Tuesday, August 31, 2010


In gymnastics, the wrists bear a tremendous amount of weight and are exposed to forces that well exceed normal daily activities. A gymnast's wrist is inclined to injuries because many routines place the body's weight on the wrist while bending it backwards, and often require fast, jolting movements to the wrists and hands. This results in injuries that are both acute, such as fractures, dislocations and sprains, and chronic (long-term). Most acute gymnastic injuries are treated like any other sport injuries, however, two chronic injuries, dorsal wrist impingement and distal radial stress fractures, require specific treatment.

Dorsal wrist impingement 

Dorsal wrist impingement is the most common injury to a gymnast's wrist. The injury results from the repetitive combination of hyperextension (extending or straightening the joint beyond its normal range of motion) and axial loading, (placing force on the joint or bone) The injury occurs when the dorsal (back) edge of the radius impinges on (strikes) the wrist bones. This injury often occurs during routines that include walkovers and handsprings. On a vault or balance beam, the injury can intensify when the stance is held with the full weight of the body on the wrist, such as during a handstand. When injury occurs, the gymnast feels pain and tenderness on the backside of the wrist. The pain usually subsides after the routine has ended.
very interesting article...continue here

As this is a very common enjurie on gymnasts and acrobat in general...I GOT MYSELF ONE!!!

Growing up in a communist country, sometime you are force to be creative because the luck of everything.
but thanks to this i have manage to safe myself a lot of money on buying things that could easily been made at home jsu using a bit of imagination.
so here it goes!
the idea is to get something under the palm of your hand that give you a comfortable angle and take a lot of pressure from your wrists. I use a peace of rubber and strap around with and elastic band, to hold it on place. again, the pictures below will explain it better.

Wrist down...if i lean forward it cause a lot of discomfort because the luck of flexibility do to the injure.

Notice how just by placing something under the back of the palm of your hand, give you a nice angle, allowing you to lean a lot forward...exactly what you need when doing a planche.

Hope this help!
All the best.

Saturday, August 28, 2010

PLANCHE TRAINING..tuck, planche, tuck

As much as we all hate conditioning, we often underestimate the importance of keeping our muscles in shape. If you've ever taken any time off from working out, long enough for you to lose some muscle tone, you probably noticed some skills are much harder to do when you got back, right? In addition, many gymnasts who are learning new skills wonder why they might be having such a difficult time. Often, it's because their muscles aren't strong enough.
 Now, as much as we all hate to hear it, the rememdy for this is ... conditioning. Let's say it together, with enthusiasm: "Conditioning!"

And talking about conditioning...have a go at this exercise on the video bellow.
Tuck..Planche..Tuck .4 sets of 10 reps. 4 x 10.
Don't forget to tuck your chest in!
Have a go and let me know how it goes.
Have fun!!!

Friday, August 27, 2010

Hello Fellow Acrobats and Welcome to PLANCHE TRAINING!

Hello there!!!
Thank you ever so much for stopping by.
My name's Luis Ernesto Sarabia, you can call me Luis( I think that will be a lot easier to remember)
I'm an ex-gymnast, professional acrobat, personal Trainer and own a degree is Sport Science and Physical education.
OK that is enough of me for now.

First let me start by telling you what you won't be getting from me.
As you have probably notice by now, English is not my first language and I find it a bit frustrating to communicate by writing (I'm working on this, it may take a while)

So, no long articles telling you a lot of nothing, just filing up empty spaces, and taking a lot of you time and money, just to justify the price of info-products, tuition, memberships etc.
And let me tell you. I don't remember learning a good handstand or a planche by writing anything down, and even less by reading it on a book!

There are good people around that with the best of intention are offering courses and tuition on how to Master the handstand in 6 weeks or how to train for somersault, or how to become a great acrobat..etc, etc. but again they are giving you a lot theorical information, tons of reading material but no much of practical advice and some of then go even beyond all this and claim that they know the SECRET on how to hold a handstand for 30 second in only 6 weeks!!!

Sorry to tell you my friend, and you probably know it already...THERE IS NO SECRET...this is the honest truth and nothing but the truth, you have to “PRACTISE” you have to do the basic, you has to do a lot of functional training and body conditioning. Maybe by SECRET they mean they know some tips and tricks that you don't because they got the experience by doing it themselves. But again they tend to skip the important things.

They know that now days people want everything done and achieve by yesterday; but you can't not sale a physical skill by writing it down, you have to interact, you have to communicate, by video conference by webinar, by e-mail, by video tuition. And that is exactly what my intention are with you.

 I want to be your personal coach!!!

 I want you to send me your video with your questions, I want for you and me to communicate, and if I have to,
 I will do a personal video addressing your personal problem. But again...there's no “SECRET” you have to work really hard to achieve your goals, whatever that may be. You have to PRACTISE and PRACTISE some more until you get it right, and I'm here to help you every step of the way...but not by writing. This is probably the longest article you will ever get from me!!!

So this is what you wont get from me and believe me there are people out there selling you this:

17 Exercises for the Fingers, Wrists, and Forearms
20 Different ways to position your Legs
25 Different ways to position your Hands
12 Different ways to position your Body and Head
10 Different ways to change your Finger positions

Sorry but I'm not having any of this.I don't remember my coach seating in front of my telling me..Luis Today you are going to learn the secrets of how to do a planche. So are you ready to learn the 17 Exercises for the Fingers, Wrists, and Forearms?
As you can see I'll never make it to millionaire. Growing up in a communist country doesn't help, I bean trying to become more capitalist but I can't do it by lying.
You don't need to know the 17 exercises for the fingers, but you will need strong shoulder, lower back, abdominal, an overall condition, excellent body control and a lot of determination...can't help you on the last one, but the rest we can do it together!!!

Why you should listen to me any way?

I'm a 41 years old man who learn to stand on his hand at the age of 6, not long after I learn to stand on my feats. Won my first gold medal at the age of 8 and become Cuban national champion by 14. wining 8 gold medals in a single competition( the maximal amount to be won in a gymnastic competition) becoming athlete of the year. As a professional acrobat, I have performer on more that 23 countries working in top cabarets and venues around the world. But again, that's enough of me!!!
Lets get to work!!!!
Start by joining and posting your questions or sending your videos...I'll have a look at it and will answer with the best of my knowledge!
Here to help!!!
PS: sorry about my English grammar!

Wednesday, August 25, 2010


Hi There! Luis Sarabia here.
This Is another way of doing planche, I call it The Low Planche...as you can see my body is quite close to the floor, just passing the horizontal. It's not an easy movement, but a lot easier than the Full planche. I think is a lot easier to lock your lower back, but again, it does put a lot of stress on your elbows. OK, not as hard as the full planche but still thinking that it is a beautiful movement.
The only thing that it make it a bit complicated is that in order to do it you must come down from handstand and because you have to lean a lot forward than the usual planche, you have to twist your hands with your fingers facing backward toward your feet's...( note how far forward my shoulders are )
Hope you like it!!! but before I let you go I most confess something...you probably notice anyway.
That was my attempt to do a full planche, but is not happening yet...jejejejeje give me another week and I'll give it another go. Sure it won't be like the good all days, but I'll give it my best shot!!!
all the best.
Here to help!!!

Sunday, August 22, 2010

Handstand lift compilation 1

Tuck to handstand
Tuck to handstand press up
Lever up to handstand
Straddle to handstand