Brandi Smith-Young is a physical therapist who specializes in treating gymnasts. She provides exercises focused on strengthening the core muscles and improving hip and foot mechanics. The core exercises include planks, clamshells, and bridging variations. Hip exercises include clam kicks, side-lying leg lifts, and resisted band work. Foot exercises emphasize single leg balance and squats with an engaged arch. Stretching targets the hips, hamstrings, and quadriceps. The goal is to improve stability, movement patterns, and prevent injury for gymnasts.

1. Stable Hip to Stick
Brandi Smith-Young, PT
Perfect 10.0 Physical Therapy
Perfect10PT@gmail.com
www.perfect10physicaltherapy.com

2. Brandi Smith-Young
 Competitive gymnast
 2 time USAG Collegiate National Champions at TWU
 Bachelors in Kinesiology at TWU
 Masters in Physical Therapy at Tx St
 Fellowship trained in Orthopedic manual physical
therapy
 Board certified orthopedic specialist in PT
 Specialize in treating gymnast last 7 years
 USA Gymnastics National Congress Speaker 4 years
 Gymnastics Association of Texas Speaker 7 years
 USA Gymnastics National Health Care Referral
Network

4. What muscles make up the “core”
 Diaphragm
 Pelvic Floor
 Transverse Abdominus
 Internal Obliques
 External Obliques
 Paraspinals and Multifidus
Graphic from Lee 2001 www.discoverphysio.ca

5. Graphic from gophoto.us

12. Anatomy cont’d
 All these muscle
provide stabilization
for the low back,
pelvis and hips
 If these muscles are
not functioning
properly increased
stress will eventually
lead to injury.

13. Demonstration Time

14. Loading mechanics

15. Foot Mechanics
 Single leg standing
 Single leg ¼ squat
 When taking off or
landing it is
imperative to have
good mechanics.

16. SLS ¼ squat Test

17.  Improper mechanics lead to repetitive
abnormal stress
 Leads to inefficient performance
 Leads to injury

20. Proper jump/landing mechanics
 Straight back
 Hips square
 Hip inline with the
knee
 Knee inline with the
2nd toe
 Hips slightly flexed
 Knees bent with the
knee falling over the
midfoot

21. Proper jump/squat mechanics

22. Chair Sit Squats

23. Ski Jumper
 Umbrella breath in relaxing
the abs & feel PF lower.
 Breath out & lift PT.
 Keep the PF lift as lean
forward like a ski jumper.
 Keep PF lift as return to start
position.
 Repeat x10
 Do 1-5 in between skills/
routine/tumbling passes

24. Hand Heel Rocks
– Place a stick
horizontally across the
hips/low back
– Tighten abs
– Do not let the stick
move as rock back
– Rock back and forward
as far as you can with
control

25. Hand Heel Rock with Theraband
 Get on all fours with the hands and the
knees shoulder width apart.
 Hands directly under the shoulders.
 Knees directly under the hips.
 Place a water bottle or towel roll on the
lower back.
 Place a theraband around the buttock.
 Breath into the umbrella and breath out
lifting the lower abdominals without
movement in the spine.
 Engage abs and balance the bottle or
towel roll as you slowly rock backwards.
 Return to the starting position.
 Repeat 15 times.

26. Clams
 Strengthen the hip
muscles
 Clam progression
 Phase I (fig 6)
 Sidelying, roll hip
forward.
 Tighten abs, tighten
buttock
 Keep heels together and
lift one knee up
 Monitor hips, no motion
 Hold 10 sec x10
Figure 6

27. Side step squat
(add T Band)
 Umbrella breath in relaxing
the abs & feel PF lower as
squat down.
 Breath out & lift PF.
 Keep the PF lift as squat up.
 Then Relax. Step together
 Repeat x10
 *When easy can breath in on
the down and breath out-lift
PF as squat up. Then
increased speed/add jump
(squat jumps/sumos)

28. Hip External & Internal
Rotation Quadreped & Prone
– Start on all 4s, knees
under hips and hands
under shoulders.
– Theraband attached
to ankle pulling away
from the band
– Engage abdominals
– Gently squeeze
bottom with no hip
flexor activation
– Rotate the hip so the
foot moves inward
(ER)
 In the same position;
move the band to the
opposite foot.
 Rotate the hip so the
foot moves outward (IR)
 Repeat laying flat on
the stomach.
 May need a towel or
pillow under the belly
button.
 Make sure abs engaged
belly button moves up
and in.

