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    Strength and Conditioning For Gymnastics

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    hunter Moves
    Strength and conditioning for gymnasts should focus on functional movements that emphasize stabilization, deceleration, and acceleration in all three planes of motion. An effective program includes exercises for flexibility, core strength, balance, plyometrics, strength, and power. Some examples of conditioning exercises mentioned are arch-ups, v-ups, sit-ups, push-ups, press handstand drills using blocks, suspension straps, varied rope climbs, sliders, and handstand/plank variations.

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    Strength and Conditioning For Gymnastics

    Uploaded by

    hunter Moves
    193 views2 pages
    Strength and conditioning for gymnasts should focus on functional movements that emphasize stabilization, deceleration, and acceleration in all three planes of motion. An effective program includes exercises for flexibility, core strength, balance, plyometrics, strength, and power. Some examples of conditioning exercises mentioned are arch-ups, v-ups, sit-ups, push-ups, press handstand drills using blocks, suspension straps, varied rope climbs, sliders, and handstand/plank variations.

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    Strength and Conditioning for Gymnastics

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    Strength and conditioning for gymnasts should focus on functional movements that emphasize stabilization, deceleration, and acceleration in all three planes of motion. An effective program includes exercises for flexibility, core strength, balance, plyometrics, strength, and power. Some examples of conditioning exercises mentioned are arch-ups, v-ups, sit-ups, push-ups, press handstand drills using blocks, suspension straps, varied rope climbs, sliders, and handstand/plank variations.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    193 views2 pages

    Strength and Conditioning For Gymnastics

    Uploaded by

    hunter Moves
    Strength and conditioning for gymnasts should focus on functional movements that emphasize stabilization, deceleration, and acceleration in all three planes of motion. An effective program includes exercises for flexibility, core strength, balance, plyometrics, strength, and power. Some examples of conditioning exercises mentioned are arch-ups, v-ups, sit-ups, push-ups, press handstand drills using blocks, suspension straps, varied rope climbs, sliders, and handstand/plank variations.

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    © All Rights Reserved
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    Strength and Conditioning for Gymnastics

    Strength and conditioning is important and helpful for all sports and athletes including
    gymnasts. It should be functional, with movements and exercises that emphasize stabilization,
    deceleration, and acceleration in a multilane (moving in three directions - front, side, and
    turning) environment. Many strength and conditioning programs focus primarily on one plane
    of motion as opposed to three, which does little to improve function or prevent injury. Yet, in
    all sports, athletes move in all three planes of motion. Therefore it is important to train the
    body the way it moves in sport, and the training should be done in a systematic, integrated
    fashion. The training for optimum performance should include flexibility, core, balance, ply
    metrics, strength, and power.

    Arch-ups - are the exact opposite of hollow body. Lie on your stomach with your arms
    above your head and your legs straight. Lift your arms and legs so that your stomach is
    the only part of your body still on the floor. Lower to the ground and repeat.

    V-ups – Lie flat on the floor with your arms and legs extended, and then simultaneously lift your
    arms and legs, touching your toes over the midsection of your body to form a “v.” At the height
    of the v-up, you should be balanced on your lower back. Extend back to the floor, and repeat.

    Sit Ups – Lie down on the floor on your back with your knees bent or straight, and someone or
    something holding your legs or not. Sit up to an upright position.

    Push-ups -are the simplest way to work your triceps, shoulders, and pectorals. A good push-up
    requires a straight or hollow core, with the back flat and shoulders over your hands — the
    precise position that you’ll need for great casts on bars and swings on pommel horse.
    Conditioning exercises

    1. Press Handstand Drills

    If press handstands are a big part of your summer conditioning, but some of your gymnasts
    aren’t quite sure how to make one just yet, this drill is very helpful. Keeping the gymnast’s head
    on the block will force them to assume the correct body position, making it easier for them to
    complete a press handstand on their own. It also helps them focus on form, by taking off some
    of the difficulty.

    2. Suspension Straps

    One creative way to do different strength drills is by using suspension straps. This video shows
    one way suspension straps can be used for pushups, but there are many other ways to use
    them as well.

    3. Changing Up Rope Climbs

    Whether you follow this challenge directly or change it a bit, varying traditional rope climbs is a
    great way to keep summer conditioning interesting and challenging. Simply climbing the rope
    can get boring, but this challenge switches things up.

    4. Sliders

    Sliders are great to use for strength and conditioning because there are so many different drills
    you can do with them! We love the ones in these videos because they work both strength and
    flexibility at the same time, but there are tons of drills to do with sliders.

    5. Handstand/Plank Variations

    While planks are great exercises for anyone looking to gain arm and ab strength, for gymnasts,
    this is a great idea that works on both strength and handstand shapes.

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