2002 Book JUNIOR OLIMPIC PDF

Conditioning and Peaking
the Junior Olympic Gymnast

Published September, 2002
by the United States Elite Coaches Association
Author:
Dr. Larry Nassar, D.O., A.T.C.
Michigan State University

Assistant Professor, Dept. of Family & Community Medicine
College of Osteopathic Medicine
Michigan State University

Team Physician, Women s Gymnastics
Team Physician
Geddert s TWISTARS USA
Lansing, Michigan
Team Physician
Holt High School, Holt, MI
USA Gymnastics
Women s Artistic Gymnastics Team Physician and
Medical Services Coordinator
Illustration & Layout

John Romans
Romans Creative Art, LLC
Contributors:
Stefanie Nassar, P.A.C., A.T.C.

Lansing Pediatric Associates
John Geddert
Head Coach and Owner
Geddert s TWISTARS USA
A National Team Coach Since 1990
Artur Akopyan
USA Gymnastics Women s National Team Coaching Staff
Tammy Biggs
USA Gymnastics Women s National Team Coaching Staff
Steve Elliot
Head Coach Mesquite Gymnastics
TABLE OF CONTENTS
Overview of the Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1
Junior Olympic Conditioning Program . . . . . . . . . . . . . . . . . . . . . . . 23
Uneven Bars Conditioning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83
Plyometric Programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87
Introduction To Rehabilitation Exercises . . . . . . . . . . . . . . . . . . . . . 93
Upper Extremity Rehabilitation Program . . . . . . . . . . . . . . . . . . . . . 96
Whole Body Band Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . .112
Upper Extremity Weight Bearing Exercise Progression . . . . . . . . . . .115
Upper Extremity Proprioceptive Exercises . . . . . . . . . . . . . . . . . . .120
Lower Extremity Rehabilitation Program . . . . . . . . . . . . . . . . . . . .122
Lower Extremity Proprioceptive Exercises . . . . . . . . . . . . . . . . . . .126
Lower Extremity Functional Progression Back To

Tumbling and Stuck Landings After an Injury . . . . . . . . . . . . . . .131
Leg Alignment Progression . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .136
References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .138
INTRODUCTION
Conditioning and Peaking the Junior Olympic Gymnast will no longer be changed. Since Bill Sands, Ph.d.
has returned to a more active role in gymnastics I have decided to spend my time focused on the medical
health of our athletes. I will continue to pursue rehabilitation programs and injury prevention programs.
Dr. Sands will continue in his expert means of educating us on training the gymnast.
The goal of Conditioning and Peaking the Junior Olympic Gymnast is to peak the physical strength of the
gymnasts for levels 5-10. This program was developed after studying Dr. Bill Sands elite conditioning
program (29) and his text, "The Fifth Event "(27). In addition, a vast variety of strength training articles
from the gymnastics, medical and sports science literature was reviewed. I have designed this program in
a cookbook fashion. It is to the coaches and athletes benefit to adapt the plan to fit each club s and each
gymnast s specific needs. The program should be started based upon when the athlete is to peak. There
are 37 weeks in the program. The last 10 weeks are in the maintenance phase. This really pushes the
limits of the maintenance phase. You may want to peak them for their most important meet by week
number 32. All you need to do is count backwards from this important meet 32 weeks then start the
program. There are 37 weeks just because in some states the level 5 state meet is in mid May after the
level 10 Nationals.
I hope you also find the rehabilitation exercises to be benefit to your athletes. I wish you all the best of
luck. Train your gymnasts hard yet make it fun, and above all else, keep them healthy.
WEIGHTS, TUBING AND CALISTHENICS
Calisthenics, rubber tubing, and weights are all used in this program. This variety of exercises will help
prevent accommodation of the gymnast s muscles to the exercises, prevent boredom from repeating the
same type of exercises, and enhances the overall structure of the program. If your club does not possess
weights, this program will have to be customized by the coach by replacing these exercises with either a
high intensity calisthenics exercise or the use of rubber tubing. It is recommended, however, that the club
eventually obtain a few basic pieces of weight equipment. If weight machines are used, the equipment
may have to be altered to accommodate the small size of the gymnast. If free weights are used, a spotter
must always be present to assist the gymnast. Furthermore, it has been proven that prepubescent
athletes can significantly benefit from weight training (21). However, a few items must be highlighted.
Prepubescent gymnasts should not emphasize the eccentric phase of weight lifting. The eccentric phase
should equal the concentric phase in prepubescent gymnasts (i.e. concentric phase = 2 seconds;
eccentric phase = 2 seconds). Pubescent and adult gymnasts should emphasize the eccentric phase
(i.e. concentric phase = 2 seconds; eccentric phase = 4 seconds). This is just a generalization and may
be changed based upon the outcome desired.
Rubber tubing is a helpful piece of conditioning equipment. It is important that gymnasts stretch and relax
the tubing in a smoothly controlled fashion. Do not let the tubing "snap" quickly back after it is stretched.
This jerking motion may cause injury. Doubling or tripling the number of pieces of tubing stretched at the
same time may accomplish increased intensity or obtaining tubing that offers greater resistance. When
using tubing the resistance created increases, as the tubing is farther stretched. Thus, the greatest
amount of resistance will be at the end range of the exercise being performed. The beginning range,
obviously, will then have the least amount of resistance. In some instances you may wish to separate the
exercise into two parts so that increased resistance may be offered at the beginning range of motion of
the exercise.
Please, remember to check your tubing periodically for wear. Tubing may develop small abrasions or
tears from normal use. The tubing then could suddenly brake and injure the gymnast. There is an inher-
ent risk of using any type of strength training equipment. Try to keep this risk to a minimum by performing
periodic safety checks on all your equipment. The dates of these safety checks should be recorded which
might prove beneficial for legal purposes.
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Because gymnastic skills are based on controlling one’s own body, calisthenics are the most important
type of exercise. It is my opinion that gymnasts performing only compulsory routines, no matter what their
age is, should primarily perform calisthenics for conditioning instead of using weights. This allows the
gymnast to learn body control and awareness, which is essential in order to be successful. Gymnasts
that perform optional routines, no matter what there age is, should be advanced enough to know how to
control their body and should be allowed to train with weights in addition to the calisthenics. I have
primarily used calisthenics for this program. The intensity of the calisthenics increases as the season
continues to include some very difficult exercises. By adding these advanced calisthenics, the uses of
weights are kept to a minimum. Yet, this intensity may become too difficult for some of your lower level
gymnasts. If this occurs then substitute the drill for a less intense but similar one.
In order to increase intensity with calisthenics, weights may be added to the gymnast’s waist/trunk,
wrists, and ankles. Typically, weight belts/vests should not exceed 10% of the gymnast’s body weight.
Ankle and wrist weights should not exceed 3-5% of the gymnast’s body weight (25). There are three
exercises that I feel every competitive gymnast could benefit from using weights to properly overload the
muscles. In order of importance, the exercises are: 1. Hamstring Curls - 2. Calf Raises - 3. Leg Press.
Further discussion on this topic will occur in the section "Exercise groups and organization of the
conditioning session."
SELECTING THE PROPER RESISTANCE
In the elite-conditioning program (29), a chart is used to ascertain what weight the gymnast should use.
For example, if a gymnast can bench press 100 pounds ten times, then 100 pounds is considered to be
the gymnast’s ten repetition maximum (repetition maximum = RM). Based upon the amount of weight lift-
ed and the number of times the weight is lifted, the gymnast’s 1 RM can be extrapolated from this chart
(2, 29). (The 1 RM equals the amount of weight that can be lifted only once before the gymnast is
fatigued.) This is much safer than having the gymnast attempt to lift heavier weights until they reach their
1 RM. Furthermore, for safety reasons, prepubescent gymnasts should never lift any weight that is
heavier than their 4 RM (21).
The elite program then dictates what percentage of the 1 RM the gymnast should lift. This method works
well in an ideal setting where you have weights in a variety of increments to gradually increase the resis-
tance from, for example, 70% to 80% of their 1 RM (i.e. 70% of a 130 pound 1 RM equals 91 pounds,
while 80% equals 104 pounds. This means a 13-pound increase is needed.) Therefore, with this junior
Olympic program, the following protocol for selecting the proper resistance is recommended. If the gym-
nast is required to perform 3 sets of 10 hamstring curls one week, then 3 set of 12 curls the next week,
and 3 sets of 15 curls the final week, begin by finding a weight which the gymnast can curl 10 times
(i.e. their 10 RM). They stop the reps in the set when the muscle is completely fatigued and their form
deteriorates.
Because the gymnast will always be performing the exercise for greater than one week, consider the rep-
etitions to be a range from the lowest amount to the highest amount of reps required. For example, a
gymnast may be able to lift 40 pounds 10 times in each set the first week. Then, the first weight training
day of the second week, the gymnast is able to lift 40 pounds 13 times in the first set, 11 times in the
second set and only 10 times in the third set. But, by the third weight training day of the second week the
gymnast is able to perform three complete sets of 12 reps. At the beginning of the third week the gym-
nast is able to perform 14 reps in the first set, 12 reps in the second set and only 11 reps in the third set.
However, by the end of the third week the gymnast may now be able to lift the 40 pounds 15 reps in the
first set, 14 reps in the second set and only 13 reps in the third set. Even though, the gymnast was
unable to lift the weight 15 times in each set, she has definitely increased her strength since the
first week. Apply this example for each exercise in the program requiring the use of weights. It is
recommended, however, that if an exercise requiring the use of weights is repeated through out the
season (i.e. hamstring curls and calf raises) a heavier starting weight than what was used the first time
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should be attempted each time the exercise is repeated (see figure #1). This same principle should be
used for the rubber tubing drills. Instead of using more weight, further resistance is added by increasing
the stretch on the tubing, doubling the tubing, or changing to a tubing which offers more resistance.
Elite, level 10, and level 9 gymnasts may benefit from increasing the resistance and decreasing the
repetitions. If it is practical with the equipment available and the exercises performed, working in the
range of 6-8 reps. for complete muscle fatigue. By increasing the resistance and decreasing the reps
you are emphasizing strength with minimal hypertrophy. Remember the reps I have selected are meant
as a generic standard for the coach to change to fit their gymnasts.
PROGRESSION of REPS and RESISTANCE

20 Reps 20 Reps 20 Reps
Resistance Resistance Resistance
15 Reps 15 Reps 15 Reps
TIME
Fig. 1
THE TRAINING PHASES
The first 9 weeks of this program are considered to be the build-up phase. The intensity of the exercises
in this phase is kept low, yet the volume is high. The gymnast may find these 9 weeks to be quite easy,
which is to be expected at this time of the season. The purpose of this phase is to gradually prepare the
muscles and their tendon attachments to the bones for the heavier, more intense training loads to be
experienced in the following training phases (2).
The next phase is called max strength. During this time, the intensity of the program steadily increases
while volume gradually decreases. The gymnast should develop as much strength during this phase as
possible. I have divided the max strength phase into two parts this season. After the first 6 weeks of max
strength, a new phase called max strength/power has been added. The purpose of this new phase is to
allow the gymnasts to develop power for the main part of the season when they will be competing at
invitationals. This makes the overall program more specific for producing power (2). The more power
oriented the strength training program is, the better it should be for improving the gymnast s performance.
A plyometrics program should be added at this time to further develop power. While power is being
developed, the gymnast s strength is still being increased towards its maximum. This phase should only
last 3 weeks. The next 4 weeks, the gymnast returns to the regular max strength phase. Thus, the total
time spent developing max strength before starting the conversion phase is 13 weeks.
The conversion phase constitutes the next 6 weeks. The purpose of this phase is to convert the strength
obtained during the max strength phase into gymnastics power. Therefore, I use more gymnastics related
and "plyometric-like" exercises here. The intensity may be slightly decreased during this phase as com-
pared to the max strength phase in some of the exercise groups, but, in general, the intensity is kept at a
high level. If you wish to utilize a plyometric exercise program, it is during this phase that it should be
applied. I have added a new section on upper body plyometrics to this year’s conditioning plan, which will
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be discussed in an up-coming section. It is upon the completion of this phase that you should notice the
amount of strength and power that the gymnasts have developed from this program. Prior to the comple-
tion of the conversion phase, the gymnasts may not seem to have benefited fully from this plan.
However, once their strength has been fully converted to gymnastics useable power, their performances
should be enhanced.
Interval training to enhance local muscular endurance (as opposed to whole body endurance i.e. aero-
bic potential) should be added during the last 2 weeks of the max strength phase through the first 2
weeks of the conversion phase. This should correspond to the end of your combination training of skills
and the beginning of routine training. The purpose of interval training is to prepare the gymnast for the
type of "anaerobic endurance" needed for routine training (29). Interval training should be performed 3
times per week (every other day). It is composed of a work period and an active rest period. Sprints, high
tuck jumps, or handstand walking for 15 seconds are examples of work phases. Jogging for 45 seconds
is an example of a rest phase. The total length of the program is 10-15 minutes. Incorporate a variety of
exercises to allow stimulation of the upper body, trunk, and the lower extremities evenly.
Following the conversion phase is the maintenance phase, which extends through the last 9 weeks of
the program. The gymnasts should have reached their peak strength and you need only to maintain their
strength during this phase. Emphasis should be placed on meet preparation and less time spent on
strength training. If they have not developed their strength by this time in the season, they probably will
not develop themselves further until next season. Thus, they are required to strength train a minimum of
twice per week and perform only 2-3 sets of each exercise. Intensity must be kept very high during this
phase since their total conditioning time per week has been reduced. If the intensity is not high enough
they may show signs of decreased strength.
Please see the section entitled, "Peaking the junior olympic gymnast" for details on how you should adapt
these phases into your program based upon the level of your gymnasts.
EXERCISE GROUPS & ORGANIZATION OF THE CONDITIONING SESSION
Each week, the exercises are listed in order from one to nine. The exercise groups are arranged in this
order to allow the gymnast to rotate from one exercise to another in a circuit training fashion. When train-
ing to improve power, it is important that at least 2-10 minutes of rest occur before stimulating the same
muscle group (2). By rotating in the stated circuit order, a compromise is made to allow the gymnast to
stay continuously active. Circuit training is best used to help improve muscle endurance. Gymnasts
need to focus on raw strength that is converted to power. Therefore, if the appropriate rest between sets
of at least 2 minutes can be obtained, the Level 9 and 10 gymnasts may best benefit from performing
three sets in a row of the same exercise before progressing to the next exercise.
Hypertrophy of the gymnast s muscles is a difficult topic to discuss. It is important for gymnasts not to
hypertrophy their muscles too much because this will create added weight. Extra weight is not beneficial
because gymnastics requires the gymnast to overcome their own body weight to perform very powerful
activities. If you have two gymnasts that have the same potential power, yet one has more muscle hyper-
trophy and thus weighs more, the gymnast that weighs less will be more successful because she has
less force to overcome.
It is possible to gain strength and power without creating unnecessary muscle hypertrophy. This requires
the athlete to strength train at an intensity of 80% to 100% of their 1RM, perform 1-4 reps per set, execute
8-12 sets, and allow for 2-10 minutes of rest between sets (2). Obviously, this is not practical in the vast
majority of gymnastics programs. Once again, a compromise must be made. However, maintaining a high
intensity is not only very difficult to accomplish using calisthenics but it is also may predispose gymnasts
to injury. Furthermore, prepubescents should not strength train at this high of intensity. It is important,
however, to maintain a high intensity and keep the repetitions to a minimum of 6. The program that I have
developed does promote hypertrophy. But it is the best that I can devise using primarily calisthenics.
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These calisthenics have been divided into groups based upon the body areas stimulated. Within each
group and in general, between similar groups, the exercises are organized in a progressive fashion. The
strength and form required to perform a specific exercise properly is primarily based on the successful
accomplishment of prior exercises. This progression should be thought of as similar to skill progression
(35). The most a single exercise is performed is 3 weeks in a row and many are only used for 2 consecu-
tive weeks. This helps prevent boredom of doing the same exercises. Thus, to fully benefit from the
exercises it is of vital importance for them to be performed the appropriate number of times per week.
CONDITIONING SESSIONS SHOULD NOT BE MISSED!
Remember, when organizing your conditioning sessions, this program should be performed every other
day. Conditioning exercises, however, should occur in each practice session. On the days that this
conditioning program is not used (i.e. the "off days"), extra trunk conditioning and increased event condi-
tioning may be performed. Exercises incorporated specifically for injury prevention purposes are done
daily. The bulk of the injury prevention exercises, however, may be done on the days resting from this
conditioning program. Please, be careful not to over train the gymnast. It takes a day of rest between
conditioning sessions for a fully fatigued/exhausted muscle to recover. If adequate time for the muscle to
recuperate and adapt to the training stimulus is not allowed, then progressive muscle breakdown may
occur. This will result in a decrease in strength (or in mild cases, poor strength progression) and an
increased chance of injury.
Conditioning sessions are incorporated into practice in three different manners. First, conditioning
performed at the beginning of practice is beneficial because the gymnast is fresh and should be able to
execute the exercises with good form. Proper form is very important because it decreases the chance of
the gymnast cheating by using other muscles to perform the conditioning skills, therefore, preventing
proper stimulus of the target muscles. Caution should be noted with this, because too great of muscle
fatigue at the beginning of practice may adversely effect some gymnasts’ ability to perform their skills
during practice. Second, because of lack of space, equipment, or organizational problems, coaches may
decide to spread the conditioning out through practice. To help prevent problems associated with fatigue,
it may be helpful to stress the legs before/during bars, arms before/during dance, and trunk before/ dur-
ing tumbling. Third, conditioning may be performed primarily at the end of practice. This allows the gym-
nast to work to complete muscle exhaustion without "holding back" because they are concerned about
making it through the rest of practice. However, proper form/execution of the conditioning exercises may
be compromised because of the fatigue accumulated during practice.
No matter when the conditioning exercises are performed, time must be allowed for the gymnast to
stretch afterwards to prevent muscle soreness and improve flexibility. This is especially important if con-
ditioning is performed prior to or during event training. For example, it is not difficult to understand why a
gymnast that is instructed to do a large number of calf raises and then tumble or vault, may develop "shin
splints". Furthermore, performing hamstring curls prior to sprinting for vault or dance throughs with split
leaps and other skills displaying flexibility may cause the gymnast to strain her hamstring muscle. There
are many other actual examples I can state, but I think you understand. So, please, remember to allow
the gymnast adequate time to stretch after conditioning exercises are performed.
Below, a brief description of each exercise group occurs. In general, each individual exercise should be
performed with good form and through a full range of motion. It is important to strengthen a muscle
through its full range of motion. This is vital in gymnastics, because the gymnast is asked to perform skills
requiring great strength in positions well beyond the average person’s range of motion.
Group 1, "Legs", is arranged so that slow, controlled strength exercises are alternated with fast moving
explosive jumps. The quadriceps muscle is primarily strengthened in these exercises. I have emphasized
closed kinetic chain exercises (i.e. leg press, squat jumps, etc.) over open kinetic chain exercises (i.e. leg
extension) because closed kinetic chain exercises are more functional. (A section on closed kinetic exer-
cises and a better explanation of them will be in the next revision of this book.) The leg press exercise
has been gaining a great deal of popularity because it stimulates the legs very similar to squats, yet has
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less potential to harm the back. If you do not have the equipment to perform the leg press, but do have
the capability of doing squats, then squats may be substituted for the leg press in this program. Please,
supervise the gymnast and make sure proper form is used to help protect the back. The single legged roll
and jump drill is exceedingly difficult and requires a great deal of strength. Caution is advised if it hurts
the gymnast’s knee and gymnasts with prior knee injuries may wish to consult their
therapist/trainer/physician before attempting this exercise. If this exercise is too difficult to perform, then
substitute it with double legged roll and jumps. During weeks 16 - 18 and weeks 22-28 I have
emphasized more ballistic exercises to improve power.
Group 2, "Chest/Arms/Triceps", as the name implies, primarily stimulates the triceps, chest and
shoulders. I have added a difficult exercise entitled, " One Handed Handstand Push-Up ". This exercise
requires the use of a spotter and may be too difficult for some of your gymnasts. This exercise was
added in place of the sit press exercise. The sit press requires the use of weights whereas the one-hand-
ed handstand push-up does not. There is an obvious progression of intensity of the exercises in this
group advancing the gymnast from simple push-ups to one handed handstand push-ups. It is very impor-
tant to control the trunk when executing these exercises. The gymnast should maintain a tight trunk by
squeezing their buttocks and contracting their lower abdominal muscles. This will help improve their core
trunk strength, which should help reduce back injuries and improve their gymnastics form. During weeks
17, 18, 22, 23, 27, & 28 ballistic exercises are used to help increase the gymnast s upper body power.
Group 3, "Buttocks/Hamstring/Hip", is an extremely important part of any conditioning program. It is very

