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sample adult gymnastics training plan for four weeks out from a competition

This adult gymnastics training plan assumes about a 2 hour block of focused time available for training. It assumes you already have the skills on the competition apparatus you plan to compete. If you have less time shorten the conditioning and / or pick a few events for each practice instead of all 4 events. 

conditioning/warmup (approx. 30 min)

jog around the floor, 1/2 lap each:


-high knees

-butt kicks

-skipping L leg

-skipping R leg

-skipping both legs

-forward chasse L leg

-forward chasse R leg

-forward chasse both legs

-side chasse L

-side chasse R

-side chasse alternating

-backwards jogging

-backwards soccer kicks forward

-backwards soccer kicks sideways

-backwards soccer kicks behind

core conditioning

-hollow rockers, 10

-v-ups, 10

-straddle v-ups, 10

-side rockers, 10

-other side rockers, 10

-belly rockers, 10

adult gymnastics workout plan meet

additional conditioning (you can do half numbers during  a meet week)

-climb the rope as far as possible with legs in L, if not then climb using legs

-dips on parallel bars, 10

-5 casts as high as possible

-chin-up to pullover in bottom grip, 6

-half leg lifts if possible, 10 if not full leg lifts (hanging from bar)

-candlestick pulls, 10

-hamstring curls with a partner or a ball, 10

-5 best attempt at press handstand, using spot or against wall if needed

-switch jump lunges, 20

-calf raise with partner pushing down on shoulders, 20

-hold handstand 30 sec. total time

active flexibility

workout plan adult gymnast competition

10 min. of active flexibility incl. splits, bridges, pike stretch, shoulders and calfs stretches

workout plan adult gymnastics meet

women's event training (15 min. per event)


adult gymnastics workout plan

-bounce on board 10x, sprint down runway

-handstand shoulder shrugs against wall 10x look at hands

-2-3 timers and 2-3 of your vault

-3 of a drill for your vault, such as back drop full by dropping arm for handspring full, or roundoff block thru your back (miss your feet) onto crash mat for a tsuk

-3 stuck landings by jumping off the vault and practice sticking, or finish positions if you do a flat back vault

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adult gymnastics training for meet

-3 casts in a row on low bar

-set of tap swings or giants (at least 3)

-drill for hardest skill in your routine 3x

-hold handstand on floor bar 10 sec. total

-first half of your routine

-second half of your routine

-full routine

-repeat any problem skill 2x


adult gymnast plan for meet

-10 passes of walking, kicks, running, skipping, long jump / high jump, leap drills, turn drills, etc

-cross handstand step down to finish landing one each side 4x

-1 min. competition warmup doing all the skills in your routine on a line, then do the same on a beam

-1 full routine with people watching you if possible

-each skill you fall on does 2 of a drill for that skill then 2 of that skill on a beam

-each skill you wobble on do 1 of a drill for that skill then 1 more of that skill

-if time permits do a dance thru with arm and / or leg ankle weights focusing on presentation and mentally doing your acro skills


adult gymnastics training for a meet

-kicks forward, sideways, backward, and needle across floor focus on form and body position

-forward rolls across floor in a row focusing on round back

-backward rolls across floor using core to roll over

-cartwheels across floor both good and bad side

-walk on hands across floor halfway forward, halfway backward

-power-hurdle to roundoff and / or backhand jump rebound

-power hurdle to front handspring rebound

-do each of your tumbling passes 2x and each of your leaps / jumps / turns 2x

-floor routine, ether dance thru with sprints or squat jumps across diagonal for tumbling or full tumbling. immediately after routine do 10 jump lunges and 5 push-ups


adult gymnastics meet preparation

-At the end of workout hold stretches for at least 20 sec. each. At a minimum be sure to do splits, pike, bridges, shoulders, calfs, wrists.

by Gina Paulhus, CPT Gina can create an adult gymnastics training plan personalized just for you. Contact her if you're interested.

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