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-   -   "official" gymnastics warm up (http://www.catalystathletics.com/forum/showthread.php?t=6303)

Matt Morris 08-15-2011 11:53 AM

"official" gymnastics warm up
Any gymnastics guru's out there have a favorite warm up?

Here's what I know:
1) get the body warm
2) do easier version of the movement to be trained in order to prep for the range of motion

Here's (some of the very long list of things) that I don't know:
1) Can I do shorter holds as a way to warm up for longer holds, or am I just burning myself out for the "work sets"? Should I instead do "lighter" holds/movements by using assistance (bands, etc) to prep the hold/movement?
2)Is there an order that I should work in, for example holds to full range of motion movements, or visa versa?

Let's say I want to train the following skills:
1) hand stand
2) hand stand push ups
3) Muscle ups
4) L sits
5) Front Lever

what order would you put these and how (and how much) would you warm up for these?

Thanks a ton!

Steven Low 08-15-2011 03:20 PM

Something along the lines of:

Mobility work for the shoulders (german hangs/skin the cats/etc.)
Mobility for the back/hips (some dynamic stretching for hips + bridges)
Rings Support holds
Then light work... (doesn't matter what order)

Then skill work:
Handstand skill work
L-sit stuff

Matt Morris 08-16-2011 12:31 PM

Cool, thanks for the reply!

I also just found this post on the gymnastics bodies forum that was insightful.



Steve Shafley 08-23-2011 09:05 AM

Girl's warm up (ages 5-12)

Run around the gym 5 times, climbing up and over mats, jumping into the pit.

Run around floor. Skips, jumps, arm swings, etc.

Mobility + stretching


Steven Low 08-24-2011 06:24 AM

If only all of our bodies weren't so beat up from non-activity and sitting and whatnot that something like that would be all we needed to warm up. :(

Blair Lowe 08-24-2011 10:41 AM

Your warmup times are drastically different from 6-12 than they they are from 25-40.

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