easy for gymnasts to develop weak hamstrings in comparison to their quadriceps muscle strength. The
quadriceps are continuously being stimulated during tumbling, dance, and vault skills. The hamstrings,
however, are relatively neglected. In order to prevent a significant muscular imbalance from occurring
between these two muscle groups, the hamstrings must be constantly stressed throughout the condition-
ing program. If I had to select one exercise, which required the use of a weight machine, it would be the
hamstring curl. I do not believe that ankle weights, rubber tubing, or partner exercises are intense enough
to stimulate the hamstring muscle appropriately, when compared to the overwhelming stress applied to
the quadriceps during an average day’s practice. Thus, I use a weight machine for hamstring curls quite
frequently throughout the second half of this program. I highly recommend that each club obtain at least
one hamstring curl weight machine.
In addition, this exercise group includes the hip abductors, the groin (hip adductors), and the buttocks.
These areas were added to this group, because I wanted to have a well-rounded conditioning program.
However, these muscle groups are not specifically exercised very often throughout the program.
Therefore, if you wish to do extra conditioning on the days resting from this program, then extra hip
abduction, hip adduction, and hip extension exercises may be performed. It is recommended that this
supplement occur during weeks in which these same body areas are not already being stressed by the
conditioning program. Furthermore, during weeks in which the conditioning program emphasizes the hip
abductors and hip adductors, extra hamstring exercises may be performed on the "off days". Isometric
leg squeezes are important to perform since this exercise strengthens the legs in a very specific manner,
which will help gymnasts keep their legs together when performing skills.
Group 4, "Arms", primarily works the arms to improve strength for performing on the uneven bars. The
kip and cast actions are imitated in a variety of ways. As the program advances, so does the difficulty of
these drills. This year lever pulls and reverse lever pulls were added. These two exercises may be too
difficult for some of your lower level gymnasts. Be prepared to substitute less intense exercises for them.
Group 5, "Lower Leg/Calf", consists of exercises to strengthen the calf. Strong, explosive calves are vital
for gymnasts to be successful. The first 15 weeks consists of a progression of intensity moving from dou-
ble leg releves to single leg releves to releves with added weight. From weeks 16 through the end of the
program, I have tried to mix these relatively slow strengthening drills with explosive exercises (i.e. single
leg rebounds) to maximize the potential for increased calf power. In my opinion, using weights with calf
raises is very important. This helps to greatly reduce the number of reps required to properly stimulate
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the calves, decreases time spent doing calf raises, and decreases the chance of obtaining over-use
injuries. Additional bent-knee calf raises may be added on "off days" when they are not being performed
in the scheduled exercise program.
Group 6, "Abdomen/Hip Flexors", consists of exercises designed to strengthen the abdomen with special
attention to the hip flexors. Traditionally, gymnasts have strong hip flexors and weak abdominal muscles,
which predispose them to low back injuries. That is why only half of these exercises primarily incorporate
the hip flexors and there is an additional group designated for the abdominal muscles. Speed leg lifts are
primarily incorporated to help enhance the power in these muscles.
Group 7, "Arms/Biceps", consists of exercises primarily designed to strengthen the biceps muscles. The
biceps need to be strong enough to counteract the strength of the triceps. Strong biceps may protect the
elbow from hyperextension injuries. I have added rope climbs to this group for variety, because so many
weeks are spent performing various types of pull-ups. When performing the rope climbs, go up fast and
then come back down slowly. Many of your lower level gymnasts may not be able to climb in the "L" seat
position. They may use their legs instead. I have tried to emphasize the importance of good trunk posture
when performing the pull-ups. It is better for the gymnast to execute these drills with fewer reps and
better form than to compromise the form and increase the reps. Good trunk control will help improve the
gymnast s form with skills and help reduce back injuries.
Group 8, "Back", consists of exercises to strengthen the gymnast’s back. I have added several new
exercises to this group. Please, use caution when performing the upper body extension past horizontal
and the bilateral hip extension past horizontal. Make certain the gymnast uses the entire back for the
extension past horizontal instead of arching the low back. They must squeeze their buttocks hard to
assist in the proper stabilization of their pelvis/spine. If these exercises cause back pain, reassess how
the gymnast is performing the exercises and correct any problems. If it still causes pain, than stop doing
the exercises and return to more basic exercises.
I have tried to incorporate exercises, which will strengthen all portions of the back. On the "off days" you
may add extra exercises to strengthen the latissimus dorsi ("lats") and the lower trapezius muscles.
Because of their broad attachment to the spine, the lats are very important in maintaining a healthy back.
The lower trapezius muscles (stressed in the prone shoulder flexion drill) are usually weak and need to
be strengthened. This will help with scapular function.
Group 9, "Abdomen/Spine Control", is meant to strengthen the abdominal muscles in a manner, which
will assist in proper trunk shape for the hollow position. This should also help reduce back injuries. It is
not just weak abdominal muscles that predispose the lower back to injury, but, more specifically, weak
lower abdominal muscles. The oblique abdominal musculature plays a vital role in protecting the low
back. During weeks in which the scheduled exercise does not include exercises to specifically stimulate
these muscles, you may include exercises (e.g. butt-ups and windshield wipers) that stimulate them
during the "off days".
It is not only adequate abdominal strength, but also proper use of this strength that is essential for protec-
tion from injuries to the back. Pelvic/spinal stabilization exercises are designed to give one the ability to
use the muscles appropriately to protect the back and allow it to function normally. The pelvic tilt exercise
is a basic example of this type of exercise. The first three weeks of this program requires the gymnast to
perform pelvic tilts. This exercise is not meant to "burn-out" the gymnast’s abdominal muscles. But, it is
meant to teach the gymnasts how to control their own pelvis and lower spine. Therefore, if it is not done
properly, it is a waste of time. So, please, take some extra time to make sure they perform this exercise
properly. It may improve their ability to perform the hollow body position, also. The alternating six inch leg
raise, hanging crunches with knees bent, and hip raises are all skills which are based on executing the
pelvic tilt properly to stabilize the spine/pelvis. The exercises listed above are also a progression leading
to proper execution of the pull to candlestick exercise. Additional exercises to stabilize the pelvis/spine
may be included during the extra conditioning sessions on the "off days".
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PLYOMETRIC TRAINING
Gymnastics is a sport requiring an athlete to generate great power. In order for such power to be
obtained, specific exercises should be performed. Plyometric exercises are designed to increase an
athlete’s power. Power equals work performed divided by the time it takes to perform the work (power =
work/time). Power also equals strength times the speed of the action (power = strength x speed). Weight
training builds the strength component and plyometrics is designed to improve the speed component of
power. Plyometrics does not use the same principle as weight training (i.e. cause muscular fatigue to
increase muscular strength). Instead, plyometrics uses the myotatic reflex (stretch reflex) and trains the
pathway between the muscles and the central nervous system (a neuromuscular relationship).
The myotatic reflex is composed of five phases. In Phase I, the muscle is stretched. A nerve sends
signals from this stretched muscle to the spinal cord in Phase II. In Phase III, the spinal cord analyzes
these nerve signals. Another nerve then sends a signal from the spinal cord back to the muscle in Phase
IV. In Phase V, the muscle receives this nervous signal and responds by contracting a certain number of
muscle fibers. Plyometric training affects Phases I-IV of the myotatic reflex so that at Phase V more
muscle fibers contract than previously would.
To maximize the effectiveness of plyometric training, remember IT IS THE QUICKNESS OF THE

STRETCH, NOT THE AMOUNT OF STRETCH THAT OCCURS, that is most important. Therefore, the
amount of time that is spent on the floor during a plyometric exercise should be kept to a minimum. For
example, when performing double leg quick response hops it is very important that the amortization
phase (the time the gymnast spends in contact with the floor while landing from the prior hop and then
launching into the next hop) should be kept to a minimum. This is one important reason why gymnasts
should perform these exercises when they are fresh at the beginning of practice. If you perform these
drills while fatigued, the amortization phase increases in time (i.e. the gymnast spends too long on the
floor between hops/jumps). Thereby, greatly reducing the effectiveness of the plyometric skill.
Plyometric training has had a controversial history regarding its risk of causing injury. If done properly
and under supervision, plyometric training is very safe and effective. The following is a list of safety
considerations (4, 20):
1. Caution is advised for prepubescent gymnasts. They should be supervised and perform only low
impact drills.
2. Follow a planned progression from beginner to advanced drills. Do not overtrain beginners by
doing high impact drills.
3. In general, gymnasts should be able to half squat 1-1.5 times their body weight before attempting
a plyometric program.
4. Gymnasts with a history of chronic back or lower extremity injury should be cautious when
performing plyometric drills and may not be able to do any plyometric drills.
a. Plyometric exercises should not cause pain.
b. Plyometric training is the first drill to be stopped and the last thing to be added back to a
conditioning program when dealing with an injury.
c. It is always beneficial to consult a sports oriented physician, athletic trainer, or physical thera-
pist before an injured gymnast returns to plyometric training.
5. Use a level, semi-resilient surface.

a. Panel mats may be the best surface.
b. Soft old mats are not good.
c. Sprained ankles may occur by doing lateral movement drills on too soft of a surface.
8
6. Use carpeted, sturdy boxes made out of plywood.
a. The dimensions of the box should equal 2ft x 3ft x 1ft.
b. Boxes do not need to be over 18 inches high.
c. Beginners may use boxes only 6 inches high.
d. Half inch thick ethylfoam folded in half are good barriers to jump over.
7. Always warm up and stretch before doing plyometric drills.
8. Always stretch after doing plyometric drills.
9. For optimal results, perform plyometric exercises at the beginning of practice while the
gymnasts are fresh.
a. A fatigued gymnast will not benefit from doing plyometric drills because they will have poor form
and will increase the time spent in the amortization phase.
10. They should land on the "balls" of the feet a short instance before going to flat foot contact
with the floor.
a. This emphasizes the fact that their body weight should be kept over the "balls" of their feet.
b. If told to land flat footed, they have a tendency to place too much weight on their heels.
A general plyometric program for beginners consists of 1-2 sessions per week. Each plyometric session
lasts 15-30 minutes. In plyometric training, one repetition equals one contact with the ground (i.e. step-
ping off a block, hitting the floor, then jumping up is considered one repetition). Beginners should perform
only 80-100 reps per workout divided into sets. The gymnasts are allowed to perform one exercise per
plyometric session that requires her to perform as many reps as possible in a 30 second time frame.
These exercises are meant to help with local muscle endurance and the reps are not included in the total
reps counted for the program. Two to four minutes of rest should occur between sets and 48-72 hours
should pass between plyometric sessions.
An "off season" plyometric program consists of two sessions per week with each session lasting 30-45
minutes. A total of 100-150 reps, divided into sets, are allowed per workout session. Only 1-2 minutes of
rest are required between sets and at least 48 hours should pass between plyometric sessions. As men-
tioned above, an exercise requiring the gymnast to complete as many reps as possible in a 30 second
time span may also be included.
An "in-season" plyometric program should be placed during the conversion phase of the strength-training
plan. Only 90-130 reps divided into sets are completed per session. The gymnast should be allowed to
rest 1-3 minutes between sets and at least 48 hours between plyometric sessions. It is recommended
that an exercise requiring the gymnast to complete as many reps as possible in 30 seconds be included
in this program also, as mentioned above.
In general, where most coaches error in their plyometric programs, which may decrease its effectiveness
and increase its potential to cause injury, is by: 1. performing far too many reps per practice session 2.
not allowing enough rest between sets to allow for full recovery of the muscles 3. performing too many
plyometric sessions in a week 4. having the gymnast jump from too high a level (for effective plyometric
training 12-18 inches of a drop from a box is all that is needed; dropping from a height greater that 12-18
inches increases the amortization phase of the exercise) 5. performing plyometric drills when the gym-
nast is fatigued.
Because gymnasts should not be fatigued while doing plyometric training, it is encouraged that you
schedule the plyometric training as part of the warm-up for the practice session. Thus, the gymnast
should warm-up for approximately 5-10 minutes by doing a "whole body" activity (i.e. jogging, jumping
jacks, aerobic dance...). Following this short warm-up the gymnast would then do her first set of
9
plyometric drills. During the rest phase between sets of drills, the gymnast should stretch. After the 1-3
minutes of rest (spent stretching) has passed, the gymnast should then begin the next plyometric
exercise. This exercise-stretch-exercise process is repeated until all three sets of plyometric drills are
accomplished. If this procedure is followed then the plyometric training becomes an integral, productive
part of the entire warm-up phase of the practice session.
Included in the following illustrations of conditioning exercises are three plyometric programs. The first
program is designed to improve the gymnast’s vertical jump. There are five exercises:
1. Rim jumps (10 reps) 2. Box drops (10 reps) 3. Double leg quick response hops (10 reps) 4. Depth
jumps for height (10 reps) 5. Double leg box jumps up and back (as many as possible in 30 seconds).
Repeat in circuit order exercises 1-5 three times. The gymnast should rest for 1-3 minutes between drills.
The total number of reps is 120. Remember, the double leg box jumps up and back are not counted in as
part of the total reps. This program may seem very easy, but it is also very effective. Remember, you are
training a neuromuscular relationship and are not supposed to be emphasizing intense exercises to
fatigue the muscles.
The second program is designed to improve the gymnast’s ability to sprint. The exercise program
consists of: 1. Knee drives (10 reps) 2. Double leg quick response hops (10 reps) 3. Double leg bound-
ing (1-2 floor passes, no more than 10 reps per leg) 4. Power skips (1-2 floor passes, no more than 10
reps per leg) 5. Running boxes (as many reps as possible in 30 seconds). Repeat in circuit order
exercises 1-5 three times resting 1-3 minutes between drills. The total number of reps is 120. Proper form
is especially important when performing these exercises for maximal benefit.
The third program is designed to improve the gymnast s upper body power. This program follows the
same rules as the lower body plyometric program. Gymnast s with wrist, elbow, or shoulder injuries
should not perform these exercises until their injury is fully rehabilitated. The exercise program consists
of: 1. Wheelbarrow (15 reps) 2. Stall bar hops (10 reps) 3. Wall push away (15 reps) 4. Hollow push-
ups blocking with arms (10 reps). repeat in circuit order exercises 1-4 three times resting 1-3 minutes
between drills. The total number of reps is 150.
It is planned for next year s book to include a plyometric peaking program and a rope jumping program
(3). These programs are currently being tested for their effectiveness. The preliminary results have been
favorable.
EVENT CONDITIONING - UNEVEN BARS
One of my goals was to eventually dedicate a separate section of this manual to each event. However
this is no longer necessary because Dr. Sands and Ms. Jeni McNeal have published their Drills for Skills
book (30). Last year I had included a section on uneven bars conditioning. This section will continue to
remain in this book for now. Artur Akopian, USA National Team Coaching Staff, presented these exercis-
es at the ’94 summer national team training camp for our international elite gymnasts. Artur recommend-
ed that these exercises be done at the beginning of practice. It is important that the gymnasts are "fresh",
not fatigued, when performing these skills. Proper body position is extremely important to maximally ben-
efit from the utilization of these exercises. Artur stated that the gymnast should begin by performing only
1 set of the exercises daily.
Please, remember these were skills demonstrated to our top international elite gymnasts. It is not
expected that level 5 gymnasts perform these exercises perfectly. The job of the coach is to customize
the workout based upon the gymnast’s level of ability. At first, only 2-3 of these exercises may be used,
the number of reps may be less than the number printed, and the gymnast may have poor form. With
practice, the coach’s goal is to improve the gymnast’s form with the ultimate goal being to perform the
exercises with perfect form (hopefully this is also the gymnast ’s goal). The goal is not to perform all
the exercises, and allow the gymnast to have poor form just to state, "my gymnast can do all of these
10
exercises." In addition, please be aware of the number of skills requiring the coaches help. The coach
may become fatigued quite rapidly if the exercises are used on several gymnasts who require too much
assistance. Therefore, once again, it is the coach’s responsibility to gradually introduce these exercises
to the gymnasts based upon their individual skill level.
I would like to thank Mr. Akopian for allowing me to use these exercises in my strength-training manual.
OVERVIEW OF THE PROGRAM, SETS AND REPS CHART,

and the VOLUME OF CONDITIONING EXERCISES PER WEEK GRAPH
The "Overview of Program" is a series of charts displaying a synopsis of each exercise group. This helps
give an overview of how the exercises progress throughout the program. The number of reps per set of
every exercise in each exercise group is displayed on a weekly basis. Furthermore, each exercise is
assigned a code letter. This letter is used in the "Sets and Reps Chart" to identify which exercise in the
exercise group is being performed. By using a code instead of the actual name of the exercise, the chart
becomes much easier to produce and read.
The "Sets and Reps Chart" is a complete overview of the program. Each week of the program is
assigned a number. The actual calendar date of each Saturday that ends each week is also displayed
along with the month. The training phases consist of "Build-Up", "Max Strength", "Conversion", and
"Maintenance". With the exception of the maintenance phase, each week of practice should contain 3
conditioning days and 3 sets of each exercise should be performed each conditioning day as displayed
by this chart. During the maintenance phase, a minimum of 2 training days per week and 2 sets of each
exercise should be completed. However, I have required 3 training days per week this year during the
maintenance phase. This chart shows the exercise group, the code letter corresponding to the specific
exercise in that exercise group, and the number of reps of each exercise. Finally, the total volume per
week is displayed.
Volume is the sum of the number of reps multiplied by the number of sets for each of the nine exercise
groups per training session. The volume changes on a weekly basis. For proper peaking, the volume is
high at the beginning of the season and then decreases as the season progresses. For exercises that
require the gymnast to perform as many reps as they can over a time limit (i.e. climbing a rope, and
hopping down the vault runway), an estimated number of reps have been added to the volume. Intensity
is the "difficulty" of the exercises. The intensity was not graphed because it is too subjective. When I
assigned the exercises, I did select, the easier exercises to start with and then increased the intensity as
the program progressed. A graph of the volume of each training session is included.
PEAKING THE JUNIOR OLYMPIC GYMNAST
It is my opinion that compulsory level gymnasts should not be specifically peaked each season. Their skill
progression and strength improvement should be more of a long-range goal. The coach s plan should be
to prepare them for the goal of progressing to optional skills. True, each season can and should be
viewed as a micro cycle in the overall picture", but again, within a single season it is not as important to
peak the compulsory level gymnast as it is the optional level gymnast.
The compulsory level gymnasts and the pre-competitive level gymnasts should be working on basic skills
and body symmetry. One of their goals should be to have equal flexibility and strength on their right side
compared with their left side. The phrase "this is my bad leg" when referring to flexibility should not exist.
Do not let them use it as an excuse. They should work harder on their less flexible side. Front and back
walkovers should be performed as much with the left leg as with the right leg leading into the skill.
11
Front and back limbers should also be carefully and correctly performed. Shoulder and hip flexibility
should be emphasized. By the time the gymnast is an optional level gymnast, she should hopefully have
almost symmetrically equal flexibility and strength. This will help improve performance while decreasing
the risk of injury.
It is difficult to develop a single conditioning program to be used for such a variety of levels of gymnastics
ability. The exercises shown in this program should be thought of as guidelines. It is left to the coach to
individualize the program to the different levels of the gymnasts skills and strength. I have tried to incor-
porate some suggestions as to how to increase the intensity of some of the exercises. The use of weights
can increase the difficulty. Increasing the number of reps for some of the exercises
(i.e. push-ups) may be beneficial, but it would be better to decrease the number of reps and increase the
weight to customize the exercises for the stronger gymnasts. TRY NOT TO SACRlFlCE GOOD FORM
FOR ADDED REPS OR ADDED WEIGHT. IMPROVING THE GYMNASTS FORM WHILE DOING THE
CONDITIONING SKILLS IS ESSENTIAL TO SAFELY AND EFFECTIVELY TRAIN THE GYMNAST.
As the gymnast advances through the competitive levels, their form should improve. Thus, the coach
should be stricter with the level 10 gymnast than with the level 5 gymnast when it comes to displaying
perfect form with the conditioning skills. The coach should try to think of different ways to progress the
gymnast in her ability to execute the strengthening exercises just as he/she should progress the
gymnasts event skills.
If you wish to customize this program by changing some of the exercises, just cover over the exercise
you want to delete, add the new exercise in its place, and make a copy of the page. When substituting
exercises, please remember to try and maintain a proper intensity and volume for the period of training in
which the gymnast is in.
An athlete may adapt to the type of periodization plan they are using. This adaptation can occur after 2-4
years of using the exact same program. The strength of the gymnasts and their ability to peak their
strength needs to be accessed each year.
REHABILITATION EXERCISE PROGRESSIONS
I have added three new sections this season: Lower Extremity Functional Progression Back to Tumbling
after an Injury , Leg Alignment Progression , and Whole Body Band Exercises . Please, see this section
for their description.
12
CONCLUSION
When developing a conditioning program for your gymnasts, there are a few main points to remember:
1. Always record the volume and the conditioning exercises you used and save it for the next year. If you
wish to change your program, it helps to have a record of what you previously did! 2. Volume should
decrease throughout the season and intensity should increase. 3. Use the four phases: build-up, max
strength, conversion, and maintenance. 4. Order the conditioning skills in a progressive order just as you
should do for the actual gymnastics skills. In many circumstances, the conditioning skills are used as
direct progressions for the gymnastics skills. 5. Emphasize proper form. 6. Even though it is time con-
suming and difficult, try your best to customize the conditioning program to your gymnasts’ different abili-
ties. It may be beneficial to set aside approximately 10-15 minutes three times a week where they do
specific exercises meant to address their individual weaknesses.
This program was designed so that you can copy

each week’s exercises and post them in the gym.
The gymnasts are then able to see the exercises
and the number of reps they need to perform.
All you have to remember is to change the
exercise sheets as the program progresses!
13
OVERVIEW OF PROGRAM
1. LEGS
CODE WEEKS EXERCISE REPS
A 1,2,3 Squat jump 15,18,20

