Explosive Power and PerformanceExplosive bursts (or releases) of energy are used in many apparatus in gymnastics, this is when gymnasts will use their body's anaerobic alactic energy system (ATP-PC) to quickly produce rapid surges of power they need to perform their skills.
An example of this system would be the vault apparatus, where a gymnast sprints down a runway to spring off a board and flip several times in the air before landing. To train a gymnast's anaerobic alactic system, an athlete may practice sprinting for no longer than 10 seconds (or the average time they expect to sprint for during a routine or vault) with a rest period between sprints long enough for energy stores of ATP and CP to regenerate (usually 3-10 minutes, or five to six times the work period). |
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Endurance is another essential asset for gymnasts so that they may produce maximal performance and energy throughout the duration of their routines on any apparatus. This is when a gymnast will use his/her body's anaerobic lactic energy system (glycolysis) which will produce quick surges of power for up to 70 seconds.
A gymnast could train their body's anaerobic lactic energy system by building up their aerobic base through cardiorespiratory activity (running, etc.) and following the F.I.T.T. principle to use repetition of exercise between 10 seconds to 2 minutes. Light aerobic activity such as jogging or walking can also help to reduce the effect of lactic acid that is produced during glycolysis. Gymnasts need to develop this system to increase their anaerobic threshold so they can prolong their performance without the effect of lactic acid on the body. Often a combination of energy systems allows gymnasts to perform well throughout a longer routine. This is especially highlighted on the floor apparatus. Floor is where gymnasts are expected to make several fast and intricate tumbling passes across the floor - often up to five in a routine - in a strict 90 second time frame. They combine several combinations of skills that require the explosive energy from ATP-PC, and also the endurance from glycolysis. |
Sources:
Exercise Science Textbook
Exercise Science Textbook