Gymnastic Conditioning Exercises

Many gymnastics skills require anaerobic activity instead of aerobic activity. Anaerobic activity activates the fast-twitch muscle fibers. Performing this activity enhances a gymnast’s speed, strength and power, and is the conditioning they need to practice for hours a day. Aside from core exercises and aerobic activity, gymnasts perform specific exercises to prepare them for learning new skills.

  1. Before You Exercise

    • Gymnasts warm up and stretch before any exercise or competition. Since warm muscles stretch more easily, gymnast will run around the floor exercise or do jumping jacks for five to 10 minutes to get their heart rate up. Gymnastics is a total-body sport, which is why gymnasts will stretch from head to toe before working on any apparatus. The bridge is a stretch that strengths the back, arms and legs while increasing the range of motion for the muscle groups in these body parts. To begin, lie on your back with the heels of your feet tucked to your buttocks, legs shoulder-width apart and knees in the air. Place the palms of your hands on the floor above your shoulders with your elbows in the air. When you are ready, push up with your hips extending upward. Try to make your arms and legs as straight as possible and hold this for 15 to 30 seconds.

    Box Jumps

    • Gymnasts use plyometrics for increasing power and speed. Plyometric exercises require quick bursts of energy for 10 to 30 seconds, but sometimes up to 90 seconds. To begin a box jump, stand facing the box with your knees slightly bent and feet shoulder-width apart. Bend at your knees to a squat position with your thighs parallel with the ground and jump up onto the box using your arms for momentum. Perform 10 repetitions and three sets of each. For added difficulty increase the height of the box and the amount of repetitions in each set.

    Push-Ups

    • Push-ups are integral in a gymnast’s conditioning regimen. Not only does it warm up the upper body, but it strengthens the triceps, chest and shoulders. If you are a beginner, try resting your knees on the floor and work up to balancing on your toes. Your push-up form is more important than speed or the amount you do. Keep your back straight and pull your belly-button to your spine. Lower your body using your arms and stop when your elbows make a 90 degree angle. Perform three sets of 10 to 20 repetitions.

    Handstands

    • Gymnasts can increase their upper body muscular endurance by doing handstands against a wall. To begin, place your hands a foot away from the wall and your feet three feet away from the wall. If you are right-handed, kick up with your right foot. This is your lead foot. Your left foot should follow quickly behind. As soon as your lead foot touches the wall, bring your knees together, straighten your arms and legs and squeeze your core. Competitive gymnasts will hold this pose for more than a minute. Beginners should work up to 15 to 20 seconds and increase from there.