"official" gymnastics warm up

[Matt Morris]

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]

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]

Cool, thanks for the reply!

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

http://www.gymnasticbodies.com/forum...hp?f=18&t=5265
Wfs

Cheers

[Steve Shafley]

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

Practice.

[Steven Low]

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]

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