Category Archives: Gymnastics Tips

5 Reasons Why you should be like Nimsey when you’re practicing Gymnastics

June is National Adopt A Cat Month! For our first blog post of June we would like to take some time to appreciate our adorable, furry mascot for bringing some joy into the workplace while making home gymnastics equipment for Little Gymnasts around the world.

Here are 5 reasons every gymnast should be a little like Nimsey…

  • Nimsey has been the biggest fan of our Gymnastics Equipment for 3 years! She loves to stretch out and nap on our soft Gymnastics Mats and even tests our Balance Beams by walking across them. Our equipment is Nimsey approved!

  • Like all young gymnasts who know how important it is to stay hydrated during practice and at Gymnastics Meets, Nimsey loves to get her daily intake of water. She drinks it straight from the fridge and cold from the bottle (she even likes to sip from the cap!)


  • When Nimsey does cute or funny stunts we reward her with treats! Just as when you’re practicing new skills on your home gymnastics equipment and you finally perfect it, your mom or dad might bake you a sweet treat or take you out for ice-cream!


  • Nimsey loves her Nimble Sports family and always greets us excitement! When you walk into the gym to practice does it make you happy to be see your gymnast friends and coaches? We bet it does!


  • Nimsey is Nimble! Any and all gymnasts know that you must be nimble and have strong full-body control to be a great gymnast! Nimsey leaps and climbs all through the office as easily as strong gymnasts leap and tumble through the gym.

Lets Re-Cap our 5 Reasons Why you should be like Nimsey when you’re practicing Gymnastics;

  1. Nimsey loves our Nimble Sports Equipment!
  2. She likes to stay hydrated.
  3. Nimsey gets rewarded when she tries something new.
  4. She is always excited to see her friends.
  5. Nimsey is Nimble!


Great Meet Hairstyles

The best hairstyles for gymnasts are high ponytails or high buns. Being a gymnast requires a certain amount of professionalism and following these rules make the most professional looking gymnast possible, also some gyms/meets have certain parameters for gponytail-side-view2ymnasts hair. So follow these rules to look professional and stay out of trouble:

-Ponytail sits at the crown of head so ponytail can be seen if looking gymnast head on.

-Ponytail above shoulders. If hair is too long, curls or a bun are desirable.

-Bangs out of face. If they need to be clipped up, have clips match hair or leotard. Mismatching clips looks unprofessional.

-Wear a scrunchie or bow that matches leotard. Plain rubberbands are just that, plain.

Here are some acceptable looks!



How to Make a Gymnastics Leotard

Want to save a little money while still keeping your gymnast looking cute? Here is how to make a leotard at home!

Supplies needed:
1. Stretchy fabric
2. Scissors or a rotary cutter
3. pins and pin cushion
4. your pattern
5. sewing machine
6. thread to match fabric
7. seam ripper(optional but recommended)
8. washers(optional but recommended)
9. cutting mat if you are using rotary cutter

First, it is recommended that you always trace your patterns out on freezer paper because as the kid grows you will need a different size and this way you will not have to spend another $20 on patterns.
Next, lay patterns on top of fabrics.

leotard 1


Keep colors of the thread as close as possible to the fabric colors.
Lay washers on top of pattern when cutting fabric patterns because it holds them in place.
Lay out all pieces after cutting to make sure they fit together correctly.

leotard 2


Sew pieces together inside out using a straight stitch then a zig zag to imitate a somewhat serge.



leotard 3


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



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

Be Flexible Be Happy Be Healthy

You’re always on the go so you want your snacks to be able to keep up. It can be a challenge finding food that tastes good and is good for your kids. Below are two easy to make, easy to take, and easy to love recipes. Both are filled with wholesome ingredients and are excellent alternatives to cookies.

Oatmeal Energy Bites


Recipe adapted from


1 cup rolled oats

1/2 cup almond butter (or substitute peanut butter)

1/2 cup chocolate chips

1/3 cup raw honey

1/4 cup ground flaxseed

Directions: In a large bowl, mix all ingredients together. Roll out teaspoon sized balls and place on a baking sheet covered with parchment paper. Freeze until set about one hour. Enjoy and keep leftovers in a Ziploc bag in fridge or freezer. Makes about 20-24 energy bites.


