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7 Day Training Program PlanThis training regime outlines basic (but important!) exercises that will help to build the supportive strength needed for gymnastics skills, prevent muscle strains or injuries during training, and increase performance quality.
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Exercises (How To...)
- Push Ups - Start in a planche position with your hands directly underneath the shoulders. Do not arch your back, maintain a straight body as you lower yourself using your arms to bend at the elbows and push back up to a planche position.
- V-Ups - Begin lying on your back with hands and legs extended out above and below your body respectively. In one movement bring your hands (and upper body) to meet your feet (and legs) keeping your arms and legs straight, creating a "V" shape with your body, and slowly lowering your arms and legs back to the ground.
- Lunges - Begin standing with your feet together and arms at sides. Keeping your upper body straight, step out with one leg, bending your knees and lower your hips until your knees are at a 90 degree angle. Make sure your front knee is directly above your ankle, and ensure your other knee does not touch the floor, push back to standing position and alternate legs.
- Squats - Start standing with your feet slightly wider than hip-width apart with your toes facing forward or somewhat outward. Squat down (such as a sitting motion) until at least your thighs are parallel to the floor. Keep your core muscles engaged, do not arch your back, and try not to let your knees extend out past your toes during the squats.
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Sources:
Goeller, Karen M. Gymnastics Conditioning Programs. United States of America: Karen M. Goeller, 2007.
http://www.naturodoc.com/library/fitness/conditioning.htm
http://www.shape.com/fitness/workouts/know-your-basics-how-do-lunge
http://www.livestrong.com/article/414519-good-ab-exercises-for-gymnasts/
http://www.drillsandskills.com/positions
http://www.coachesinfo.com/index.php?option=com_content&view=article&id=174:gymnastics-conditioning&catid=61:gymnastics-general-articles
Goeller, Karen M. Gymnastics Conditioning Programs. United States of America: Karen M. Goeller, 2007.
http://www.naturodoc.com/library/fitness/conditioning.htm
http://www.shape.com/fitness/workouts/know-your-basics-how-do-lunge
http://www.livestrong.com/article/414519-good-ab-exercises-for-gymnasts/
http://www.drillsandskills.com/positions
http://www.coachesinfo.com/index.php?option=com_content&view=article&id=174:gymnastics-conditioning&catid=61:gymnastics-general-articles