Flexibility Training
Rhythmic Gymnasts practice splits and
back flexibility.
It takes a truly unique body to perform the skills often executed in gymnastics. Floor, beam, uneven/even bars, vault, pommel horse, and other apparatus require immense strength as well as the ability for the body to stretch and contort greatly.
So exactly "how flexible" should gymnasts be?
Most artistic gymnasts aren't required to become as flexible as many rhythmic gymnasts are encouraged to be, but still develop a high level of flexibility in their lower back, shoulders, legs, and more. The difference is that rhythmic gymnasts train primarily focusing on developing an extreme level of flexibility that is essential to the delicate and graceful contortion required for their type of skills. These performances with several elements are very different from the physically demanding apparatus of men's and women's artistic gymnastics.
For a more visual description of these differences, see http://youtu.be/tAxRBConhNY
So exactly "how flexible" should gymnasts be?
Most artistic gymnasts aren't required to become as flexible as many rhythmic gymnasts are encouraged to be, but still develop a high level of flexibility in their lower back, shoulders, legs, and more. The difference is that rhythmic gymnasts train primarily focusing on developing an extreme level of flexibility that is essential to the delicate and graceful contortion required for their type of skills. These performances with several elements are very different from the physically demanding apparatus of men's and women's artistic gymnastics.
For a more visual description of these differences, see http://youtu.be/tAxRBConhNY
Why it's Important
Vasiliki Millousi beam, 2012 London Olympics
Gymnastics skills often involve a variety of movements that involve stretches and bends that are beyond the average range of an untrained athlete's motion. Stretching to promote flexibility, such as practicing the splits or back bends, will allow your body to maintain a limber state throughout your gymnastics training. As a result, a level of flexibility will reduce the potential for injuries that could occur during event training. Exercises that stretch your muscles and strengthen them allows your body to become familiar with the complex movements that will be in the correct alignment and form.
Back, shoulder, and hip muscle and joint flexibility are the most frequently exercised areas during gymnastics as athletes split, bend, reach, and flip during routines on several different apparatus.
Gymnasts can practice developing their back, shoulder, and hip flexibility through simple exercises which gymnasts can manipulate to focus on developing specific areas of flexibility.
For example, the simple bridge stretch engages and stretches the hips, shoulders, and back muscles all at once. Gymnasts can manipulate the length of the stretch by holding it for longer period of time, and depth of the stretch by walking their feet closer to their hands or rocking back and forth to increase the intensity of the stretch. A bridge is a skill used in various more complex skills in gymnastics such as back handsprings, back tuck/pike/layout, and setting for other rotating flips.
Back, shoulder, and hip muscle and joint flexibility are the most frequently exercised areas during gymnastics as athletes split, bend, reach, and flip during routines on several different apparatus.
Gymnasts can practice developing their back, shoulder, and hip flexibility through simple exercises which gymnasts can manipulate to focus on developing specific areas of flexibility.
For example, the simple bridge stretch engages and stretches the hips, shoulders, and back muscles all at once. Gymnasts can manipulate the length of the stretch by holding it for longer period of time, and depth of the stretch by walking their feet closer to their hands or rocking back and forth to increase the intensity of the stretch. A bridge is a skill used in various more complex skills in gymnastics such as back handsprings, back tuck/pike/layout, and setting for other rotating flips.
To learn how to perform a Bridge in Skill Training:
/skill-training.html For a weekly routine including Key Stretches to Improve Flexibility, download: /uploads/1/4/6/4/14649572/exercise_science_-_training_program_-_flexibility.docx |
Sources:
Jastrjembskaia, Nadejda and Titov, Yuri. Rhythmic Gymnastics. United States of America: Berne Convention, 1999.
http://www.drillsandskills.com/skills/index
http://www.livestrong.com/article/472225-gymnastic-flexibility-exercises/?utm_source=livestrong_opar&utm_medium=4&LS-2659
Jastrjembskaia, Nadejda and Titov, Yuri. Rhythmic Gymnastics. United States of America: Berne Convention, 1999.
http://www.drillsandskills.com/skills/index
http://www.livestrong.com/article/472225-gymnastic-flexibility-exercises/?utm_source=livestrong_opar&utm_medium=4&LS-2659