B 4,5,6 Lateral step up 12, 15, 18
C 7,8,9 Side to side jump 30 seconds
D 10,11 Leg extension 10,12
E 12,13 One legged squats in lunge position 12, 15
F 14, 15 Leg press 8, 10
G 16, 17, 18 Roll and jump (two legged) 12, 15, 18
H 19, 20, 21 Single leg squats 10, 12, 12
I 22, 23 Single leg sprints 25, 25
J 24, 25, 26 Roll and jump (one legged) 6, 8, 10
K 27, 28 Jump lunges with a weight belt 12, 15
F 29, 30, 31 Leg press 8, 10, 12
H 32, 33, 34 Single leg squats 10, 12, 12
J 35, 36, 37 Roll and jump (one legged) 8, 10, 10
2. CHEST/ARMS/TRICEPS
A 1, 2, 3 Push-ups 15, 20, 25

B 4,5,6 Elevated feet push-up 15, 18, 20
C 7, 8, 9 Parallel bar dips 10, 12, 15
D 10, 11 One arm push-up 12, 15
E 12, 13 Elevated feet push-up, stepping on
and off a low beam 10, 12
F 14, 15, 16 Piked handstand push-up 10, 12, 15
G 17, 18 Hollow push-up from knees 10, 12
H 19, 20, 21 Handstand push-up 10, 12, 14
I 22, 23 Hollow push-up blocking with arms 10, 10
J 24, 25, 26 Handstand push-up on low beam 8, 10, 12
G 27, 28 Hollow push-up from knees 10, 12
K 29, 30, 31 Handstand push-up stepping on and off
a low beam 8, 10, 12
L 32, 33, 34 One-handed handstand push-up 6, 8, 8
M 35, 36, 37 Sit press 8, 10, 10
14
OVERVIEW OF PROGRAM
3. HAMSTRING/BUTTOCKS/HIP
A 1, 2, 3 Partner HS curls over horse 10, 12, 15

B 4, 5, 6 Straddle-n-close 10, 12, 15
C 7, 8, 9 Hamstring curls with tubing 10, 12, 15
D 10, 11, 12 Hip abduction 10, 12, 15
E 13, 14, 15 Hamstring push-up 10, 12, 15
F 16, 17 Hip adduction 12, 15
G 18, 19, 20 Hamstring curls with weight machine 10, 12
H 21, 22, 23 Hip extension 12, 15, 18
I 24, 25, 26 Isometric leg squeezes 10, 12, 15
G 27, 28, 29 Hamstring curls with weight machine 8, 10, 12
E 30, 31 Hamstring push-up 10, 12
G 32, 33, 34 Hamstring curls with weight machine 8, 10, 12
H 35, 36, 37 Isometric leg squeezes 10, 12, 15
4. ARMS
A 1, 2, 3 Clear hip pulls 10, 12, 15

B 4, 5, 6 Kip pulls 10, 15, 20
C 7, 8, 9 Cast pulls 10, 12, 15
D 10, 11 Kip pull with weight (elbows straight) 10, 12
E 12, 13 Parallel bar dips with weight belt 12, 15
F 14, 15 Cast push prone with weight 10, 13
G 16, 17, 18 Partner kip/cast with parallet bar 10, 12, 15
H 19, 20 Planche dips 10, 12
I 21, 22 Pike press handstand 10, 12
J 23, 24, 25 Lever pulls 8, 10, 10
K 26, 27, 28 Reverse lever pulls 8, 10, 10
M 29, 30, 31 Straddle L press handstand 8, 10, 12
C 32, 33, 34 Cast pulls 10, 12, 15
D 35, 36, 37 Kip pull with weight (elbows straight) 10, 12, 15
15
OVERVIEW OF PROGRAM
5. LOWER LEG
A 1, 2, 3 Calf raises (relev s) 40, 50, 55

B 4, 5, 6 Single leg calf raise 30, 35, 40
C 7, 8, 9 Bent knee calf raise with weight 20, 23, 25
B 10, 11, 12 Single leg calf raise 40, 45, 50
D 13, 14, 15 Calf raises with weights 8, 10, 12
E 16, 17, 18 Ankkle rebounds (two legged) 15, 20, 25
F 22, 23, 24 Double leg box jumps up and down 30 seconds
G 25, 26, 27 Single leg rebounds 15, 20, 23
H 31, 32, 33 Single leg sprint 25, 25, 25
D 34, 35, 36, 37 Calf raises with weight 8, 10, 12, 15
6. ABDOMEN/HIP FLEXOR
A 1, 2, 3 Forward crunches 40, 50, 50

B 4, 5, 6 Lower abdominal crunches (butt-ups) 40, 45, 50
C 7, 8, 9 Leg lifts 10, 12, 15
D 10, 11, 12 Uphill sit ups 25, 30, 35
E 13, 14, 15 Three way convulsions (15, 20, 25) 3
F 16, 17 Speed leg lifts 15 seconds
G 18, 19 Hanging crunches with knees bent 10,13
H 20, 21 L seat leg lifts 8, 10
I 22, 23, 24 Stalder leg lifts 10, 12, 14
F 25, 26 Speed leg lifts 15 seconds
J 27, 28, 29 Windshield wiper from hanging piked position 10, 12, 14
K 30, 31, 32 Leg lift stoop through 10, 12, 15
I 33, 34, 35 Stalder leg lift 10, 12, 14
L 36, 37 Leg lifts with ankle weights 10, 10
16
OVERVIEW OF PROGRAM
7. ARMS/BICEP
A 1, 2, 3 Straight body chin up 10, 12, 15

B 4, 5, 6 Bicep curls 15, 20, 20
C 7, 8, 9 Reverse grip pull-up 9, 11, 13
D 10, 11 Upright rowing 10, 15
E 12, 13, 14 Regular grip pull-up 9, 11, 13
F 15, 16, 17 Rope climb using legs 3 times
up and down
G 18, 19 Narrow reverse grip pull-up 10,12
H 20, 21 Wide regular grip pull-up 9, 11
I 22, 23, 24 Rope climb in L seat 3 times
up and down
J 25, 26 Pull to chest 10, 13
K 27, 28, 29 Behind the neck pull-up 8, 10, 10
L 30, 31, 32 Narrow reverse grip pull-up with weight belt 9, 11, 13
M 33, 34, 35 Wide regular grip pull-up with weight belt 8, 10, 12
I 36, 37 Rope climb in L seat 3 times
up and down
8. BACK
A 1, 2, 3 Mule kicks 12, 15, 20

B 4, 5, 6 Bilateral hip extension to horizontal 10, 12, 15
C 7, 8, 9 Upper body extension to horizontal 10, 12, 15
D 10, 11, 12 Convulsions lying on stomach 15, 20, 25
E 13, 14 Lat pull backs 10, 12
F 15, 16 Static body shaping on stomach 40, 50 sec
G 17, 18, 19 Reverse convulsions over spring boards 12,15, 20
H 20, 21, 22 Shoulder flexion prone 10, 12, 15
I 23, 24, 25 Upper body extension past horizontal 10, 12, 15
J 26, 27, 28 Bilateral hip extension past horizontal 10, 12, 15
K 29, 30, 31 Rowing with tubing or in prone position 10, 12, 15
G 32, 33, 34 Reverse convulsions over spring boards 12, 15, 20
H 35, 36, 37 Shoulder flexion prone 10, 12, 15
17
OVERVIEW OF PROGRAM
9. ABDOMEN/SPINE CONTROL
A 1, 2, 3 Pelvic tilts 10, 12, 15

B 4, 5, 6 Cross knee abdominal crunch 40, 45, 50
C 7, 8, 9 Partial sit up on a block 40, 45, 50
D 10, 11, 12 Bicycle 40, 45, 50
E 13, 14 Alternating six inch leg raise 15, 20
F 15, 16 Six inch leg raise 10, 12
G 17, 18 Windshield wipers 20, 25
H 19, 20, 21 Side crunches over the horse (10, 12, 15) 2
I 22, 23 Hip raises 10, 12
J 24, 25, 26 Inverted sit-up 15, 17, 19
K 27, 28, 29 Pull to candlestick 10, 12, 15
H 30, 31, 32 Side crunches over the horse (10, 12, 15)2
J 33, 34, 35 Inverted sit up 15, 17, 19
M 36, 37 Hollow rockers 40 seconds
18
SETS AND REPS. CHART
19
SETS AND REPS. CHART
20
VOLUME OF CONDITIONING
EXERCISES PER WEEK
21
22
Junior Olympic
Conditioning Program
23
Week 1, 2, & 3
ROTATE THROUGH CIRCUIT THREE TIMES
SQUAT JUMPS
1 Week 1: 15 Reps.
Week 2: 18 Reps.
Week 3: 20 Reps.
Emphasize proper form in squat position. Knee cap (patella)

should be aligned between first and second toe.
PUSH-UPS
2 Week 1: 15 Reps.
Week 2: 20 Reps.
Week 3: 25 Reps.
Keep elbows next to your sides.
Press up to hollow body position.
PARTNER HAMSTRING CURLS

3 Week 1: 10 Reps.
Week 2: 12 Reps.
Week 3: 15 Reps.
Try not to arch your back.

A pad may be placed underneath the waist.
OR
CLEAR HIP PULL

4 Week 1: 10 Reps.
Week 2: 12 Reps.
Week 3: 15 Reps.
Pull tubing rapidly up but return on a 4 count.
24
Week 1, 2, & 3
CALF RAISES (RELEVES)

5 Week 1: 40 Reps.
Week 2: 50 Reps.
Week 3: 55 Reps.
Both feet with heels hanging off the low beam.

Fast up and slow on the way down.
FORWARD CRUNCHES
6 Week 1: 40 Reps.
Week 2: 50 Reps.
Week 3: 50 Reps.
Try to maintain good form. If too difficult, cross
arms over chest. Raise up until shoulder blades
are off the floor.
SRAIGHT BODY CHIN UP

7 Week 1: 10 Reps.
Week 2: 12 Reps.
Week 3: 15 Reps.
MULE KICKS
8 Week 1: 12 Reps.
Week 2: 15 Reps.
Week 3: 20 Reps.
With back rounded and one knee pulled in toward chest, push leg back while straightening
knee and flattening back. When leg is extended, squeeze buttocks and lower abdominal muscles.
* Maintain a straight back. Do not rotate or torque the hips and lower back. Hips stay parallel to the floor
(use a 3-5 pound ankle weight).
PELVIC TILTS
9 Week 1: 10 Reps.
Week 2: 12 Reps.
Week 3: 15 Reps.
Flatten back by tightening stomach muscles and buttocks. Hold for five seconds; then relax and repeat.
This exercise is very important to help you learn how to control your pelvis. Please concentrate on using
your muscles properly. This helps improve the hollow body form.
25
Week 4, 5, & 6
LATERAL STEP-UPS
1 Week 4: 12 Reps.
Week 5: 15 Reps.
Week 6: 18 Reps.
Place one foot on an object (block, low beam, stool, etc.). The height
of the object should be low enough so that the knee will not bend
greater than 90¡. Slowly lower the opposite foot down to the floor,
keeping the foot flexed so that only the heel touches, then return to
starting position. Perform three sets with each leg on the object.
ELEVATED FEET PUSH-UPS

2 Week 4: 15 Reps.
Week 5: 18 Reps.
Week 4: 20 Reps.
Press up to hollow body position.
STRADDLE-N-CLOSE
3 Week 4: 10 Reps.
Week 5: 12 Reps.
Week 6: 15 Reps.
Use ankle weights.
KIP PULL
4 Week 4: 10 Reps.
Week 5: 15 Reps.
Week 6: 20 Reps.
Pull tubing rapidly down

but return on a 4 count.
SINGLE LEG CALF RAISES

5 Week 4: 30 Reps.
Week 5: 35 Reps.
Week 6: 40 Reps.
NOTE: Your heel should hang off the

low beam or some type of box/block.
Fast up, slow down.
26
Week 4, 5, & 6
LOWER ABDOMINAL CRUNCHES (BUTT-UPS)

6 Week 4: 40 Reps.
Week 5: 45 Reps.
Week 6: 50 Reps.
Lie on floor with knees bent towards chest (this places

the hip flexors in a shortened/disadvantaged position).
Contract the lower abdominal muscles and roll the
lumbar vertebrae (lower back) off the floor. (Lift your butt off the floor, but don’t use your legs by thrusting
your knees towards your chest). Similar abdominal action required for a pull to candlestick.
BICEP CURLS
7 Week 4: 15 Reps.
Week 5: 20 Reps.
Week 6: 20 Reps.
Use rubber tubing or weights.
BILATERAL HIP EXTENSION TO HORIZONTAL

8 Week 4: 10 Reps.
Week 5: 12 Reps.
Week 6: 15 Reps.
Raise legs to horizontal.

Don’t arch the back. Squeeze your butt.
If strong enough, hold last rep. at horizontal for 5-10 seconds. Hold a piece of paper/foam between the
ankles to increase the difficulty. 3-5 pound ankle weights may be added for increased intensity.
CROSS-KNEE ABDOMINAL CRUNCHES

9 Week 4: 40 Reps.
Week 5: 45 Reps.
Week 6: 50 Reps.
Lie in bent-knee sit-up position, and slowly

raise your shoulders and upper back off the
floor. Bring your right elbow toward (but do
not touch) your left knee. Hold at the top for
at least 1 second, then slowly return to starting position. Repeat using left elbow and right knee.
27
Week 7, 8, & 9
SIDE TO SIDE JUMPS

1 Week 7,8,9: 30 SECONDS
Place left foot on low beam. Primarily using your left leg,
jump up and over the beam, landing with right foot on the
low beam. Repeat action now using right leg to jump over
the beam. Perform as many reps as you can in 30 seconds.
(A weight around the waist may be added to increase intensity)
PARALLEL BAR DIPS

2 Week 7: 10 Reps.
Week 8: 12 Reps.
Week 9: 15 Reps.
A weight belt (5-10% of body weight) around the waist may
be added for increased difficulty for stronger gymnasts.
HAMSTRING CURLS WITH

3 RUBBER TUBING
Week 7: 10 Reps.
Week 8: 12 Reps.
Week 9: 15 Reps.
OR
Bring heel towards butt as far as possible.
Bend knee rapidly on a 2 count. Straighten
knee slowly on a 4 count.
CAST PULLS
4 Week 7: 10 Reps.
Week 8: 12 Reps.
Week 9: 15 Reps.
Hold weight in hands. (Barbell or ankle weights wrapped around a dowel).

NOTE: Maintain hollow body. Don’t arch back!
Squeeze abdomen and buttocks.
BENT KNEE CALF RAISES

5 Week 7: 20 Reps.
Week 8: 23 Reps.
Week 9: 25 Reps.
28
Week 7, 8, & 9
LEG LIFTS
6 Week 7: 10 Reps.
Week 8: 12 Reps.
Week 9: 15 Reps.
OR
For added difficulty for the stronger gymnast,
a small piece of foam may be squeezed between
the ankles. To increase intensity have gymnast
roll back farther and have the shins touch the bar.
REVERSE GRIP PULL-UPS

7 Week 7: 9 Reps.
Week 8: 11 Reps.
Week 9: 13 Reps.
DON T CHEAT! USE GOOD FORM.
Maintain a straight up and down motion. For added
difficulty, a small piece of foam may be squeezed
between the ankles.
UPPER BODY EXTENSION TO HORIZONTAL

8 Week 7: 10 Reps.
Week 8: 12 Reps.
Week 9: 15 Reps.
Overhang vault horse at your waist. Have

someone hold your legs down to the horse so
you don’t fall off. Clasp hands behind back or
head and lift body to horizontal. Don’t arch
back. Keep chin tucked while lifting. Squeeze
butt. If stong enough, hold last rep at horizontal for 5-10 seconds. A weight may be held across your
chest if increased difficulty is desired.
PARTIAL SIT-UPS WITH LEGS ON BLOCK

9 Week 7: 40 Reps.
Week 8: 45 Reps.
Week 9: 50 Reps.
Tilt pelvis to flatten back by squeezing

buttocks and lower abdominal muscles
(like in pelvic tilts performed during
weeks 1-3). Then raise head and shoulders
off the floor until shoulder blades leave the floor. Elbows should not be thrown forwards to help raise the
body. Try to keep the elbows perpendicular to head. Return to floor slowly and with control. For added
difficulty, arms may be held out over head, elbows next to ears.
29
Week 10, & 11
LEG EXTENSIONS
1 Week 10: 10 Reps.
Use a partner, rubber tubing or a weight machine if available.
Week 11: 12 Reps.
OR
ONE ARM PUSH-UPS

2 Week 10: 12 Reps.
Week 11: 15 Reps.
Keep elbows next to side.

Place one hand up on a block.
HIP ABDUCTION
3 Week 10: 10 Reps.
Week 11: 12 Reps.
Lying on side, tighten muscle on front of thigh,

then lift top leg 8 - 10 inches away from floor.
OR Use ankle weights or rubber tubing. Control the motion smoothly.
KIP PULL WITH WEIGHT (ELBOWS STRAIGHT)

4 Week 10: 10 Reps.
Week 11: 12 Reps.
Knees are bent to protect back. Raise weight

fast, then slowly lower weight down. Keep the
motion smooth.

5 Week 10: 40 Reps.
Week 11: 45 Reps.

Fast up, slow down.
30
Week 10, & 11
UPHILL SIT-UPS
6 Week 10: 25 Reps.
Week 11: 30 Reps.
Depending on your strength, the arms may be crossed over

the chest, placed behind the neck, or held over the head with
elbows next to the ears. Elbows should not be thrown forward.
Try to keep the elbows perpendicular to the head.
UPRIGHT ROWING
7 Week 10: 10 Reps.
Week 11: 15 Reps.
CONVULSIONS LYING ON STOMACH

8 Week 10: 15 Reps.
Week 11: 20 Reps.
If too easy, add more reps or add 1-3 pound ankle and wrist weights.
To improve form and increase difficulty, a small piece of foam may
be held between the ankles.
BICYCLE
9 Week 10: 40 Reps.
Week 11: 45 Reps.
(1 Rep. = Touching right elbow to left knee

and then left elbow to right knee.)
31
Week 12
ONE LEG SQUATS IN LUNGE POSITION

1 12 Reps.
Keep feet pointed straight forward and

hips square. Keep most of your weight
centered over the heel. May use weight belt
(5-10% of body weight) around the waist or
weights over the shoulder for added intensity.
In lunge position, knee cap (patella) should be
aligned between the 1st and 2nd toe.
ELEVATED FEET PUSH-UP ON AND OFF A LOW BEAM

2 10 Reps.
Using your hands, step up and off the low
beam. Alternate which hand you lead with.
(ex: left hand first up, right hand up, left
hand down, right hand down; then right
hand first up, etc.)
HIP ABDUCTION
3 Week 12: 17 Reps.

then lift top leg 8 - 10 inches away from floor.
OR Use ankle weights or rubber tubing. Control the motion smoothly.
PARALLEL BAR DIPS WITH

4 WEIGHT BELT
12 Reps.
Add a weight belt (5-10% of body weight) around the waist.

5 50 Reps.

