Home gymnastics training is most useful when it supports what happens in the gym rather than trying to recreate a fully equipped gymnastics centre in a bedroom or living room.
That means focusing on conditioning, body shapes, flexibility work approved by the coach and simple balance exercises.
1. Hollow-body control
Hollow holds help develop a body shape that appears throughout gymnastics. Keep the lower back controlled against the floor and reduce the difficulty if the shape cannot be maintained.
2. Arch-body control
Arch holds develop the opposite body shape. Keep the movement controlled and avoid forcing excessive range through the lower back.
3. Front and side planks
Plank variations build trunk and shoulder control. Short high-quality holds are more useful than long holds with poor position.
4. Seated compression lifts
Sit tall with straight legs and practise lifting one or both heels while keeping the chest controlled. This supports pike and compression strength.
5. Single-leg balance
Simple one-leg holds can challenge foot, ankle and trunk control. Progress with arm movements or gentle head turns rather than by standing on unsafe objects.
See our eight balance exercises for gymnasts for more ideas.
6. Relevé holds
Slowly rise onto the balls of the feet and hold a tall position. Use support nearby if required and keep the emphasis on control.
7. Basic support strength
If the gymnast has appropriate equipment, simple support holds on ParaBar™ parallettes can add variety to strength work. Avoid turning conditioning equipment into a platform for uncoached advanced skills.
8. Skill-specific conditioning aids
For gymnasts working on an upstart or kip, the FlexiBar™ Upstart Kip Trainer can be used for relevant movement-pattern work as part of a coach-guided programme.
9. Balance equipment
WobbleBoard™ can be used for controlled balance and stability exercises. Keep movements simple and use clear floor space.
What not to improvise at home
Avoid using furniture, door frames, garden structures or unstable household objects as substitutes for gymnastics apparatus. Full bar, beam, tumbling or aerial skills need suitable equipment, matting, space and supervision.
A simple 15-minute conditioning structure
- 3-4 minutes body-shape work
- 3-4 minutes core and compression
- 3-4 minutes balance
- 3-4 minutes coach-approved strength
The exact exercises should match the gymnast's age, level and programme.
Home training should make gym training better
The goal is not to arrive at the next session exhausted. It is to reinforce good shapes and physical qualities so that coached skill work becomes easier.
Beginners may also find our training tips for beginner gymnasts useful.
