Have you ever simply began gymnastics and have been making an attempt to excellent your steadiness and coordination however are not sure of what drills you might be doing outdoors of follow?
We’ve some drills that can remodel your lounge right into a mini gymnastics studio.
For younger gymnasts, mastering foundational abilities is essential to constructing a robust athletic basis. From growing flexibility to constructing energy, and perfecting steadiness and coordination, these drills are designed to not solely improve your gymnastics abilities but in addition foster a love for motion and health.
Whether or not your purpose is to nail that excellent handstand or enhance your cartwheel method, these actions are positive to maintain you engaged and progressing in your gymnastics journey.
Heat-Up Routine
Earlier than diving into the drills, begin with a heat as much as put together your physique. Actions reminiscent of star jumps, excessive knees, arm circles, and leg kicks are nice to extend your physique temperature.
Gymnastics Methodology on YouTube has a brief but informative tutorial on heat up actions that will get blood stream to your muscle groups, improves flexibility, and finally lets you attain your very best efficiency. You may observe his step-by-step information right here.
1. Handstand Observe Drill
Handstands are basic for gymnasts in any respect ranges and training them at dwelling will significantly enhance your steadiness and energy.
You don’t want any gear, only a wall (and a mat on the bottom for security is strongly suggested).
Kick your physique right into a handstand in opposition to a wall and maintain this place. Begin by holding this place for 10 seconds and steadily enhance the time if you really feel assured to take action. Give attention to maintaining your toes pointed and physique straight.
While you really feel you’ve mastered your method, strive doing handstand shoulder faucets. When you’re in opposition to the wall, elevate one hand to faucet your shoulder, then change fingers. This drill enhances your steadiness and shoulder energy!
You may say goodbye to soiled partitions with Gymnastics Direct’s handstand mat and wall stall bar combo!
2. Cartwheel Perfection Drill
Cartwheels are a staple in gymnastics, and perfecting them is essential for advancing to increased ranges.
Use a strip of tape on the flooring or this flooring beam. Carry out a cartwheel while guaranteeing your fingers and toes keep on the road or beam. This drill will assist you to enhance your accuracy and type.
3. Splits Observe Drill
Flexibility is essential in gymnastics in terms of executing varied strikes with grace. Modify your physique right into a cut up place and maintain for 30 seconds. Repeat for each legs.
You need to use a stretch band for an added problem. Use the band to softly pull your legs additional aside, enhancing your flexibility over time.
To additional your flexibility coaching, you need to use a flexibility coach strap or yoga block for extensions in your splits/over splits.
4. Energy Constructing Drills
Energy is crucial for executing highly effective strikes and stopping accidents.
Drill One: Core Energy
Place your physique on a padded floor, like a gymnastics folding mat, and lie in your again together with your arms prolonged above your head. Protecting your legs straight, elevate your arms, shoulders and legs off the bottom, maintaining your decrease again pressed to the ground. Maintain this place for 20-30 seconds.
This drill helps strengthen your core muscle groups, that are essential for stability in gymnastics.
Drill Two: Push ups with a Twist
Carry out an everyday push up, however as you push again up, rotate your physique right into a aspect plank, extending one arm in direction of the ceiling. Return to the beginning place and repeat on the opposite aspect.
This drill builds higher physique energy and improves coordination.
5. Stability Beam Drills
Stability is a crucial element in gymnastics, and training beam abilities at dwelling can increase your confidence.
Drill One: Stability
Utilizing a flooring beam, stroll ahead, backwards, and sideways on the beam, specializing in sustaining your steadiness and maintaining your posture straight. To extend issue, strive doing kicks or turns as you stroll.
As soon as you are feeling assured, transfer to a beam with adjustable toes and follow these drills elevated off the bottom.
Drill Two: Beam Jumps
Observe small jumps and leaps on the beam, concentrating on touchdown softly and sustaining your steadiness. Begin with straight jumps and progress to tuck jumps or cut up jumps.
Cool Down Stretch
Now that you just’ve accomplished these few drills, end your session with a cool right down to chill out your muscle groups and forestall harm/soreness the subsequent day.
Actions to chill down can embody:
- Ahead Fold Stretch: 1 minute
- Butterfly Stretch: 1 minute
- Cat-Cow Stretch: 1 minute
- Little one’s Pose: 1 minute
Moreover, you may observe this step-by-step quiet down tutorial by Synergy Gymnastics.
Being a gymnast is all about dedication, follow, and having enjoyable whereas bettering your abilities. It’s important to maintain the coaching participating and productive, even when training at dwelling.
Training gymnastics at dwelling might be simply as efficient and pleasant as coaching in a gymnasium, particularly with the precise drills and gear. Incorporate these enjoyable drills into your routine to reinforce your abilities, energy, and suppleness.
