Additional information
Train smart, be better!
A gymnast needs to be in control of her/his body. Injury prevention exercise training will help with this.
The young gymnast
Most gymnasts start training and competing at a young age. During growth, injuries can affect the growth plates of the bone, and need to be evaluated and treated properly in order to avoid later complications.
Load management
The most important thing you can do to reduce your risk of injury, is to train just the right amount. This can be tricky to determine. Read more about load management in the article below.
Flexibility and control
Flexibility in the wrists, shoulders, torso and hips, as well as strong core and hip muscles to stay in control through the range of motion, are important to prevent injuries. Our exercise programme will help you with this.
A proper warm-up
Studies show that many gymnastics-related injuries occur early on in a training session or competition. This could be due to an insufficient warm-up. You should include exercises from the programme below in your warm-ups, and spend time on them before any training session or competition.
Exercises
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Hip flexor stretches
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Supine leg lowering
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Squat +
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Pelvic control in kneeling
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Shoulder stretch
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Wrist flexibility
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Wall slides
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Plank series
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Shoulder strength and flexibility
Play video
Single–leg balance
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Hip flexor stretches
Play video
Supine leg lowering
Play video
Core series
Play video
Single-leg bridge
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Shoulder stability on bosu
Play video
Wall slides
Play video
Plank series
Play video
Hip flexor stretches
Play video
Supine leg lowering
Play video
Backwards bend towards wall
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Handstand pendulum
Play video
Forearm strength
Play video
Dynamic wrist strength
Play video
Wall slides
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Plank series
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Handstand against wall
Play video
Angled springboard jump
Hip flexor stretches
Purpose: To improve hip flexibility
1. Stretch hip flexors in a kneeling lunge
2. Take a large step forward with one leg from a plank position
3. Lift from a kneeling to a standing lunge
8 repetitions per side - hold each stretch for 4 sec
Supine leg lowering
Purpose: To strengthen the abdominal muscles
Lie on your back with your hips and knees bent and your arms overhead
Slowly lower one leg at a time towards the floor
Maintain a neutral spine throughout the movement
Progression: Perform with 2 legs at a time, or hold an elastic between your feet
3 x 10–30 repetitions
Squat +
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Keep your knees aligned with toes
Place an elastic band across your knees and feet
Don´t let your knees to buckle inwards
3 x 8–16 repetitions
Pelvic control in kneeling
Purpose: To improve control of the low back and pelvis position
Start on all fours
1. Roll your pelvis backwards and forwards using your low back, without moving the rest of your spine
2. Lift one arm while holding a neutral spine position
3. Lift one arm and the opposite leg while holding a neutral spine position
Progression: Perform the exercises with the knees off the floor
3 x 30–60 seconds
Shoulder stretch
Purpose: To improve shoulder flexibility
Kneel with your elbows on a box in front of you
Hold a broomstick with your palms up and elbows bent to 90 degrees
Stretch your shoulders by sitting back on your heels and pushing your chest towards the floor
3 x 30 seconds
Wrist flexibility
Purpose: To improve wrist flexibility
Kneel on all fours with your fingers pointing forwards
Lean forwards over your hands to stretch your wrists
When you return to the start position, lift your fingers off the floor
Progression: Perform the exercise in a plank position
3 x 20–30 repetitions
Wall slides
Purpose: To improve shoulder and upper back flexibility
Stand with your back against a wall, with your hips and knees slightly bent
Start by bending your neck and upper back forwards
Leading with your elbows, rotate your shoulders outwards, straighten your back and place your head on the wall
Lift your arms overhead, keeping your elbows, head and back against the wall
Bend forward and return to the start position
3 x 8–16 repetitions
Plank series
Purpose: To improve shoulder strength and stability
Keep you body aligned from shoulder to ankle - avoid a sway back
Push you shoulder blades away from each other 10 times
Rotate into a side plank - hold for 10 sec
Turn to face upwards. Raise and lower your body 10 times
Rotate into a side plank on the opposite side - hold for 10 sec
3 repetitions
Shoulder strength and flexibility
Purpose: To improve shoulder strength and flexibility
Stand with your back against a wall and your hips and knees slightly bent
Start with your elbows bent to 90 degrees and pointing straight ahead
Lift your arms overhead, keeping a constant distance between both hands and both elbows.