Cinnamon Caramel Apple Energy Balls

Recipe adapted from Brianne @ Cupcakes & Kale Chips


½ cup pitted dates

1 cup dried apples (not freeze dried, these are the chewy ones)

½ cup oats

½ teaspoon cinnamon

Directions: Combine all of the ingredients in a food processor and process until it forms a thick paste. Using about a tablespoon of the mixture, roll into balls. If you want the little bites, use about ¼ teaspoon.
Do you have other great recipes? Share them with us and our other readers in the comment section.

How to: Gymnastics Hair

Gymnasts jump, twirl, cartwheel, round-off, handstand, and backbend! When you never stop moving it’s hard to make sure your hair does. Here’s a few pointers to keep hair on point.

Short Bangs
When your little gymnast has bangs the whole hair process can get a little tricky. Immediately after washing her hair pat it down with a towel, then separate out the bangs and apply hair gel or spray. Comb the hair back towards the right or left side and secure hair in a ponytail. If this isn’t enough apply a touch of hairspray to a bobby pin, while making sure the wavy side is against your head, for added grip.

Long Bangs
Braid them back! If you followed Shawn Johnson during the 2008 olympics then you know what I’m talking about. To copy her side braid ponytail comb out your bangs then divide them into three separate strands. From here you can create a French, Lace, Dutch, or Half Dutch braid and keep those bangs from getting in your way. Check out Missy Sue to learn how to do each braid:



Baby Hairs
Baby hairs can be a hassle when trying to create that nice finished look, so here’s a great taming tip: grab your toothbrush! I know this might sound crazy but the fine bristles allow you to grab up all the little straglers. Photo by Missy Sue
Just add a couple drops of your favorite gel to the bristles and brush away!

Frizzy Hair
Styling frizzy hair is no fun, so stop the frizz before you style. To limit breakage and knotting try sleeping on a silk pillow case or wrapping your hair in a silk scarf. One of the best tips to combat frizzy hair though is limiting how often you wash your hair. Try washing your hair every other day, this allows your hair to produce a natural oil that help with the defrizzing process.

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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

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

Cute and Easy Gymnastics Hairstyles

Do you have a big gymnastics meet coming up and need to get the hair out of your gymnasts face? Here are some adorable hairstyles that work perfectly for gymnastics!

Eashair #1y Fold-Up Braids
Items Needed: Brush, rat-tail comb, spray bottle, 2 small hair elastics, 10-15 bobby pins, hairspray {if desired}.
Time Requirement: 10-15 minutes
Skill Level: Medium
Video tutorial:
Step-by-Step Instructions:
1. Begin by parting the hair down the middle the head…
2. On each side, create a side Dutch Braid and finish them off into simple braids, secured with hair elastics…
3. Then take the two braid tails and cross the left one under the right, taking the left one up and laying it directly under the original Dutch Braid on that right side…
4. Secure the braid into place using a few bobby pins…
5. On your free simple braid tail now on that side, right below where the braid meets the beginning of the Dutch Braid, take the end and fold it under being careful to tuck the braid ends underneath, and secure with more bobby pins…
6. Repeat Steps #3-5 on the other side, making sure that your folds are equal from the front…
7. Add hairspray {if desired}.

