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Strengthening Your Muscles In Gymnastics

All strength conditioning done in gymnastics is done to maximize strength and help minimize injury. Multiple sets and repetitions are done on a daily basis in training. There are a lot of repetitions done to mimic the amount of repetitions the gymnast will do of a skill. 

TRICEP STENGTHENING:

 

~ Dips on the P-Bars

~ Tricep Push-ups

RECTUS ABDOMINIS:

 

~ Hanging sit-ups

~ Full Leg Lifts

~ Half Leg Lifts

~ Crunches

~ V-snaps or V-Ups

~ Plank Hold

~ Hollow Hold

ERECTOR SPINEA STRENGTHENING:

 

~ Arch Ups with Partners

~ Arch Holds

~ Heel Drives

HAMSTRING GROUP:

 

~ Hamstring curls

~ Hamstring pulls on a exercise ball

QUADRACEP GROUP:

 

~ Squats (partner squats, weighted squads)

~ Wall sit

~ Rebounding block jumps

~ Maximum height jumps

~ Block push runs

~ Guns (one legged squats)

~ Frog Jumps

~ Long Jumps

~ Rezi Jumps

SOLUES:

 

~ Heel Raises

~ Thera Band exercises

~ One foot hops on to height

~ One foot rebounds

Source: Gymnastics Core Conditioning

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