Fast up, slow down.
32
Week 12
UPHILL SIT-UPS
6 35 Reps.
Depending on your strength, the arms may be crossed over

the chest, placed behind the neck, or held over the head with
elbows next to the ears. Elbows should not be thrown forward.
Try to keep the elbows perpendicular to the head.
PULL-UPS (REGULAR GRIP)

7 9 Reps.
DON T CHEAT!
Stay in good form. For added difficulty, a piece of
foam may be added between the ankles.
CONVULSIONS LYING ON STOMACH

8 25 Reps.
If too easy, add more reps or add 1-3 pound ankle and wrist weights.
To improve form and increase difficulty, a small piece of foam may
be held between the ankles.
BICYCLE
9 50 Reps.
(1 Rep. = Touching right elbow to left knee

and then left elbow to right knee.)
33
Week 13
ONE LEG SQUATS IN LUNGE POSITION

1 15 Reps.
Keep feet pointed straight forward and

hips square. Keep most of your weight
centered over the heel. May use weight belt
(5-10% of body weight) around the waist or
weights over the shoulder for added intensity.
In lunge position, knee cap (patella) should be
ELEVATED FEET PUSH-UP ON AND OFF A LOW BEAM

2 12 Reps.
Using your hands, step up and off the low
beam. Alternate which hand you lead with.
(ex: left hand first up, right hand up, left
hand down, right hand down; then right
hand first up, etc.)
HAMSTRING PUSH-UPS It is important to lean as far forward as possible before catch-

3 10 Reps. ing yourself with your hands. Try to use your hamstring as
much as possible to return to the upright position. Of course
you will need to push with your arms also.
PARALLEL BAR DIPS

4 WITH WEIGHT BELT
15 Reps.
Add a weight belt (5-10% of body weight) around the waist.
CALF RAISES
5 8 Reps.
Use a weight machine or apply weight to the shoulders

A 2 x 4 block of wood may be placed under the toes
to allow for greater range of motion.
34
Week 13
3-WAY CONVULSIONS
6 15 Reps. each way
If too easy: add more reps, add 1-3 pound ankle

and wrist weights, or a
piece of foam may be
added between the ankles.

7 11 Reps.
DON T CHEAT!
foam may be added between the ankles.
LAT. PULL BACKS

8 10 Reps.
Lie face down on a bench, hold a weight in each hand, pull weight up past
your buttocks. Palms face up towards the ceiling, OR, use rubber tubing.
OR
ALTERNATING 6 INCH LEG RAISE

9 15 Reps.
Begin with knees bent. Keeping buttocks and

stomach tight, slowly straighten one leg until
heel is 6-8 inches from the floor. Hold for 5
seconds. Repeat with opposite leg. Do not
allow your back to arch. Control your pelvis
similar to the pelvic tilt exercise you per-
formed earlier.
35
Week 14
LEG PRESS
1 8 Reps.
(Because of low reps, use a heavy weight.)

Do not bend knee more than 90¡. Keep feet pointed
straight forward, not turned out. Knee cap (patella)
should be aligned between the 1st and 2nd toe in the
bent knee position.
PIKED HANDSTAND PUSH-UPS

2 12 Reps.

3 12 Reps. ing yourself with your hands. Try to use your hamstrings as
much as possible to return to the upright position. Of course,
CAST PUSH PRONE WITH WEIGHT

4 10 Reps.
Raise weight quickly and then slowly lower the

weight. Control the weight so the motion
is smooth. A pad may be placed under the
waist to protect the back
CALF RAISES
5 10 Reps.

36
Week 14
3-WAY CONVULSIONS
6 20 Reps. each way
If too easy add more reps, add 1-3 pound ankle

and wrist weights, or a
piece of foam may be
placed between the ankles.

7 13 Reps.
DON T CHEAT!
foam may be placed between the ankles.
LAT. PULL BACKS

8 12 Reps.
Lie face down on a bench, hold a weight in each hand, pull weight up past
your buttocks. Palms face up towards the ceiling, OR use rubber tubing.
OR
ALTERNATING 6 INCH LEG RAISE

9 20 Reps.
Begin with knees bent. Keeping buttocks and

stomach tight, slowly straighten one leg until
heel is 6-8 inches from the floor. Hold for 5
seconds. Repeat with opposite leg. Do not
allow your back to arch. Control your pelvis
similar to the pelvic tilt exercise you per-
formed earlier.
37
Week 15
LEG PRESS
1 10 Reps.
(Use heavy weight since performing low reps.)

straight forward, not turned out. In the bent knee
position knee cap (patella) should be aligned
between the 1st and 2nd toe.

2 12 Reps.

CAST PUSH PRONE WITH WEIGHT

4 13 Reps.
Raise weight quickly and then slowly lower the

weight down. Control the weight so the motion
is smooth. A pad may be placed under the
waist to protect the back
CALF RAISES WITH WEIGHT

5 12 Reps.

38
Week 15
3-WAY CONVULSIONS
6 25 Reps. each way
If too easy: add more reps, add 1-3 pound ankle

and wrist weights, or a piece of foam may be
placed between the ankles.
ROPE CLIMB USING LEGS

7
Climb up and down. You are allowed to use your legs.
SLOW
FAST
STATIC BODY SHAPING ON STOMACH

8 Hold position for 40 seconds
If you are strong enough, place weights (1-3 pounds)

on your ankles and wrists, and/or hold a piece of foam
between your ankles. MAKE SURE TO SQUEEZE
THE BUTTOCKS AND TIGHTEN YOUR LOWER
ABDOMINAL MUSCLES WHILE HOLDING THIS
POSITION. GOOD FORM IS IMPORTANT!
6 INCH LEG RAISE

9 12 Reps.
Begin with knees bent then slowly bring both knees toward chest. Keeping stomach tight and squeezing
buttocks, extend legs without touching feet to floor. Heels should be 6 inches from the floor. Hold for 5
seconds and repeat. Do not allow your back to arch. This is a progression from the alternating 6-inch leg
raise. Remember to control your pelvis properly.
39
Week 16
ROLL AND JUMP (2 LEGGED)

1 12 Reps.
Jump as high as you can.

Try to maintain a hollow
body while in the air.

2 15 Reps.
HIP ADDUCTION
3 12 Reps.

then lift bottom leg 8-10 inches away from floor.
Use ankle weights or rubber tubing
PARTNER KIP/CAST WITH PARALLET BAR

4 10 Reps.
Use your shoulder muscles

and move forward and
back over the bar.
Keep the trunk tight.
ANKLE REBOUNDS (2 LEGGED)

5 15 Reps.
Concentrate on using your calves. Do not bend greater

than 30¡ at the knees. Jump as high as you can.
Be explosive! Keep trunk tight.
40
Week 16
SPEED LEG LIFTS IN 15 SECONDS

6
Perform as many leg lifts as you can in 15 seconds.

7 Climb up and down. You are allowed to use your legs.
SLOW
FAST
STATIC BODY SHAPING ON STOMACH

8 Hold position for 50 seconds

THE BUTTOCKS AND TIGHTEN THE LOWER
ABDOMINAL MUSCLES WHILE HOLDING THIS
POSITION. GOOD FORM IS IMPORTANT!
6 INCH LEG RAISE

9 12 Reps.
Begin with knees bent then slowly bring both knees toward chest. Keeping stomach tight and squeezing
buttocks, extend legs without touching feet to floor. Heels should be 6 inches from the floor. Hold for 5
seconds and repeat. Do not allow your back to arch. This is a progression from the alternating 6-inch leg
raise. Remember to control your pelvis properly.
41
Week 17

1 15 Reps.

HOLLOW PUSH-UPS FROM KNEES (LIKE SNAP DOWN)

2 10 Reps.
Place knees on block
and hands on floor.
Push up fast
enough so that your
hands leave the floor.
HIP ADDUCTION
3 15 Reps.

then lift lower leg 8-10 inches away from floor.
Use ankle weights or rubber tubing

4 12 Reps.

back over the bar.
Keep the trunk tight.

5 20 Reps.

42
Week 17

6

7
Climb up and down. You are allowed to use your legs.
SLOW
FAST
REVERSE CONVULSIONS OVER VAULTING BOARDS

8 12 Reps.

THE BUTTOCKS HARD AND TIGHTEN THE LOWER
ABDOMEN WHILE HOLDING THE UP POSITION.
GOOD FORM IS IMPORTANT!
WINDSHIELD WIPERS
9 20 Reps.
1-3 pound ankle weights and/or a piece of foam between your ankles may be added for increased
difficulty. Try not to let your feet touch the floor, but come as close to the floor as possible.
43
Week 18

1 18 Reps.


2 12 Reps.
and hands on floor.
Push up fast
enough so that your
hands leave the floor.
HAMSTRING CURLS WITH WEIGHT MACHINE

3 8 Reps.
Knee caps should be just off the end of the

bench. Bring weight to buttocks. Try to keep feet
pointing straight. Use of weight machine for
hamstring strength is important. A pad may
be placed under the hips to protect the back.
Raise weight up on a 2 count & lower down on a 4 count.

4 15 Reps.

back over the bar.
Keep you trunk tight.

5 25 Reps.

44
Week 18
HANGING CRUNCH WITH KNEES BENT

6 10 Reps.
Start with thighs parallel to the floor. Then, using your abdominal
muscles, carefully curl your lower back and bring knees towards
your chest. A half moon mat may be placed behind the neck and
shoulders to increase the gumnast s use of the abdominal muscles.
NARROW GRIP REVERSE PULL-UPS

7 10 Reps.
Keep arms close to ears. DON T CHEAT! Use good form.
For increased difficulty and to improve form, a piece of foam
may be placed between the ankles. Keep trunk tight by squeezing
buttocks and tightening stomach.

8 15 Reps.

WINDSHIELD WIPERS
9 25 Reps.
1-3 pound ankle weights and/or a piece of foam between your ankles may be added for increased
difficulty. Try not to let your feet touch the floor, but come as close to the floor as possible.
45
Week 19
SINGLE LEG SQUAT

1 10 Reps.
In the squat position, do not bend greater than

90¡ in your knee. Knee cap (patella) should be
HANDSTAND PUSH-UPS
2 10 Reps.
Hold a piece of paper/foam between ankles

for added difficulty. Keep trunk tight by squeezing
buttocks and tightening lower abdominal muscles.

3 10 Reps.

Raise weight on a two count and lower on a 4 count.
PLANCHE DIPS
4 10 Reps.
Use good form please.

5 8 Reps.

to allow for greater range of motion. Try to use more
weight than you used in weeks 13-15.
46
Week 19
HANGING CRUNCH WITH KNEES BENT

6 13 Reps.
Start with thighs parallel to the floor. Then, using your abdominal
muscles, carefully curl your lower back and bring knees towards
your chest. A half moon mat may be placed behind the neck and
shoulders to increase the gymnast s use of the abdominal muscles.
NARROW GRIP REVERSE PULL-UPS

7 12 Reps.
Keep arms close to ears. DON T CHEAT! Use good form.
For increased difficulty and to improve form, a piece of foam
may be placed between the ankles. Keep trunk tight by squeezing
buttocks and tightening stomach.

8 20 Reps.

SIDE CRUNCHES OVER THE HORSE

9 10 Reps.
May hold last rep of each set straight out, horizontal to the floor for
5-10 seconds. For added intensity, arms may be placed over
head with elbows next to ears.
47
Week 20
SINGLE LEG SQUAT

1 12 Reps.

HANDSTAND PUSH-UPS
2 12 Reps.
Hold a piece of paper/foam between ankles.

Keep trunk tight by squeezing buttocks and
tightening lower abdominal muscles.

3 12 Reps.

Raise weight on a two count and lower on a 4 count.
PLANCHE DIPS
4 12 Reps.
Use good form please.

5 10 Reps.

to allow for greater range of motion. Try to use more
weight than what you used in weeks 13-15.
48
Week 20
L SEAT LEG LIFTS

6 8 Reps.
WIDE REGULAR GRIP PULL-UPS

7 9 Reps.
Palms face forward. Stay in good form. Maintain a tight trunk by

squeezing buttocks and tightening lower abdominal muscles.
To improve form and increase difficulty, stronger gymnasts may
hold a piece of foam between the ankles.
SHOULDER FLEXION PRONE

8 10 Reps.
Raise arms from floor. Hold ankle weights (2-5 pounds) in hands.
Maintain the up position for 5 seconds before returning arms
to the floor. Keep trunk tight by squeezing buttocks and lower
abdominal muscles.

9 12 Reps.
5-10 seconds to add intensity. Arms may be placed over
your head with elbows next to your ears.
49
Week 21
SINGLE LEG SQUAT

1 12 Reps.

HANDSTAND PUSH-UPS
2 14 Reps.
Hold a piece of paper/foam between ankles

if added difficulty is desired. Keep trunk tight
by squeezing buttocks and tightening lower
abdominal muscles.
HIP EXTENSIONS
3 12 Reps.
For added intensity, a weight belt around

the hips may be used. Maintain a tight trunk.
The back should not be arched in the up
position.
4 PIKE PRESS HANDSTAND

10 Reps.
Use good form. Maintain a tight trunk.

5 12 Reps.
Use a weight machine or apply weight to the shoulders. A

2 x 4 block of wood may be placed under the toes to allow
for greater range of motion. Try to use more weight than
you used in weeks 13-15.
50
Week 21
L SEAT LEG LIFTS

6 10 Reps.

7 11 Reps.
Palms face forward. Stay in good form. Maintain a tight trunk by

squeezing buttocks and tightening lower abdominal muscles.
To improve form and increase difficulty, stronger gymnasts may
hold a piece of foam between the ankles.

8 12 Reps.
abdominal muscles.

9 15 Reps.
5-10 seconds. For added intensity, arms may be placed
over your head with elbows next to your ears.
51
Week 22
SINGLE LEG SPRINT

1
Using only one leg, sprint down vault runway and back without stopping.
HOLLOW PUSH-UPS BLOCKING WITH ARMS

2 10 Reps.
Start in push-up position, then quickly snap

arms over head and return to push-up position.
Maintain a tight trunk.
HIP EXTENSIONS
3 15 Reps.

The back should not be arched in the
up position.
PIKE PRESS HANDSTAND

4 12 Reps.
Use good form. Maintain a tight trunk.
DOUBLE LEG BOX JUMPS UP AND DOWN

5 As many as possible in 30 seconds.
¥ Box height 12—18 inches.
Jump up onto box (mat).

Only the front half of the foot should land on the box.
Then jump back down. Repeat quickly.
52
Week 22
STALDER LEG LIFTS

6 10 Reps.
For increased difficulty 1-3 pound ankle

weights may be added.
ROPE CLIMB IN L SEAT

7 3 times up and down SLOW
Climb rope up and down, keeping legs in an L seat or

piked straddle position. FAST

8 15 Reps.
abdominal muscles.
HIP RAISES
9 10 Reps.
Start in a piked position with feet pointed up. Raise feet

up to the ceiling by contracting lower abdominal
muscles and squeezing buttocks to rapidly curl lower
spine. (Hips should raise up quickly off the floor.) Hold the
top position briefly and lower back down on a controlled
two count.
53
Week 23
SINGLE LEG SPRINT

1

2 10 Reps.
Start in push-up position, then quickly snap

arms over head and return to push-up position.
HIP EXTENSIONS
3 18 Reps.

The back should not be arched in the
up position.
LEVER PULLS
4 8 Reps.
Pull hips up to the bar. Use good form.

Squeeze legs together. Maintain a tight trunk
abdominal muscles.
DOUBLE LEG BOX JUMPS UP AND DOWN

5 As many as possible in 30 seconds.

54
Week 23
STALDER LEG LIFTS

6 12 Reps.


7 3 times up and down
SLOW

piked straddle position.
FAST
UPPER BODY EXTENSION PAST HORIZONTAL

8 10 Reps.
Depending on strength of the gymnast, place hands across chest,

behind the back or neck, or straight over head. For the very strong
gymnast, a weight may be held across the chest for added intensity.
You may hold the last rep of each set for 5-10 seconds. Be careful
not to injure the back. Squeeze buttocks and tighten lower abdominal
muscles to help protect the back. Spread the curve out through the
entire spine.
HIP RAISES
9 12 Reps.
Start in a piked position with feet pointed up. Raise feet

up towards the ceiling by contracting lower abdominal
muscles and squeezing buttocks to rapidly curl lower
spine. (Hips should raise up quickly off the floor.) Hold the
top position briefly and lower back down on a controlled
two count.
55
Week 24
ROLL AND JUMP Roll and then come up on only

1 (SINGLE LEGGED)
one leg. They should try to
jump up, but they may only be
6 Reps. able to releve to demi point.
This is a very intense exercise.
It may be too difficult for many
of your gymnasts. If it is too
hard, then do 2 legged roll and
jumps, but increase the reps.
HANDSTAND PUSH-UP ON LOW BEAM

2 8 Reps.
Maintain good form by keeping trunk tight. Squeeze

buttocks and tighten lower abdominal muscles.
ISOMETRIC LEG SQUEEZES

3 10 Reps.
Attach rubber tubing to each leg. Lie face up.

Bring legs together quickly, squeezing them
together while holding a hollow position.
Hold for six seconds, then slowly let legs spread
apart. The tubing may be assembled with rings
of tubing at the ankle attachment site. Stronger
gymnasts use the last ring for added resistance.
LEVER PULLS
4 10 Reps.
Pull hips up to the bar. Use good form.

abdominal muscles.
DOUBLE LEG BOX JUMPS

5 UP AND DOWN
As many as possible in 30 seconds.

56
Week 24
STALDER LEG LIFTS

6 14 Reps.


SLOW
FAST

8 12 Reps.
Depending on strength of the gymnast, place hands across chest, behind

the back or neck, or straight over head. For added intensity for the very
strong gymnast, a weight may be held across the chest. You may hold the
last rep of each set for 5-10 seconds. Be careful not to injure the back.
Squeeze buttocks and tighten lower abdominal muscles to help protect the
back. Spread the curve out through the entire spine.
INVERTED SIT-UPS (HOCK HANG)

9 15 Reps.
For added resistance, a weight may be

held against the chest (but then decrease
the number of reps). Don t forget to
squeeze your buttocks to help protect
the back.
57
Week 25

1 (SINGLE LEGGED) one leg. They should try to
8 Reps.
able to releve to demi point.

2 10 Reps.


3 12 Reps.

LEVER PULLS
4 10 Reps.
Pull hips up towards the bar. Use good form.

abdominal muscles.
SINGLE LEG REBOUNDS

5 15 Reps.
Use your calves primarily, therefore, do not bend knee more

than 30¡. Jump as high as you can. Be explosive!
58
Week 25

6
PULL TO CHEST
7 10 Reps.
Maintain hollow body position. Keep body
parallel to floor. May use weight belt
(5-10% of body weight) around waist for
added intensity. Keep trunk tight. Squeeze
buttocks and lower abdominal muscles.

8 15 Reps.
Depending on strength of the gymnast, place hands across chest, behind

the back or neck, or straight over head. For added intensity for the very
strong gymnast, a weight may be held across the chest. You may hold the
last rep of each set for 5-10 seconds. Be careful not to injure the back.
Squeeze buttocks and tighten lower abdominal muscles to help protect the
back. Spread the curve out through the entire spine.

9 17 Reps.

the back.
59
Week 26

1 (SINGLE LEGGED)

2 12 Reps.


3 15 Reps.

REVERSE LEVER PULLS

4 8 Reps.
Pull hips up to the bar. Maintain a tight trunk

abdominal muscles. Keep legs together.
SINGLE LEG REBOUNDS

5 20 Reps.

60
Week 26

6
PULL TO CHEST
7 10 Reps.
Maintain hollow body position. Keep body
parallel to floor. May use weight belt
(5-10% of body weight) around waist for
added intensity. Keep trunk tight. Squeeze
buttocks and lower abdominal muscles.
BILATERAL HIP EXTENSION PAST HORIZONTAL

8 10 Reps.
Raise legs past horizontal. Squeeze buttocks and tighten lower

abdominal muscles to help protect the back. Spread the curve
out through the entire spine. Be careful not to hurt your back.
For stronger gymnasts, a piece of paper/foam may be placed
between the ankles.

9 19 Reps.

the back.
61
Week 27
JUMP LUNGES WITH A WEIGHT BELT

1 12 Reps.
Keep feet pointed straight forward.

Use good form. Use a 5-10 pound
weight belt around the waist. In the
lunge position, knee caps(patella)
should be aligned between 1st and
2nd toe.

2 10 Reps.

and hands on floor.
Push up fast enough
so that your hands
leave the floor.

3 8 Reps.

Raise weight on a 2 count & lower on a 4 count. Try to use more weight than in weeks 18-20.
REVERSE LEVER PULLS

4 10 Reps.
Pull hips up to the bar. Maintain a tight trunk

SINGLE LEG REBOUNDS

5 23 Reps.