3 x 5–8 repetitions
Single–leg balance
Purpose: Enhance ankle stability
Balance on one leg, on uneven surface
Keep your body aligned from ankle, knee to shoulder
Progression: Throw a ball at a time
Progression: Lift one foot off the floor
3 x 30 seconds
Hip flexor stretches
Purpose: To improve hip flexibility
1. Stretch hip flexors in a kneeling lunge
2. Take a large step forward with one leg from a plank position
3. Lift from a kneeling to a standing lunge
8 repetitions per side - hold each stretch for 4 sec
Supine leg lowering
Purpose: To strengthen the abdominal muscles
Lie on your back with your hips and knees bent and your arms overhead
Slowly lower one leg at a time towards the floor
Maintain a neutral spine throughout the movement
Progression: Perform with 2 legs at a time, or hold an elastic between your feet
3 x 10–30 repetitions
Core series
Purpose: To improve core strength
In supine position med arms overhead
Keep your pelvis and low back down
1. Lift up legs
2. Lift up upper body
3. Roll as a boat
8–12 repetitions each
Single-leg bridge
Purpose: To improve gluteal muscle strength and control of the pelvis and low back
Lie with your arms overhead and one knee bent
Push through your heel to lift your hips
Stop when your body is aligned from knee to shoulder
Variation: Lie with your back on a box or an unstable surface
3 x 8–16 repetitions
Shoulder stability on bosu
Purpose: To improve shoulder stability
Keep your hands shoulder-width apart and your elbows straight
Push you shoulder blades away from each other
Roll the bosu slowly forwards, backwards, side-to-side and in a circle
Progression: Lift one foot or one hand off the floor
3 x 20–30 seconds
Wall slides
Purpose: To improve shoulder and upper back flexibility
Stand with your back against a wall, with your hips and knees slightly bent
Start by bending your neck and upper back forwards
Leading with your elbows, rotate your shoulders outwards, straighten your back and place your head on the wall
Lift your arms overhead, keeping your elbows, head and back against the wall
Bend forward and return to the start position
3 x 8–16 repetitions
Plank series
Purpose: To improve shoulder strength and stability
Keep you body aligned from shoulder to ankle - avoid a sway back
Push you shoulder blades away from each other 10 times
Rotate into a side plank - hold for 10 sec
Turn to face upwards. Raise and lower your body 10 times
Rotate into a side plank on the opposite side - hold for 10 sec
3 repetitions
Hip flexor stretches
Purpose: To improve hip flexibility
1. Stretch hip flexors in a kneeling lunge
2. Take a large step forward with one leg from a plank position
3. Lift from a kneeling to a standing lunge
8 repetitions per side - hold each stretch for 4 sec
Supine leg lowering
Purpose: To strengthen the abdominal muscles
Lie on your back with your hips and knees bent and your arms overhead
Slowly lower one leg at a time towards the floor
Maintain a neutral spine throughout the movement
Progression: Perform with 2 legs at a time, or hold an elastic between your feet
3 x 10–30 repetitions
Backwards bend towards wall
Purpose: To improve control of spinal extension
Stand 50 cm from a wall with your arms overhead
Keep your pelvis still while you bend backwards to touch the wall behind you
Follow your hands with your eyes
Progression: Stand on one leg with the opposite knee bent, then straight
3 x 8–16 repetitions
Handstand pendulum
Purpose: To improve dynamic trunk stability and control
Perform a handstand with partners in front and behind you
Allow your partners to push you backwards and forwards
Maintain a straight spine throughout the movement
2 x 5 repetitions
Forearm strength
Purpose: To strengthen the forearm muscles
Hold a dumbbell with your forearm supported on a bench or table
Perform wrist curls
1. With your palm facing downwards
2. With your palm facing upwards
3. With your thumb upwards
3 x 8–16 repetitions
Dynamic wrist strength
Purpose: To improve strength endurance for the forearm muscles
Hold a dumbbell with your forearm supported on a bench or table
Provide resistance as your partner lightly taps alternate ends of the dumbbell
1.With your palm facing downwards
2. With your palm facing upwards
3. With your thumb upwards
3 x 10–30 seconds
Wall slides
Purpose: To improve shoulder and upper back flexibility
Stand with your back against a wall, with your hips and knees slightly bent
Start by bending your neck and upper back forwards
Leading with your elbows, rotate your shoulders outwards, straighten your back and place your head on the wall
Lift your arms overhead, keeping your elbows, head and back against the wall
Bend forward and return to the start position
3 x 8–16 repetitions
Plank series
Purpose: To improve shoulder strength and stability
Keep you body aligned from shoulder to ankle - avoid a sway back
Push you shoulder blades away from each other 10 times
Rotate into a side plank - hold for 10 sec
Turn to face upwards. Raise and lower your body 10 times
Rotate into a side plank on the opposite side - hold for 10 sec
3 repetitions
Handstand against wall
Purpose: To strengthen the shoulders and upper back
Perform a handstand with your heels on a wall behind you
Place your hands close to the wall
Keeping your elbows straight, raise and lower your body by shrugging your shoulders
Progression: Balance on one arm at a time
3 x 5–10 repetitions
Angled springboard jump
Purpose: To strengthen the foot and calf muscles and improve pelvic control
Position two springboards 30 degrees from horizontal, facing each other
Place your hands on your hips and jump forwards and backwards with your legs together
Keep your pelvis and low back still
Progression: Hold your arms directly overhead
3 x 30–60 seconds
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Play video
Hip flexor stretches8 repetitions per side - hold each stretch for 4 sec
Play video
Supine leg lowering3 x 10–30 repetitions
Play video
Squat +3 x 8–16 repetitions
Play video
Pelvic control in kneeling3 x 30–60 seconds
Play video
Shoulder stretch3 x 30 seconds
Play video
Wrist flexibility3 x 20–30 repetitions
Play video
Wall slides3 x 8–16 repetitions
Play video
Plank series3 repetitions
Play video
Shoulder strength and flexibility3 x 5–8 repetitions
Play video
Single–leg balance3 x 30 seconds
