{"id":5815,"date":"2025-01-09T12:19:58","date_gmt":"2025-01-09T11:19:58","guid":{"rendered":"https:\/\/teamgymtraeneren.dk\/the-good-warm-up-whats-important\/"},"modified":"2025-08-26T15:39:14","modified_gmt":"2025-08-26T13:39:14","slug":"the-good-warm-up-whats-important","status":"publish","type":"post","link":"https:\/\/teamgymtraeneren.dk\/en\/the-good-warm-up-whats-important\/","title":{"rendered":"The Good Warm-Up \u2013 What\u2019s Important?"},"content":{"rendered":"\n<p>When I prepare a warm-up, I always think about how it should be able to do the following:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Warm up joints and muscles<\/li>\n\n\n\n<li>Prevent injuries<\/li>\n\n\n\n<li>Focus on basic gymnastics<\/li>\n\n\n\n<li>Practice elements and <em>sequences<\/em><\/li>\n\n\n\n<li>Work toward training goals<\/li>\n\n\n\n<li>Include play and fun<\/li>\n<\/ul>\n\n<p>Warming Up Joints and Muscles \u2013 Preparation for Upcoming Activity<\/p>\n\n<p>The warm-up should prepare the gymnasts for what they\u2019re about to do \u2014 both physically and mentally. In rhythmic training in TeamGym, we focus heavily on the competition series, which makes sense since it\u2019s the final product for competition. Therefore, the warm-up should get the gymnasts ready to perform all the movements and elements that are part of the floor routine. So, if the floor routine includes a split leap, it\u2019s a good idea to ensure the adductors (inner thighs) are warm. Think about which muscles need extra attention during the warm-up and where it makes sense to build strength or flexibility.    <\/p>\n\n<p>Preventing Injuries:<\/p>\n\n<p>Most injuries in TeamGym occur in the ankles, knees, and hip flexor. A good warm-up that focuses on strength, flexibility, and coordination in these joints and surrounding muscle groups can help prevent some injuries. The wrists can also become overloaded \u2014 for example, due to handstands and other elements \u2014 so it\u2019s a good idea to warm up the wrists before putting weight on the hands. A proper warm-up can help prevent and minimize injuries, though it\u2019s hard to avoid them entirely.   <\/p>\n\n<p>Focus on Basic Gymnastics:<\/p>\n\n<p>By basic gymnastics, I mean:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Flowing swings, side bends, and twists<\/li>\n\n\n\n<li>Leg swings<\/li>\n\n\n\n<li>Jumps<\/li>\n\n\n\n<li>Coordination<\/li>\n\n\n\n<li>Flexibility<\/li>\n\n\n\n<li>Strength<\/li>\n<\/ul>\n\n<p>I see the warm-up as a great opportunity to develop the gymnasts&#8217; movement patterns with a solid dose of basic gymnastics. If you\u2019ve mastered basic gymnastics, you can learn any choreographic movement. I love developing my gymnasts through challenging swing sequences and other rhythmic sequences. Otherwise, they would only work on a single routine (the competition routine) all season \u2014 and that becomes monotonous and boring. So even though I focus a lot on fundamental swing exercises in my warm-up, I always give them an extra twist to challenge the gymnasts in new ways. Of course, the level of difficulty depends on the age and level of the group. The youngest gymnasts are challenged enough by a simple swing movement, so I focus more on lots of repetitions than on choreography. The sequence difficulty can easily change during the season as the group is ready for new challenges.       <\/p>\n\n<p>I also use sequences from the floor routine in the warm-up. This gives the gymnasts many repetitions, helping them feel more confident with it. It also lets me focus on what needs improvement in the sequence because they perform it more often than just within the routine itself. Leading up to competitions, I use RS and DS in the warm-up to raise the heart rate instead of running or jumping. This also helps the gymnasts tune in to the routine right from the start.    <\/p>\n\n<p>Element Preps:<\/p>\n\n<p>It can take a long time for a gymnast to master an element, so I try to incorporate prep exercises into the warm-up whenever possible. For example, strengthening the standing leg in a balance position can be easily included. The benefit of adding small preps to the warm-up is that the element becomes easier when practiced later in the session or season. It also saves time during the main element training. I love saving time and training smart!    <em><\/em><\/p>\n\n<p>Training Goals:<\/p>\n\n<p>What are your gymnasts\u2019 training goals? Do they all need to, for example, hold a handstand for 10 seconds? Or learn to take off and land on one leg in a hopping jump? Then you can include such exercises in the warm-up. Tell them why you&#8217;re doing these exercises so they better understand the purpose. This is especially helpful as gymnasts get older and start to question aspects of training. Explaining the &#8220;why&#8221; can provide clarity and understanding. If these exercises are always part of the warm-up, you can be sure every gymnast gets to work on them regularly.     <\/p>\n\n<p>Play:<\/p>\n\n<p>Almost all teams enjoy playing, and something happens when gymnasts laugh and sweat together. It can create a great atmosphere and get the gymnasts warm at the same time. With senior teams, I often use it as a reward after a competition \u2014 they love doing warm-up games!<br\/>With younger gymnasts, play is almost always a part of the warm-up, as there should also be time to shut off their minds and simply have fun together. You can always spice things up with gymnastic elements.     <\/p>\n\n<p>I wish I were better at coming up with new games \u2014 but hey, we can always grow as coaches!<\/p>\n\n<p>New Sequences:<\/p>\n\n<p>I regularly create new sequences throughout the season. Some sequences I keep the same, as the exercises make sense to practice the entire season in that specific format. Typically, the first phase is from season start to the first competition. During this period, we use the same warm-up sequences so the gymnasts learn them well. I only make small adjustments during this time, as it&#8217;s also when they\u2019re learning the competition routine and absorbing many new movements.<br\/>From January to the final competition, I change the sequences more often so that the gymnasts are challenged choreographically. Again, how much I change depends on the group\u2019s age and level. Along the way, I make adjustments to individual parts of the sequences \u2014 to make them harder or more cardio-intensive, for example. Sometimes I just get inspired and feel like creating new sequences \u2014 so I change them more often.       <\/p>\n\n<p>What\u2019s important for you to include in a good warm-up?<br\/><br\/>Let me know if you&#8217;d like a shorter summary or a more structured teaching guide version. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>When I prepare a warm-up, I always think about how it should be able to do the following: Warming Up Joints and Muscles \u2013 Preparation for Upcoming Activity The warm-up should prepare the gymnasts for what they\u2019re about to do \u2014 both physically and mentally. In rhythmic training in TeamGym, we focus heavily on the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5768,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[126],"tags":[],"class_list":["post-5815","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 Good Warm-Up \u2013 What\u2019s Important? | 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-good-warm-up-whats-important\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Good Warm-Up \u2013 What\u2019s Important? | teamgymtraeneren.dk\" \/>\n<meta property=\"og:description\" content=\"When I prepare a warm-up, I always think about how it should be able to do the following: Warming Up Joints and Muscles \u2013 Preparation for Upcoming Activity The warm-up should prepare the gymnasts for what they\u2019re about to do \u2014 both physically and mentally. 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