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adult gymnastics training tips

We have adult gymnastics training tips here for all events and all levels. Whether you're looking for a pre-meet routine or just some new drill ideas, we've got you covered!

New! We just launched a free e-course on improving your gymnastics shapes (such as handstands and bridges). Access it here!


Jump to: Warm-Ups
Jump to: Preparing for Competition
Jump to: Practice Tips
Jump to: Drills by Event
Jump to: Conditioning
Jump to: Flexibility
Jump to: Endurance

warming up

Taking the time to warm up will pay dividends in how safe and productive your practices are. Even just ten minutes will be a huge help! No matter how short on time you feel you are, don't miss your warm-up.


adult gymnastics tips

Fun Active Flex Warm-Up

A fun way to warm up your entire body for a gymnastics practice. Follow along as best as you can - you will get better the more times you run through it.


National Team Active Flex

The looser you can get your muscles and joints before practice, the more effective and safe your workout will be. This warm-up (which is the same that was used by US elite) gets the job done.


Warm up like Sam Mikulak!

Sam's warm-up is more like a real workout! However he swears by a thorough warm-up, especially as he's gotten older.



preparing for competition

Competing makes every little thing that much more important. Learn how to increase your confidence when you compete. You also can learn how to maximize every little tenth from the pros so that you can achieve the best score possible for yourself.


adult gymnastics meet training

Not sure what to expect at your first meet? This personal account should be helpful. 

Guide to preparing for a meet (four weeks out) This adult gymnastics training plan includes: full warm up for each workout, each event, skill and routine reps for BB, UB, Vault, conditioning sets for floor routines .

Complete Guide to Routine Construction by Danelle Pecht, member of Just Like Fine Wine Facebook Group.

Guide to beam workouts during competition season by Cori Cunningham, 20+ years head coach and beam coach at Atlantic Gymnastics.

Tight Legs, Arm Dance Throughs to improve your scores.

Form and Execution Get the edge that gets the tenths.

Talking Tenths on Front Handspring Vault with Chellsie Memmel and Nicole Langevin.

Talking Tenths on Fliping Vaults with Chellsie Memmel and Nicole Langevin.

Talking Tenths on Kips with Chellsie Memmel and Nicole Langevin.


Did you know there are Adult Gymnastics Camps? They are the funnest thing ever.


adult gymnastics training tips for practice

These are general tips. For event-specific ones, keep scrolling to the next section!


adult gymnastics practice tips

Skills That Are Easy for a Kid, But Harder for Adult Gymnasts A beginner adult gymnast or one who is rusty won't necessarily want to follow the same learning progression as you'd see in a children's gymnastics class.  

Beginner's Guide to Gymnastics Chris Salvato put together an incredible guide on everything you need to know about how to tackle adult gymnastics as a beginner. List of prerequisites, tutorials and more all are here.

Essential Basics for all Adult Gymnasts Live athlete lecture by Tony Retrosi

Personal Story of Overcoming Fear as an adult gymnast by Melody Gammon, gym owner and head coach of Oxford Hills Gymnastics.

Active flexibility Help Learn to hit those positions in the air during skills, not just when stretching on the ground.


How to Do/Improve a Handstand

This guide leaves no stone unturned and  is appropriate for brand new beginners.



drills by event

adult gymnastics training

Maximize your training time on your events with these handy guides.


vault

Go to this page for all of our specific training tips for vault.


bars

Go here for our collection of bars drills and technique.


beam

This page contains our beam lessons and drills.


Floor

Check out this page for drills and training ideas for floor skills.


artistry and dance

Visit this page to learn how you can further develop your artistry and dance.


training adult gymnasts

rings

Check out our page to build your rings skills.


pommels

You will be able to improve your pommels prowess by visiting this page.


parallel bars

Learn how to get better at pbars here.


high bar

Go here to learn how to learn or improve various high bar skills.


conditioning

adult gymnastics training tips

Follow-along Playlist of Youtube at-home Workouts for Specific Gymnastics Goals by Gina Paulhus, cpt




core


Core to Ariana Grande

This could serve as a good active flex warm-up in addition to core conditioning.


Choreographed Core Conditioning

Work it out to Uptown Funk! A challenging core routine.


Core to Beyonce

Who Runs the World? Girls! This core is also pretty difficult.


Core by an Adult Gymnast, For Adult Gymnasts (look for the pinned videos near the top).

Alicia Sacramone Quinn does her core from her elite days...as a retired adult.


presses, the skill we all love to hate!


Press Handstand Drills

Find the ones you need to help you get your press.


No Spotting Stalder Press Idea

Check out this idea using monster bands!


Rolling Press Station to Get a Stalder

This one was the most effective I've ever tried!


More Press handstand ideas including many that require no spotter.


full body conditioning ideas

General adult gymnastics conditioning list for divided up by body part This is a great starting point if you just want to jump right in to something comprehensive.

A sample 3-day Conditioning and Flexibility Plan for Adult Gymnasts by Danelle Pecht

Conditioning lists by level by Gina Paulhus These plans are set up by level, not by age. If you are unsure of your level, start with the free download (JO level 5/6) and adjust from there. Remember, it's best to condition for the level that you want to be, not for the level that you are now!

Exercises to Help Protect the Lower Back from hard landings.

Shoulder Conditioning Circuit Gymnasts are known for their strong shoulders. If you don't have them, you're missing out on things you could learn. This is a hard workout. Even if you can't do all of it, get as close as you can and do the ones you can until you get stronger.

Basics At-Home Conditioning for Competitive Gymnasts Juston Ziegler is known for how strong and protected from injury his JO athletes are. Check out what he had them do at home during quarantine!

Your guide to organizing your own conditioning plan event by event This will help you devise your own plan if you're so inclined as well as learn to incorporate conditioning into your events workouts.

The Ultimate Guide to Gymnastics Strength from Dave Tilley of ShiftMovementScience Dave is THE resource for addressing gymnastics strength while keeping health at the forefront. His materials are invaluable!


Flexibility

The Ultimate Gymnastics Flexibility Guide Dave's revolutionary flexibility techniques specifically made for gymnasts will help you gain more range of motion - pain free and safely!


cardio/endurance for gymnastics

Cardio Circuit by Dave Tilley of SHIFTMOVEMENTSCIENCE. This circuit is great for getting stamina into routine shape.


training advice adult gymnasticsAlways remember to keep your training FUN!

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