C
Catya
I thought it would be a good idea to post up some practice and conditioning routines we've done or are doing. I think sharing training how-tos will help since most of us adults are in open workouts or don't get coached as much as we like. And it'll help new gymnasts get an idea of what to do. I know there are some gyms who let adults in but don't coach them and that can suck; especially if you're new to the sport.
Plyometrics (at the park)
5 uphill sprints
30 bunny hops forward (uphill)
30 bunny hops backward (uphill)
20 tuck jumps
20 block jumps
30 squat jumps (up a flight of stairs)
20 single leg block jumps (up a flight of stairs or up and down a low step)
20 jumps off a step with a full turn
At the gym I do split and switch leg leaps in place of the sprinting
Conditioning Exercises (at home)
15 v-ups
15 push-ups
15 dips
20 hollow rocks
20 arch rocks
20 pike-ups
20 hip raises (butt-ups)
20 squats in releve
20 releves
20 back extensions
handstand hold against a wall as long as I can
At the gym I add:
12 pull-ups
12 leg raises at the stahl bars
20 hug-a-twinkies
I do 2-3 sets for the exercises I'm strong enough to do, and 1 set for the ones I'm weaker at. Some days, when I'm really tired I do less of everything but I try to condition every day.
*may not apply to your training capacity. adjust to your own levels*
Plyometrics (at the park)
5 uphill sprints
30 bunny hops forward (uphill)
30 bunny hops backward (uphill)
20 tuck jumps
20 block jumps
30 squat jumps (up a flight of stairs)
20 single leg block jumps (up a flight of stairs or up and down a low step)
20 jumps off a step with a full turn
At the gym I do split and switch leg leaps in place of the sprinting
Conditioning Exercises (at home)
15 v-ups
15 push-ups
15 dips
20 hollow rocks
20 arch rocks
20 pike-ups
20 hip raises (butt-ups)
20 squats in releve
20 releves
20 back extensions
handstand hold against a wall as long as I can
At the gym I add:
12 pull-ups
12 leg raises at the stahl bars
20 hug-a-twinkies
I do 2-3 sets for the exercises I'm strong enough to do, and 1 set for the ones I'm weaker at. Some days, when I'm really tired I do less of everything but I try to condition every day.
*may not apply to your training capacity. adjust to your own levels*