{"id":5813,"date":"2025-01-09T12:20:26","date_gmt":"2025-01-09T11:20:26","guid":{"rendered":"https:\/\/teamgymtraeneren.dk\/the-3-focus-points\/"},"modified":"2025-07-23T11:24:22","modified_gmt":"2025-07-23T09:24:22","slug":"the-3-focus-points","status":"publish","type":"post","link":"https:\/\/teamgymtraeneren.dk\/en\/the-3-focus-points\/","title":{"rendered":"The 3 Focus Points"},"content":{"rendered":"\n<p>I always structure my warm-up based on these three focus points:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Warming up the back<\/li>\n\n\n\n<li>Movements that challenge the gymnasts and improve their movement patterns<\/li>\n\n\n\n<li>Preparation for specific elements<\/li>\n<\/ul>\n\n<p>Warming Up the Back:<\/p>\n\n<p>I almost always start the warm-up with a sequence focused on warming up the back. I want to warm up the entire back, so I include movements that round and arch the spine, side bends, and twists from side to side. It\u2019s important to me that all three types of movement are included in the sequence, so that the gymnasts become good at using their whole back \u2014 which they&#8217;ll also need in the floor routine!<br\/><br\/>In these exercises, I can see whether the gymnast has a good sense of when the back should be rounded, neutral, or arched. If not, I might pair them up so they can observe each other and give feedback. I can also ask all gymnasts to hold a side bend and exaggerate the movement until I\u2019m satisfied with the execution. This way, they become more aware of what it takes to reach the full range of motion.       <\/p>\n\n<p>I start with slower movements, so the tempo is low at first. As the sequence progresses and the muscles warm up, I gradually increase the tempo. <\/p>\n\n<p>Challenging Movements<\/p>\n\n<p>Whether it\u2019s a 10-year-old gymnast or a 25-year-old, they should be challenged in the warm-up. By \u201cchallenging,\u201d I mean that the exercises should match their level and help them become better gymnasts. The pace should allow them to follow along, and once they\u2019re ready for the next step, I make the exercise more complex or increase the tempo.<br\/><br\/>I start with basic exercises and plenty of repetitions. A sequence I use for a senior team can also be used for a team of ten year olds \u2014 as long as I adjust the level of difficulty.    <\/p>\n\n<p>Sometimes only a small part of the sequence is more challenging, such as a chorus section that\u2019s more complex movement-wise. It doesn\u2019t have to be the whole sequence that\u2019s hard, as that can sometimes be counterproductive \u2014 even demotivating. <\/p>\n\n<p>Preparation for Specific Elements:<\/p>\n\n<p>Depending on which elements I\u2019ve chosen for my teams, I always include preparatory exercises for those elements in the warm-up. Each team has gymnasts who find different elements challenging, but one common denominator across all teams is &#8211; the standing balance.<br\/><br\/>That\u2019s why I always include exercises for standing balance in the warm-up. It\u2019s really difficult to hold a balance on one leg while creating the correct shape required in the floor routine. It takes a lot of training and preparation to become good at standing balance, but it\u2019s easy to integrate into a warm-up.    <\/p>\n\n<p>A pirouette is another element that requires a lot of repetitions. It\u2019s a low-impact movement that can be practiced many times without putting much strain on the body. The calves might get sore at some point, but stretching usually helps with that.<br\/><br\/>If I\u2019ve included pivots in my team\u2019s series, I\u2019ll dedicate time during the warm-up to drills and preps for the pivot. It doesn\u2019t require much heat in the body, so it can be done early in the warm-up.    <\/p>\n\n<p>Handstand is also a regular part of the warm-up, because it\u2019s an element used in all three disciplines of TeamGym, and it\u2019s a requirement in the floor routine. So I always spend time on this element during warm-up. <\/p>\n\n<p>Bonus:<\/p>\n\n<p>In addition to the three focus points, I also use the warm-up to give the gymnasts a solid foundation in basic training. During swing sequences, I pay attention to whether leg and foot positions are correct \u2014 whether the knees point in the same direction as the toes.<br\/><br\/>I also look at whether the upper body and neck follow the direction of movement, and that there\u2019s no break in the line of the body. Most of my gymnasts are senior gymnasts, and some of them trained in other clubs before joining Gladsaxe. They all came with different movement habits, which makes it even more important for me to establish a shared body language during the warm-up. That makes it easier for the gymnasts to learn the floor routine later on.      <\/p>\n\n<p>Have you thought about what focus points you base your warm-up on? Do they vary depending on which team you\u2019re coaching?<br\/><br\/>What would you like to improve in your warm-up practice?  <\/p>\n","protected":false},"excerpt":{"rendered":"<p>I always structure my warm-up based on these three focus points: Warming Up the Back: I almost always start the warm-up with a sequence focused on warming up the back. I want to warm up the entire back, so I include movements that round and arch the spine, side bends, and twists from side to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5763,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[126],"tags":[],"class_list":["post-5813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-warm-up"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The 3 Focus Points | teamgymtraeneren.dk<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/teamgymtraeneren.dk\/en\/the-3-focus-points\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 3 Focus Points | teamgymtraeneren.dk\" \/>\n<meta property=\"og:description\" content=\"I always structure my warm-up based on these three focus points: Warming Up the Back: I almost always start the warm-up with a sequence focused on warming up the back. I want to warm up the entire back, so I include movements that round and arch the spine, side bends, and twists from side to [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/teamgymtraeneren.dk\/en\/the-3-focus-points\/\" \/>\n<meta property=\"og:site_name\" content=\"teamgymtraeneren.dk\" \/>\n<meta property=\"article:published_time\" content=\"2025-01-09T11:20:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-23T09:24:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/teamgymtraeneren.dk\/wp-content\/uploads\/VB104198-Enhanced-NR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1081\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Aveo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Aveo\" 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