The Hero Lab

Giving You Tools to Change Gymnast's Lives

  Enroll in Course

Learn everyting you need to know and get your questions answered about improving gymnastics flexibility, building explosive power, managing injuries, building high performing cultures, and more!

Stop feeling frustrated and overwhelmed working with gymnasts every day

The Hero Lab and SHIFT HQ is an all in one, comprehensive program designed for anyone working in gymnastics to learn the skills they need to build higher performing, healthy, happy gymnasts.

You will learn the exact exercises, protocols, and coaching techniques you need to be more confident in the gym and more excited every day.

Ones that are backed by the latest science, and have been proven to help 1000s of gymnasts from the recreational to the international elite level.


Through monthly webinars, downloadable PDF handouts, and our exclusive private community of 500+ gymnastics professionals from over 17 countries, you can find the answer to any problem you are facing.

With these tools, you will become the "go to" expert for the latest science and expert supported training techniques

Ready to become a master in gymnastics training techniques that will skyrocket performance and culture while reducing injury risk?

Get started now!



Here’s What You’ll Get When You Sign Up!

  1. Full, Lifetime Access To Course Materials

    Once you enroll, you have unlimited access to every webinar, handout, podcast, PDF, and worksheet SHIFT has ever made. When you need something, simply log in, search, and download it!

  2. 25+ Hours of Lecture and Webinar Videos

    Over the last few years, we have put out a gymnastics webinar based on our community'ss needs, and published it in our massive video library. In less than 3 minutes, you can have every single one at your finger tips!
  3. Access to Gymnastics Experts 24/7

    Our exclusive private community, SHIFT HQ, is full of 500+ gymnastics experts from every discipline, level, and area of gymnastics.

    Have a question or need help? Fire away in one of our sub groups or topic threads!

  4. Full Exercise and Resource Library

    Every single piece of content SHIFT has ever made is organized and within our quick find search.

    Want shoulder flexibility or core strength drills? Need some drills for handstands? Need some help with an athlete who has a mental block? No problem! Search our archives or ask a community member for help!

Course Curriculum


  Welcome To The Hero Lab! Start Here
Available in days
days after you enroll
  Building Sprint Speed and Power in Gymnastics with Diwesh Poudyal
Available in days
days after you enroll
  Nick Ruddock Guest Back Tumbling / Twisting Lecture
Available in days
days after you enroll
  Ankle/Foot Injuries - A Coaches Guide
Available in days
days after you enroll
  Knee Injuries - A Coaches Guide
Available in days
days after you enroll
  Hip Injuries - Coaches Guide
Available in days
days after you enroll
  Nick Ruddock - How To Teach Skill Progressions
Available in days
days after you enroll
  Overhauling Gymnastics Nutrition Video
Available in days
days after you enroll
  May 2020 COVID Q&A Sessions
Available in days
days after you enroll
  Returning To Training After Extended Time Off
Available in days
days after you enroll
  Yearly Planning and Strength Program Design Live Q&A Webinar
Available in days
days after you enroll
  Managing Overuse Hip Injuries
Available in days
days after you enroll
  Shoulder Performance and Physical Preparation
Available in days
days after you enroll
  Practical Ways to Change Gym Culture
Available in days
days after you enroll
  Managing Severs, Impact Ankle Injuries, and Shin Splints
Available in days
days after you enroll
  Common Split/Leap Problems and How To Fix Them
Available in days
days after you enroll
  Common Handstand Problems and How To Fix Them
Available in days
days after you enroll
  7 Tips for Pre Season Success
Available in days
days after you enroll
  LIve Q&A - August 4th 2019
Available in days
days after you enroll
  How I Build Off Season Cardio Programs for Gymnasts
Available in days
days after you enroll
  Building Practical But Effective Warm Ups for Gymnastics
Available in days
days after you enroll
  How I Build Off Season Strength Programs for Gymnasts
Available in days
days after you enroll
  Monitoring and Tracking Data in Gymnastics
Available in days
days after you enroll
  Increasing Shoulder Flexibility - Methods That are Safe and Effective
Available in days
days after you enroll
  Understanding and Preventing Back Pain in Gymnastics
Available in days
days after you enroll

"The Hero Lab is an absolute no brainer. Dave produces world-class gymnastics content that I trust 110% and I know it will bring you massive value.

If you're looking into The Hero Lab, give it a go and I promise you won't be disappointed."

- Nick Ruddock, Elite International Gymnastics Coach and Consultant to 21 National Gymnastics Federations

"As a full-time gymnastics coach for the team and recreational athletes as well as a Dad with a family, it can be hard to find time to study all the different new information coming out.

This is a great tool for anyone who coaches gymnastics and I look forward to continuing to use and learn from it!"

- Pat Goldsmith, Optional and Recreational Gymnastics Coach

"As a busy PT and coach, I have limited time to spend searching for high quality clinical research or gymnastics drills.

The Hero Lab and SHIFT HQ is the ideal tool for helping me stay at the cutting edge of my field."

- Kaysha Heck, Gymnastics Coach and Sports Physical Therapist

Get started now!



What Are People Saying About The Hero Lab?

Nick Ruddock - Former Great Britain National Coach, Current Consultant to 18 Olympic Gymnastics Federations


Get started now!



Get started now!



Get started now!



Get started now!



Your Instructor


Dave Tilley
Dave Tilley

Dr. David Tilley is a former collegiate gymnast and has been coaching gymnastics for 15 years. He currently coaches optional level gymnastics in Boston MA. Dave has his Doctorate in Physical Therapy and is Board Certified in Sports Physical Therapy, treating patients at Champion Physical Therapy and Performance. He has a specialty focus in treating gymnasts, treating 20-30 gymnasts per month. Dave is also a Certified Strength and Conditioning Coach, as well as a researcher in many gymnastics sports medicine fields such as workloads, Achilles tears, cultural change, and strength and conditioning.

Dave is an internationally recognized expert in gymnastics sports medicine and has consulted with programs ranging from the club to the elite level both domestically in the USA as well as internationally. He has successfully treated many of the world’s highest level gymnasts for their injuries and has worked with 1000s of gymnasts in the last 10 years.

Along with his coaching and clinical work as a medical provider, he founded SHIFT in 2013 and continues to act as the CEO. Outside of his work, he enjoys hanging out with family and friends at his family’s lakehouse, working out, and being a closet nerd for various movies/games from his childhood.


Frequently Asked Questions


When does the course start and finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access to the course?
How does lifetime access sound? After joining The Hero Lab, you have unlimited access to every monthly webinar, the discussion group, and the network of international gymnastics professionals, for life.
What if I am unhappy with The Hero Lab?
We would never want you to be unhappy! If you are unsatisfied with your purchase, contact us in the first 30 days and we will give you a full refund. Simply reach out to The Hero Lab at [email protected]
How Can I Watch the Webinars?
The webinars can be accessed via the Teachable app form any laptop, computer, smartphone, or tablet. Simply download the app after joining The Hero Lab and watch at any time, from any where, at your own pace.
 

The Hero Lab

Giving You Tools to Change Gymnast's Lives

Join The Hero Lab Today