Strength Training Drills for Gymnastics

Introduction to Strength Training for Gymnastics

Strength training is a crucial aspect of gymnastics that helps athletes develop the power, endurance, and stability needed to perform complex movements safely and effectively. By incorporating specific strength training drills into your routine, you can improve your overall performance and reduce the risk of injury. Here are three practical examples of strength training drills tailored for gymnasts of all levels.

1. Handstand Holds

Context

Handstand holds are essential for developing upper body strength and balance, which are vital skills in gymnastics. This drill helps build shoulder stability and core strength while improving your ability to control your body in an inverted position.

To perform a handstand hold:

• Start by finding a clear wall space.
• Kick up into a handstand, ensuring your body is straight and your core is engaged.
• Aim to hold the position for 20-30 seconds, gradually increasing the duration as your strength improves.
• Focus on keeping your legs together and pointing your toes for better form.

Notes/Variations

• If you’re new to handstands, practice against a wall for support.
• Alternatively, use a partner to assist you as you kick up into the handstand.
• For an added challenge, try performing handstand holds on a balance beam or mat to enhance stability.

2. Lying Leg Lifts

Context

Lying leg lifts are fantastic for building core strength, which is essential for maintaining proper form during various gymnastics skills. A strong core helps with balance and stability in the air.

To perform lying leg lifts:

• Lie flat on your back with your legs extended straight and arms at your sides.
• Engage your core and lift your legs together off the ground until they are perpendicular to the floor.
• Slowly lower your legs back down without allowing them to touch the ground, and repeat for 10-15 repetitions.
• Ensure your lower back remains pressed into the ground to protect it during the movement.

Notes/Variations

• For beginners, start with bent knees and progress to straight legs as your strength increases.
• To increase difficulty, add ankle weights or perform the exercise on an elevated surface.
• You can also incorporate a pulse at the top of the lift for an extra challenge.

3. Plank to Push-Up

Context

The plank to push-up drill is a dynamic exercise that builds overall body strength, focusing on the arms, shoulders, and core. This drill mimics the push-up movement, which is crucial for many gymnastics skills.

To perform the plank to push-up:

• Start in a plank position with your hands directly under your shoulders and body in a straight line.
• Lower your body into a push-up by bending your elbows and keeping them close to your sides.
• Push back up to the plank position, ensuring your core remains tight throughout the movement.
• Aim for 8-12 repetitions, maintaining proper form.

Notes/Variations

• If push-ups are too challenging, start with knee push-ups to build strength.
• For an added challenge, try alternating lifting one arm or leg while in the plank position before lowering into the push-up.
• Incorporate a side plank rotation after each push-up to engage your obliques further.

By incorporating these examples of strength training drills for gymnastics into your routine, you’ll enhance your overall strength, balance, and performance on the mat or beam. Remember to listen to your body and progress at your own pace!