral ankle bone (distal fibula) move forward in the joint and the ankle joint becomes stiff posteriorly.  When you force flexion of the ankle (i.e., short landings, lunges to stretch the calf), the talus will jam into the front of your tibia because it cannot move backward like it should.  The fibula pinches at the front and side of the ankle.

• What do I do?
• Self mobilization with a theraband
• Recruit some teammates to help mobilize your ankle

Disclaimer: Of course, if you have any symptoms other than pain, or if the pain limits activities other than gymnastics, you need to see a sports physical therapist.  These suggestions are meant for simple self-rehab.  Ankle pain is more complicated than this and may require professional evaluation.

Did you know we are on Facebook?  There is a NAIGC Gymnastics group and a NAIGC Gymnastics Alumni group.  This is a good place to check for information on upcoming events.  Check us out!

These days one can find anything on the Internet.  In light of the growing popularity of programs like Facebook and MySpace, we ask that you remove any type of questionable material from correlation with the NAIGC.  Please avoid using the name NAIGC or your specific school team/club name in any photo albums that may include drinking alcohol or dubious activity.  You may also want to change privacy settings.  Please avoid using foul language or referencing said activities when posting comments on the message board of the NAIGC official website, walls, or messages of Facebook or MySpace groups, events, etc.  Please help us by actively monitoring the message boards and websites that you visit and alert us to any problems you encounter.  If you currently have or know of content, including picture albums, wall comments, event listings, etc., that may not portray the NAIGC in a positive manner, please rectify the situation.  This request is in the best interest of you and your specific club and the entire NAIGC.  This is the responsibility of all NAIGC members.

Copyright © 2009 by NAIGC - All Rights Reserved.