29. Hip External & Internal Rotation
Quadruped & Prone

30. Strength Iliopsoas
 Seated Iliopsoas (fig 9)
– Sitting tall, back straight
– Tighten abs
– Lift one leg as high as possible
to chest with no motion in
back
– Grab under the leg and lift all
the way to chest, no motion bk
– Let go with hands and hold 5
sec
– Lower 5 sec
– x10
Figure 9

31. Prone Knee Bend
 Get the buttock muscles to work
instead of the hamstrings
 Prone knee bend (fig 11)
 May need a pillow under
belly button
 Squeeze belly so back is
flat (tighten from 70-60
using the blood pressure
cuff)
 Slowly bend knee to
buttock without motion in
hips or arching at the low
back (keep at 60 using
the blood pressure cuff)
Figure 11

32. Prone Knee Bend Lift
 Prone knee bend lift (fig 12)
– Start with prone knee
bend, turn 1 foot
inward in figure 4
position (tighten from
70-60 using the blood
pressure cuff)
– Keep abs tight and no
motion in low back or
hips slowly lift knee up
of the ground (keeping
the cuff btw 80-100)
– Hold 10 sec x10
– NO ARCHING

33. Hip & knee control
 Squatting (card pickups near wall)
– Both legs
– Create arch
– Hinge from hips
– Bend straight down
– Knee inline with
second toe

34. Stick drills  Spine through the roof of the mouth,
allow the knees to fall forward as you
fold from the hips.
 Jump off a block thinking of
keeping the neck relaxed.
 Absorb the landing; landing toe
to heel and allowing the knees to fall
forward, the head to lead the body
in folding as land.
 X3-5 3x/wk
 Add back jump stick,
 Front tuck stick
 Back tuck stick

 Remember keep the head in and let knees
go forward.

35. Single Leg Standing
 Standing on two feet shoulder width
apart.
 Fix your knee so that it is inline with the
second toe using your hip rotators.
 Fix the anklebones so they face straight
forward, holding your arch up.
 Begin to lift 1 heel gradually, lifting only
as high as you can keep yoru pelvis level,
knee in line with yoru second toe and
your keep your arch.
 Hold 30 secs
 Repeat each time taking more weight as
you can without loosing form.
 Repeat x5.
 Before running

36. Active Single Leg Standing

37. Single Leg Standing ¼ squat
 Single leg standing ¼ squat) (fig
2)
– Standing on one leg, hips level
– Knee must stay over 2nd toe and no
motion at the hips.
– Weight evenly through the foot
– Maintain control as do a ¼ squat
– DO NOT let the arch of foot collapse
or hip drop or hike
– 2x20
Figure 2

38. Golfer Squat

39. ASLR: Exercises
 Standing on one leg, hips level
 Place a stick touching at the head and
low back
 Hold the stick at the neck with the same
arm and foot that’s in the air.
 Bend forward hinging at the hips
keeping the stick on the head and back
 Back to start position
 Rhythmically breath with exercise
 Knee must stay over 2nd toe and no
motion at the hips.
 Weight evenly through the foot
 DO NOT let the arch of foot collapse
 X20 on each leg
Golfer with
Stick

40.  These exercises can lead up to landing
drills:
– Make sure the gymnast’s arch is not
collapsing when landing
– May start with just a jump to a stick.
– Then jumping from the beam or vault to a
stick.

41.  When doing plyos and other conditioning
the key is for the gymnast to control their
foot and knee on push-off and landing.
 Do NOT allow the arch to collapse or be
loose.
 Do NOT allow the knees to come together
or inward.

