Gymnastics can be a lot of fun especially at the advanced level. Here are some free warm up tips in this video clip on advanced gymnastics.
Hi, my name is Jordan Dahl and we're talking about advanced floor gymnastics and the next thing I wanted to talk about was a basic warm up routine you can do. A big problem you that you might see is you continue on and become advanced, you'll notice there won't be as much space for you to do these big warm up drills. This routine that I've come up with can really help out with that and it's really doable in a confined space. So the first thing you would do after jogging around a couple of times, I would just do some tow hops to get your legs warmed up. So reaching up, your arms stay up the whole time and you're just bouncing of your toes, making sure you're not taking that in your knees because that's cheating. Make sure that your calves are what’s getting the warm up on that. After a round of you know a couple passes of toe hops, you can move on to your arm circle pops which can help your mind really remember where your arms need to be for your set. So that's taking a step and arms straight up by the time your feet hit the ground again. So again doing a couple of passes of that and after that I would do just some basic lunges, maybe jumping up and down if you don't have enough room to travel down. Another drill you could do that could help out with your hand positioning is called a hand stand pop up. You're just going to reach, kick up in the hand stand, back down, take a step over, do it again just as long as you want to take it on that. Really watching and paying attention to your hand position, making sure they're facing straight ahead and they're flat down on the ground. Stretching is one of the things that can start to annoy you as you become more advanced, but you need to remember not to skip out on stretching. If you're worried about time, wanting to reserve more time for the actual training you can condense your stretching time. Remembering you need to get every part of your body warmed up now. You don't need to take fifteen minutes like you were before to stretch out, you can condense it down into a nice five minute warm up routine, stretch routine. Just basic arms and chest and legs and back stretches. So here's a quick summary of a really fast stretch routine you could do, starting with one, two, three arm circle, reaching down through five seconds. Arm circling the other way and reaching down again, and from this pike position going hand stand, roll down into a seal position, holding that for about ten seconds. Switching over getting your left leg splits, holding those with your arms out, switching to middle splits and swinging your right leg back around, getting every split. After that a pike position just really hitting all of these legs stretches that you've covered in beginning and basic. Just in straddle, reaching over and forward, getting up, getting your wrists and ending with a back stretch, a bridge.