Creating a well-structured gymnastics class is key to keeping athletes engaged, learning, and improving. A consistent class structure not only ensures your gymnasts develop their skills but also helps maintain focus and safety. Here's a breakdown of how to effectively run a gymnastics class:
Warm-Up (2-5 Minutes)
Starting your class with a warm-up is essential for preparing the body for movement. Use activities that raise the heart rate and activate key muscle groups. Effective warm-up options include:
Trampoline exercises
Tumbling track drills
Group warm-up games
Running or jumping jacks
Tip: Keep this portion fast-paced and fun to get athletes energized.
Stretching (10-15 Minutes)
Stretching is crucial for improving flexibility and preventing injuries. Focus on key muscle groups that gymnasts rely on for strength, balance, and mobility. Combine dynamic stretches with static holds to prepare your athletes for the skills they’ll be working on.
Important: Stretching and warm-up combined should not exceed 20 minutes to ensure plenty of time for skill development.
Learning (Skill Development)
This is the heart of your class. Focus on teaching the specific skills your class level requires. Break down skills into manageable steps and use progression drills to help athletes build confidence and proper technique.
Tip: Be sure to hit at least two separate events in each class to keep your students well-rounded and engaged.
Stations
Stations are a great way to keep gymnasts moving and actively practicing. Set up multiple skill-focused stations so athletes aren’t left waiting in long lines. Stations might include:
Strength-focused drills
Flexibility exercises
Skill progressions for the day’s focus
Reminder: Stations are your friend! They minimize downtime and keep kids engaged.
Conditioning
Conditioning may not be required for lower-level classes, but it’s important to include in higher-level training. Strengthening key muscle groups helps gymnasts develop the power and control needed for advanced skills.
Examples of Conditioning Exercises:
Legs: Walking lunges, frog jumps, squat jumps
Abs: Crunches, leg lifts, reverse crunches
Arms: Push-ups, handstand holds, tricep dips
Tip: Incorporating strength training in creative ways, like partner drills or mini-challenges, can make conditioning more enjoyable.
Free Time/Silks (5 Minutes)
Ending your class with a few minutes of supervised free time is a fantastic way to reward hard work. Athletes can spend time on equipment, try fun skills, or practice their favorite moves.
Bonus Idea: Use free time as an incentive for focus and effort throughout class. Athletes love earning this reward, and it encourages positive behavior.
Final Thoughts
A well-structured gymnastics class should combine fun, skill-building, and organization. By balancing warm-ups, stretching, skill practice, and conditioning, you'll create an environment that fosters progress and keeps your gymnasts motivated. Remember, consistency is key — over time, your athletes will build the strength, flexibility, and technique they need to excel.
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