62
Week 27
WINDSHIELD WIPER FROM HANGING PIKED POSITION

6 10 Reps.
Hanging from a bar with legs close to chest, perform the windsheild wiper
action with your legs. For increased difficulty (very hard) a piece of foam
may be placed between the ankles. Squeeze buttocks to help
protect the back.
BEHIND THE NECK PULL-UPS

7 8 Reps.
Palms face forward. Use good form. For increased difficulty,

and to improve form, a piece of foam may be placed between
the ankles. Maintain a tight trunk by squeezing buttocks and

8 12 Reps.

abdominal muscles to protect the back. Spread the curve
throughout the entire spine. Be careful not to hurt your back.
between the ankles.
PULL TO CANDLESTICK
9 10 Reps.
The better the hollow body form with less of a pike position, the harder the exercise is. For stronger gym-
nasts, a piece of foam/paper may be placed between the ankles and/or on the way down, stop at 10¡-30¡
from the floor and hold the position for 5-10 seconds.
FAST UP FEET POINTED SLOW DOWN
63
Week 28
JUMP LUNGES WITH A WEIGHT BELT

1 15 Reps.
Keep feet pointed straight forward.

Use good form. Use a 5-10 pound
weight belt around the waist. In the
lunge position, knee caps(patella)
should be aligned between 1st and
2nd toe.

2 12 Reps.

and hands on floor.
Push up fast enough
so that your hands
leave the floor.

3 10 Reps.

Raise weight up on a 2 count & lower down on a 4 count. Try to use more weight than in weeks 18-20.
REVERSE LEVER PULLS

4 10 Reps.
Pull hips up towards the bar. Maintain a tight trunk


5 8 Reps.
Use a weight machine or apply weight to the

shoulders. A 2 x 4 block of wood may be placed
under the toes to allow for greater range of motion.
Try to use more weight than during weeks 19-21.
64
Week 28

6 12 Reps.
protect the back.

7 10 Reps.


8 15 Reps.

abdominal muscles to help protect the back. Spread the curve
throughout the entire spine. Be careful not to hurt your back.
between the ankles.
PULL TO CANDLESTICK
9 12 Reps.
65
Week 29
LEG PRESS
1 8 Reps.
(Because low reps. are performed use a heavier weight)

position, knee cap (patella) should be aligned
between the 1st and 2nd toe.
HANDSTAND PUSH-UP
2 ON AND OFF A LOW BEAM
8 Reps.
Start in handstand position with a spotter.

Step up onto the low beam with your left
hand, then step up with your right hand.
Return to the floor, going down with your
left hand then your right hand. Repeat,
reversing the order, this time starting with
your right hand. Maintain a tight trunk by using your buttocks and lower abdominal muscles.

3 12 Reps.

Raise weight up on a 2 count & lower down on a 4 count. Try to use more weight than in weeks 18-20.
STRADDLE L PRESS HANDSTANDS

4 8 Reps.
Use good form.

5 10 Reps.

66
Week 29

6 14 Reps.
protect the back.

7 10 Reps.

PRONE ROWING 0R ROWING WITH TUBING

8 10 Reps.
Lay on a bench on your stomach. Pull weight

up from the floor. Keep your elbows next to
your sides.
OR
Wrap tubing around both fists. Pull arms back

while bringing shoulder blades together as if rowing
a boat. Keep your elbows next to your sides.
PULL TO CANDLESTICK
9 15 Reps.
67
Week 30
LEG PRESS
1 10 Reps.

position, knee cap (patella) should be aligned between the 1st and 2nd toe.
HANDSTAND PUSH-UP
10 Reps.



4 10 Reps.
Use good form.

5 12 Reps.

68
Week 30
LEG LIFT STOOP THROUGH

6 10 Reps.
For added difficulty, a piece of foam may be held between the ankles.
Squeeze buttocks and keep legs together.
NARROW REVERSE GRIP PULL-UPS

7 9 Reps.
Don t cheat yourself. Use good form. Palms face back. Arms kept
close to ears. Use a 5-10 pound weight belt. Place a piece of foam
between ankles if added intensity and better form is desired.
Maintain a tight trunk by squeezing buttocks and tightening lower
abdominal muscles.

8 12 Reps.

your sides.
OR


9 10 Reps.
5-10 seconds if added intensity is desired. Arms may be placed over
69
Week 31
LEG PRESS
1 12 Reps.

position, knee cap (patella) should be aligned between the 1st and 2nd toe.
HANDSTAND PUSH-UP
12 Reps.


much as possible to return to the upright position. Of course

4 12 Reps.
Use good form.
SINGLE LEG SPRINT

5
70
Week 31

6 12 Reps.
Squeeze buttocks and keep legs together.

7 11 Reps.
abdominal muscles.

8 15 Reps.

your sides.
OR


9 12 Reps.
71
Week 32
SINGLE LEG SQUAT

1 10 Reps.
Do not bend greater than 90¡ in your knee.

In the squat position, knee cap (patella) should
be aligned between the 1st and 2nd toe.
ONE HANDED HANDSTAND PUSH-UPS

2 6 Reps.
Keep legs together and trunk tight.

Squeeze buttocks and tighten lower abdominal
muscles. If this is too difficult, then perform
handstand push-ups on a low beam.

3 8 Reps.

Raise weight on a 2 count & lower on a 4 count.
Try to use more weight than in weeks 27-29.
CAST PULLS
4 10 Reps.
NOTE: Maintain hollow body. Don’t arch back. Squeeze buttocks

and tighten lower abdominal muscles.
SINGLE LEG SPRINT

5
72
Week 32

6 15 Reps.
Squeeze buttocks and keep legs tightly together.

7 13 Reps.
abdominal muscles.

8 12 Reps.


9 15 Reps.
73
Week 33
SINGLE LEG SQUAT

1 12 Reps.


2 8 Reps.


3 10 Reps.

CAST PULLS
4 12 Reps.

SINGLE LEG SPRINT

5
74
Week 33
STALDER LEG LIFTS

6 10 Reps.


7 8 Reps.
Use a 5-10 pound weight belt around the waist. Palms face forward.
Hands are more than shoulder width apart. For improved form and
increased difficulty a piece of foam may be held between the ankles.
abdominal muscles.

8 15 Reps.


9 15 Reps.

the back.
75
Week 34
SINGLE LEG SQUAT

1 12 Reps.


2 8 Reps.


3 12 Reps.

CAST PULLS
4 15 Reps.


5 8 Reps.

76
Week 34
STALDER LEG LIFTS

6 12 Reps.


7 10 Reps.
abdominal muscles.

8 20 Reps.


9 17 Reps.

the back.
77
Week 35

1 (SINGLE LEGGED)
SIT PRESS (MILITARY PRESS)

2 8 Reps.
¥ Spotter is mandatory if free weight is used.

¥ Use of machine is preferred.
NOTE: Some bench press machines can be adapted to function

as a sit press and leg press and even as a squat machine.
The weight may be brought to the chest instead of behind the neck.

3 10 Reps.

KIP PULL WITH WEIGHT (ELBOW STRAIGHT)

4 10 Reps.

quickly, then slowly lower weight. Keep the
motion smooth.

5 10 Reps.

what you used in weeks 28-30.
78
Week 35
STALDER LEG LIFTS

6 14 Reps.

WIDE REGULAR GRIP PULL-UPS WITH WEIGHT BELT

7 12 Reps.
abdominal muscles.

8 10 Reps.
Maintain the up position for 5 seconds before returning arms to
the floor. Keep trunk tight by squeezing buttocks and lower
abdominal muscles.

9 19 Reps.

the back.
79
Week 36, & 37
ROLL AND JUMP

1 (SINGLE LEGGED) Roll and then come up on only
Week 18: 10 Reps. one leg. They should try to
Week 19: 10 Reps. jump up, but they may only be
able to releve to demi point.
SIT PRESS (MILITARY PRESS)

2 Week 18: 10 Reps.
Week 19: 10 Reps.
¥ Spotter is mandatory if free weight is used.
¥ Use of machine is preferred.
NOTE: Some bench press machines can be adapted to function as a sit press and leg press and even
as a squat machine. The weight may be brought to the chest instead of behind the neck.

3 Week 18: 12 Reps.
Week 19: 15 Reps.

of tubing at the ankle attachment site. Stronger gymnasts use the last ring for added resistance.
KIP PULL WITH WEIGHT (ELBOW STRAIGHT)

4 Week 18: 12 Reps.
Week 19: 15 Reps.

quickly, then slowly lower weight. Keep the
motion smooth.

5 Week 18: 12 Reps.
Week 19: 15Reps.

what you used in weeks 28-30.
80
Week 36, & 37
LEG LIFTS WITH ANKLE WEIGHTS

6 Week 18: 10 Reps.
Week 19: 10 Reps.
Add 1-3 pound weights to the ankles.

Keep legs together and squeeze buttocks.

Climb rope up and down, keeping legs in an L seat or SLOW
FAST

8 Week 18: 12 Reps.
Week 19: 15 Reps.
Raise arms from floor Hold ankle weights (2-5 pounds) in hands.
Maintain the up position for 5 seconds before returning arms to
the floor. Keep trunk tight by squezzing buttocks and lower
abdominal muscles.
HOLLOW ROCKERS ROCK
9 Rock for 40 seconds.
For better form and increased difficulty, a piece of foam or

a 1-3 pound ankle weight may be placed between the ankles.
Keep legs together and squeeze buttocks.
81
82
Event Conditioning
Uneven Bars
83
Event Conditioning – Uneven Bars
Perform 1 Set of Each Exercise As Part of Your Warm Up
1 4
10-15 Reps 10-15 Reps
2 5
10-15 Reps
10 Reps
15-20 Reps
3 6
5 Sets of 5 Reps
84
7 10
10-15 Reps
10-15 Reps
10 Reps
9 11
SLOW
FAST
Repeat 3 Times 10 Reps
85
12 15 90¡
90°
60°
60¡
30°
30¡
0¡
0°
10 Reps
13
10-20 Reps
15-20 Reps 16
14
5-10 Reps
10-20 Reps
86
Plyometric
Programs
87
Plyometric Program #1
Repeat drills 1-5 three times in circuit order. Rest 1-3 minutes between drills. Use
the rest time to stretch.
RIM JUMPS
1 10 Reps.
Stand with feet shoulder width apart, squat down quickly

(do not squat lower than an 85 degree bend in the knees),
then jump up as high as possible. Repeat quickly, keeping
the time spent on the ground to a minimum. (Just like
repeatedly jumping up to touch a basketball rim.)
BOX DROPS
2 10 Reps.
This drill is meant to stimulate

the calf muscles not the quads.
Just STEP off the box (do not
jump off). Both feet should hit
the floor at the same time.
Land with knees only slightly
bent so they are not locked
out straight. Jump quickly up
as high as possible but only
use your calfs, do not even use
your arms; they should remain
next to your side.
DOUBLE LEG QUICK RESPONSE HOPS

3 10 Reps.
Perform short, very quick hops while keeping the feet together.
Primarily use the calf muscles. The hip and knees should only
be slightly bent. Keep the hops short and low to concentrate
on quickness. The arms are used in a short pumping action,
moving together, forward and backward at the same time, not
alternating one arm back and the other forward.
88
DEPTH JUMPS FOR HEIGHT

4 10 Reps.
Just STEP off the box (do not

jump off), keep both feet togeth-
er; bend at the knees and hips
to use your quads and calfs.
Jump forcefully upwards as fast
as possible keeping the time
spent on the ground to a mini-
mum. The arms should be
used to help with the jumping
action.
DOUBLE LEG BOX JUMPS UP AND BACK

5 As many as possible in 30 seconds
* Box height 12 - 18 inches.
Jump up onto box (mat). Only the front half of the foot
should land on the box. Then jump back down.
Repeat quickly.
89
Repeat drills 1-5 three times in circuit order. Rest 1-3 minutes between drills.
Use the rest time to stretch.
KNEE DRIVE
1 10 Reps.
Stand next to a box with left foot on the box. The

box should be short enough to prevent the knee from
being bent greater than 90 degrees. Jump up from
the box, driving the right knee up towards the chest
while extending the left leg. Try to get as much
height off the box as possible. In the downward
movement, the left leg slows the downward momen- PUSH UP
FROM ANKLE
tum so that the right leg barely touches the floor DRIVE THE
KNEE UP
before the process is repeated. The action off the
floor and box should be as fast as possible. Body
alignment is very important. Repeat the exercise
reversing the placement of the legs after each set.
DOUBLE LEG QUICK RESPONSE HOPS

2 10 Reps.
Perform short, very quick hops while keeping the feet

together. Use the calf muscles. The hip and knees should
only be slightly bent. Keep the hops short and low to
concentrate on quickness. The arms are used in a short
pumping action, moving together forward and backward at
the same time, not alternating one arm back and the other
forward.
DOUBLE LEG BOUNDING

3 1-2 floor passes (no more than 10 contacts per leg)
Begin this drill by just jogging. then powerfully explode off the ground with one leg while driving the other
leg forward. This is like exagerated sprinting with the goal being maximum distance per stride. The feet
should spend as little time on the floor as possible. Very swift and rapid leg motion off the ground and
almost gliding through the air.
DRIVE DRIVE
PUSH UP PUSH UP
90
POWER SKIPS
4 15 Reps. each leg
Begin by jogging, then skip forecefully by

driving one knee up and pushing up with DRIVE DRIVE
the opposite foot. Repeat to the other side.
Practice good running form. PUSH UP PUSH UP
RUNNING BOXES
5 As many Reps. as possible in 30 seconds.
Start with front half of right foot on a box (mat). Quickly

change so that now the front half of the left foot is on
the box. The foot making contact with the box should
occur at the same time as the foot contacting
the floor. Emphasize good running form.
The box should not cause the knee to bend greater than 90¡.
91
Repeat drills 1-4 three times in circuit order. Rest 1-3 minutes between drills.
Use the rest time to stretch.
WHEELBARROW
1 15 REPS
Perform short, very quick forward hops. Try not to bend elbows
greater than 45 degrees.
STALL BARS HOPS

2 10 REPS
Start in a piked position. Perform five short quick hops forward and then 5
more short quick hops backward toward the start position. (The 5 hops for-
ward and 5 hops backward equals the 10 reps for this exercise.)
WALL PUSH AWAY

3 15 REPS
Lean forward and fall toward a wall. Catch yourself with your hands against the
wall and then quickly push away from the wall and repeat. Allow your elbows to
bend close to 90 degrees

