check out our best adult gymnastics training tips

We have adult gymnastics training tips here for all events and all levels. Whether you're looking for a pre-meet routine or just some new drill ideas - we've got you covered!

adult gymnastics training tips course

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Jump to: Warm-Ups
Jump to: Preparing for Competition
Jump to: Practice Tips
Jump to: Drills by Event
Jump to: Conditioning
Jump to: Flexibility
Jump to: Endurance

warming up

Taking the time to warm up will pay dividends in how safe and productive your practices are. Even just ten minutes will be a huge help! No matter how short on time you feel you are, don't miss your warm-up.

fun active flex warm-up

A fun way to warm up your entire body for a gymnastics practice. Follow along as best as you can - you will always get better the more times you run through it.

active flex to metallica

Because...why not? This one is led by the boys.

national team active flex

The looser you can get your muscles and joints before practice, the more effective and safe your workout will be. This warm-up (which is the same as was used by the US National team) gets the job done.

warm up like sam mikulak!

Sam's warm-up is more like a real workout! He swears by a thorough warm-up, especially as he's gotten older.

preparing for competition

When you're competing it makes every little detail of your performance that much more important. Learn how to increase your confidence when you compete in these articles. You also can learn how to maximize each and every tenth from real judges so that you can achieve the best score possible for yourself.

Not sure what to expect at your first meet? This personal account should be helpful.
Guide to preparing for a meet (four weeks out) This adult gymnastics training plan includes a full warm up for each workout, skill and routine reps for all the events, and conditioning sets for floor routine endurance.
Complete Guide to Routine Construction by Danelle Pecht, member of Just Like Fine Wine Facebook Group.
Guide to beam workouts during competition season by Cori Cunningham, 20+ years head coach and beam coach at Atlantic Gymnastics.
Tight Legs, Arm Dance Throughs to improve your scores.
Form and Execution Get the edge that gets the tenths!
Talking Tenths on Front Handspring Vault with Chellsie Memmel and Nicole Langevin.
Talking Tenths on Fliping Vaults with Chellsie Memmel and Nicole Langevin.
Talking Tenths on Kips with Chellsie Memmel and Nicole Langevin.

Did you know there are Adult Gymnastics Camps? They are the funnest thing ever.

adult gymnastics training tips for practice

These are general tips. For event-specific ones, keep scrolling to the next section!

Skills That Are Easy for a Kid, But Harder for Adult Gymnasts A beginner adult gymnast or one who is rusty won't necessarily want to follow the same learning progression as you'd see in a children's gymnastics class.
Essential Basics for all Adult Gymnasts Live six-part athlete lecture by Tony Retrosi.
Personal Story of Overcoming Fear as an adult gymnast by Melody Gammon, gym owner and head coach of Oxford Hills Gymnastics.
Active flexibility Help Learn to hit those positions in the air during skills since they don't really do much when you can only achieve them while stretching on the ground.
Physical preparation prerequesites Learn what types of physical preparation in terms of conditioning is good to have before you show up to your first adult gymnastics class.

How to Do/Improve a Handstand

This guide leaves no stone unturned and is appropriate for brand new beginners.

build a better bridge

In this video you'll learn how to mobilize your thoracic spine to help you get a better bridge. The thoracic spine is most often the area of our body that limits our ability to do a bridge, and adults tend to have a harder time than kids getting it to let go, so a little extra TLC is warranted!

drills by event

Adult gymnastics training tips event by event - Maximize your training time on your events with these handy guides.

vault

Go to this page for all of our specific training tips for vault.

bars

Go here for our collection of bars drills and technique.

beam

This page contains our beam lessons and drills.

