HOME CONDITIONING

HOME CONDITIONING

Been promising to put this up for ages...

Below are a few exercises which will help you all with your gymnastics. I have spoken to certain people about doing some work on particular target area's but anyone can use these to improve general strength and conditioning.

Try and do these exercises 3 times per week.

LEGS

Ski Hold - 60 seconds

Burpees x 25

Squat Thrusts x 25

Heel Raises- 20 (do slowly with control - stretching ankles through full range)

STOMACH

Sit - Up's x 30

Dish Rocks x 30 (3 sets)

ARMS

Press - Ups x 20

Tricep Dips (use chair or edge of bed) x 20

hold light weights at horizontal - 30 secs

BACK

Arch Rocks x 30 (3 sets)

Back Raises x 30

Also lever and handstand practice will be useful if you have the space!! AIM - hold handstand for 10 seconds

ANKLES (especially for those who cannot point their toes!)

General Ankle movement in all directions. Writing letters with your toes helps get movement in lots of different directions.

- Kneel up - make sure feet are parallel , i.e toes not pointing towards each other. Then sit down on heels, place hands in front of body. Slowly lift knees off floor to stratch ankles.

- Once you can do the above practice with feet parallel try the same thing but with hands behind body so that you are leaning back.

All the above exercises are good for stretching ankles. You should do some strength exercises also to help but i would rather show you how to do these in person so that you do them properly. Remind me when we start back in January!!

IF YOU ARE FEELING REALLY DEDICATED OVER CHRISTMAS - KEEP UP THE SPLIT AND BRIDGE PRACTICE ALSO!!