Gymnastic Fundamentals

Welcome to your Gymnastic Fundamentals.

You have three 60 minute sessions, one held once every two weeks. After each of the sessions you can use these notes to help practice all the movements covered within each session of the course.

Remember, practice makes perfect. Between each session try to complete each movement as often as you can. Spending about 10-15 minutes max each time. The old adage of 'little but often' is really true. If you feel like any of the movements start to get confusing or lose their edge. Leave them, come back later. You will find that your good movement will have been retained.

If it comes to it and you need some extra support, give us a call or come talk to us. We’ll get you back on track.

Just a note to finish. Please don’t try to get ahead of the game. By all means what the videos and give each movement a go. Bear in mind though, each movement needs coaching, and a coach's eye is vital in helping you getting to move correctly and safely when starting. This is really important when beginning to learn something new.

Hollow hold

Aim to build to a 60sec hold/20 rocks

Lay flat on the floor facing the ceiling, arms out straight by the side of your body, head in a neutral position.
Tuck the knees into the chest keeping the arms and hands by the side of the body.
Squeeze the core tight to actively engage the abs and raise the shoulders off the floor so the lower back is pressed firmly into the ground.
Extend one leg, pointing the toe and keeping the hands by the side. Then extend the other leg.
Aim to accumulate a 60 second hold in this position.
To rock in the position gain momentum by gently rocking the body up and down.

Sit up

Complete 20 reps for quality

In a seated position on the floor place the AbMatt with the thick end tucked into the lower back.
Press the soles of the feet together and drop the knees out to the side.
Keeping the torso upright and squeezing the core to maintain a good posture lay all the way back placing the hands overhead to touch the floor.
Engaging the core reach forward to touch the the floor in front of the feet. Your torso should pass the line of the hip.
Tip: Keep the hip on the floor to stop any friction between the floor and your lower back as it may result in friction burn.

Press up

Complete 20 reps for quality

Start in a plank position with hands shoulder width apart and the feet together. Shoulders in line with the finger-tips.
Engage the core, lower the body down keeping the elbows tucked in to the side. This will force the body to travel forward as it is lowered.
When in the bottom of the press-up the nose should touch the floor without your thighs touching the ground.
Push back up into a plank.
You can do this movement from the floor, the knees or alternatively you can perform negative reps.

Single unders

Complete 50 reps for unbroken

Use a rope where the handles come up to the level of your armpits when you stand on it.
Jump on the balls of your feet keeping the elbows tucked into the side of the body.
Move the rope by flicking the wrists rather than swinging the arms.

Lunge

Complete 20 reps for quality

Standing up tall step one leg forward.
Keep the heel of the forward leg on the floor.
Lower the torso until the rear knee touches the ground. Both knees should be a right angle and the front shin vertical.
Stand to full extension of Bothe legs and step forwards.
Bring rear leg forward so both feet are together and both hips and knees are at full extension.
Next lunge begins with the opposite leg.

Burpee

Complete 10 reps for quality

Start by standing with full extension of the hips and knees and the shoulders stacked over the hip.
Place the hands on the floor approximately shoulder-width apart.
Jump both feet out together into a plank position.
Lower the chest all the way to the ground.
Press-up from the floor and jump both feet in together towards the hands.
Jump vertically with full hip and knee extension and arms overhead.

Box jumps

Complete 10 reps for quality

Start the facing the box with toes pointing forward in a hip-width stance.
With two feet jump onto the box landing shoulder-width stance as and toes in line.
Stand up tall with full hip and knee extension and the shoulders over the hip.
Step down from the box one foot at a time.

Beat Swing

Complete 20 swings for quality

Take hold of the bar with a shoulder-width grip and thumbs around the bar.
Arms must be fully extended and the shoulders active.
Chest and eyes stay forward.
Move gently between your arch and hollow positions.
Become more dynamic (introduce speed) only when technique is maintained.

Strict Pull-Up

Complete 5 for quality

Take hold of the bar with a shoulder-width grip and thumbs around the bar.
Arms must be fully extended and the shoulders active.
Chest and eyes stay forward.
Pull until the chin is higher than the bar without lifting the chest to face the bar.
Return to full extension of the arms by lowering the body slowly.

Kipping Pull-UP

Complete 5 for quality

Take hold of the bar with a shoulder-width grip and thumbs around the bar.
Arms must be fully extended and the shoulders active.
Chest and eyes stay forward.
Initiate the beat swing with the shoulders. Move between your arch and hollow positions.
Pull straight down with the arms as you hit your full hollow.
As your body rises pull with the arms until the chin is higher than the bar.
To start the next pull-up push away from the bar and swing into the arch position.

Strict Handstand Push-Up

Complete 5 for quality

Start with the hands on the floor shoulder-width apart, arms fully extended and the shoulders active.
Maintain a tight core and move the elbows forward as you lower the head to the floor.
As soon as the head comes in contact with the floor press down through the hands until full extension of the arms, shoulders, hips with legs extended and tows pointed.

Kipping Handstand Push-Up

Complete 5 for quality

Start with the hands on the floor shoulder-width apart, arms fully extended and the shoulders active.
Maintain a tight core and move the elbows forward as you lower the head to the floor.
As soon as the head comes in contact with the floor flex the hips and knees to come into a tucked position then extend rapidly pressing down through the hands until full extension of the arms, shoulders, hips with legs extended and toes pointed.

We hope you found the Gymnastic Fundamentals course useful and has helped in understanding some more about how important good form and movement is. Don’t stop here though. Get booked onto the regular gymnastics session to further develop you new found skills.