Floor

Check out this page for drills and training ideas for floor skills.

artistry and dance

Visit this resource to learn how you can further develop your artistry and dance.

rings

Check out our page to build your rings skills.

pommels

You will be able to improve your pommels prowess by visiting this page.

parallel bars

Learn how to get better at pbars here.

high bar

Go here to learn how to learn or improve various high bar skills.

conditioning

Follow-along Playlist of Youtube at-home Workouts for Specific Gymnastics Goals by Gina Paulhus, cpt

We have a free adult gymnastics training tips e-course on improving your gymnastics shapes (such as handstands and bridges). Access it here!

comprehensive adult gymnastics fitness app

As the creator of adult-gymnastics.com, I know the importance of a comprehensive conditioning program for adult gymnasts. Train Like A Gymnast offers a wide range of workouts tailored to improve strength, flexibility, and overall fitness, making it an ideal resource for adult gymnasts looking to enhance their performance and prevent injuries. I highly recommend checking out TLAG's app for a valuable conditioning resource. Visit TLAG Now

core

core to ariana grande

This could serve as a good active flex warm-up in addition to core conditioning.

choreographed core conditioning

Work it out to Uptown Funk! A challenging core routine.

core to beyonce

Who Runs the World? Girls! This core is also pretty difficult.

Core by an Adult Gymnast, For Adult Gymnasts (look for the pinned videos near the top).
Alicia Sacramone Quinn does her core from her elite days...as a retired adult.

presses, the skill we all love to hate!

press handstand drills

Find the ones you need to help you get your press.

no spotting stalder press idea

Check out this idea using monster bands!

fun partner press work

Give this a try with a partner you trust!

rolling press station to get a stalder

This one was the most effective I've ever tried!

Handstands and Presses Specific Conditioning
More Press handstand ideas including many that require no spotter.

full body conditioning ideas

General adult gymnastics conditioning list for divided up by body part This is a great starting point if you just want to jump right in to something comprehensive.
A sample 3-day Conditioning and Flexibility Plan for Adult Gymnasts by Danelle Pecht
Exercises to Help Protect the Lower Back from hard landings.
Shoulder Conditioning Circuit Gymnasts are known for their strong shoulders. If you don't have them, you're missing out on things you could learn. This is a hard workout. Even if you can't do all of it, get as close as you can and do the ones you can until you get stronger.
Basics At-Home Conditioning for Competitive Gymnasts Juston Ziegler is known for how strong and protected from injury his DP athletes are, as well as how many of them obtain college scholarships. Check out what he had them do at home during quarantine!
Your Guide to Organizing Your Own Conditioning Plan - Event by Event This resource will help you devise your own plan if you're so inclined - as well as learn to incorporate conditioning into your event workouts.
The Ultimate Guide to Gymnastics Strength from Dave Tilley of ShiftMovementScience Dave of SHIFTMOVEMENTSCIENCE is THE resource for addressing gymnastics strength while keeping health at the forefront. His materials are invaluable!
Free 6 Day Gymnastics Strength, Flexibility and Cardio Conditioning home program from Dave Tilley.
Xcel competitive team conditioning that can be done at home. See this conditioning circuit.
Gymnasticsbodies.com has lots of ideas!

Flexibility

The Ultimate Gymnastics Flexibility Guide Dave's revolutionary flexibility techniques specifically made for gymnasts will help you gain more range of motion - pain free and safely! Being a coach and a physical therapist, Dave is an expert at helping gymnasts achieve better range of motion safely.

help for bridges!

Bridges can be tough for adults...but these exercises really help!

cardio/endurance for gymnastics

Cardio Circuit by Dave Tilley. This circuit is great for developing routine stamina. Gymnastics endurance is one of the most important adult gymnastics training tips to learn if you're looking to get into competition!

Do you have enough adult gymnastics workout clothes (is there such a thing??)

If you need something to wear for training, check out our adult gymnastics Ts and tanks. You can also take a look at our gymnastics leotard recommendations! That way you'll be sure to look the part as you practice!

Always remember to keep your training FUN!

did you know we have a gymnastics camp that is only for adults?

Check it out! Find out more about our next camp.

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Disclaimer: Adult gymnasts and coaches give advice and suggestions on this page. By reading and implementing the information, you assume all liability for injury. The advice given is for educational purposes only. Please check with your in-person coach and ensure that you have the proper pit, mats and/or spot available before trying any suggestions. If you don't agree to these terms, do not attempt anything that you see on this page.