Spring Training Tips: Strength & Flexibility Drills Every Gymnast Should Try

Spring is the perfect time for gymnasts to refresh their training routines, build strength, and improve flexibility. Whether you're preparing for competition season or just looking to level up your skills, incorporating targeted drills into your workouts can make a big difference.

Here are some of the best strength and flexibility exercises every gymnast should try this spring!

Strength Drills for Gymnasts

1. Core Conditioning: The Foundation of Stability

A strong core is essential for balance, control, and power in every gymnastics move. Try these exercises:

• Hollow Body Holds – Lie on your back, lift your legs and shoulders, and hold for 30 seconds.
• V-Ups – Engage your core as you lift your legs and arms simultaneously to form a “V” shape.
• Plank Variations – Standard, side, and forearm planks help build endurance and stability.

2. Leg Power: Strength for Tumbling & Jumps

Powerful legs are key for explosive tumbling passes and strong landings. Incorporate:

• Squat Jumps – Keep your core tight and explode upward, focusing on soft landings.
• Single-Leg Box Jumps – Improve balance and strength by jumping onto a low box using one leg at a time.
• Calf Raises – Strengthen ankles and improve toe point with controlled calf raises.

3. Upper Body & Grip Strength: A Must for Bars & Rings

Gymnasts rely heavily on arm, shoulder, and grip strength. Train with:

• Pull-Ups – Essential for building upper body strength for bar routines.
• Handstand Push-Ups – A great way to build shoulder stability and control.
• Dead Hangs – Improve grip strength by hanging from a bar for 30+ seconds.

Flexibility Drills for Gymnasts

1. Splits & Hip Openers

Flexibility is crucial for leaps, kicks, and overall range of motion. Work on:

• Front & Side Splits – Hold each split for 30-60 seconds to gradually increase flexibility.
• Frog Stretch – Helps open up the hips for better mobility.
• Pigeon Pose – Loosens tight hip flexors and glutes.

2. Back & Shoulder Flexibility

A flexible back and shoulders improve performance on bars, beam, and floor:

• Bridge Holds & Wall Walks – Strengthen and stretch the back simultaneously.
• Shoulder Dislocations with a Resistance Band – Enhances mobility and prevents injuries.
• Cat-Cow Stretch – A simple way to keep the spine flexible.

3. Ankle & Wrist Mobility

Prevent injuries and improve performance with:

• Wrist Circles & Flexion Stretches – Essential for weight-bearing skills on hands.
• Ankle Alphabet – Trace the alphabet with your toes to strengthen stabilizing muscles.
• Toe Point & Flex Drills – Helps refine form and control.

Spring Into Your Best Training Yet!

Spring is all about fresh starts and setting new goals. By incorporating these strength and flexibility drills into your routine, you’ll build a strong foundation for better performance, reduced injury risk, and improved confidence in your gymnastics skills.

What’s your favorite training drill? Share in the comments and tag us @JoyStreamGymnasticsWear with your progress!

Follow us on Instagram to keep up with the latest!