Category Archives: Exercises

Home Conditioning Practice to help your Gymnastics Skills

Below is a list of 10 simple Conditioning moves that can help improve your basic gymnastics skills at home!

 

  1. Push-Ups
  2. Crunches
  3. Hollow Rolls
  4. Hollow Rockers
  5. Toe Raises
  6. Hand Stands
  7. Splits
  8. Pancakes
  9. Bridges
  10. Jumping Jacks

 

Strength and Flexibility are key factors that are required for a gymnast’s physical condition in order to perfect basics and improve and develop new gymnastic skills. Conditioning can be easily done in the home. Your Gymnast will be surprised at how such a small amount of conditioning at home can go a long way in the gym. Conditioning may not be the most fun or exciting, but it is a very valuable effort that can make all the difference in your gymnast’s skill, determination and confidence!

Click the link below to find more Conditioning moves and specific workouts to target your core, legs or arms!

https://www.pinterest.com/explore/gymnastics-at-home/?lp=true

How to do an Arial

Has your gymnast been struggling with her tumbling skills?

Improve your Side Arial skills in these easy steps!

 

Equipment Needed:

(2) Nimble Sports folding mats

Be sure to practice this skill outdoors where you have adequate room for tumbling and flipping!

 

Step 1:

Start by warming up. You’ll be using your legs a lot during a side arial so make sure your legs especially are good and warm! Make sure you do some jumping exercises on the specific leg that you will be taking off from. Tip: Try doing hamstring stretches to get the best stretch in your leg muscles. Don’t forget to flex those feet!

Step 2:

An arial is simply a Cartwheel with no hands. Before you start practicing your arial, make sure you’ve taken the time to master your cartwheel form perfectly! To introduce the arial into your layout, add a hop before you start your cartwheel.

Step 3:

Now that you’ve completed your “Hop-Cartwheel” it’s time to add a run. This will build more momentum and help you get in the air once we get close to a full arial!

The steps will look something like this: “Run-Run-Hop-Cartwheel” Tip: Since you’ve mastered your cartwheel already, make sure when you’re doing your new steps to get the fastest cartwheel you can without compromising the skill quality!

Step 4:

Takeoff; When you’re in motion for your arial, your legs become your hands! Be sure to keep your legs underneath your body to avoid a bad landing.

For your takeoff, we’re taking it back down to your “Hop-Cartwheel” phase. Except this time, you’re going to bring your body down towards your knee so you can have a strong push-off.

Step 5:

Add your “Run-Run-Hop”. During this motion be sure to swing your arms up to gain momentum on your hop, and pull them into your chest when you push off. This motion will help you get the height you need to accomplish a successful side arial!

To gain good technique, make sure your back is straight and your eyes are looking at the ground during the skill.

 

For a super secret tip on how to master your Side Arial, keep watching Sam and Teagan’s “How To” Video!

Back To School Sale

Looking for the perfect equipment to start your gymnast off the school year and competition season on the right foot? Our 4 foot wide 3 Play Bar and Mat Combo is on sale this month! Take an extra 10% off Purchase price by applying the discount code: B2S-AUG-17

The 3Play Gymnastics Bar is a great piece of versatile home equipment! This bar can be used as a Horizontal Bar, Uneven Bars, and as Parallel Bars and adjusts from 3 to 5 feet in height! You can play and practice in three different ways!

This combo also comes with An 8ft tumbling mat that fits perfectly between the width of any one of our Nimble Sports Gymnastics Bars. The folding mats allow for additional support on your landing whether you’re dismounting the bar or using it on your own to practice your tumbling tricks and passes!

 

 

 

Are you Watching the 2017 USA Gymnastics Championships?

Are you tuning in to the USA Gymnastics Championships tomorrow? Check out the information below! Our Gymnastics Mats, Balance Beams and Horizontal Bars are perfect for tumbling, acrobatics, home gymnastics, competitive practice and can help you become the best gymnast you can be!

Don’t forget to watch!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Make sure you mark your Calendar for July 29th as the U.S Classic in Chicago Illinois will be taking place. Tickets have been on sale since May 12th, don’t miss a chance to get yours if you’re in the area! The Senior Session will start at 6:30 pm in the Sears Centre Arena.

Strength Training At Home

If you’re taking a break from gymnastic classes and don’t want to get rusty, or just want to do more at home, we’ve got some great suggestions. These exercises will give you that extra edge you need to rule the mat, beam, and bar.

