Free drill library · Gymnastics

At-home gymnastics drills for 14 year olds and older

This is a free sample week of at-home gymnastics training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 13 to 15 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of gymnastics for 14 year olds and older

Session 1

Flexibility at home 13 minutes

  1. Active Split Holds · 4 min
    Strong legs, square hips.
  2. Shoulder Stick Pass-Throughs · 5 min
    Slow and straight arms.
  3. Pancake Fold with a Strap · 4 min
    Hips forward, flat back.

Session 2

Form at home 13 minutes

  1. Meet Day Mental Rehearsal · 4 min
    See it clean, feel it calm.
  2. Jump Shapes on the Floor · 5 min
    Show the shape, stick the landing.
  3. Routine Count and Rhythm · 4 min
    Hit every count.

Session 3

Flexibility: Active Leg Holds 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Active Leg Holds · 5 min
    Tall body, leg works. Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own.
  3. Rear-Foot Elevated Split Squat · 5 min
    Front heel heavy. Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 gymnastics plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Active Split Holds

Ages 14 and up · 12 min

Use your own muscles to hold and lift in your split so your flexibility is strong.

  1. Warm up first with lunges and leg swings.
  2. Slide into your split as far as is comfortable, hands on blocks.
  3. Squeeze your legs as if pulling them together and hold 5 seconds.
  4. Relax, breathe, and repeat 4 times per leg.

Coach's cue: Strong legs, square hips.

Bring: mat, yoga blocks

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own.

Shoulder Stick Pass-Throughs

Ages 14 and up · 8 min

Open your shoulders for handstands, bridges and swing.

  1. Hold a broomstick wide with straight arms in front of you.
  2. Lift it slowly over your head and behind you.
  3. Bring it back to the front the same way.
  4. Do 3 sets of 10. Move your hands wider if it pinches.

Coach's cue: Slow and straight arms.

Bring: broomstick or band

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Pancake Fold with a Strap

Ages 14 and up · 10 min

Fold forward in a straddle using your own strap, for straddle presses and jumps.

  1. Sit in a wide straddle with knees facing up.
  2. Loop a strap around a foot or hold a towel ahead of you.
  3. Walk your chest forward with a flat back until you feel a gentle pull.
  4. Hold 20 seconds. Do 4.

Coach's cue: Hips forward, flat back.

Bring: mat, strap or towel

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own.

Meet Day Mental Rehearsal

Ages 14 and up · 8 min

Picture your routine in your head, from salute to landing, so meet day feels familiar.

  1. Sit quietly and close your eyes.
  2. Picture saluting, then each skill in order.
  3. Feel the clean shapes and the stuck landing.
  4. Finish with a slow breath. Do it twice.

Coach's cue: See it clean, feel it calm.

Bring: quiet space

Jump Shapes on the Floor

Ages 11 and up · 10 min

Show a clear tuck, straddle and pike shape in the air and land still.

  1. Jump straight up and show a tuck shape.
  2. Land with soft knees and hold for 2 seconds.
  3. Do the same with a straddle and a pike shape.
  4. Do 3 rounds of each.

Coach's cue: Show the shape, stick the landing.

Bring: mat

Safety: Land on two feet with soft knees on a non-slip mat. Stop if your knees or ankles hurt.

Routine Count and Rhythm

Ages 11 and up · 10 min

Learn the counts of your floor or beam routine so every skill lands on time.

  1. Play your music or have a parent count to 8 out loud.
  2. Mark where each dance move and skill starts on the count.
  3. Walk through the routine on the counts without the skills.
  4. Do 3 run-throughs.

Coach's cue: Hit every count.

Bring: music or a counter

Active Leg Holds

Ages 14 and up · 10 min

Use your own strength to hold your leg high, so your flexibility is useful in skills.

  1. Stand tall holding a wall.
  2. Raise one straight leg in front as high as you can without leaning back.
  3. Hold 5 seconds, lower slowly.
  4. Do 5 per leg to the front and side.

Coach's cue: Tall body, leg works.

Bring: wall or chair

Safety: Stretch to a gentle pull, never pain. Nobody pushes you down; you go only as far as you can on your own.

Rear-Foot Elevated Split Squat

Ages 13 and up · 12 min

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

  1. Rest the top of your back foot on a knee-high bench.
  2. Lower straight down until the front thigh is about level.
  3. Keep the front knee tracking over the foot.
  4. Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Safety for ages 14 and up

  • Plans for this age group use beginner, developing and advanced drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: gymnastics

  • Mats under every landing; flips, bars, beam and vault only in a gym with a trained coach.
  • Low back pain, worse when bending backward, is never normal. Stop and tell a parent or coach.
  • Wrist pain is a stop sign: warm up wrists, and rest them if they hurt.
  • Stretch only as far as you can go on your own. Nobody pushes you down, and no oversplits.
  • No comments about a child's body, size or weight, from anyone.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 29 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Gymnastics: governing bodies, safety and development (9)
Youth athletic development and safety (20)

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