What can a gymnast do at their home? Most coaches will recommend stretching and conditioning. I agree. Maintaining strength is vital. The gymnast will still have the ability to use their strength and conditioning skills in difficult situations. Nearly all gymnasts have a favorite exercise, but most can remember most of the conditioning done in the gym. It is important to do many different exercises. To help keep in shape, they should do all of their pre-workout warmth-ups if they have time. A good warmup should include stretching and shaping Online Präventionskurs.
Many gymnasts require more hip conditioning than necessary. Many gymnasts will experience growth during this time. The hip flexibility is an essential part in gymnast training. They allow the gymnast not only to lift her leg up high but also aid in posture. A gymnast could feel low back discomfort if her hipflexors are weakening or tight. The hip flexors are what connect the spine and the femur. If the hips flexors are too tight, they can pull on the spine and cause it to move into a lordosis. When they are weak, the hip flexors become stressed when the gymnast lifts or kicks her legs. As a coach I can see when a gymnast’s hip flexors are tight. A slight bend at her hip while standing is an indication of tight hip flexors. Gymnasts who are well-conditioned and well-stretched stand straight, with no angle to the front hip.
Pike-sitting legs lifts will keep the hips flexors in good shape. The gymnast should sit in a squat position and then place her hands beside her knees. I recommend the quad stretch for the stretch. Kneeling lunge. One foot should be in front of the other and the hips should be pressed forward. The gymnast should also perform this feat with one foot in front and the other facing the ceiling.
But there are more things that could be of benefit. Balance drills or visualization can help. To balance, gymnasts can do simple exercises like RDL and slow-motion needle kicks with or without light dumbbells. They can also do arm routines while their eyes are closed. The gymnast would be able to just use her arm and head movements to perform her beam dance. This is for visualisation and balance. It is possible to do this in a passive leg position, with one foot touching each side of the knee. The gymnast should practice this drill with one leg. This is because gymnasts tend to have a stronger sense of balance on the opposite side. If this is not possible, the gymnast could add very light ankle/writs/hand weights or keep 1lb dumbbells in both hands. This can be done standing on a Bosu or balance disk to make it more challenging.
Then, perhaps they’ll try the Legs Plus/Swing Set Fitness workouts. Many of my swing workouts were actually gymnastics conditioning exercise that my gymnasts performed on a bar mat. Legs Plus are excellent for general fitness as they include dismount-landing as well as bars conditioning. My gymnastics books and drills are very helpful to all gymnasts.
Gymnasts should strive to be in good shape and maintain their sanity. Athletes should use this time to build strength and ease any injuries.