1. Conditioning for kids
  2. Gymnastics, 14 year olds and older

Gymnastics conditioning for 14 year olds and older

Gymnastics conditioning for 14 year olds and older at home means flexibility, strength and swing through 59 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. Why: Organized sport should total no more hours a week than the child's age in years, with two rest days a week (NATA youth sport specialization recommendations).

For parents and coaches: the physical drills that work at home for 14 year olds and older, one session to follow and the load rules the app applies to the age group.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

Start your free trial Or build a free week first, no account

A parent's page. Free to read; no card to start; running a team is always free.

At a glance

The drills
59 physical-focus gymnastics drills work at home for 14 year olds and older, 28 of them gymnastics's own. 7 of them are jump, bound or sprint drills, which a plan limits.
How it is built
From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules
Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need
Most used: mat (19 of the 59 drills), wall (8), soft ground (4), cones (3), soft mat (3), ball (2), open floor (2), solid wall (2). 4 drills need nothing but space. 3 are for two, and a parent can be the partner.

gymnastics's own

Gymnastics conditioning drills for 14 year olds and older

These drills build the body for gymnastics itself: flexibility, strength and swing. Every one is open to 14 year olds and older by the app's age gates and works at home with one parent.

flexibility

Flexibility

strength

Strength

swing

Swing

balance & control

Balance & Control

Every sport

Athletic drills gymnastics players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 14 year olds and older.

balance & control

Balance & Control

form

Form

strength

Strength

tumbling & vault

Tumbling & Vault

A 36-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 36 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

  1. 1Gymnastics Warm-Up, Ages 14 and UpA 12-minute moving warm-up for gymnastics players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then gymnastics moves at practice speed.12 min
  2. 2Hollow RocksBanana shape, rock as one piece.6 min
  3. 3Handstand Against a WallPush tall, belly tight.10 min
  4. 4Gymnastics Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for gymnastics players 14 and up after training: stretches for the legs, hips, wrists and sides, each held 20 to 30 seconds, never to pain.8 min

Healthy load

How much gymnastics conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

Organized sport should total no more hours a week than the child's age in years, with two rest days a week. (NATA youth sport specialization recommendations).

The research behind it

Questions and answers

What is gymnastics conditioning for 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 59 drills below are physical-focus gymnastics drills that work at home.

What gymnastics conditioning drills can 14 year olds and older do at home?

A few to start with: Deep Squat Hold, Shoulder Pass-Throughs and Active Leg Holds. Most used: mat (19 of the 59 drills), wall (8), soft ground (4), cones (3), soft mat (3), ball (2), open floor (2), solid wall (2). 4 drills need nothing but space. 3 are for two, and a parent can be the partner.