Conditioning for gymnastics is grueling. It has to be, because it builds the necessary strength, flexibility and power required to do the skills in gymnastics. Full body training is needed, but particular attention is given to the arms, legs, abdomen, back, toes and fingers. For it to be effective, conditioning should be part of a gymnast's training routine three times weekly.
Before a conditioning session, a dynamic warmup safely prepares the body's connective tissues by increasing their flexibility without reducing their ability to produce power. Progress dynamic warmup exercises from simple movements toward more complex. For instance, start with arm circles, gradually moving from small to large. Next, add jumping activities such as tuck jumps and straight jumps. Walking lunges, cartwheels and walkovers engage the major joints while increasing the demands on the athlete.
Arms and Legs
To condition the arms and legs together, practice a pushup-to-jump combo exercise. Start by standing upright on a mat. Squat down into a pushup position and keep your abdomen tight and your shoulders directly above your hands. Lower to do one pushup. Keeping your hands on the ground, jump with both of your feet toward your hands. Straighten your hands above your head and stand up. Jump straight up, while bending your knees toward your chest. Straighten your knees before you land the jump. Repeat the sequence 20 to 30 times. Even though this exercise is appropriate for all levels of gymnasts, vary the difficulty of the jump. For example, elite athletes can add a split jump, while beginners can modify it with a straight jump. Throughout the exercise, use even, smooth and controlled motions.
Abdomen and Back
Swan lifts are appropriate for all levels for conditioning the abdomen and back. Lie on a mat on your stomach with your arms straight above your head. Keep your body completely tight with your ankles and wrists together. Evenly raise your arms and legs to bow your back. Hold for 10 seconds and lower. Repeat 20 to 25 times. This exercise is an example of training for a proper balance between flexibility and strength, which promotes joint health. If one is without the other, the gymnast is at a high risk of injury.
Toes and Fingers
The balance beam and bars require absolute strength and flexibility from your fingers and toes. To condition these body parts together, practice the kicking donkey exercise. Start in a squatted position on a mat. Place your hands on the floor in front of you, shoulder width apart. Keeping your abdomen and hips tight and your feet together, kick your legs back and out. If you can, straighten them completely, making sure to keep your toes pointed. Before letting them fall to the ground, curl your knees back in and land in the same starting squat position. Repeat 20 to 25 times.
- Gymnastics Book; Clarita P. Dinoso, Ed.D.
- Teaching Fundamental Gymnastics Skills; Debby Mitchell, et al.
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