1. Conditioning for kids
  2. Gymnastics, 7 to 10 year olds

Gymnastics conditioning for 7 to 10 year olds

Gymnastics conditioning for 7 to 10 year olds at home means flexibility, strength and swing through 27 drills picked for the age. At 7 to 10, gymnastics conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. 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 7 to 10 year olds, 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

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At a glance

The drills
27 physical-focus gymnastics drills work at home for 7 to 10 year olds, 10 of them gymnastics's own. 4 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 7 to 10, gymnastics conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
Load rules
A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions. No weights, bands or machines: body weight, a ball and open space.
What you need
Most used: mat (6 of the 27 drills), open floor (2), balloon (1), bucket or target (1), chalk or tape (1), chalk, rope or towels (1), cones (1), cushions (1). 5 drills need nothing but space. 1 is for two, and a parent can be the partner.

gymnastics's own

Gymnastics conditioning drills for 7 to 10 year olds

These drills build the body for gymnastics itself: flexibility, strength and swing. Every one is open to 7 to 10 year olds by the app's age gates and works at home with one parent.

flexibility

Flexibility

strength

Strength

swing

Swing

tumbling & vault

Tumbling & Vault

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 7 to 10 year olds.

balance & control

Balance & Control

form

Form

strength

Strength

tumbling & vault

Tumbling & Vault

A 25-minute session

A conditioning session for 7 to 10 year olds

A warm-up, 2 drills and a cool-down: 25 minutes. A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.

  1. 1Gymnastics Warm-Up, Ages 7 to 10An 8-minute moving warm-up for gymnastics players aged 7 to 10: easy running, moving stretches, balance and soft landings, then gymnastics moves. Before practice, never still stretches first.8 min
  2. 2Hollow RocksBanana shape, rock as one piece.6 min
  3. 3Hollow HoldBack flat, banana shape.6 min
  4. 4Gymnastics Cool-Down Stretches, Ages 7 to 10A 5-minute cool-down for gymnastics players aged 7 to 10 after training: an easy walk, then gentle stretches for the legs, hips and wrists, each held for a slow count of 10.5 min

Healthy load

How much gymnastics conditioning is healthy for 7 to 10 year olds

At 7 to 10, gymnastics conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.

A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.

No weights, bands or machines: body weight, a ball and open space.

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 7 to 10 year olds?

At 7 to 10, gymnastics conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. The 27 drills below are physical-focus gymnastics drills that work at home.

What gymnastics conditioning drills can 7 to 10 year olds do at home?

A few to start with: Animal Stretch Story, Cat and Cow Moves and Rag-Doll Wind-Down. Most used: mat (6 of the 27 drills), open floor (2), balloon (1), bucket or target (1), chalk or tape (1), chalk, rope or towels (1), cones (1), cushions (1). 5 drills need nothing but space. 1 is for two, and a parent can be the partner.