42. Stretch hip muscles
 Stretch the hip flexors
(fig 12)
 Pull one knee to chest
 Tighten abs
 Slowly slide the other leg
out without any motion
in hips or low back
 Gently Squeeze bottom
 Trying to gently
straighten the leg and
push down into the floor
 Hold 30 sec
Figure 12

43. Stretch hip and Quad muscles
 Hip/Quad stretch (fig 13)
 Off the edge of a block
 Pull one knee to chest
with flat back
 Let the other leg hang
down
 Can add 2 pound
weight to hanging leg
 Follow with gymnast
squeezing her bottom
and pushing down into
coaches hand through
her thigh (no arch in
back)
 Make sure hip flexors
DO NOT contract
 Hold 30 sec-1 min and
repeat 3-4 times going
lower each time
figure 13

44. Hip Flexor Stretch Kneeling
 Place the back knee directly
under the hip.
 Keep rib cage in line with pelvis
 Place front foot directly in front
of the same hip with knee bent
to 90 degrees
 Keep weight through back knee
and kneel tall
 Maintain ribs inline with pelvis
as press the hip of the kneeling
knee forward.
 Breath while maintaining
balance.
 Hold 1 min
 May use a stick for balance
½
kneeling

45. Quad Stretch Kneeling
 Place the back knee directly under
the hip.
 Keep rib cage in line with pelvis
 Place front foot directly in front of
the same hip with knee bent to 90
degrees
 Keep weight through back knee and
kneel tall
 Maintain ribs inline with pelvis as
press the hip of the kneeling knee
forward.
 Grab the back ankle and pull it
toward your buttock. Only as far as
can maintain a straight spine and to
the point of discomfort, not pain.
 Balance with the other hand on the
same knee or a mat.
 Breath while maintaining balance.
 Hold 1 min

46. Hamstring Kneeling
 Place the back knee directly
under the hip.
 Keep rib cage in line with
pelvis
 Place front foot directly in front
of the same hip with knee bent
to 90 degrees
 Maintain ribs inline with pelvis,
straight spine, as hinge
forward at the hips.
 Breath while maintaining
balance.
 To the point of discomfort, not
pain.
 Hold 1 min

47. Hamstring Stretch Standing
 Place foot of 1 leg out
in front.
 While keeping knee
and back straight, bend
forward from the hips
until you feel a stretch
in the back of the leg.
 Hold for 1 minute and
repeat on other leg.
 Stretch to the point of
discomfort, not pain.

48. Quad Stretch Standing
 Hold foot or place foot
of involved leg on
chair.
 Engage abs to
maintain straight
back.
 Keep knees even.
Gently squeeze
buttock.
 Hold stretch for 1
minute and repeat on
other leg.

49. Priformis Stretch
 Lie on back 1 leg straight,
other bent halfway to chest.
 Use same hand as bent knee
to push the knee halfway
across the body.
 Use other hand to gently pull
the shin toward you.
 Should feel deep stretch in the
bottom of the lifted leg.
 NO pinching in front of hip. If
you feel pinching do NOT pull
knee as close to chest.
 Make sure both sides of pelvis
stay in contact with the floor.
Spine in neutral with tail bone
on ground.
 Hold 30 sec to 1 min. Repeat
both sides

50. Gluteal Stretch
 Lie on back with right foot
crossed across the left
knee
 Reach right hand through
the window made by right
leg and your left hand
around the thigh.
 Gently pull the left thigh in
toward your tummy.
 Keep the spine in neutral
and deep core engaged.
 Shoulders stay relaxed and
head remains in contact
with the floor.
 Hold 30 sec- 1 min repeat
on other leg.

51. Contact Information
Perfect 10.0 Physical Therapy
& Performance Training
www.perfect10physicaltherapy.com
 perfect10pt@gmail.com
 512-426-6593
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52.  All information from:
 The Manual Therapy Institute
 www.themanualtherapyinstitute.com
 Shirley Sahrmann.
 Diagnosis and Treatment of
Movement Impairment
Syndrome.
 Gray Cook
 Functional Movement System