Because most gymnastics clubs across the country try have closed, many competitive gymnasts are without a place to practice. I have seen many photos and videos of gymnasts doing their best at home. Including home trampolines out in their garden, Dance from floor routines in their living room or even using the Back of the couch as a beam! (Please do NOT do this).
It is important for gymnasts to be physically prepared for their transition back into the gym when things return to normal. Physical exercise also improves the bodies immune system.
There are 10 basic actions you need to keep strong so that when the gyms reopen you can transition back into the gym faster.
- Aerobic and anaerobic base. Gymnastics is largely an anaerobic sport. More of a sprint than long distance run
This may be the easiest part to do. If you have legs you can run. Think of your floor routine (or better yet- listen to your floor music).
After a 5 minute warm up: Jog during your dance parts, sprint during your tumbling parts. 10x
If you have an exercise bike at home
After a 5 minute warm up: Keep up a good pace during dance part- Practice your arm positions. Sprint or increase resistance during your tumbling parts. 10x
BASIC GYMNASTICS ACTIONS/ MOVEMENTS
- Handstands and Press Handstands
- Jumping and landing
- Throwing and Catching
- Hollow and Arching Korbut
- Pushing and Pulling
- Kipping and Casting
HANDSTANDS
- 30 seconds handstand every time you walk into your room
- Handstands in different grips
- Press Handstands (Teach your Mom/ Dad to help!)
- Bounce Handstand off bed!
JUMPING and LANDING
Women’s Gymnastics is 75% legs. If you do nothing else make sure you keep up on your leg strength.
There are thousands of exercises you can do at home for your legs. This is just a sample, not a comprehensive list.
Squats: With or without weight. Do Not have weights at home? Use your sister or brother! Fill a back pack with books wear it across your chest.
- Keep good form.
- Single leg squat
Toe raises, Inverted “V” toe raise.
- With a partner
- Single leg
- Legs straight and bent
Ankle Pull Back with a partner or bungee
Hamstring push ups with your feet under a couch or chair.
- Lift a book or pillow and twist
- Reverse: twisting on the way down
Single Leg jump and stick.
SQUARE JUMPS: Fold a towel in 1/2. Jump clockwise to each corner. Jump counter clockwise to each corner. L and R.
Roll Back to candlestick Jump.
- Single leg
- Both legs to split jump
Jump Lunges
Lunges on stairs
Lunge Kick on stairs
THROWING and CATCHING
(also a great way to make friends). Reality is that in the gym we often forget eye- hand coordination. If they cannot catch a BALL- they cannot catch a BAR.
The throwing action (think of throwing a soccer ball forward) is in all front tumbling
Throwing it backward is in all back tumbling.
HOLLOWING and ARCHING and Core Stability
Hollow hold 30 seconds. Rock 15x
Side Arch hold 30 seconds. Rock 15x
Arch Hold 30 seconds. Rock 15 x (sweep arms down like in front layout)
Side Arch hold 30 seconds. Rock 15 x
Butt Lifts. 10 x straight legs, 10x tuck
Bent leg Plank Hold 20 seconds
Single leg up do 10 each X
Side Plank hold 20 seconds twist (lawn mower) with or without weight 10
Push up Plank Hold 20 seconds. 10 shrugs. 5 each arm up to push up and back.
Side Plank hold 20 seconds twist (lawn mower) with or without weight 10
Hollow hold 20 seconds
V up or Straddle V Up 10 x
Press through to push up
Push ups
Regular
Wide
Narrow
Beam hands
Press Handstand pirouette
PUSHING and PULLING
If you do NOT have a pull up bar or a TREE or access to a bar.
- Pull Ups on door frame 10 x
- Leg lifts on door frame
- Push Ups
- Handstand Push Up
- Pike Push Ups, feet on Chair or couch
- L Dips. Hands on chairs
- Planche holds. Hands on chairs
KIPPING and CASTING
- Candle stick. Hands under couch
- Roll Out with wheel
From Knee to handstand- pirouette to wall
Straight Arm Lifts with weight.