Category Archives: Conditioning/Flexibility

More Uses For Physio Balls

Hi All,

Today I wanted to share even more uses for physio balls. These are quite easily in my top 3 most used pieces of equipment in the gym, and are especially good for strengthening the core – and adding intensity to exercises gymnasts are already proficient at.

Even more uses for physio balls

I really like the twisting action in the side-to-side exercise in this video. It’s easy to overlook the obliques – but they are incredibly important. Also – for those gymnasts of yours who are already proficient in doing push-up holds with their feet on the ball – this is a great next step.

We often use the ball for core work – but this is a fantastic way to add them into a leg workout/circuit. If you need a new vault side station – try this.

Finally, this is a series of great drills to do on bars. It’s the easiest side station in the world to set-up and you’ll see HUGE improvements in your gymnasts core stability if you do them consistently.

Train hard!

Arm strength for rec and lower level gymnasts

Hi All,

I wanted to share a couple videos today of things to do to increase arm strength in your rec and lower level team gymnasts. Swinging bars takes A LOT of strength, and it’s often hard to find ways to strengthen kids that a) they can succeed at and b) don’t get tedious.

This first one is great if you’ve got a spare bar this is a great exercise to do. It works arm strength, weight shifting and pushing down on the bar all at once. Make sure they are doing them with straight arms even if they can’t go all the way across.

If your gymnasts can hold a good push-up shape this is a nice exercise to start. It’s starting to work their ability to maintain their body shape while other parts of their bodies are working, as well as being great for arms.

Handstands are always good for increasing arm strength but there are only so many handstands again a wall one can do. With this version you are giving inexperienced gymnast some support and something to balance on – without doing too much of the work for them.

Train hard!

 

 

Partner/timed conditioning

Hi All, A short post today on conditioning. I wanted to share this video because I find this way of doing conditioning incredibly effective for a couple of reasons. 1) Partnering gymnasts up often helps them put in maximum effort. It’s hard to watch everyone (and sometimes because of that some gymnasts slack off), so if you have partners watching them the chances of you getting the most out of them is higher. The second reason is that shorter time periods allow you to increase the intensity of the exercises (see the dips that go all the way down?), and get a lot out of a very short time.

Partner Timed Conditioning

Train hard!

Failing to Prepare is Preparing to Fail – Leg and Plyo ideas

Hi All,

A few more ideas for leg and plyo conditioning today. I’m very much in list making mode right now. There have been lots of lists of drills for updated/upcoming lectures and lists of things that are going in the new book (exciting!). So here are some things I thought you might like to add to YOUR conditioning lists.

Failing to prepare is preparing to fail - more leg and plyo conditioning ideas

This first one is a nice plyo circuit. Remember with plyos we are trying to teach gymnasts to get off the floor as fast as possible. Just doing plyo work will not give your gymnasts the leg strength they need.

These next two videos are easy leg strengthening exercises to incorporate. Mat pushes are one of my favorite. Choose a bigger or smaller mat depending on the strength and size of the gymnast.

I really like these partner toe raisers. I’ve also been having gymnasts do their toe raisers with one foot and their hands on a panel mat in front of them. Trying to keep minimal weight on their hands and foot. It’s really more for stability. I like them because the up down motion tends to be straighter than when they do them standing up.

Train hard!

Even more choreographed conditioning

Hi All,

I’ve been on a bit of a conditioning kick recently. I’m sure you’ve noticed. But this is one of the parts of our programs that needs the most attention. We constantly need to be evaluating what’s working and what isn’t. And really if our conditioning is doing what it’s supposed to be doing, meaning, is our conditioning really helping our kids be better gymnasts? I would love to know what has worked well in your programs and what hasn’t [leave a comment below].

Even more choreographed conditioning

I personally love all of the choreographed conditioning I’ve seen recently. I think it’s fun for the kids, it also gets them thinking about how music and movement work, and a lot of these a relatively short. The other thing that I like about watching these is it gives me even more ideas as to how to build conditioning into my warm-ups. After achilles why not hold an extended hollow for 10 seconds? It’s a great way to build shaping into your workout easily.

Train hard!