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gymnastics
hey i'm the gymnast that had the ? about conditioning. some skills that i want are: an aeriel on the beam ( i want to be able to like step into it).. i want to do a front handspring front layout front tuck on floor.. oh a big thing for me is endurance i get pretty tired by the end of my floor routine.. um bars i want to get my free hip to handstand consistently so anything would help thanks so much!!
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For the aerial on beam:
Can you do an aerial from just stepping into it on the floor? If so, try doing it up onto a panel mat. Start with the mat unfolded, and keep folding it up one layer at at time until you can do it up onto the mat with it folded up like 3 or 4 layers. This helps a lot, and it's good for other stuff like flip flops, back tucks, etc.
Some conditioning exercises to get your legs stronger for the aerial:
Lunge hops: step forward and land in a deep lunge so your back knee touches the floor. Then stand up fast, pushing off as hard as you can with your front leg, so your foot hops off the floor... while at the same time kicking your back leg up really high. Do that across the floor a few times times.
Kneeling cartwheels: from a kneeling lunge, do a cartwheel as fast as you can, pushing off hard with your front leg and kicking your back leg over as fast as you can.
If you have stairs in your house... go up the stairs skipping 2 or 3 steps, always leading with your aerial-push-off leg.
For your front tumbling pass:
Building up your back strength will help a lot. Here's some stuff I have my gymnasts do:
Supergirls series:
laying on your stomach, arch up and hold a "supergirl" position for 10 seconds; then do 10 "supergirls" (arching up and down); then rock back and forth in the supergirl position 10 times; repeat the whole thing 3-5 times.
Arch-ups: lying on your bed, have someone sit on your legs and let your body (from the waist up) hang off the side. Arch up and down, going as high and as low as you can each time. Do like 30-60 of them.
Endurance for floor routines:
I know, a lot of gymnasts have trouble with this! What gymnasts do in a floor routine is a lot harder than what distance runners do, because you have to go hard, then slow down for the dancey stuff, then go hard again, etc. It's a different kind of endurance than just plain running, where you're always going at the same pace.
To build that kind of endurance, I have my gymnasts sprint across the floor, then stop and do some kind of anaerobic exercise for like 10-20 seconds, then sprint again... like this:
Sprint
do 15 pushups
Sprint
do 30 crunches
Sprint
hold a 10 second handstand
Sprint
hold a hollow for 10 seconds
Sprint
do a standing back (or standing flip flop)
Sprint
etc, etc, etc... we'll do this for about 15-30 minutes every workout.
Free Hip to Handstand:
For this skill, you really don't need a whole lot of stength! It's mainly technique and timing... hitting the right positions at the right time. A lot of gymnasts try to muscle through it, or subconciously slow themselves down and kill their swing (cuz its kinda scary!). But if you can teach yourself to kind of relax and just let your body go for a ride, gravity and physics will do most of the work for you!
But yes, you do need to be able to hold a good hollow position throughout the skill. So any kind of hollow-hold type things will really help. Here's a couple:
Hollow series (same as the supergirl series, but the opposite direction): hold a hollow for 10 seconds; do 10 hollow rocks; do 10 hollow-ups; repeat.
Chin Hollows: start in a pull-up position on the bar (arms bent, chin above the bar, body in a hollow); keeping in a hollow and trying not to pike, pull yourself up into an upside-down hollow position so your thighs are touching the bar (your arms will straighten as you're coming up); then go back to the original position.
Levers: hanging with straight arms on the high bar, try to lift your body to a horizontal position, keeping as straight as you can. Let yourself back down as slowly as possible.
A good freehip drill:
on an incline mat, lay in a hollow postion with your feet at the top, and your arms in front (so your hands are by your thighs). Do 3 hollow rocks, and on the 3rd one, snap your arms back and do a straight arm back extention to handstand.
I hope this helps some! Good luck! Just keep working and don't give up! You'll get it!! =]
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