4 10 REPS
Start in push-up position, then quickly snap arms over head and return to push-up position.
92
Rehabilitation
Exercises
93
94
Rehabilitation Exercises
The following section on rehabilitation exercises is divided into three areas: upper extremity, lower
extremity, and the back/trunk. The ankle and wrist are the most frequently injured body regions in
gymnasts (8, 12, 13). Therefore, these exercises aid primarily in the rehabilitation of minor injuries to
these joints. Therapeutic exercises for the ankle, shin, wrist, and back have been published in past
issues of the United Stated Elite Coaches Association For Women s Gymnastics Newsletter (16, 17, 18).
It is my experience that, in most cases, many gymnasts will not be evaluated by a doctor for minor
injuries. Frequently, if a physician sees the injury, the gymnast is simply told, "Do not do gymnastics for
the next 3-4 weeks." Exercises are not given to the gymnast. It is also assumed that the gymnast, after
not practicing for the past several weeks, is to return to full practice. No guidelines are given as to how
the gymnast should progress back into the sport. It is then left to the coach and/or athlete to develop their
own rehabilitation program.
The purpose of the rehabilitation section is to allow you, the coach, to have a reference source for thera-
peutic exercises. If a gymnast sustains a minor injury or has a chronic "soreness" but for whatever
reason does not see a sports oriented health care professional and/or does not receive exercises, these
exercises can be copied for them to use. You can write in the number of sets and repetitions (reps) you
want them to do, add any additional exercises, or cross out ones you do not want them to do. In this
manner the program can be customized for the gymnast. The main point is to give the gymnast some
guidance on how to therapeutically strengthen herself safely. The drawings are great because the
gymnast will better understand the exercises you wish her to perform.
The following programs were developed with the understanding that minimal guidance and supervision
will realistically occur. Therefore, the programs were kept as basic as possible and yet still are effective.
Certainly, there are many more exercises that could be added with other equipment and with greater
complexity. I chose not to include these exercises because in general an athletic trainer or physical
therapist will not be present to supervise these exercises. (In most cases, I felt the gymnast would be
lucky to have a coach glance in her direction every now and then!) It was very difficult to compile these
programs knowing that in some cases gymnasts as young as 8 years old may be asked to do these
exercises with minimal supervision. It is important to remember, however, that if the gymnast cannot
perform the exercise properly than they should not do the exercise. It is highly recommended that the
coach periodically monitor the progress of these exercises. This actually becomes mandatory with the
younger gymnasts. The better the gymnast is supervised to make certain the exercises are performed
properly and safely, the quicker the gymnast will recover from her injury.
These programs contain primarily isotonic exercises. Very early stages of more significant injuries
(i.e. injuries that required surgery or casting) may call for the use of many isometric exercises. Isometric
exercises were kept to a minimum in this book. If an injury was that significant, the majority of gymnasts
would be instructed by their doctor/trainer on the appropriate exercises. Remember, these are just
generalized plans meant to help the majority of the most common minor injuries that gymnasts sustain.
Prevention of injuries is the main reason why this book is written. Gymnasts that follow a proper
conditioning program may have fewer injuries because their bodies have been strengthened appropriate-
ly. The same exercises that I have listed as rehabilitation exercises can be used as injury prevention
exercises. Develop your own injury prevention program by having your gymnasts perform several of
these exercises on a daily bases.
I have purposely detailed several methods to strengthen the same body part (i.e. using rubber tubing,
free weights, ankle/wrist weights, towels, etc.). This will allow you a variety of ways to incorporate an
injury prevention strengthening program into your practice sessions. Whenever a gymnast is required to
wait in line or rest between turns, have some equipment available for them to perform these exercises. If
tubing cannot be attached to an appropriate object then use the towel exercises or the free weights. Be
creative and adapt these exercises into your program. If the gymnasts become bored with performing the
exercise one way then select a different method to strengthen the same area. Try changing the exercises
95
periodically as to prevent boredom and accommodation to the same exercise from occurring. Develop
three or four different programs based on the exercises contained in this book. Keep these programs in a
separate "Injury Prevention Folder". Every 1 to 3 months remember that this folder exists and change the
exercise program!
Of course, flexibility training should also be included. However, for now primarily the strengthening
exercises will be shown. Most gymnastics coaches know how to stretch a gymnast fairly well and I
thought that the strengthening exercises would be more practical.
UPPER EXTREMITY REHABILITATION EXERCISES
The following is just a generalized rehabilitation protocol that may prove beneficial for minor injuries. Of
course, medical attention from a sports oriented physician, therapist, or athletic trainer should be
sought after any injury. This is not meant to substitute for professional care. Besides performing
the strengthening exercises listed, stretches should also be done. These stretches should not elicit pain
in the injured area. It is preferred that the stretches be performed prior to and at the completion of each
rehabilitation strengthening session.
The upper extremity rehabilitation program has been divided into three main sections. The first main
section includes free weight and resistive tubing exercises. The second section consists of weight
bearing exercises. Proprioceptive exercises comprise the third section. It is important for a gymnast to
successfully pass through each one of these sections to completely rehabilitate an upper extremity injury.
In the vast majority of circumstances coaches will have their gymnasts perform many of the exercises
included in the first section of this rehabilitation program. However, the exercises described in the weight
bearing and proprioceptive sections are not included. As you know, gymnastics requires the gymnast to
spend a great deal of time supporting their body by their arms. Therefore, it is very important for a gym-
nast to include weight-bearing exercises in their rehabilitation program. This leads to a very important
question, "How do I progress my injured gymnast back to full practice?" I have developed some simple
generalized guidelines to help coaches make a more informed choice on how to accomplish this progres-
sion. The main principles stated in this progression can be applied to any injury.
When the gymnast is able to perform the floor press-up exercise pain free then she can attempt holding
a handstand against the wall. If the handstand is pain free then front and back walkovers may be
attempted. Once the handstand can be held for one minute, the gymnast may attempt to walk on her
hands on the floor. Progress to performing handstand walks on a trampoline or tumble trampoline. This
helps to improve the gymnast s proprioception and the stability of her upper extremity.
Cartwheels may be started after walkovers are successfully completed pain free. Sometimes cartwheels
can be performed before walkovers. This depends on the gymnast s skill level with the walkovers.
Improperly performed walkovers may create torque in the upper extremities as the gymnast struggles
with the skill. The actual force transmitted through the upper extremities should be less with a properly
executed walkover then the cartwheel because it is a two-handed support skill. The cartwheel does
require single arm loading during part of the skill.
By the time cartwheels are started, the gymnast should have enough strength to perform a push-up pain
free. The push-up requires the gymnast to exercise her elbow through a greater range of motion than a
cartwheel. Thus, this may actually cause more problems for an elbow injury then performing the
walkover. (Remember, this is just a gross generalization of a standard progression return to tumbling.)
Before attempting the round-off, have the gymnast gradually increase the speed of the cartwheel. Before
round-offs are attempted, the gymnast should be able to walk on her hands by this phase.
96
Back and front handsprings are next. The gymnast should have enough strength to perform piked hand-
stand push-ups pain free before attempting the handsprings. The piked handstand push-up does require
the gymnast to perform a larger range of motion in the elbow than the handspring skills require. Thus, it
may be more difficult to perform for a gymnast returning from an elbow injury than the handspring itself.
However, it is important to have the strength necessary to perform the piked handstand push-up. If the
gymnast should bend at her elbows while performing the back handspring you would not want her arms
to "give out" causing her to fall on her head. Thus, strength throughout the full range of elbow motion is
important. Handspring step-outs should be performed successfully pain free before attempting the two-
foot landing of a regular handspring.
Work on proper form of the round-off and handspring before combining them together in backwards
tumbling. Gradually increase the force of the round-off and handspring improving the velocity and power
of the rebound at the completion of the skill. Once the rebound appears strong and she demonstrates
good form then attempt to combine the skills (i.e. round-off back handspring and/or two front handsprings
in a row). Next, gradually increase the force and velocity of the combination. Once she has good form
and her rebound is forceful enough, a back tucked salto or front layout salto may be attempted. Gradually
increase the difficulty of the tumbling skills from this point. If a tumble trampoline is available, the tumbling
progression may be done with this training aid before being placed on the floor. I highly encourage the
use of tumble trampolines in the rehabilitation of injuries. They serve many functions including proprio-
ception training.
During this progression to full tumbling, set an upper limit of the number of repetitions of each skill. By
setting this upper limit, increased irritation to the injured area can be avoided. For example, at first have
the gymnast perform 0 - 5 round-offs and 0 - 5 front/back handsprings. The gymnast should stop once 5
reps of the skill have been performed. Then, if there is no increased soreness the next training day, the
gymnast may increase the number of repetitions. I recommend using the progression of 0-5 reps then
progress to 0-10 reps. Once able to perform 10 reps of a skill pain-free, the gymnast may progress to a
more difficult skill or combine skills the next training day. Remember, even though there may be no pain
while performing the skill, the pain could develop later in the day. The gymnast might then have
increased soreness the next training day. That is why it is important to wait until the next training day
before progressing. Because the range begins at zero, if pain develops before the completion of the
allowed repetitions, the gymnast should stop. Having the gymnast train until pain develops in the injured
area can cause increased tissue damage. This will slow down the recovery time of the injury.
Progress the range up to 10 reps. Once 10 round-offs and 10 handsprings can be performed pain free,
with good form and velocity, then the gymnast may attempt combining these skills together. This process
is applied to every new skill attempted on each event until the injury is fully rehabilitated. Do not forget
that if you add 2 new skills/drills on each event then you have actually added 8 new skills/drills. If 5 reps
of each skill are performed then a total of 40 additional reps have been added. This may be too much for
the injury. All too often a coach may only look at the individual event they are coaching and forget that the
gymnast has to progress on other events also. Thus, it is important to look at what is being done on all
four events combined.
97
I. UPPER EXTREMITY FREE WEIGHT AND RESISTIVE TUBING EXERCISES
These rehabilitation exercises have been divided into two general groups. The wrist and elbow are
included in the same group because many of the muscles that control the wrist have their origin around
and, thereby influence, the elbow joint. The second group consists of the shoulder complex. Because
of the complexity of the shoulder, the rehabilitation program for it is more involved than the wrist/elbow
program.
Where appropriate, the use of free weight may be substituted for the rubber tubing. They should perform
these exercises in a pain free range of motion. If pain develops, decrease the resistance and/or decrease
the range of motion involved with the drills. If pain is still present, then stop the exercises. General
muscle soreness from performing these exercises, however, is to be expected.
A. WRIST AND ELBOW EXERCISES
In general, each exercise in this section should be attempted. The only exercises that duplicate the same
action are the pronation/supination exercises. It is not necessary to perform these actions with rubber
tubing and with a hammer. Select the method that appears to have the greatest affect on the muscles.
It is recommended that 2-4 sets of 10-40 reps be performed for each of these exercises. In the initial
stages of rehabilitation it is always better to start with higher reps and minimal resistance. Begin with 2
sets of 40 reps and progress to 4 sets of 40 reps using very light resistance. As the gymnast becomes
stronger gradually decrease the number of reps and increase the resistance. A good maintenance proto-
col would be 3 sets of 10-15 reps. Remember; the gymnast will also need to progress through the weight
bearing and proprioception exercise programs also. These programs may be started once the gymnast is
able to perform 4 sets of 40 reps of the exercises included in this first section.
WRIST FLEXION
Wrap tubing around hand and step on the other end or secure it to the floor.
Place forearm on the thigh. The hand should hang over the knee with the palm
facing up. Start with wrist bent towards the floor, then move wrist upwards
raising hand away from floor on a 2 count. Lower on a 4 count.
(Hand held weights may be used instead of tubing.)
PERFORM _____ SETS OF _____ REPS.
WRIST EXTENSION
Place forearm on the thigh. The hand should hang over the knee with the palm
facing down. Start with wrist bent towards the floor, then move wrist upwards
(Hand held weights may also be used instead of tubing.)
98
RADIAL DEVIATION
Place forearm on the thigh. The hand should hang over the knee with the thumb
pointing up. Start with wrist bent towards the floor , then move wrist upwards
ULNAR DEVIATION
Place forearm on the thigh. The hand should hang over the knee with the thumb
pointing down. Start with wrist bent towards the floor, then move wrist upwards
away from the floor on a 2 count. Lower on a 4 count.
SUPINATION
Grasp one end of the tubing and step on the other end or secure
it to the floor. Place forearm on thigh with the wrist hanging over
the knee. Stabilize the forearm with the opposite hand. Start
with palm facing down. On a 2 count, twist forearm so that palm
faces up, then return to the start position on a 4 count.
PRONATION
Grasp one end of tubing and step on other end or secure it to
the floor. Place forearm on thigh with the wrist hanging over the
knee. Stabilize the forearm with the opposite hand. Start with
palm facing up. On a 2 count, twist forearm so that palm faces
down, then return to the start position on a 4 count.
99
PRONATION / SUPINATION WITH A HAMMER
Grasp a hammer in your hand. In a controlled manner, rotate
forearm clockwise and counterclockwise repetitively on a 4
count. (Rubber tubing can be attached to the head of the
hammer to create increased resistance.)
HAND CRUNCHES
Grasp an object (rolled towel, tennis ball, racquet ball, silly putty, or
therapy putty) in your hand. Squeeze the object as hard as you can
then relax your hand.
REPEAT FOR _____ MINUTES.
BICEPS CURLS (ELBOW FLEXION)

Attach tubing to the center of a dowel (i.e. broomstick handle).
Grasp the dowel with both hands. While keeping elbows next to
the body, curl the dowel up from your thighs toward your chest.
Curl up on a 2 count and lower on a 4 count. This can also be
done using one arm at a time grasping the tubing with your hand
instead of using the dowel. (Hand held weights may easily be
used instead of tubing.)
TRICEPS EXTENSION (ELBOW EXTENSION)

Grasp a weight (or tubing) in your hand. Lean forward and support
yourself on a table. Start with upper arm extended so it is parallel with the
floor, elbow flexed ninety degrees, and hand pointing to the floor. While
maintaining the upper arm in its parallel position, extend at the elbow on
a 2 count. Return to the start position on a 4 count.
100
B. SHOULDER COMPLEX EXERCISES
The shoulder complex consists of four articulations: the glenohumeral joint, the acromioclavicular joint,
the sternoclavicular joint, and the scapulothoracic articulation. Because of the complicated nature of this
area, rehabilitation of the shoulder is much more involved than the wrist and elbow. Thus, the program
has been divided into three phases. The first phase consists of some basic scapular stabilization exercis-
es, simple isometrics, rotator cuff exercises and fundamental shoulder movements. The second phase
slightly increases the level of difficulty by involving rubber-tubing exercises with the arm traveling through
raised (abducted and forward flexed) positions. In cases of more minor shoulder injuries the first and
second phases may be combined. The third phase is the most complex. It incorporates functional and
sport specific exercises.
The exercises in the first and second phases should be performed with a slow-controlled 2 count for both
the concentric and eccentric movements. It is important not to emphasize the eccentric contractions
during the early phases of rehabilitation. Eccentric contractions may transmit unwarranted increased
tension to the musculotendinous structures (24). This may cause pain to the injured area. The gymnast
should perform 2-4 sets of 10-40 reps of these exercises except for the prone shoulder flexion/extension
and prone flies. For these, she should use very light resistance at first and perform 2 sets of 40 reps.
Once 4 sets of 40 reps are accomplished then the resistance should be increased as the reps are
decreased. A good maintenance level would be 3 sets of 10-15 reps.
For the three prone exercises, it is recommended that 2-3 sets of 10-20 reps be performed. The prone
shoulder flexion exercise is very important because it strengthens the lower fibers of the trapezius
muscle. This portion of the trapezius muscle is commonly found to be weak and dysfunctional (10).
If pain is present when performing the internal and/or external rotation exercises, a small towel roll may
be placed between the arm and the gymnast s side. This position of slight abduction may relieve some
stress applied to the supraspinatus tendon, thereby reducing pain (10).
Included in the second phase are elbow flexion and extension exercises. These exercises can be
performed with a 4 count for the eccentric portion of the drills without too much concern regarding
overloading the musculotendinous structures as mentioned above.
The third phase is the advanced phase of the rehabilitation process. Proprioceptive neuromuscular
facilitation (PNF) techniques are incorporated. The four PNF exercises included are a very important part
of a complete shoulder rehabilitation program. These exercises are based on the principles of functional
human anatomy and neurophysiology (24). The details of this process will not be discussed here. Just be
aware that it is very important that these exercises be performed correctly.
Gymnastic specific exercises are also included in the third phase. The kip pull and cast push exercises
should be familiar to you. However, I have created a new exercise that is called "whole body band". This
exercise is meant to be very specific for gymnastics and will be discussed in a separate section after the
third phase of shoulder exercises.
101
For completeness, general shoulder exercises have also been added. However, because this is
rehabilitation and not conditioning certain items need to be brought to your attention. When performing a
sit press (military press), if you bring the weight to a position behind the neck, increased pressure to the
shoulder complex may occur and create pain in the injured shoulder (22). If this occurs, bring the weight
to the chest instead of behind the neck. Once again, remember, this is rehabilitation not conditioning. The
bench press exercise should be approached with caution. If the elbows are allowed to drop below the
level of the bench, extra stress is placed on the anterior shoulder joint which may cause pain to the
injured shoulder (22). The same is true if rubber tubing is used and the elbows are allowed to pass
behind the mid-line of the gymnast s sides. With the rowing exercises, be careful not to allow the elbows
to pass too far behind the back since this can place increased pressure on the anterior portion of the
shoulder capsule (22). This may aggravate the injured shoulder.
During the third phase, the eccentric portion of most exercises will be emphasized. A 2/4 count will be
instituted as opposed to the 2/2 count used with the majority of the exercises in the first two phases.
Proper eccentric contraction of the muscles is critical for effective deceleration of limb motion (24). Thus,
it is important for eccentric activity to be incorporated in the rehabilitation program at the appropriate time.
It is recommended that 2-3 sets of 10-30 reps be performed for each of these exercises. Begin with 2
sets of 30 reps and progress to 3 sets of 30 reps using very light resistance. As the gymnast becomes
stronger gradually decrease the number of reps and increase the resistance. A good maintenance proto-
col would be 3 sets of 10-15 reps.
102
(First Phase)
FIRST PHASE
INTERNAL ROTATION
Grasp one end of tubing and attach the other end to an immovable object.
Start with arm externally rotated. Rotate arm in towards abdomen on a 2
count and return to starting position on a 2 count. The elbow should remain
next to the side and flexed ninety degrees throughout the exercise.
EXTERNAL ROTATION
Start with arm internally rotated. Rotate arm out away from the abdomen on
a 2 count and return to starting position on a 2 count. The elbow should
remain next to the side and flexed to ninety degrees throughout the exercise.
FORWARD FLEXION
Start with the arm extended behind the body. Pull tubing forward on a 2
count and return to the starting position on a 2 count.
SHOULDER EXTENSION (STANDING)

Start with arm flexed forward. Pull tubing backward on a 2 count and return
to the starting position on 2 count.
103
(First Phase)
SHOULDER EXTENSION (PRONE)

Lay face down (prone) with arms next to sides. Raise arms up
6 - 8 inches with thumbs pointing down. Hold top position for 5
seconds, then slowly lower. A weight (1 - 5 pounds) may be
held in each hand.
SHOULDER FLEXION (PRONE)

Lay face down (prone) with arms over the head at a thirty
degree angle from the head. Raise arms up 6 - 8 inches with
thumbs pointing up. Hold top position for 5 seconds, then slowly
lower down. A weight (1 - 5 pounds) may be held in each hand.
PRONE FLIES
Lay face down (prone) with arms straight
out from the sides (perpendicular) with
thumbs pointing up. Raise arms up 6 - 8
inches. Hold top position for 5 seconds,
then slowly lower. A weight (1 - 5
pounds) may be held in each hand.
SHOULDER SHRUGS
With arms next to sides, shrug shoulders up on a 2 count and lower on a 2 count.
Hold a weight in each hand or use rubber tubing.
ARM PUSH - UP
Lie face up with shoulders resting on the floor. Arms are pointing toward
the ceiling with the elbows extended. While holding a weight in each
hand, push the weight straight up on a 2 count and return on a 2 count.
(This is the same action as the one performed during a wall press - out .)
104
(Second Phase)
SECOND PHASE
“EMPTY CAN”
(ABDUCTION IN THE PLANE OF THE SCAPULA)
Begin with weights held next to the sides of your thighs. Point the thumb
down towards the ground (as if you were emptying a can of soda-pop) while
you raise the weights to shoulder level. At the top position the arms should
be at a thirty degree forward angle. Raise the weight up on a 2 count and
return to the start position on a 2 count.
SHOULDER ABDUCTION
Start with arm adducted with hand in front of the opposite hip. On a 2 count,
swing arm across the body (abduction). Return to the start position on a 2
count.
SHOULDER ADDUCTION
Start with arm abducted at least 45 degrees. On a 2 count, bring hand in
towards the thigh (adduction). Return to the start position on a 2 count.
SHOULDER HORIZONTAL EXTENSION

Start with arm flexed (similar to adduction) across the chest with thumb
pointing up. Keeping arm parallel to the floor, swing arm back across the
body on a 2 count (horizontal extension is similar to an abduction
movement). Return to the start position on a 2 count.
105
(Second Phase)
SHOULDER HORIZONTAL FLEXION

Start with arm extended straight out from the side with thumb pointing up.
Keeping arm parallel to the floor, swing arm across the body on a 2 count
(horizontal flexion is similar to an adduction movement). Return to the start
position on a 2 count.
BICEPS CURLS (ELBOW FLEXION)

Attach tubing to the center of a dowel (i.e. broomstick
handle). Grasp the dowel with both hands. While keeping
elbows next to the body, curl the dowel up from your
thighs toward your chest. Curl up on a 2 count and lower
on a 4 count. This can also be done using one arm at a
time grasping the tubing with your hand instead of the
dowel. (Hand held weights may easily be used instead of
tubing.)
TRICEPS EXTENSION (ELBOW EXTENSION)

Grasp a weight (or tubing) in your hand. Lean forward and support yourself
on a table. Start with upper arm extended so it is parallel with the floor,
elbow flexed ninety degrees, and hand pointing to the floor. While maintain-
ing the upper arm in its parallel position, extend at the elbow on a 2 count.
Return to the start position on a 4 count.
106
(Third Phase)
THIRD PHASE
UP & IN DIAGONAL (PNF D1 FLEXION)
Start with arm slightly out from the side (abducted) with the palm facing
backwards (arm is internally rotated). Swing arm on a diagonal up and in
towards the opposite shoulder while externally rotating the arm at the same
time. This will allow the palm to continue to face backwards throughout the
movement. Swing arm up on a 2 count. Return arm to the start position
following the same pathway while internally rotating the arm so that the palm
faces backwards and towards the ear. Return to the start position on a 2
count.
DOWN & OUT DIAGONAL (PNF D1 EXTENSION)

Start with arm crossed over the chest and above the opposite shoulder. On
a 2 count, swing arm down and out on a diagonal pattern towards the hip.
The arm should rotate (internally) to maintain the palm facing backwards
throughout the motion. On a 2 count, return the arm to the start position
following the same pathway. Make sure the palm continues to face back-
wards by rotating (externally) the arm.
UP & OUT DIAGONAL (PNF D2 FLEXION)

Start with arm over opposite hip with palm facing backwards and thumb
pointing to your front pocket of your pants. On a 2 count, raise arm
diagonally up and out. Rotate the arm (externally) so that at the top
position the palm faces forwards. Return the arm to the start position
following the same pathway on a 2 count.
DOWN & IN DIAGONAL (PNF D2 EXTENSION)

Start with arm overhead, palm facing forward, and abducted as shown.
On a 2 count, swing arm down and in towards the opposite hip while rotating
(internally) the arm so that the palm faces backwards in the down position.
On a 2 count, return to the start position following the same pathway while
rotating (externally) the arm so that the palm faces forward in the up posi-
tion.
107
(Third Phase)
MILITARY PRESS WITH A SHOULDER SHRUG

Grasp tubing in each hand and secure the other ends to the floor. Start with
hands next to shoulders as shown. Press up over head as far as possible to
ensure the angle between the arms and head is minimal (no space between
the arms and the head is seen). Press up on a 2 count, hold the up position
for 5 seconds and then lower down on a 2 count.
KIP PULL
Start either in the hollow body position with
arms stretched over the head (elbows near
the ears) or with knees bent to take pressure
off the back. Perform a kipping motion swing-
ing the arms towards the hips on a 2 count
and return to the start position on a 4 count. OR
(Weights or rubber tubing may be used.)
CAST PULL
The cast pull can be performed three different
ways. Start lying on the floor using rubber
tubing. Progress to standing and using
weights once the tubing is easy. Do not arch
the back when performing this exercise.
Lying face down (prone) on a bench is the OR
final progression of this skill. Perform the
casting (clear hip) motion swinging the arms
over the head
OR
108
(Third Phase)
SHOULDER EXTENSION PRONE ON A BENCH

Lie face down (prone) on a bench. Start
with weight pointing towards the floor. On
a 2 count, raise the weight to the buttocks.
The palms should be facing the ceiling in
the up position. Lower the weighton a 4
count.
INTERNAL ROTATION AT 90 DEGREES

Position arm at a 90 degree angle to the side of the body (90 degrees of
abduction). The elbow is flexed to 90 degrees and can be supported on a
table. Start with the palm facing forward (arm in external rotation). On a 2
count, (internally) rotate the arm so the palm now faces the floor. Return
to the start position on a 4 count.
EXTERNAL ROTATION AT 90 DEGREES

Position arm at a 90 degree angle to the side of the body (90 degrees of
abduction). The elbow is flexed to 90 degrees and can be supported on a
table. Start with the palm facing down (arm in internal rotation). On a 2
count, (externally) rotate the arm so the palm now faces forward. Return
to the start position on a 4 count.
109
(Third Phase)
ROWING
The rowing action can be performed either with tubing or weights. When using tubing, start with arms
fully stretched out in front of the body (scapulas are fully protracted). Thumbs should be pointing up
toward the head. On a 2 count, pull arms
back keeping the elbows in next to the sides.
Be careful not to allow the elbows to pass too
far behind the back because this places
increased pressure on the anterior portion of
the shoulder capsule. Return to the start
position on a 4 count. When using weights
follow the same guidelines as described
above.

