ADULT GYMNASTICS TRAINING PLAN to use before a meet

This adult gymnastics training plan assumes about a 2 hour block of focused time available for training. It assumes you already have the skills on the competition apparatus you plan to compete. If you have less time shorten the conditioning and / or pick a few events for each practice instead of all 4 events. 

Our adult gymnastics training plan will help you feel prepared going into a meet.

conditioning/warmup (approx. 30 min)

jog around the floor, 1/2 lap each:

-regular

-high knees

-butt kicks

-skipping L leg

-skipping R leg

-skipping both legs

-forward chasse L leg

-forward chasse R leg

-forward chasse both legs

-side chasse L

-side chasse R

-side chasse alternating

-backwards jogging

-backwards soccer kicks forward

-backwards soccer kicks sideways

-backwards soccer kicks behind

core conditioning

-hollow rockers, 10

-v-ups, 10

-straddle v-ups, 10

-side rockers, 10

-other side rockers, 10

-belly rockers, 10

Conditioning is an important part of preparing for competition!

additional conditioning (you can do half numbers during  a meet week)

-climb the rope as far as possible with legs in L, if not then climb using legs

-dips on parallel bars, 10

-5 casts as high as possible

-chin-up to pullover in bottom grip, 6

-half leg lifts if possible, 10 if not full leg lifts (hanging from bar)

-candlestick pulls, 10

-hamstring curls with a partner or a ball, 10

-5 best attempt at press handstand, using spot or against wall if needed

-switch jump lunges, 20

-calf raise with partner pushing down on shoulders, 20

-hold handstand 30 sec. total time

active flexibility

10 min. of active flexibility incl. splits, bridges, pike stretch, shoulders and calfs stretches

women's event training (15 min. per event)

vault

-bounce on board 10x, sprint down runway

-handstand shoulder shrugs against wall 10x look at hands

-2-3 timers and 2-3 of your vault

-3 of a drill for your vault, such as back drop full by dropping arm for handspring full, or roundoff block thru your back (miss your feet) onto crash mat for a tsuk

-3 stuck landings by jumping off the vault and practice sticking, or finish positions if you do a flat back vault

floor

-kicks forward, sideways, backward, and needle across floor focus on form and body position

-forward rolls across floor in a row focusing on round back

-backward rolls across floor using core to roll over

-cartwheels across floor both good and bad side

-walk on hands across floor halfway forward, halfway backward

-power-hurdle to roundoff and / or backhand jump rebound

-power hurdle to front handspring rebound

-do each of your tumbling passes 2x and each of your leaps / jumps / turns 2x

-floor routine, ether dance thru with sprints or squat jumps across diagonal for tumbling or full tumbling. immediately after routine do 10 jump lunges and 5 push-ups

flexibility

Take the time to cool down at the end of training - your body will thank you!

-At the end of workout hold stretches for at least 20 sec. each. At a minimum be sure to do splits, pike, bridges, shoulders, calfs, wrists.

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