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Sports training

Gymnastics conditioning workout: jumps, landings, wrists, shoulders and trunk

In a small trial of youth gymnasts, two extra jump sessions a week for 6 weeks made their vault run-up and take-off faster and their jumps higher. This session starts with that trial's first-week jumps, adds landing practice, and builds the wrists, shoulders and trunk that handstands, bars and tumbling load. The one injury prevention trial in gymnastics found that exercises alone didn't prevent overuse injuries, so use it alongside sensible hours, rest and progressions, not instead of them.

45 minIntermediate22 movesOther / check instructions · A step · A dumbbell · A bench or box · A band · An anchor point · A wallCalves · Hip flexors · Forearms · Shoulders · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoLightEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoCircles, then palm turnsHarder: Wrist flexor stretch
  3. Quadruped wrist rocks10 rocks each hand position
    Beginner · Forearms, Shoulders · 3D demoFingers forwards, sideways, then backEasier: Wrist flexor stretch
  4. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoBig and slowEasier: Arm circlesHarder: Sleeper stretch

Jumps, while you're fresh

Rest Walk back between sets

  1. Tuck jump2 × 4
    Intermediate · Quads, Glutes, Calves · 3D demoKnees up, land softlyEasier: Jump squatHarder: Box-to-box depth jump
  2. Jump squat1 × 4
    Intermediate · Quads, Glutes, Calves · 3D demoFast up, quiet landingEasier: Bodyweight squatHarder: Box jump
  3. Hurdle hops2 × 4
    Intermediate · Quads, Glutes, Calves · 3D demoOver a barrier about 15 cm high; bounce, don't sinkEasier: Single-leg push-off, facing the boxHarder: Single-leg cone hops
  4. Standing broad jump with stuck landing2 × 1
    Intermediate · Glutes, Quads, Hamstrings · 3D demoJump forwards and stick the landingEasier: Snapdown to athletic landingHarder: Single-leg hop and stick

Landings

  1. Snapdown to athletic landing2 × 5, hold each landing for 2 s
    Beginner · Quads, Glutes, Hamstrings · 3D demoKnees over the toes, chest upHarder: Box drop landing
  2. Box drop landing3 × 5
    Intermediate · Quads, Glutes, Hamstrings · 3D demoStep off a box about 30 cm high, land on both feet and holdEasier: Snapdown to athletic landingHarder: Depth jump
  3. Single-leg hop and stick3 × 5 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoHold each landing for 2 secondsEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding

Wrists and shoulders

Rest 60 s

  1. Wrist curls12
    Beginner · Forearms · 3D demoLight and slowEasier: Wrist-extensor eccentricsHarder: Plate pinch
  2. Reverse wrist curl12
    Beginner · Forearms · 3D demoLight and slowEasier: Wrist-extensor eccentricsHarder: Plate pinch
  3. Scapular push-up (push-up plus)10
    Beginner · Shoulders, Chest, Abs · 3D demoPush the floor awayEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
  4. Standing band external rotation12 to 15 each arm
    Beginner · Shoulders, Back · 3D demoElbow by your sideHarder: Side-lying external rotation
  5. Pike push-up3 × 6 to 8
    Intermediate · Shoulders, Triceps, Chest · 3D demoHead forward of the handsEasier: Incline push-upHarder: Wall handstand push-up
  6. Handstand at the wall (Adho Mukha Vrksasana, chest to wall)3 × 20 to 30 s
    Advanced · Shoulders, Triceps, Abs · 3D demoStacked, shoulders pushed tallEasier: Half handstand at the wall (Ardha Adho Mukha Vrksasana)Harder: Freestanding handstand

Trunk and legs

  1. Hollow body hold3 × 20 s
    Intermediate · Abs, Hip flexors · 3D demoLower back pressed downEasier: Dead bugHarder: Dragon flag
  2. Locust pose (Salabhasana)3 × 20 s
    Beginner · Back, Glutes, Hamstrings · 3D demoAn arch hold: long through the legs, neck longHarder: One-legged bow (half locust)
  3. Side plank2 × 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoHips highEasier: Knee side plankHarder: Side plank with leg lift
  4. Single-leg calf raise from a step2 × 12 each leg
    Intermediate · Calves · 3D demoSlow on the way downEasier: Slow calf raiseHarder: Single-leg pogo hops
  5. Nordic curl2 × 3 to 6
    Advanced · Hamstrings, Glutes · 3D demoLower as slowly as you can and catch yourself on your handsEasier: Slider hamstring curlHarder: Full Nordic curl

Tips

  • Twice a week, away from competition days, with the jumps first while you're fresh. The trial built from 54 to 138 jumps and throws a session over 6 weeks, after a coach checked each gymnast could do them.
  • In a growth spurt, do fewer jumps and handstands, go back to basic skills and keep your flexibility rather than pushing for more, as British Gymnastics advises.
  • A wrist that's swollen or painful the next day needs a doctor, and don't take painkillers to train through pain.
  • Back pain that lasts more than 2 weeks, or hurts more when you arch back, needs checking: it can be a stress fracture.
  • The one gymnastics prevention trial found extra exercises alone didn't prevent overuse injuries, so hours, rest and progressions matter too.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the gymnastics conditioning workout: jumps, landings, wrists, shoulders and trunk take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Other / check instructions, A step, A dumbbell, A bench or box, A band, An anchor point, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 18 of its 22 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.