OR
BENCH PRESS
Use weight or rubber tubing as shown to per-
form a bench press. If lying on a bench, keep
the knees bent as shown to protect the back.
Raise the weight on a 2 count and lower on a
4 count. Use light to medium resistance.
Work on good form and technique.
OR
SIT PRESS
(MILITARY PRESS)
Using either a machine or hand held weights perform a
sit press (military press). Raise the weight on a 2 count
and lower on a 4 count. Use light to medium resistance.
Work on good form and technique.
110
111
C. WHOLE BODY BAND EXERCISES
The whole body exercise was developed to assist in establishing strength and proper form in the
handstand position. The key to accomplishing this exercise correctly is to maintain flat arm pits (axilla),
flat ribs, and flat hips. The gymnast should not pike (have an angle) at these body regions when perform-
ing the perfect handstand. The body should be in straight alignment to allow for enhanced balance and
better transmission of forces through the body.
Figure 1 diagrams a side view of the gymnast standing with the whole body band in place. The band is a
rubber band. It has the trade name of THERA-BAND. It is similar to rubber tubing but instead of being
tube shaped it is shaped into a wide band. There are various strengths of this band. Use a strength that
is appropriate for the gymnast. Also, you can increase the resistance by tying the band into a smaller cir-
cumference. The smaller the circumference of the band the more resistance the gymnast will feel. Do not
tie the band into too small a circumference. This may predispose the band to tear. When standing place
the band around the heels and stretch the band up over the fingertips as shown in Figures 1 & 2. The
band should stay in mid-line of the body as shown in Figure 1.
Figure 2 shows the start position of the gymnast when standing. The arms are positioned over the head
with a space between the arms and the head. Figure 3 shows the end position of the gymnast when
standing. The action the gymnast performs is a shoulder shrug to force the arms next to the head. The
gymnast should extend the fingers towards the ceiling while shrugging the shoulders up. At the same
time the athlete tries to maintain a position of "flat arm pits" so they are not piking at the shoulders.
Furthermore, the ribs should be flat so the back is not arched and the hips should be flat to prevent a pike
in the hips. This is accomplished by tightening the buttocks, abdominal, mid back and rib muscles. Figure
6 demonstrates a gymnast with a piked shoulder angle, elevated ribs, arched back and piked hips. Figure
7 demonstrates a gymnast in the proper alignment. The gymnast performs 3 sets of 10 - 30 reps in this
manner to develop good alignment and local muscle endurance.
Figures 4 and 5 demonstrate the same action except the gymnast is lying on her back. The gymnast
may also progress to perform the exercise lying on her abdomen. The position is exactly the same as
when standing except the tubing is placed around the toes with the toes pointed instead of around the
heels. The gymnast may perform 3 sets of 10 - 30 reps in this position, also.
Figure 6, as stated above, demonstrates the gymnast in the improper position while lying on a folded
panel mat. Figure 7 diagrams how to maintain proper body alignment. The coach may push on the gym-
nast s ribs to flatten the back and decrease the pike in the shoulders and hips. However, Figure 7 pic-
tures the gymnast with a band around her chest just below her breasts which circles around the gymnast
and the panel mat. This band applies pressure to the gymnast s chest aiding her in keeping better form
until she learns to perform the activity better. This may assist the coach so he/she does not have to con-
stantly position the athlete.
Figure 8 diagrams a shoulder stretch while maintaining proper body alignment. Many times when a gym-
nast stretches her shoulders, she arches her back inappropriately. By placing the gymnast in this straight
body alignment posture while allowing the arms to hang over the panel mat, the gymnast should feel a
good stretch in the shoulders similar to the stretch felt in the "tap" position on uneven bars. For added
stretch the gymnast may hold a dowel (e.g. broom stick handle) with a 1-5 pound ankle weight wrapped
around the dowel. This will add to the passive stretch. Please do not create pain when stretching in this
manner, but a good stretch should be felt. Hold the stretch for 30 seconds. Repeat several times.
112
(Whole Body Band)
FIG. 1
Whole Body Band - Standing, Side Profile
FIG. 2
Whole Body Band - Standing, Start Position
NOTE
DISTANCE
BETWEEN
ARM AND
HEAD
FIG. 3
Whole Body Band - Standing, End Position
NOTE
DISTANCE
BETWEEN
ARM AND
HEAD
FIG. 4
Whole Body Band - Laying Down, Start Position
NOTE
DISTANCE
BETWEEN
ARM AND
HEAD
113
(Whole Body Band)
FIG. 5
Whole Body Band - Laying Down, End Position
NOTE
DISTANCE
BETWEEN
ARM AND
HEAD
FIG. 6
Improper body allignment with
arched back, piked shoulders
and hips, and raised ribs
FIG. 7
Proper allignment with use of
rubber band as an aid
FIG. 8
Passive shoulder stretch with
use of a dowel
114
II. Upper Extremity Weight Bearing Exercise Progression
PART I
The following group of exercises is a generalized progression to return a gymnast to full weight bearing
activity after sustaining an upper extremity injury. It is recommended that 2-4 sets of 10-40 reps of exer-
cises 1-5 be performed. At first, only 2 sets of 10 reps of the exercise may be able to be completed pain
free. However, the gymnast should be able to complete 4 sets of 40 reps before progressing on to the
next exercise. For exercises 6-9 the gymnast should perform 2-3 sets of 5-15 reps. The gymnast may be
able to do only 2 sets of 5 reps at first but should be able to complete 3 sets of 15 reps before progress-
ing to the next exercise.
(Progress in order from one through nine. Six A and B can be started at the same time.)
WALL PRESS-OUT
1 Place hands flat on a wall, shoulder width apart and elbows extended.
Using the muscles in your shoulders, push your body away from the wall by
pressing arms forward into the wall as your shoulder blades separate from
each other. Your hands should stay in contact with the wall and elbows
remain extended throughout this drill.
WALL PUSH-UPS
2 Place hands flat on a wall shoulder width apart and elbows extended.
Perform a push-up against the wall just as you would on the floor.
TABLE PRESS-UP
3 Place hands flat on a table top, shoulder width apart and elbows
extended. Using the muscles in your shoulders, push your body away
from the table by pressing arms downward into the table. Your hands
should stay in contact with the table and elbows remain extended
throughout this drill. (The action is the same as that performed in the
wall press-out.)
PERFORM _____ SETS OF _____ REPS
115
DOGGY ROCKS
4 Position yourself on the floor with your hands shoulder width
apart and your knees hip width apart. Rock back and sit on
legs then rock forward over your hands.
FLOOR PRESS-UP
5 In the push-up position, place your hands shoulder width
apart with elbows extended. Using the muscles in your
shoulders, push your body away from the floor. Your elbows
should remain extended throughout this drill. (Same action as
performed in the wall press-out.)
PUSH-UP WITH A PRESS-UP

6a Perform a push-up with hands shoulder width apart. Include
a floor press-up when in the up phase of the push-up.
Hand position may be altered (i.e. closer together or farther
apart) to vary the difficulty of the skill.
SITTING PRESS-UP
6b Sit on a chair with palms flat on the seat next to your thighs. Press down
with your arms to lift your body off the chair. Elbows should remain
extended throughout the exercise. The force is generated through the
shoulder complex.
ELEVATED PUSH-UP WITH PRESS-UP

7 Place feet on an 18-24 inch block and position the body in a
push-up position with hands shoulder width apart. Perform
push-ups and include a press-up as performed in exercise #6
while in the up phase of the push up. Hand position may be
altered (i.e. closer together or farther apart) to vary the diffi-
culty of the skill.
116
PIKED HANDSTAND PUSH-UP WITH A PRESS UP
8
Place feet on a spotting block to
position the body in a piked hand-
stand position with hands shoulder
width apart. Perform a piked hand-
stand push-up. At the up position
include a press-up to close the
shoulder angle next to the ears.
HANDSTAND PUSH-UP WITH A PRESS-UP

9 Perform a handstand push-up. At the up position include a press-up to
close the shoulder angle next to the ears. Maintain good trunk/body posi-
tioning by tightening abdominal and buttock muscles.
117
PART II
The next set of exercises is a series of 5 drills using a stair stepper resistance machine (6, 32). The pur-
pose of these exercises is to increase resistance through the shoulder girdle complex while maintaining
elbow and wrist extension. These exercises are stressful to the upper extremity so do not attempt them
until adequate strength has returned. This series of exercises may be started once the gymnast is able to
do push-ups pain free. Use a light resistance setting on the machine. It is recommended that training time
start at 1 minute and progress up to 3 minutes for the first three exercises. Once able to perform the skill
for 3 minutes, progress to the next exercise in order from 1 to 4. For exercise #4, attempt the drill for 30
seconds and progress up to 1 minute. Once able to perform exercise #4 for 1 minute than progress to
exercise #5. The training time for exercise #5 should start at 30 seconds and progress to 45 seconds. If
pain develops, then decrease the resistance and/or decrease the training time. If pain is still present, then
stop the exercise and return to the last exercise completed in the series.
STAIR STEPPER PARTIAL PRESS-DOWN

1 In a kneeling position place your hands on the pedals of a
stair stepper. While keeping your elbows straight, use your
shoulders to press the pedals down in an alternating pumping
fashion.
PERFORM FOR _____ MINUTES.
STAIR STEPPER PRESS-DOWN

2 In a push-up position place your hands on the pedals of
a stair stepper. While keeping your elbows straight, use
your shoulders to press the pedals down in an alternating
pumping fashion.
STAIR STEPPER ELEVATED PRESS-DOWN

3 In an elevated push-up position place your hands on the
pedals of a stair stepper. While keeping your elbows straight,
use your shoulders to press the pedals down in an alternating
pumping fashion.
118
STAIR STEPPER PIKED HANDSTAND PRESS-DOWN

4 In a piked handstand position, place your hands on the pedals
of a stair stepper. While keeping your elbows straight, use
your shoulders to press the pedals down in an alternating
pumping fashion. (This exercise may also be tried allowing
the elbows to flex and extend.)
STAIR STEPPER HANDSTAND

5 In a handstand position, place your hands on the pedals of
a stair stepper (the use of a spotter is mandatory). While
keeping your elbows straight, use your shoulders to press the
pedals down in an alternating pumping fashion. (This exercise
may also be tried allowing the elbows to flex and extend.)
PERFORM FOR _____ SECONDS.
119
III. Upper Extremity Proprioceptive Exercises
Begin this series of exercises once able to perform floor press-ups pain free. Progress from exercise 1
through 5. Start each exercise with eyes open balancing for 15 seconds. Gradually increase the balance
time until the drill can be performed for 30 seconds. Once able to perform the skill for 30 seconds with the
eyes open then attempt the exercise with the eyes closed. When able to balance for 30 seconds with
eyes closed, then progress to the next exercise. It is recommended that 5 to 10 repetitions of each exer-
cise be performed three to five times per day (33).
Another series of drills that may be attempted are wobble board circles. Try to rotate the board so that
the edges of the board touch the ground in clockwise and counterclockwise circles. The elbows are
straight. The movement comes from the shoulders. Perform the circles for 30 seconds to 1 minute in
each direction. Attempt this with eyes open and progress to eyes closed. Once able to successfully com-
plete 1 minute of circles clockwise and 1 minute counterclockwise with the eyes closed, then progress to
the next exercise. These circles can be performed 3 to 5 times per day.
Various other proprioceptive exercises have been performed for the upper extremity. For example, bal-
ancing on a 48-inch diameter therapeutic ball or a mini trampoline in addition to the wobble board is rou-
tinely performed. However, the wobble board is the most effective and safest drill to present here. For fur-
ther explanation of proprioception training, see the discussion on this topic in the lower extremity rehabili-
tation section of this book.
KNEELING WOBBLE BOARD

1 BALANCE/CIRCLES
While kneeling on the floor, balance upper body on a wobble board.
Keep shoulders, elbows, and wrists straight over the board. Hands
should be placed shoulder width apart or slightly greater than
shoulder width apart. Keep eyes open/closed.
PERFORM _____ REPS. OF _____ SECONDS OF BALANCES.
While keeping shoulders, elbows, and wrists straight over the board, use your shoulders to circle the
board clockwise then counterclockwise. Make sure the edges touch throughout the entire circle.
Hands should be placed shoulder width apart or slightly greater than shoulder width. Keep eyes
open/closed.
PERFORM _____ SECONDS OF CIRCLES.
PUSH-UP WOBBLE BOARD

2 BALANCE/CIRCLES
While in a push-up position, balance your upper body on a wobble
board. Keep shoulders, elbows, and wrists straight over the board.
Hands should be placed shoulder width or slightly greater than
shoulder width apart. Keep eyes open/closed.
open/closed.
120
III. Upper Extremity Proprioceptive Exercises
ELEVATED PUSH-UP WOBBLE BOARD
3 BALANCE/CIRCLES
While in an elevated push-up position, balance your body on a
wobble board. Keep shoulders, elbows, and wrists straight
over the board. Hands should be placed shoulder width apart
or slightly greater than shoulder width. Keep eyes open/closed.
open/closed.
PIKED HANDSTAND WOBBLE BOARD

4 BALANCE/CIRCLES
While in a piked handstand position, balance your body on a wobble
board. Keep shoulders, elbows, and wrists straight over the board.
Hands should be placed shoulder width apart or slightly greater than
shoulder width. Keep eyes open/closed.
Hands should be placed shoulder width or slightly greater than shoulder width apart. Keep eyes
open/closed.
HANDSTAND WOBBLE BOARD

5 BALANCE/CIRCLES
While in a handstand position, balance your body on a wobble board.
Keep shoulders, elbows, and wrists straight over the board Hands should
be placed shoulder width apart or slightly greater than shoulder width.
Keep eyes open/closed.
While keeping shoulders, elbows, and wrists straight over the board, use
your shoulders to circle the board clockwise then counterclockwise. Make
sure the edges touch throughout the entire circle. Hands should be placed
shoulder width or slightly greater than shoulder width. Keep eyes
open/closed.
121
Lower Extremity Rehabilitation Exercises
The exercises in this section will help strengthen the ankle, shin and arch of the foot. They will also help
improve the proprioception of all the weight bearing joints (i.e. ankle, knee, hip, and lower back) not just
the ankle. The same exercises that strengthen the ankle also strengthen the shin. The muscles that con-
trol the ankle begin in the shin and travel down past the ankle into the foot. Therefore, by strengthening
these muscles you not only help with ankle problems but also keep the shins strong which helps to pre-
vent/treat shin splints. Of course flexibility training should also be included. However, for now just the
strengthening exercises will be shown. Most gymnastics coaches know how to stretch a gymnast fairly
well and I thought that the strengthening exercises would be more practical. These stretches should not
elicit pain in the injured area. It is preferred that the stretches be performed at least prior to and at the
completion of each rehabilitation strengthening session.
This is a generalized rehabilitation protocol that may prove beneficial for minor injuries. Please under-
stand, these exercises are not meant to substitute for proper medical care performed under the supervi-
sion of a health care professional. However, the reality is that the majority of gymnasts with sore ankles,
shins, etc. do not see a doctor until the problem is severe enough to prevent them from competing.
Hopefully, by instituting these general exercises early enough a more significant problem may be pre-
vented.
I. LOWER EXTREMITY STRENGTHENING EXERCISES

A variety of methods to perform the same exercises are shown. Rubber tubing, ankle weights, and the
use of towels are the simplest and most common means to add resistance to the exercises. Circle the
exercises you wish the gymnast to do. Perform these exercises in a pain free range of motion. If pain
develops, decrease the resistance and/or decrease the range of motion. If pain is still present, stop the
exercise. General muscle soreness is to be expected.
Inversion of the ankle is the most common way in which the ankle is sprained. By keeping the ankle ever-
tors (peroneal muscles) strong, ankle injuries may be decreased. The ankle eversion (rolling the foot
outwards) exercise is the most important exercise involved with the rehabilitation of inversion (rolling
the foot inwards) ankle sprains. The peroneal muscle group, located on the lateral (outer) portion of the
shin, performs ankle eversion (11). It is very important to keep these muscles strong because they resist
ankle inversion.
Shin splints is a term used for a variety of injuries that occur in the shin area. Most commonly, when gym-
nasts have shin splints the actual injury is a tendonitis and/or the development of a stress fracture. Shin
splints that occur on the lateral (outside) portion of the shin involve the peroneal muscle group. These
muscles are overused and develop tendonitis over long periods of time. The peroneals may also be
injured traumatically from an inversion ankle sprain. Remember, these muscles resist the inversion action
of the ankle. Therefore, if the inversion force is greater than the strength of the peroneals, then they can
be strained.
Medial (inside) shin splints usually involve the soleus muscle or the posterior tibialis muscle. These mus-
cles can become injured from too many "short" landings and/or too many "punches" (take off phase of
tumbling). The muscles are overused and develop tendonitis when they do not have the proper strength
and flexibility to perform the volume and intensity of the practice sessions.
Another cause of medial shin splints is a poor (fallen/weak) medial longitudinal arch in the foot. By
strengthening the arch, the occurrence of medial shin splints may be reduced. There are many other rea-
sons why shin splints occur. However, these reasons will not be discussed here.
122
It is recommended that the gymnast perform 2 to 4 sets of 10 to 40 reps of each exercise listed except for
the toe crunches. In the early stages of the rehabilitation, it is better to use less resistance and more
reps. Progress from 2 sets of 40 reps to 4 sets of 40 reps. As the gymnast s injury heals, the resistance
can be increased while the reps are decreased. For injury prevention purposes, 3-4 sets of 10 to 20 reps
can be performed. Three to 4 sets of 20-30 reps of the toe crunches can be performed.
It is very important to stretch the muscles in the feet, shins, and calves. Gymnasts should stretch before
and after performing the rehabilitation exercises.
ANKLE EVERSION
1 Begin with your foot and ankle turned in (inversion). On a 2 count evert your ankle (turn it out).
Return to the start position on a 4 count in a slow controlled manner. Use only your ankle muscles.
Do not rotate your leg from the hip. Your knee should not move during this exercise. Perform one
of the three versions of this exercise shown.
Wrap tubing around the front of your foot and secure the opposite end
from the big toe side of your foot to an immovable object.
Place an ankle weight around your foot. Position yourself on folded

2 panel mats or on a spotting block so that your ankle is over hanging
the edge with your big toe facing the floor.
Lay a towel on the floor or on a mat (do not lay it over a carpeted
3 surface). Place a weight on one end of the towel. Place your foot
on the opposite end of the towel. Your heel should be off the towel
and your big toe should be facing the weight. Grab the towel with
your toes.
123
ANKLE INVERSION
Begin with your foot and ankle turned out (eversion). On a 2 count invert your ankle (turn it in).
Return to the start position on a 4 count in a slow controlled manner. Use only your ankle muscles.
Do not rotate your leg from the hip. Your knee should not move during this exercise. Caution is
advised when first starting this exercise because this is often the motion in which the gymnast
sprained her ankle. Perform one of the three versions of this exercise shown.
1 from the little toe side of your foot to an immovable object.
Place an ankle weight around your foot. Position yourself on folded

2 panel mats or on a spotting block so that your ankle is over hanging
the edge with your little toe facing the floor.
Lay a towel on the floor or on a mat (do not lay it over a carpeted sur-
3 face). Place a weight on one end of the towel. Place your foot on the
opposite end of the towel. Your heel should be off the towel and your
little toe should be facing the weight. Grab the towel with your toes.
DORSIFLEXION (FLEXING THE ANKLE)

to an immovable object. Start with the ankle fully plantar flexed (point-
ed). Dorsiflex (flex) the ankle on a 2 count and return to the pointed
position on a 4 count in a slow controlled manner. The same exercise
can be performed with an ankle weight applied around the foot.

