Additional information
Technique, mobility and control
A gymnast needs to be flexible and have a strong core. Injury prevention exercise training can help you with that.
Stability is key!
Rhythmic gymnasts perform many extreme movements that are unique to this sport. These movements demand stability in the core and hips in order to prevent overuse injury. The exercise programme below was designed to help with this. If you include these exercises in your daily training routine, we are sure it will pay off!
Flexibility
Many gymnasts are very flexible, but due to the extreme range of motions the sport demands many athletes try to compensate for a lack of flexibility in a specific joint. For instance, if the hip is not flexible enough, many will try to increase extension in the lower spine, which will hurt their back in the long run. We have tried to address this in the exercise programme. Give it a try!
The young rhythmic 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 proper load management in the article below (to come).
Exercises
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Hip flexor stretches
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Ankle and toe strength in splits
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Single-leg bridge
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Pelvic mobility
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Shoulder overhead stretch
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Single-leg balance +
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Fondue
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Squat jumps
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Hip extension with elastic
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Supine plank
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Supine pelvic control
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Squat with backwards bend
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Relevé
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Spring jumps
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Step up + flyer
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Bird dog on toes
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Upper back strength
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Rolling C
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Back extension and rotation control
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Standing diagonal rotation
Hip flexor stretches
Purpose: To improve hip flexibility
Stretch the front of one hip in a kneeling lunge position
Lean your trunk backwards and to the side
Progressions: Lift your rear knee and perform dynamic lunges
8 repetitions per side, hold each position for 4 sec
Ankle and toe strength in splits
Purpose: To strengthen the ankle and foot
Sit in the splits
Keep your hips parallel
Flex your ankle against an elastic
Flex your foot and toes
3 x 8–16 repetitions
Single-leg bridge
Purpose: To strength the gluteal and hamstrings muscles
Lie on your back with one knee drawn into your chest
Push through your opposite heel to lift your hips until your body is straight
Maintain a neutral low back throughout the movement
3 x 8–16 repetitions
Pelvic mobility
Purpose: To improve awareness and control of your pelvic position
Kneel on all fours
Slowly roll your pelvis backwards and forwards
Keep your upper back relaxed and still throughout the exercise
4 x 30–60 seconds
Shoulder overhead stretch
Purpose: To increase shoulder flexibility
Kneel in front of a chair and place your elbow on the chair
Bend your elbow fully, placing your palm on your shoulder blade
Bend forward from the hips with a neutral spine
Stretch your shoulder overhead by gently thrusting your chest towards the floor
Repeat in small rhythmic movements, then hold a static stretch
20 repetitions followed by a 20 seconds hold
Single-leg balance +
Purpose: To improve hip, knee and ankle control
Stand on one leg on a balance mat, slightly bend one knee
1. Move your opposite leg in a large arc from front to back
2. Perform heel-raises on your standing foot
3. Perform single-leg squats
3 x 60 seconds
Fondue
Purpose: To improve ankle strength and stability
Use a "vaulting horse" or gymnastic wall bar to hold on to
Stand with your feet next to each other and pointing out to the sides
Keep your back straight throughout the exercise
Lift the outer leg and perform movement in different directions, while bending and stretching the other leg
Repeat the series two times on each side
Squat jumps
Purpose: To improve knee and ankle stability
Use an elastic band right beneath your knees
Jump up as high as possible
Land softly
Keep your knee bent and aligned over your toes
3 x 8–16 repetitions
Hip extension with elastic
Purpose: To improve hip and spinal control
Start by kneeling on all fours with your spine in a neutral position
Place an elastic around one foot
Kick backwards until the hip is fully extended
Move from the hip without moving your low back
3 x 8–16 repetitions
Supine plank
Purpose: To improve back strength and control
Lie on your back with your feet on a high bench or box
Lift your hips until your body is straight from shoulder to ankle
Bend one hip, then let your knee fall out to the side
Keep your hips parallel throughout the exercise
3 x 8–16 repetitions
Supine pelvic control
Purpose: To improve abdominal strength and low back and hip control
Start lying with your arms overhead and your hips and knees bent to 90 degrees
Lower one leg at a time towards the floor
Keep your low back gently against the floor throughout the exercise
Progression: Perform with both legs or fasten an elastic around both feet
3 x 10–30 repetitions
Squat with backwards bend
Purpose: To improve control of spinal extension
Stand 50 cm from a wall with your heels parallel
Perform a squat with while swinging your arms
At the top, lean backwards to touch the wall with both hands
Keep you eyes on your hands
3 x 8–12 repetitions
Relevé
Purpose: To improve ankle strength and stability
Place an elastic around your ankle so that it pulls it sideways
Keep your ankle straight as you raise and lower your heel
Perform heel raises in different positions
Repeat with the elastic pulling your ankle in the opposite direction
3 x 8–16 repetitions
Spring jumps
Purpose: To improve jumping technique and performance
Start with your feet hip width apart
Perform 4 jumps with a pause, and 4 spring jumps with no pause
Perform 4 hops on each leg, with and without a small bounce in-between
Full extend your knees when in the air
Repeat the series three times
Step up + flyer
Purpose: To improve balance and leg strength
Step up onto a box keeping your hips parallel and your knee aligned over your toes
Stop at the top with your knee slightly bent
Bend forward from the hips with a neutral spine
Slowly return to the start position
3 x 8–16 repetitions
Bird dog on toes
Purpose: To improve spinal control
Kneel on all fours, then lift your knees off the mat
Stretch out one arm and the opposite leg
Do not move your spine throughout the exercise
Can be simplified by lifting arm and leg independently
3 x 40–60 seconds
Upper back strength
Purpose: To strengthen your shoulders and upper back
Lie on your belly with your arms stretched out overhead
Tighten an elastic band until your hands are shoulder-width
Lift your arms from the floor and squeeze your shoulder blades together
Draw your elbows down until your hands are next to your shoulders
3 x 8–16 repetitions
Rolling C
Purpose: To strengthen the abdominal and back muscles
Lie on your back and lift your arms and legs so your body makes a long C shape
Roll directly onto your front and make a reverse C position
Continue rolling in the same direction without letting your hands or feet touch the ground
3 x 3–5 in each direction
Back extension and rotation control
Purpose: To improve control of spinal extension and rotation
Stand 50cm from a wall with your heels parallel and your hands behind your head
Rotate and extend your spine to take one elbow at a time towards the wall
Keep your hips parallel and your pelvis still throughout the movement
Keep your eyes on your leading elbow
3 x 8–12 repetitions
Standing diagonal rotation
Purpose: To improve awareness and control of trunk rotation
Stand with one foot forward, with your weight on the forward foot
Move one hand downwards and across your body, rotating your trunk
Change directions, moving your hand diagonally upwards and behind you
Extend and rotate your trunk in the finish position
Keep your eyes on your leading hand
3 x 8–12 repetitions
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Play video
Hip flexor stretches8 repetitions per side, hold each position for 4 sec
Play video
Ankle and toe strength in splits3 x 8–16 repetitions
Play video
Single-leg bridge3 x 8–16 repetitions
Play video
Pelvic mobility4 x 30–60 seconds
Play video
Shoulder overhead stretch20 repetitions followed by a 20 seconds hold
