![]() Our camera crews consist of cell phones taped to floor lamps or on top of shoebox lids stacked up on a step ladder. ![]() If our gymnasts could glimpse behind the scenes, they would be entertained to know what has gone into the creation of the videos. Which means we will have accomplished what we set out to do. Fast forward again through the creation of yet another demo class and…Yes! It’s good! We’ve got this – we’ll soon be Insta-famous, YouTube Sensations, and Hollywood will be knocking on our door! Well, maybe not, but we’ve created something that will give our virtual students an opportunity to participate in gymnastics while at home. They are fun and help keep the kids interested, just as they do in class. Let’s use props that one would find in their home. Let’s focus on strength and really break down some of the skills our students work on at the gym, without using the equipment. We have the knowledge but how do we best share it without being in the gym?īack to the drawing board to create a more detailed, ongoing lesson plan to guide our thought process. Let’s fast-forward through about 10 hours of work, basic iMovie lessons, the necessary and overdue computer updates, and say that our first attempt was not going to be what we offer to our gymnasts. A couple of hours were spent on the phone discussing how to make this happen, then off we went to make a demo class to see if our words could be put into action. When the Illinois Stay at Home order was extended, we wanted to offer our students quality gymnastics lessons and a way to stay connected with us. Creating our Virtual Classes has become my new normal and within a week, I was able to find a routine for the work I need to do. ![]() Viking Art FairĪs we are starting our second month of Viking’s Virtual Gymnastics classes, I was asked to reflect back on what seems to be both a very long and short experience. This entry was posted in Body and Fitness, Exercise Trends, Exercises For Gymnasts on Jby John Melson. Staying home is a great opportunity to work on your gymnastics strength with exercises like these and a great time to try our Viking Virtua Classes! Stay home and stay strong! Put your legs out straight (keeping them off the ground) for a bigger challenge! This exercise is good for building the endurance of your core muscles for skills like a glide swing, and kip on bars. Hold this position for 30 seconds, three times. Laying down, arms by your side, and knees bent, press your lower back to the ground and engage core muscles to lift shoulders and feet off ground. This works the shoulder muscles that help you stay on the balance beam on jumps and leaps. Keep your chin and legs on the ground and use the back of your shoulder muscles to lift your arms off the ground and hold for 30 seconds, three times. Lay on your belly with your arms out to the side (in a “T” shape). This exercise strengthens your biceps and triceps in your arms to help you with skills like the front handspring vault. Lower your chest and hips to the floor, by your elbows bending at a 45° angle, and then push up to the original starting position. Keep a straight line from your shoulders to your knees throughout the movement. This exercise strengthens your shoulder and back muscles to help you with skills like the tap swing on bars.Ĭreate a pushup position with your knees on the floor and feet up in the air. With your feet together, lift your feet, arms, and chin off the ground while squeezing all the muscles in the back of your body. Lay on your belly with your arms by your ears. Try picking one foot off the ground for an extra challenge! This exercise strengthens your hamstrings, glute muscles, and core muscles to help you stick your landings on skills like a side handstand beam dismount. Laying on your back, knees bent with feet on the floor, and arms by your side, press your lower back into the ground and lift your hips up to create a straight line from your knees to your shoulders. This exercise will help strengthen your quadriceps, hamstrings, and glutes to help you jump into skills like a back handspring. ![]() Keep your chest up and knees in line with toes. Start by bending slightly at your hips, then bend your knees to lightly touch the chair and then stand up again. Stand with a chair slightly behind your feet. Improving your strength during this time can help improve your gymnastics when we return to the gym. We all miss being at Viking, but we can still stay strong at home! Here are six strength exercises for gymnasts of all ages and levels that can be done anywhere, anytime. 6 Exercises for Gymnasts to Stay Strong at Home
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