Wall Sits

All you need for this one is a wall!

  • Find an open space on the wall and place yourself 1-2ft away from it 1facing forward.
  • Lean back and slid down until you’re in a 90 degree sitting position. Make sure and keep your head, shoulders, and upper back flat against the wall and your feet flat on the floor.
  • You want to maintain this position for intervals of 30 to 60 seconds. If you’re a beginner try 2-3 reps and then step it up as you become more comfortable with the move.     

Photo by Nerd Fitness

 

Mountain Climbers

Grab your mat to get started!1

  • Get into a pushup position on the floor, hands flat on the ground with fingers facing forward and arms directly under your shoulders.
  • Lift your right foot forward as close to you chest as possible while trying
    to keep your bottom down and your tummy tight
  • Continue alternating left and right feet
  • Try doing 3 sets of 10 reps, remember to stay hydrated!

Photo by Women’s Health

 

Burpees

Excuse you! The name might sound a little strange but this is a great exercise that incorporates strength, endurance, and cardio.

  • Your feet should line up with your hips and your arms should rest at your sides
  • Next lower into a squat position placing your hands in between your feet, make sure you use your legs not your back to lower yourself. 1
  • Then jump back 
  • Jump forward again keeping your feet on the outside of your hands
  • Stand up
  • Jump with arms extended upwards
  • This move is a little difficult and requires a lot of energy so do how many ever you feel comfortable with.

Photo by Burn It Fitness

Do you have any other great moves, tips and tricks to doing common moves better? Let us know! Also, if you have suggestions or topics you’d like to learn more about feel free to add suggestions in the comments below.

Excerpts from PerformanceU

How to do Gymnastics Moves at Home

 If you’re little gymnast is nagging you to get her to the gym, make your home the gym with these easy steps.

Step 1: Find comfortable, stretchy clothes.

Step 2: Find a big, soft surfaced area.

Step 3: Warm-up with 30 jumping jacks, 30 push ups, and 30 curl ups.

Step 4: Stretch. Pike for 30 seconds, butterfly for 30 seconds, straddle for 30 seconds, do 30 lunges, rock and roll 30 times.

Step 5: Backbend. Stand straight with your legs shoulder length apart. Place your hands straight next to your ears with your palms flat. Lean backwards and keep going down slowly until you reach the floor.

Step 6: Cartwheel.

Step 7: Handstand. Go into a cartwheel position. Bounce off your front leg and kick your back leg up straight then kick the front leg up.home gymnasts

Step 8: Splits. Do them for an hour a day.

Step 9: Scorpion. Grab your leg and make your toes touch your shoulder. Try to grab leg with other hand as well.

Step 10: Elbow Stand. Like a handstand on your elbows.

Step 11: Practice for an Aerial. Be able to do a cartwheel Get a bed and put your elbows there and kickover (elbow cartwheel). Do not do it on the floor because when your are on the bed,it give you experience of flipping through the air. Get a perfect aerial cartwheel on the bed, then move one elbow off to get closer to an aerial. Make that perfect. Move both elbows off of the bed and kick your legs over. Repeat it until you can get an aerial without your arms on the bed. Move your bed and you should pretend the bed is still there and do an aerial.

*Includes excerpt from http://www.wikihow.com/Do-Gymnastic-Moves-at-Home-(Kids)

Gymnastics Moves for Beginners

itty bitty gymnast

Gymnastics basics are incredibly important to master before trying to complete the more technical moves. Some basics that are necessary include:
Forward Roll- Start standing upright then reach for the floor and tuck your chin looking at your belly button and roll coming back up in the same position.
Cartwheel- This move starts in a tall stance, one foot in front of the other. Gymnasts reach down with their hands, side by side and in line with their front leg. They kick their back foot over their head, then kick their front foot. They land with the leg opposite of the one they started with in front.
Backward Roll- This move starts with a tall stance. Gymnasts then squat down on their heels, sit on the mat, roll backward, push off the ground and elevate into a standing position.
Handstand-Gymnasts reach for the ground, extending their legs to the air with their feet “kissing” when the body is vertical and upside down.
Bridge- The bridge starting position is on the back, hands next to the head with fingertips pointing toward the toes. Gymnasts bend their legs and place their feet on the floor and push with their arms and legs. They get their the arms straight and their head off the ground.
Back Bend/Back Bend Kick Over-The starting position is standing with arms straight up by the head. Gymnasts look at their hands and bend backward in a “U” shape until their hands touch the ground. Once this is mastered, they can kick their legs over their head and land on their on their feet in the lunge position.