The perfect bow bun updohair #2
Items Needed: Brush, rat-tail comb, spray bottle, bun maker, 2 ponytail holders, 1 small hair elastic, 4-6 bobby pins, hairspray or Spray Wax {if desired}.
Time Requirement: 5-7 minutes
Skill Level: Medium
Video Tutorial:
Step-by-Step Instructions:
1. Begin by securing all the hair into a high ponytail…
2. Next, section off a 1 inch piece and temporarily secure it out of the way while you work with the rest of the ponytail…
3. Slide a bun maker {or hair doughnut} onto the larger ponytail, leaving the small one underneath…
4. Allow the hair fall naturally, so that it covers the bun maker evenly {you many use a comb to help you achieve this}…
5. Add a second ponytail holder over the top of the newly-created hair bun to secure it perfectly…
6. Then, begin to twist the remaining hair around the base, carefully adding in small sections of remaining hair into the twist as you go around…
7. When you run out of left-over hair at the base of the bun, bobby pin the ends into place against the bun maker, using more bobby pins to secure any layered ends…
8. Now, release the small ponytail section you temporarily set aside, which is now underneath the bun, and add a small hair elastic on it up near the bun’s base…
9. After wrapping the elastic around the hair a few times, before it is too tight, take your index finger and thumb through the elastic and pull through your first loop of hair {when pulling the hair through, only pull enough to create a small loop}…
10. Then, give the elastic a full twist and then form your second loop the same as you did in Step #9…
11. Now, to create the knotted section of the bow, take any left over ends and wrap them up and over where the elastic can be seen in the middle of the bow, and secure them underneath the bun with a few small bobby pins…
12. At this point, you can can shape the bow to perfection by adding a small bobby pin from the bottom of the loop and anchoring it to the hair, going upward towards the bun {be sure to place the bobby pin inside the bottom section of the loop, which will allow you to form the top into a perfect bow-like shape}…
13. Repeat on both sides of the bow…
14. Then add hairspray or spray wax to secure any fly aways

Row Twisted Bunhair #3
For athletic events, all you have to to twist your rope twists tightly, adding pomade or hairspray to them, and then wrapping them tightly into a bun and securing them. {For sports, or ballet, do not fluff the rope braids as I did in the video… keep them tight.}
Items Needed: Brush, rat-tail comb, spray bottle, 2 ponytail holders, 2 small hair elastics, 8-10 bobby pins, hairspray and accessory {if desired}.
Time Requirement: 3-5 minutes
Skill Level: Easy
Video tutorial:
Step-by-Step Instructions:
1. Begin by parting hair in the middle of head, and dividing into two even sections {for an older look, add curls and tease the hair before creating the ponytails. You can also leave a few curly tendrils to frame the face}…
2. Take each section and secure it into a ponytail on the back of the head with a ponytail holder {make sure to keep the ponytails as close to the middle part line as possible}…
3. Now create a rope twist in each ponytail {you do this by dividing each ponytail into two even strands and then twisting the right most strand clockwise tightly one full turn, and then crossing it under the left most strand, repeating over and over again}…
4. Then secure each rope twist with a hair elastic…
5. Optional Step: If you are using this hairstyle for athletics or dance you can leave the rope twists tight. If you are using this hairstyle for prom or an updo you may want to loosen the hair a tiny bit at this stage by pulling gently on each side of the twist to separate the them and make them more full looking…
6. Now take the right-most twist and loop it under the left twist, up and over the elastic, and over the top of the two ponytail bases…
7. Secure the end with a bobby pin to hold it in place while you what the 2nd twist…
8. Now take the left rope twist and take it clockwise under the right ponytail, and up and over the two elastics, securing it with a bobby pin…
9. Go back and secure the remaining hair with bobby pins until the whole bun feels secure and with the desired look…
10. Add any accessories and hairspray {if desired}.

Dutch Accent Ponytailhair #4
Items Needed: Brush, rat-tail comb, spray bottle, 1 ponytail holder, hairspray and accessory {if desired}.
Time Requirement: 2-3 minutes
Skill Level: Easy
Video Tutorial:
Step-by-Step Instructions:
1. Begin by picking up a medium sizes section of hair at the top near your forehead, as start a Dutch braid…
2. Continue with the Dutch braid, adding in hair on both sides, until it reaches your ear…
3. While loosely holding the hair, go back and pancake the elbows of the braid to your liking…
4. Then go proceed and finish off the strands with a simple braid {a regular three strand braid}, securing it with an elastic band…
5. Next, pull the rest of your hair up into a ponytail, high or low, depending on your taste, and don’t forget to add the braid into your ponytail before you securing it with a ponytail holder…
6. Fee free to go back again and touch up the pancaking in the Dutch braid, and section out a few thin strands of wispy hair on the sides of the face, between the temple and ear, and at the forehead corners, to soften the look…
7. {Optional} Add a hair wrap to hide the ponytail holder, and add hairspray and accessory.


*Includes excerpts from

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