ULTIMATE GYMNASTICS WARMUP for home or the Gym.
WHAT DOES A TYPICAL WARMUP LOOK LIKE IN GYMNASTICS ? (this can be changed depending on age, ability and how long the class is)
A warm-up should be more than a quick stretch and a few burpees. Instead, you need to mimic movements that you will use consistently throughout the CLASS.
The purpose of a warm-up is to prepare your body for physical activity.
The warm-up is generally used to increase body temperature, increase heart rate and breathing rate, and also help you mentally prepare for exercise.
Most of you are already training through zoom and at a Gym. I am sharing with you a whole bunch of Line work Warm ups for Dynamic movements a lot of Gymnasts would be familiar with.
I really stress on how important warm ups are because it can assist in the gymnasts performance during the lesson but also help prevent injury.
RUN. Get the Blood flow going. Either up and back in a line. On the spot , on an elliptical or treadmill. Change it up. HIGH KNEES. HEEL KICKS. Etc.. (remember you’re a Gymnast- keep those toes pointed, shoulders back and relaxed, be aware of your arm placement, tail bone in- you should ALWAYS think about your posture even during a warmup )
SIDE SASHAYS. Arms in to arms out and turn to alternate sides.
HOP ON ONE LEG. Toes pointed. Hands on hips. Hop to the end of the line you have made yourself and swap legs to go back.
HIGH KICKS FORWARD. Arms in present hold or on hips. Making sure hips stay square. Kick leg up high without hunching body. Keeping in mind not to bend either knee and NOT to lift heel off ground when kicking leg. Take 3 steps to alternate kicking on the other leg and continue until at the end of the row. (for coaches - with squad levels - this can be choreographed into a warm up where you clap and the gymnasts perform it at the same time - counting 1. 2 . 3 kick. Remembering they will be practicing routines which need to be perfectly timed so it is good practice as simple as this warm up is.. )
BACKWARD HIGH KICKS. Arms above the head, next to ears, take 3 steps forward and kick your leg backward at the same time stretching your arms backward (great shoulder stretch at the same time) keeping your hips square (forward) take 3 steps forward and alternate legs. Continue until you get to the end of the row.
CATERPILLAR LEG KICKS. Start in a front support. (shoulders slightly over hands, hollow back, feet together) keeping hands on the ground. Walk your feet to your hands whilst keeping your legs straight. Once you go as far as your hamstrings will allow - kick back behind you (hips square)
SKI JUMPS. Hands on hips. Feet together, jumping side to side all the way down the line to the end of the row. (make it harder - jump over something)
FROG JUMPS. Crouching down. Jump up and forward. When pushing off the ground with your hands, perform a backwards circle to gather more height and length in the long jump.(plus it looks nice) Repeat until getting to the end of the line.
SPLIT JUMPS. Hurdle, skip once and leg that skipped jumps to splits. Swap legs. (remember to be aware of hips staying to the front, chest up, arms out to side)
HANDSTAND POPS. (If you are a beginner then start off with L handstands. Donkey kicks or bunny hops) start by doing an arm circle backwards whilst lunging forward (do not let back heel come off the ground whilst lunging)- glue arms next to ears, chest in - be mindful of a hollow body (front support stance) - as soon as your hands touch the ground pop away from the ground with your hands by pushing away from the ground and stretching through your shoulders. Take 3 steps to continue these all the way to the end of the line.. These can be performed as cartwheel pops also as practice to pre- aerials)
SCORPIONS. If you ever did preschool Gymnastics then you may be aware of the bunnies.. hands feet hands feet.. well this is similar. Hands on the ground and feet on the ground. Lift one leg up behind you the whole time keeping hips square, leg straight and toes pointed. The foot that’s on the ground hops to your hands then hands hop forward without moving foot. And repeat . Hands out foot jumps in hands out foot jumps in. Making sure your leg extends up the whole time. Then alternate legs. This is a great warmup as it incorporates balance, timing. Coordination strength and flexibility.
OTHER LINE WORK warmups you can do before a dynamic warm up stretch..
LUNGES, BURPEES, BEAR CRAWL KICKS, CRAB CRAWLS, BRIDGE WALKS etc…
I have just concentrated on the Warmups Coaches generally use for their Elite Gymnasts as these can always be changed to suit any skill level.
ONCE YOU COMPLETE A WARMUP. MAKE SURE YOU STRETCH WITH DYNAMIC STRETCHES NOT STATIC before commencing a class.
DYNAMIC STRETCHES after warmup; (7-10ish mins)
ARM SWINGS forward. Backward. opposite.
STANDING LEGS APART SWING OPPOSITE HAND TO OPPOSITE LEG. 10 Times.
LEGS APART Swing arms through legs and then arms up without lifting chest. Trying to stretch those shoulders at the same time stretching your hamstrings.
MIDDLE SPLIT CROUCH. In the same standing position you are in from the previous dynamic stretches. Bend leg to ground keeping the other leg straight. And alternate sides. Back and forth.
STANDING PIKE Reach to toes.
NECK STRETCHES. On knees. Stretch neck to one side without pushing onto head. And alternate sides. Look up. Look down. Hold each for 10secs.
WRIST ROLLS. In an angry cat position. Hollow back. Hiding ears. Shoulders slightly over hands. Sway in circle motion around the wrists. Alternate other way.
CAT LEG KICKS. (i am sure these have another name) In a cat position. Stretch one leg back behind keeping foot on the ground and leg straight. KICK leg up as high as possible behind you creating an arched back . Hips square. Leg remains straight. 10 on each leg.
FRONT SUPPORT. Hollow back. Hold for 30 seconds to go into 5 pushups.
SHOULDER STRETCH TO CAMEL. On knees, stretch shoulders by moving your arms out onto the ground . Keeping your knees in line with your hips (your bottom will be sticking up) you can create a further stretch by elevating your arms on a box.
MIDDLE SPLITS ON ELBOWS. Slide down to middle splits. Rest on elbows. Hold for 10 seconds. Sit on bottom in straddle once finished.
STRADDLE PANCAKE. Hold for 10seconds.
L SIT OR PIKE. Pointed toes, reach up tall then reach down to toes , legs straight, back straight.hold for 10.
BRIDGE. Chest beyond shoulders, feet together. Straight legs. Hold for 10seconds.
CANDLESTICK ROLL TO JUMP. Lying down. Arms straight next to ears. Roll up into candle stick , rolls back up without using hands and jump to stand. Arms still next to ears, roll back down and repeat 4 times.
SPLITS STRETCH LUNGING - straight front leg. Nose to knee. Hold for 10s Alternate sides. Bend front leg. Don’t let knee go over foot. Hold for 10s. Alternate legs.
SPLITS. Reaching toes forward. Hold for 30s. Reaching backwards or toes if you can. Hold for 30s. Splits arms present. Hold 10s.
DISH HOLD. LAYING DOWN. HOLLOW SHAPE. Hold for 8-10s. Back remains on ground. Hands beside body.
SUPERMAN. Arms hiding ears. Legs together. Lifting head and chest and lift straight legs. Hold for 10s.
Generally I like to end with a little bit of a core warmup exercise such as the dish hold as we stretched our back open. Any back openers should finish with a core and back strengthener.
AND GO.. YOU ARE READY FOR YOUR TRAINING.