*Includes excerpts from http://www.livestrong.com/article/468932-gymnastic-moves-for-beginners/

10 Habits of Successful Gymnasts

Gymnastics requires commitment, determination and resilience. Whether a new gymnast, or a seasoned professional, there are a few habits that help practice make perfect. Here’s our top 10 Habits, which are a great way to start off a new year.

  1. Spaced Repetition: This doesn’t mean doing lots of repetitions on each day. Spaced repetition is practicing a small number of correct supervised repetitions on a daily basis. Spaced repetition should be employed for a minimum of 21 days to create a habit. round off back tuck
  2. Nutrition: Gymnasts should eat a diet consisting of protein, carbohydrates and good fats, which work together to build muscle and provide energy. Juice Plus is a great drink that provides multivitamins young gymnasts need.
  3. Hydrate: Drinking water to stay hydrated – not energy drinks – is important for keeping up metabolism and keeps the body and muscles functioning properly. Studies say that advanced athletes should drink 16 ounces of water per hour of training! Also carry and drink water throughout the day.641036_PtYxq3WfHFNd6kRGE3SC_fw
  4. One-Track Mind: Generally, people have “one-track minds” when it comes to learning. It’s important for gymnasts to focus on one skill at a time and learn it thoroughly before moving on to the next step or new skill. This is a good progressive training technique.
  5. Warm up: Warm up properly before practice and competition, to prevent injury. Start with simple ankle and wrist warm ups and then move to deeper stretching.548a5ed6db722.image
  6. Don’t Over Train: A young gymnast can’t go 6 days a week 5 hours a day training at 100 percent. Young bodies take 72 to 11 days to recuperate after a hard workout.smith
  7. Strength Training: Increase strength through weight training, not over repetition. This will increase the gymnasts strength without putting intense load placed on their bodies.couture leo
  8. Pre-Workout Snack: In order to give your muscles and brain the energy it needs to give 100% and stay fueled throughout practice.eat_sleep_gymnastics_printed_napkin-rdc52620de7b74b4c807740a73350d810_2cf00_8byvr_325
  9. Set Goals: Analyze the events and the gymnasts possible weaknesses. Be precise about goals, set priorities and keep the goals small and achievable.
  10. LOVE GYMNASTICS: Love what you do and remind yourself why you are a gymnast! Do this first and all of the other habits will fall into place.544fbd497d054.image

Add On Tumbling Challenge: Cheernastics2

We love this Tumbling Challenge video by our friends at Cheernastics2!

10 Habits of Successful Gymnasts

quit factor

  1. Spaced Repetition: This doesn’t mean doing lots of repetitions on each day. Spaced repetition is practicing a small number of correct supervised repetitions on a daily basis. Spaced repetition should be employed for a minimum of 21 days to create a habit.
  2. Nutrition: Gymnasts should eat a diet consisting of protein, carbohydrates and good fats, which work together to build muscle and provide energy. Juice Plus is a great drink that provides multivitamins young gymnasts need.
  3. Hydrate: Drinking water to stay hydrated – not energy drinks – is important for keeping up metabolism and keeps the body and muscles functioning properly. Studies say that advanced athletes should drink 16 ounces of water per hour of training! Also carry and drink water throughout the day.
  4. One-Track Mind: Generally, people have “one-track minds” when it comes to learning. It’s important for gymnasts to focus on one skill at a time and learn it thoroughly before moving on to the next step or new skill. This is a good progressive training technique.
  5. Warm up: Warm up properly before practice and competition, to prevent injury. Start with simple ankle and wrist warm ups and then move to deeper stretching.
  6. Don’t Over Train: A young gymnast can’t go 6 days a week 5 hours a day training at 100 percent. Young bodies take 72 to 11 days to recuperate after a hard workout.
  7. Strength Training: Increase strength through weight training, not over repetition. This will increase the gymnasts strength without putting intense load placed on their bodies.
  8. Pre-Workout Snack: In order to give your muscles and brain the energy it needs to give 100% and stay fueled throughout practice.
  9. Set Goals: Analyze the events and the gymnasts possible weaknesses. Be precise about goals, set priorities and keep the goals small and achievable.
  10. LOVE GYMNASTICS: Love what you do and remind yourself why you are a gymnast! Do this first and all of the other habits will fall into place.