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.
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 always 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 as was used by the US National team) gets the job done.
warm up like sam mikulak!
Sam's warm-up is more like a real workout! He swears by a thorough warm-up, especially as he's gotten older.
preparing for competition
When you're competing it makes every little detail of your performance that much more important. Learn how to increase your confidence when you compete in these articles. You also can learn how to maximize each and every tenth from real judges so that you can achieve the best score possible for yourself.
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!
Active flexibility Help Learn to hit those positions in the air during skills since they don't really do much when you can only achieve them while stretching on the ground.
How to Do/Improve a Handstand
This guide leaves no stone unturned and is appropriate for brand new beginners.
build a better bridge
In this video you'll learn how to mobilize your thoracic spine to help you get a better bridge. The thoracic spine is most often the area of our body that limits our ability to do a bridge, and adults tend to have a harder time than kids getting it to let go, so a little extra TLC is warranted!
drills by event
Adult gymnastics training tips event by event - Maximize your training time on your events with these handy guides.
Go to this page for all of our specific training tips for vault.
Go here for our collection of bars drills and technique.
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, you'll learn the fastest if you condition for the level that you want to be, not for the level that you are now!
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.
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! Being a coach and a physical therapist, Dave is an expert at helping gymnasts achieve better range of motion safely.
help for bridges!
Bridges can be tough for adults...but these exercises really help!
cardio/endurance for gymnastics
Cardio Circuit by Dave Tilley. This circuit is great for developing routine stamina. Gymnastics endurance is one of the most important adult gymnastics training tips to learn if you're looking to get into competition!
Do you have enough adult gymnastics workout clothes (is there such a thing??)
Disclaimer:Adult gymnasts and coaches give advice and suggestions on this page. By reading and implementing the information, you assume all liability for injury. The advice given is for educational purposes only. Please check with your in-person coach and ensure that you have the proper pit, mats and/or spot available before trying any suggestions. If you don't agree to these terms, do not attempt anything that you see on this page.