What can a gymnast really do at home? Well all trainers will say conditioning and stretching. I agree. Maintaining strength and flexibility is very important. The skills will be there if the gymnast continues to perform general strength and sport-specific conditioning during this difficult time. Almost all gymnasts remember most of the conditioning they do in the gym, but they all have favorite exercises. It is important to perform a variety of exercises. If they have the space, they should do all of their pre-workout warm-ups to help stay in shape. A good warm-up with stretching and shaping is at least 45 minutes.

Many gymnasts will need more than the desired volume of conditioning of the hip flexors. I bet many will grow up during this time. The hip flexors play an important role in the gymnast’s training. Not only do they allow the gymnast to lift their leg very high, but they help with posture. And when the hip flexors are weak or tight, the gymnast may experience lower back pain. That’s because they basically connect the spine and the femur. When the hip flexors are tight, they actually pull the spine into a lordotic position. And when they’re weak, they get stressed when the gymnast lifts her legs, like in a slide, kick, or jump. As a coach, I can tell when a gymnast has tight hip flexors from her posture; there is a slight flexion at the hip while she is standing. A well-conditioned and well-stretched gymnast usually stands with no angle and to the front of the hip.

To keep your hip flexors in shape, I recommend pike leg raises. The gymnast will sit in a pike position, place their hands next to their knees on the floor, and then lift both legs. And for stretching, I recommend the quad-psoas stretch. Kneeling lunge with one foot forward and hips pressed forward. The gymnast should also do this with the back leg bent and that foot facing the ceiling.

But there are other things that will be useful. For example, balance and visualization exercises. For balance, the gymnast can do simple exercises such as RDLs and slow-motion needle kicks with and without light dumbbells. She can also perform arm routines with her eyes closed. The gymnast would stand in her place and perform her barre routine with only arm and head movements. That’s for both visualization and balance. When that becomes simple, the gymnast can perform it in a leg-over position, with one foot touching the inside of the knee. The gymnast should do this exercise with each leg because most gymnasts have a greater sense of balance on one side. When this becomes simple, the gymnast can add very light ankle weights/wrist writes or hold 1-pound dumbbells in each hand. And to take the challenge one step further, the gymnast can do it standing up on a softer surface, such as a Bosu or balance disc.

And finally, for a change, maybe you can do Legs Plus or Swing Set Fitness workouts. Many of the exercises in my swing workouts were actually gymnastics conditioning exercises that my gymnasts have done using a barrel mat. Legs Plus workouts are really good for general fitness, as well as landing with takedown and conditioning with bars. My gymnastics conditioning and exercise book is also useful for all gymnasts.

So gymnasts have to work really hard to stay fit and keep their sanity. Athletes can use this time to get stronger and heal any pain or discomfort they have had.

And let me know how I can help your gymnast.