Strength training exercises need to be similar in movement to the skill you want to learn. They concluded that training major muscle groups 2 times per week produced superior results than training them once per week. In a study published by the NCBI (National Center for Biotechnology Information), they compared training muscle groups 1 to 3 days per week with the results on muscle growth. So, strength training is important if we want to improve and learn new skills. In the same article, the author emphasizes that just practicing skills will not give you the level of strength you need to perform those skills correctly. So not only is it key to be putting in consistent effort to improve your gymnastics skills, you also need to be putting that same consistent effort into your strength training.
“Consistent, special strength training is necessary for maximum performance in gymnastics”. Well here is a quote straight from the article, Strength Training Fundamentals in Gymnastics Conditioning, We all know that the key to success in gymnastics, is consistency of effort. It’s important to balance these in order to prevent injuries. So for instance, for every repetition of an upper body horizontal pushing exercise you do during the week, you should be doing an upper body horizontal pulling exercise. Lower Body Knee Pushing with Lower Body Knee Pulling.
Lower Body Hip Pushing with Lower Body Hip Pulling. Upper Body Vertical Pushing with Upper Body Vertical Pulling. Upper Body Horizontal Pushing with Upper Body Horizontal Pulling. Dave Tilley, where he stressed the importance of balancing the following types of exercises: In a pulling exercises, the muscle group contracts as the weight is pulled toward the body. A push exercise is when the muscle tissue contracts when the weight is pushed away from the body. To create a balanced training plan, you should do equal amounts of pushing and pulling exercises. Focus on a Push/Pull balance of exercises. In order to improve endurance for short periods of high-intensity (routines), maximum strength must be increased, and one of the best ways to do this is through resistance training.ģ. However, it is good to add weight or resistance when you have mastered an exercise. Never add weight to an exercise that you cannot do several repetitions of correctly with your own body weight. Don’t add resistance (weights) until you can do the exercise properly with gravity alone. It’s also important to get in the habit of doing exercises with good form, since we want to perform our routines with proper form. If you rush through the exercises without focusing on your form, and do the exercises incorrectly, you won’t be working the proper muscles, and won’t see the same benefit from the exercise. Here are 10 strength training principles to keep in mind. So if your dream is to get better and improve your gymnastics skills, then building more strength is important. To find these gymnasts they focus on their strength and flexibility. The TOPS program is what USA Gymnastics uses to find gymnasts with a “special” talent for gymnastics. If that hasn’t convinced you that strength is important, here is another piece of evidence… When a gymnast punches the floor for a front tuck, she is going to experience 8-17 times her body weight, and then she will experience that force again when she lands. Sands has suggested that the forces that a gymnast must be able to endure can be up to 17 times their body weight. And you would never be able to do a back handspring, if you couldn’t hold the weight of your body jumping on to your hands.ĭr. You would never be able to do a pullover, if you couldn’t do a pull-up, or at least pull your chin above the bar. You won’t be able to learn new skills, and perform them correctly without the proper strength. One of the most important factors in becoming a successful gymnast is strength.
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