The Strength Thread

[JBS]

I want to get a thread going here on all the strength exercises that gymnasts do. Just add them as you remember them and soon well have a great resource here. Let's keep it simple by doing it like this:

• Exercise
• Description
• Boys, Girls, or Both

I'll start...

• Scissor Jumps
• Put one foot a foot or two in front of the other one...hands on your hips. Jump as high as you can...switch your legs in the air and land with the opposite leg in front. Do this over and over...great leg conditioning.
• Boy and Girls

Easy...your turn.

[gracefulone]

If you have four or five pound hand weights:
Take one weight in each hand and tip them like you're pouring soda. Lift your arms to shoulder level. Only do about two sets of ten when starting out. Great for girls and guys- it really develops your shoulders.

[hammy]

how many would you like.....

1. Leg lifts over head
-Lay down flat on your back, lift your legs over your head and touch the floor..then bring you legs back down to 6 inches above the ground (go slowly)...repeat.
-boys and girls

2. Chin up hold
-hold chin above bar for as long as can--set times first to get kids going and what not--then keep increasing the times. challenge them every once in a while by timing the max that they can hold it.
-both

3. L-hold (on leg lift rack/stall bars if possible)
-Hold legs in L shape (so your body is at a 90degree angle). Set time limits (15seconds..etc)
-both

4. Scoop hold AKA Hollow Body Hold
-Hold scoop/hollow body hold for times (set by coach--such as 30s)
-both

5. Press handstands
-Go on own or against wall to learn--with spot is good too.
-both

--there's a start for you. Conditioning is one of my favorite things so i'll be glad to add some stuff on there.

[ACoach78]

I think that it would be even more useful to pick out the different common exercises and try to establish a progressional system of performing the exercises.

For example, a leg lift...

1. Tuck Up Lying On An Incline Mat (Lying with Feet Going "Downhill")
2. Tuck Up Lying On An Incline Mat - Extend the Knees
3. Leg Lift On An Incline Mat
4. Tuck Holds Hanging from Bar
5. Wolf (1 leg bent, 1 leg straight) Hanging from Bar
6. V-Hold Hanging from Bar
7. L-Hold Hanging from Bar
8. Tuck Up Hanging from Bar w/ Slight Incline
9. Tuck Up Hanging from Bar
10. Tuck Up Hanging from Bar - Extend Knees
11. Leg Lift to L position
12. Leg Lift w/ Slight Incline
13. Full Leg Lift
14. 1/2 Leg Lift - (L Hold to V Hold & Repeat)
15. Leg Lift with Resistance (Ankle Weights)

[JBS]

Quote:
Originally Posted by ACoach78 I think that it would be even more useful to pick out the different common exercises and try to establish a progressional system of performing the exercises.

I like this idea. However, let's keep this thread going like this and start new threads in your style for each of the major exercises. That way we can have the resource thread for newer coaches and parents and then go into great detail in the other threads. We can then edit our original posts in this thread stating "for more info on leg lifts, please see this thread".