10U gymnastics practice plans (ages 9 and 10)

Gymnastics Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: wrist circles and gentle rocks on hands and knees, then a hollow hold and a front support (a straight-arm plank) for 10 seconds each.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. No flips, stunts or skills in a warm-up; those start when your coach says.

Animal Walks Course 11 min

1. A parent sets a short path around cushions.
2. Bear crawl the first side on hands and feet.
3. Crab walk the next side, belly up.
4. Frog hop the last side. Do 4 laps and try to beat your own time.

Coaching point: Strong arms, quiet feet.

Safety: Keep the path clear of furniture edges. Land frog hops on two feet with soft knees.

Banana and Superman Rolls 8 min

1. Lie on your back in a hollow banana.
2. Roll over onto your belly and turn into a gentle superman arch.
3. Keep your arms by your ears the whole time.
4. Do 10 rolls each way.

Coaching point: Hold the shape while you turn.

Safety: Keep your lower back pressed down. Stop and rest if your back hurts.

Arabesque Hold 8 min

1. Stand tall with arms out to the side.
2. Reach one straight leg behind you with a pointed toe.
3. Keep your chest up and hold.
4. Do 5 holds per leg and beat your own best.

Coaching point: Tall chest, long back leg.

Safety: 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.

Animal Strength Circuit 7 min

1. Do 5 inchworms: walk your hands out to a plank and back.
2. Hold a bear position with knees just off the floor for 10 seconds.
3. Hold a crab position, hips up, for 10 seconds.
4. Do 3 rounds with rest between.

Coaching point: Strong and steady.

Safety: Warm up your wrists first and stop if they hurt.

Bear Crawl Trail 14 min

1. Set a start and finish 10 steps apart.
2. Get on hands and feet, knees just off the ground.
3. Crawl forward with a flat back, then backward.
4. Do 4 trips.

Coaching point: Flat back like a table.

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Gymnastics Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Gymnastics Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: wrist circles and gentle rocks on hands and knees, then a hollow hold and a front support (a straight-arm plank) for 10 seconds each.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. No flips, stunts or skills in a warm-up; those start when your coach says.

Butterfly and Straddle Sit 11 min

1. Sit with the soles of your feet together and knees out.
2. Sit tall and breathe for 20 seconds.
3. Open your legs wide into a straddle sit.
4. Lean forward a little with a flat back for 20 seconds. Repeat 3 times.

Coaching point: Gentle and slow, no bouncing.

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

Lunge and Salute Finish 8 min

1. Stand tall with feet together.
2. Raise one arm to salute, proud and confident.
3. Step into a lunge with arms by your ears, then stand.
4. Do 10 salutes.

Coaching point: Chin up, proud finish.

Forward Roll on a Soft Mat 15 min

1. Squat at the end of the mat with your hands flat in front of you.
2. Tuck your chin to your chest so you can see your belly.
3. Push with your legs and roll over the back of your shoulders, not your head.
4. Come up to your feet with your arms forward. Do 8 rolls.

Coaching point: Chin tucked, round like a ball.

Safety: Do this on a soft mat with a clear space around you. Tuck your chin and stop if your neck hurts.

Chair Sit-and-Stand 14 min

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coaching point: Slow down, fast up.

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Gymnastics Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.