OR
124
PLANTAR FLEXION
(POINTING THE ANKLE)
to an immovable object or hold it in your hand. Start with the ankle fully
dorsiflexed (flexed). Plantar flex (point) the ankle on a 2 count and
return to the flexed position on a 4 count in a slow controlled manner.
This may be performed with the knee extended to emphasize the gas-
trocnemius muscle and with the knee flexed to emphasize the soleus
muscle. The exercise can also be accomplished by performing simple
releves (calf raises) with and without weight.
OR
TOE CRUNCHES
Place a 2 to 3 foot long towel on a smooth surface (i.e. a mat or a
tile/wood floor). Extend your toes out and try to spread your toes
apart. Grab the towel with your toes. Pull the towel towards you
by flexing (curling) your toes. Your heels should remain stationary
on the towel. As the towel bunches beneath your feet, occasional-
ly lift your feet off the towel and flatten out the towel. Reposition
your feet and continue.
125
II. Lower Extremity Proprioceptive Exercises
The sports medicine literature explains that muscle weakness plays a minor role in chronic ankle instabili-
ty in relationship to the major role proprioception plays (7, 24). Yet, most rehabilitation programs empha-
size strength training of the ankle. This is especially true in most gymnastics clubs. In general, coaches
will instruct their gymnasts on proper rubber tubing exercises to strengthen the ankles. However, very
few coaches will remember to have the gymnast perform any proprioception training.
Proprioception is defined as "a specialized variation of the sensory modality of touch that encompasses
the sensations of joint movement (kinesthesia) and joint position (joint position sense)" (24). The actual
joint and muscle neural receptors involved in this process are quite complex and I will not attempt to
explain it here. For now, think of proprioception training as balance training. Whenever a gymnast injures
a joint and the structures around the joint, her proprioception may be compromised. What this means to
her coach is her ability to balance effectively is decreased. Thus, not only will this increase her chance of
reinjury but also will adversely affect her performance.
Fortunately, the body is able to enhance its proprioception when trained properly. Even though the exer-
cises listed here are primarily meant for the ankle they are actually beneficial for any weight bearing joint
(i.e. ankle, knee. hip, and spine). The extra bonus is that even if the gymnast has never injured herself,
this type of training may still improve her ability to balance. For upper extremity proprioception training,
see the upper extremity rehabilitation section of this book.
Listed below is a progression of proprioception training exercises. They are listed in order of difficulty.
Please understand, these exercises are not meant to substitute for proper medical care performed under
the supervision of a health care professional. Use these exercises with caution. If started too early in the
rehabilitation process, further injury may occur do to the unsteady nature of these drills. Do not start this
exercise progression until the gymnast can walk pain free.
The first set of drills is considered to be static because the gymnast s feet should not leave the surface of
the floor. This exercise progression is the first to be performed in the proprioception phase. Because the
feet do not leave the ground it is safer than the dynamic drill progression. The dynamic drills are labeled
in this fashion because the gymnast s feet will leave contact with the floor. These drills are more danger-
ous because they will stress the lower extremity much more than the static drills.
Once the gymnast can walk pain free, the static drills may be started. Begin with 1-foot balances with the
eyes open. I recommend that this exercise be performed for at least 5 minutes per ankle 1-3 times per
day. Once the gymnast can hold her balance for 1 minute, she should attempt this drill with her eyes
closed. The tubing kicks can also be started at this point.
Tubing kicks are meant to increase the difficulty of balancing on one foot. It is recommended that the
gymnast start with only 1 set of 10 reps in each direction and progress to 2 sets of 30 reps in each direc-
tion (34). Start with a tubing that offers light resistance and increase the resistance of the tubing as the
gymnast improves. Eyes should remain open at first. Once she is able to perform 1 set of 30 reps in each
direction then have her attempt the drill with her eyes closed.
Wobble board balances with 2 feet and eyes opened are started once the gymnast is performing the tub-
ing kicks with her eyes closed. Practice the wobble board balances for at least 5 minutes per session with
1-3 sessions occurring each day. Once she is able to hold her balance for 1 minute with her eyes open
than she can perform the drill with her eyes closed. It is not uncommon for gymnasts to have difficulty
with balancing on a wobble board with their eyes closed for more than 30 seconds. However, have them
to continue try until they can hold their balance for 1 minute.
Single leg wobble board balances are started once the gymnast can balance with 2 feet and the eyes
closed for 30 seconds. Of course, the gymnast should start with her eyes open and progress to having
her eyes closed as she improves her balance. Once again the goal is to be able to balance for 1 minute.
Practice time per session is the same as with balancing using both feet.
126
The dynamic drills are instituted once the gymnast can jog pain free. The key to performing these
drills correctly is to regain balance between each hop. This is not a plyometric drill. The gymnast should
hop, regain her balance fully, and then hop again. She should not hop quickly. The first of these drills is
the single leg rebounds (31). The gymnast should carefully hop in place. She should perform 3 sets of 10
hops. Once the gymnast can perform 3 sets of 10 hops well with the eyes open, she should then start
over again with eyes closed.
The square hops forward and back is started once the gymnast can hop in place well with open eyes.
The same progression is used with this drill as was explained above for the single leg rebounds. Of
course the eyes should remain open at first.
Square hops side-to-side places more stress to the structures in the ankle and knee than the forward and
backward hops. This motion may actually be very similar to the action, which injured the gymnast.
Therefore, this drill is to be approached with caution. However, it is very important that the gymnast per-
form this task. It will help progress the gymnast safely back to more uncertain landings that will occur as
she returns to full practice. The gymnast should be able to start simple round-offs and handsprings once
she is able to perform this drill with the eyes open. The progression for this exercise is the same as
described above for the single leg rebounds. Once again the eyes are to remain open at first.
The final phase in this process is the 5-point star drill. The gymnast must be able to hop forward, back-
ward, sideways, and diagonally to accomplish this drill. This task is started once the gymnast is able to
hop from side to side with her eyes closed. She should start by attempting one consecutive star pattern
and progress up to 3 consecutive star patterns in a row. Once the gymnast is able to accomplish this drill
with her eyes open, she should be ready to safely perform leaps in her dance routines and begin combin-
ing her tumbling skills. This drill is also to be attempted with the eyes closed while someone helps to
direct the gymnast and give her verbal feedback on her attempts.
Proprioception training should be incorporated into your daily practice as part of your injury prevention
program. Gymnasts can balance on one foot while waiting in lines. Balancing on one foot on a balance
beam is a good basic exercise. This can be advanced to balancing in a half-releve position and then up
to a full releve holding in the demi point position. (Don t let them sickle their feet!) Add some variety to
their injury prevention program and select different drills for them to do at different events and/or change
the drills periodically throughout the season.
127
STATIC DRILLS (FOOT STAYS IN CONTACT WITH THE GROUND)
Progress from one through four.
ONE FOOT BALANCE

1 Balance yourself on one foot. Start with your eyes open. Your goal is to main-
tain your balance for 1 minute. Progress to balancing with your eyes closed.
ATTEMPT THIS DRILL FOR _____ MINUTES PER ANKLE
TUBING KICKS
2 Stand on your injured leg. Attach tubing around your uninjured leg and bend at your knee enough so
that your foot is off the ground. Kick the uninjured leg in the directions shown. The kicks should be
quick and short (oscillations). Attempt with your eyes open but progress to having your eyes closed.
PERFORM _____ SETS OF _____ REPS IN EACH DIRECTION.
FORWARD KICKS BACKWARD KICKS INWARD KICKS
OUTWARD KICKS DIAGONAL KICKS
128
WOBBLE BOARD BALANCE (BOTH FEET)

3 Stand on a wobble board with both feet. Feet should be approximately shoul-
der width apart. Attempt to balance with your eyes open. Your goal is to
maintain your balance for 1 minute. Next, attempt to balance with your eyes
closed.
ATTEMPT THIS DRILL FOR _____ MINUTES
WOBBLE BOARD BALANCE (ONE FOOT)

4 Stand on a wobble board with one foot placed on the center of the board.
Attempt to balance with your eyes open. Your goal is to maintain your balance
for 1 minute. Next, attempt to balance with your eyes closed.
ATTEMPT THIS DRILL FOR _____ MINUTES
129
DYNAMIC DRILLS (FOOT LEAVES CONTACT WITH THE GROUND)
Progress from one through four. The gymnast should hop and regain her balance fully before hop-
ping again. This is not meant to be a plyometric drill. It is to be done with the intent of the gymnast
balancing between hops.
SINGLE LEG HOPS

1 Hop in place on the injured leg. The hops should only be
6 to 8 inches high. Try to maintain good form. Keep your
knee cap (patella) centered between the 1st and 2nd toe.
Hop at first with your eyes open. Once it is easy to perform
with the eyes open then attempt this drill with your eyes closed
PERFORM _____ SETS OF _____ HOPS
SQUARE HOPS FORWARD

2 AND BACKWARD
Tape a square on the spring floor or panel mats. The sides
should be 12 inches long. Place your toes on the back line of
the square. While maintaining your hands on your hips, hop
forward so that your toes are now touching the front line. Then
hop back to your original position and repeat. Start with eyes
open then progress to hopping with your eyes closed.
SQUARE HOPS SIDE TO SIDE

3 Tape a square on the spring floor or panel mats. The sides
should be 12 inches long. Place your foot on the right side line
of the square. While maintaining your hands on your hips, hop
sideways to the left side line. Then hop back to the right side
and repeat. Start with eyes open then progress to hopping
with your eyes closed.
FIVE POINT STAR

4 Tape a five point star on the floor. The length of each line should be
18 to 24 inches long. Stand on one leg and hop to each point of the
star in the direction of the arrows. Your body should always be facing
forwards. Therefore, you will be hopping forward, side to side, back-
ward, and on a diagonal. Start with eyes open then progress to
hopping with your eyes closed.
PERFORM _____ CONSECUTIVE STAR PATTERNS 2 5
4 3
130
III. Lower Extremity Functional Progression Back To
Tumbling and "Stuck" Landings After an Injury
When gymnasts injure their back or lower extremity, they usually are placed on a rehabilitation program
to improve the strength, flexibility, and Proprioception of the injured area. Once the area is considered
"healed" they are told to gradually return to gymnastics. Most health care providers do not fully under-
stand the sport of gymnastics and cannot provide them with a safe progression back to the sport. For
example, there are many "throwing progressions" for athletes that throw objects: baseball, football, shot
put, discus, etc. Furthermore, programs for running, swimming, golfing and other athletic events have
been developed. Unfortunately, there is a void in the literature on progressions for the injured gymnast.
The following program has been developed to provide the gymnast with a generalized program to return
them to gymnastics. It is a gradual progression of closed chain dynamic loading forces. The gymnast is
subjected to a gradual increase of forces to her lower extremity. It gives the athlete a means to progress
from being able to jog pain free to landing tucked saltos. The forces associated with landing from gym-
nastics skills are high. The landing from a back tuck salto ranges from 8 to 10 times the gymnast s body
weight (23). A 100-pound gymnast places 800 - 1000 pounds of force through their lower extremity with
every back tuck salto landing! These forces can obviously add up quickly with multiple repetitions. New
research has shown these forces to be even larger especially with a pronated landing.
This program can also be used for improving their lower extremity alignment for jumping and landing. It is
important that proper lower extremity alignment be maintained for these drills. This will help enhance the
gymnast s power for "punching" the floor, absorb the force of landings safely, improve overall form, and
protect them from injuries associated with poor alignment.
First they are placed on strengthening and flexibility exercises for the involved area (i.e. ankle, knee, hip,
or back). They should also be placed on a static proprioception training exercise progression (see the
section "lower extremity static proprioception training" printed earlier in the book). Once the gymnast is
able to jog pain free, in addition to the static progression, they should be placed on a dynamic proprio-
ception training exercise progression (see the section "lower extremity dynamic proprioception training"
printed earlier in the book). Furthermore, once they are able to jog pain free they should also start the fol-
lowing jump and landing progression.
131
Jump and Landing Progression
(This progression is available on video tape through USA Gymnastics. It is entitled, Performance Enhancement of
the Lower Extremity When Healthy or Injured , by: Tammy Biggs, Steve Elliott, and Dr. Larry Nassar.)
Perform 3 sets of 10 jumps. Progress in numerical order (i.e. Start 1a. and 1b. at the same time.
Progress to 2a. once 1a. is pain free and to 3b. once 2b. is pain free. Continue through to number 8).
Make sure the athlete maintains good body alignment while executing the jumps. The patella should
stay in proper alignment between the 1st and 2nd toes when the knee flexes (see fig. #1 ). They
should push through the feet and toes when jumping (see fig. #2 and fig. #3 ). They should also
maintain good trunk posture by contracting their abdominal and gluteal muscles. Progress only if the
exercises are pain free. If the exercises cause increased pain and/or swelling then back down a level or
stop the exercises altogether until the injury is re-evaluated. Use a firm surface to jump upon. Panel
mats work well. Soft cushion mats are not appropriate for this type of training. Jumps should be per-
formed forward and backwards to simulate both back and front tumbling.
Fig. 1.
When squatting and landing, the knee cap (patella) should align with the space
between the first and second toe.
Fig. 2.
When jumping the gymnast should push through the toes while maintaining proper
alignment as shown in part A. The knee cap (patella) should align with the space
between the first and second toe. Part B shows improper alignment which is associ-
ated with pronation of the foot and improper foot turn out .
Fig. 3a,b,c,d.
These illustrations show how the gymnast should progress from foot flat on the floor to pushing all the
way through the toes as they jump off the floor. As they leave the floor their feet should be fully pointed.
A B C D
132
1A. 6-8 inch jump up 2 legged (figs, 4a, 4b, 5a, 5b)
4a 4b 5a 5b
1B. start cartwheels, front walk overs, back walk overs on the floor exercise carpet
2A. 12-14 inch jump up 2 legged (same as figs. 4a,b & 5a,b except the mat level has increased)
2B. 6-8 inch jump down 2 legged (figs. 6a, 6b, 7a, 7b)
6a 6b 7a 7b
3A. 18-20 inch jump up 2 legged (same as figs. 4a,b & 5a,b except the mat level has increased)
3B. 12-14 inch jump down 2 legged (same as figs. 6a,b & 7a,b except the mat level has increased)
133
3C. 6-8 inch jump up 1 legged (figs. 8a, 8b, 9a, 9b)
8a 8b 9a 9b
3D. Start leaps and jumps in place on the tumble tramp and start basic jump rope drills on the tumble tramp
4A. 24 inch jump up 2 legged (same as figs. 4a,b & 5a,b except the mat level has increased)
4B. 18-20 inch jump down 2 legged (same as figs. 6a,b & 7a,b except the mat level has increased)
4C. 6-8 inch jump down 1 legged (figs. 10a, 10b, 11a, 11b)
10a 10b 11a 11b
4D. Start Plyometrics (optional) - begin with low intensity hops (i.e. squat jumps, rope jumping, skip-
ping, etc.)
4E. Start round offs, front handsprings with 2 foot landings and back handsprings with 2 foot landings
on the tumble tramp
5A. 24 inch jump down 2 legged (same as figs. 6a,b & 7a,b except the mat level has increased)
5B. 12 inch jump up 1 legged (same as figs. 8a,b, & 9a,b except the mat level has increased)
134
5C. (optional) Advance plyometrics to medium intensity (Double leg tuck jumps, alternate leg bounds,
double leg quick response hops for distance and for height, etc.)
5D. Start individual skills on the floor exercise carpet: round-offs, back handspring step-outs, and front
handspring step-outs
5E. Start combinations on the tumble tramp: Round-off back handspring step-out, Front handspring
step-out round-off, and back handspring back handspring step-out
6B.12 inch jump down 1 legged (same as figs 10a,b & 11a,b except the mat level has increased)
6C. 18 inch jump up 1 legged (forward only, same as figs 8a,b)
6D. Start combinations on the floor exercise carpet: Round-off back handspring step-out, Front hand-
spring step-out round-off, back handspring back handspring step-out, and front handspring 2 foot landing
6E. On the tumble tramp, start increasing force of tumbling combinations and practicing the rebound
for the final skill to be added in the series: Round-off back handspring rebound and/or round-off back
handspring back handspring rebound, and front handspring (two foot landing) front handspring step-out
7B. 18 inch jump down 1 legged (same as figs 10a,b & 11a,b except the mat level has increased)
7C. On the floor exercise carpet, start increasing force of tumbling combinations and practicing the
rebound for the final skill to be added in the series: Round-off back handspring rebound and/or round-
off back handspring back handspring rebound, and front handspring (two foot landing) front handspring
step-out
8A. Start back and front tucked saltos and then progress back to full tumbling in a logical order once
the tucks are pain free and have good form. Based upon the location of the injury and the direction the
gymnast twists certain skills may be more stressful to the injured area than others. A good biomechani-
cal evaluation of the skills and the injury may help to customize a safe and effective progression with the
tumbling skills.
8B. (optional) Advance to high intensity plyometrics: single leg speed hops, depth jumps, box jumps, etc.
135
Leg Alignment Progression
This section is a progression of exercises to assist the gymnast with proper lower extremity alignment. It
is not meant as a method to build power. It is meant to improve the gymnast s form and local muscle
endurance. The gymnast should maintain proper allignment of the knee cap (patella) with the foot as
shown in figure #1. The gymnast should start with the Double Leg Quarter Squat Against the Wall . She
should progress from 3 sets of 30 reps of these wall slides to 5 sets of 50 reps. The gymnast should
progress from Double Leg Quarter Squat Against the Wall to Single Leg Quarter Squat Against the
Wall and Double Leg Quarter Squat Away from the Wall once able to perform the 5 sets of 50 reps of
the double leg wall squats with good form and pain free. The gymnast may attempt 3 to 5 sets of 30 to
50 reps of the Double Leg Quarter Squat Away from the Wall . She should only perform 3 sets of 10 to
15 reps of the Single Leg Quarter Squat Against the Wall . Once able to perform the Single Leg
Quarter Squat Against the Wall with good form and pain free, then the gymnast may start Single Leg
Quarter Squat Away from the Wall . With this last exercise, she may need to hold onto the wall with one
hand for balance. As she improves her form and skill, she will be able to perform the exercise without
holding on to the wall.
(Please, do not squat far enough to cause pain.)
Fig. 1. When squatting and landing, the knee cap (patella) should align with
the space between the first and second toe.
Double Leg Quarter Squat Against the Wall

With feet shoulder width apart and back to the wall, slide down the wall until
knees are bent 30 - 45 degrees and then return to the upright position. Maintain
proper knee cap foot alignment as shown in figure# 1.
Single Leg Quarter Squat Against the Wall

Standing on one leg with back to the wall, slide down the wall until knee is bent
30 - 45 degrees and then return to the upright position
136
Leg Alignment Progression
Double Leg Quarter Squat Away from the Wall

With feet shoulder width apart, squat down 30 - 45 degrees and then return to the
upright position.
Single Leg Quarter Squat Away from the Wall

Standing on one leg, squat down 30 - 45 degrees and then return to the upright
position. You may need to hold on to the wall for balance when first attempting
this exercise.
137
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Conditioning and Peaking

the Junior Olympic Gymnast

Michigan State University

Michigan State University

Illustration & Layout

Stefanie Nassar, P.A.C., A.T.C.

Overview of the Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1

Junior Olympic Conditioning Program . . . . . . . . . . . . . . . . . . . . . . . 23

Uneven Bars Conditioning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83

Introduction To Rehabilitation Exercises . . . . . . . . . . . . . . . . . . . . . 93

Upper Extremity Rehabilitation Program . . . . . . . . . . . . . . . . . . . . . 96

Whole Body Band Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . .112

Upper Extremity Weight Bearing Exercise Progression . . . . . . . . . . .115

Upper Extremity Proprioceptive Exercises . . . . . . . . . . . . . . . . . . .120

Lower Extremity Rehabilitation Program . . . . . . . . . . . . . . . . . . . .122

Lower Extremity Proprioceptive Exercises . . . . . . . . . . . . . . . . . . .126

Lower Extremity Functional Progression Back To

Leg Alignment Progression . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .136

WEIGHTS, TUBING AND CALISTHENICS

SELECTING THE PROPER RESISTANCE

PROGRESSION of REPS and RESISTANCE

Resistance Resistance Resistance

15 Reps 15 Reps 15 Reps

THE TRAINING PHASES

EXERCISE GROUPS & ORGANIZATION OF THE CONDITIONING SESSION

Group 3, "Buttocks/Hamstring/Hip", is an extremely important part of any conditioning program. It is very

To maximize the effectiveness of plyometric training, remember IT IS THE QUICKNESS OF THE

5. Use a level, semi-resilient surface.

7. Always warm up and stretch before doing plyometric drills.

8. Always stretch after doing plyometric drills.

EVENT CONDITIONING - UNEVEN BARS

OVERVIEW OF THE PROGRAM, SETS AND REPS CHART,

PEAKING THE JUNIOR OLYMPIC GYMNAST

REHABILITATION EXERCISE PROGRESSIONS

This program was designed so that you can copy

CODE WEEKS EXERCISE REPS

A 1,2,3 Squat jump 15,18,20

CODE WEEKS EXERCISE REPS

A 1, 2, 3 Push-ups 15, 20, 25

CODE WEEKS EXERCISE REPS

A 1, 2, 3 Partner HS curls over horse 10, 12, 15

CODE WEEKS EXERCISE REPS

A 1, 2, 3 Clear hip pulls 10, 12, 15

CODE WEEKS EXERCISE REPS

A 1, 2, 3 Calf raises (relev s) 40, 50, 55

CODE WEEKS EXERCISE REPS

A 1, 2, 3 Forward crunches 40, 50, 50

CODE WEEKS EXERCISE REPS

A 1, 2, 3 Straight body chin up 10, 12, 15

CODE WEEKS EXERCISE REPS

A 1, 2, 3 Mule kicks 12, 15, 20

CODE WEEKS EXERCISE REPS

A 1, 2, 3 Pelvic tilts 10, 12, 15

Emphasize proper form in squat position. Knee cap (patella)

PARTNER HAMSTRING CURLS

Try not to arch your back.

CLEAR HIP PULL

Pull tubing rapidly up but return on a 4 count.

CALF RAISES (RELEVES)

Both feet with heels hanging off the low beam.

SRAIGHT BODY CHIN UP

ELEVATED FEET PUSH-UPS

Press up to hollow body position.