The Code of Points indicates a clear preference for strong and flexible gymnasts. This is evident both in the elements that score high and in the movement quality required in the routine, which demands flexibility. To perform full-body movements correctly, gymnasts must be both strong and flexible. For most male gymnasts, and some female gymnasts, it\u2019s easier to motivate them to become strong, and a bit more challenging to get them to focus on flexibility. But it\u2019s our job as coaches to encourage and develop both abilities. <\/p>\n\n
Some gymnasts are naturally flexible and don\u2019t need much training before they can do a split or straddle. Lucky them \ud83d\ude09 But that\u2019s far from the case for all gymnasts. Some gymnasts are even \u201coverly flexible,\u201d and in those cases, I would focus more on strength rather than additional flexibility training. After all, the best combination for jumping and injury prevention is to be both strong and flexible. <\/p>\n\n
I mostly focus on the hamstrings and inner thighs when training flexibility. Shoulder flexibility may also need attention if a gymnast has limited range of motion in their shoulders. You can check this by asking the gymnast to raise their arms straight overhead. If their arms can\u2019t reach a vertical position next to the ears, it might be a good idea to include some shoulder mobility work. <\/p>\n\n
At the end of the warm-up, when the gymnasts are warm enough, I always include flexibility training. We do resisted hamstring stretches. This is an active dynamic stretch combined with static stretching. Gymnasts pair up. One gymnast stands with their back against a wall, holding one leg up straight in a kind of front Y position \u2013 without holding the leg themselves. The partner holds underneath the leg and gently lifts it upward. For 15\u201320 seconds, the gymnast pushes the leg downward while the partner resists and holds it in place. After that, the gymnast relaxes, and the partner lifts the leg a bit higher. This position is held for another 15\u201320 seconds. This is repeated twice more (three times in total), and the gymnast then goes to the floor and performs their best split, switching legs afterward. I\u2019ve edited the music so it\u2019s easy to follow whether it\u2019s time to press down or relax while the partner lifts the leg. See the training video on flexibility as well. <\/p>\n\n
Flexibility takes time and consistent work. You can\u2019t rush progress too quickly, or the gymnast may end up overstrained. Flexibility is also something gymnasts need to work on at home, because training once a week is not nearly enough to make noticeable improvements. That\u2019s why I encourage my gymnasts to do the same flexibility exercises at home that we do in training. I believe it\u2019s my responsibility as a coach to provide them with exercises that are simple and practical to do at home. If I don\u2019t give them the tools, they likely won\u2019t succeed in becoming more flexible. <\/p>\n\n
I also think a lot about which elements pair well together from a flexibility standpoint. For example, if a gymnast is flexible enough for a split, they\u2019re often also good at the standing balance element, because the supporting leg needs to be flexible in the hamstring. So those two elements complement each other well, as the training exercises for one often benefit the other too. Super smart! <\/p>\n","protected":false},"excerpt":{"rendered":"
The Code of Points indicates a clear preference for strong and flexible gymnasts. This is evident both in the elements that score high and in the movement quality required in the routine, which demands flexibility. To perform full-body movements correctly, gymnasts must be both strong and flexible. For most male gymnasts, and some female gymnasts, […]<\/p>\n","protected":false},"author":1,"featured_media":5764,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[126],"tags":[],"class_list":["post-5821","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-warm-up"],"acf":[],"yoast_head":"\n