Website design By BotEap.comWhat can a gymnast really do at home? Well, all the trainers will say conditioning and stretching. I agree. Maintaining strength and flexibility is very important. The skills will be there if the gymnast continues to perform general strength and sport-specific conditioning during this difficult time. Almost all gymnasts remember most of the conditioning they do in the gym, but they all have favorite exercises. It is important to perform a variety of exercises. If they have the space, they should go through the entire pre-workout warm-up to help stay in shape. A good warm up with stretching and shaping is at least 45 minutes.

Website design By BotEap.comMany gymnasts will require a greater than desired volume of hip flexor conditioning. I bet many will grow during this time. The hip flexors play an important role in the gymnast’s training. Not only do they allow the gymnast to lift her leg very high, but they help with posture. And when the hip flexors are weak or tight, the gymnast may experience lower back pain. That’s because they basically connect the spine and the femur. When the hip flexors are tight, they actually pull the spine into a position of lordosis. And when they are weak, they are stressed when the gymnast lifts her legs, such as in a slide, kick or jump. As a coach, I can tell when a gymnast has her hip flexors tight from her posture; there is a slight flexion at the hip while she is standing. A well-conditioned and well-stretched gymnast typically stands without an angle and with the front of the hip.

Website design By BotEap.comTo keep your hip flexors in shape, I recommend pike leg raises. The gymnast will sit in pike position, place her hands next to her knees on the floor, and then lift both legs. And for stretching, I recommend the quad-psoas stretch. Kneeling lunge with one foot in front and hips pressed forward. The gymnast should also do this with the back leg bent and that foot facing the ceiling.

Website design By BotEap.comBut there are other things that will be useful. For example, balance exercises and visualization. For balance, the gymnast can do simple exercises like RDLs and needle kicks in slow motion with and without light dumbbells. She can also perform arm routines with her eyes closed. The gymnast would stand in her place and perform her barre routine with only head and arm movements. That’s for both display and balance. When that gets simple, the gymnast can perform it in a passed leg position, with one foot touching the inside of the knee. The gymnast should do this exercise with each leg because most gymnasts have a greater sense of balance on one side. When this becomes simple, the gymnast can add very light ankle weights/wrist scrips or hold 1 pound dumbbells in each hand. And to take the challenge one step further, the gymnast can do it standing up on a softer surface, like a Bosu or balance disc.

Website design By BotEap.comAnd finally, for a change, maybe you can do the Legs Plus or Swing Set Fitness workouts. Many of the exercises in my swing workouts were actually gymnastics conditioning exercises that my gymnasts have done using a barrel mat. Legs Plus workouts are really good for general fitness as well as landing with dismount and barbell conditioning. My gymnastics exercises and conditioning book is also useful for all gymnasts.

Website design By BotEap.comSo gymnasts have to work hard to stay in shape and keep their sanity. Athletes can use this time to get stronger and heal any pain or discomfort they may have had.

Website design By BotEap.comAnd let me know how I can help your gymnast.