12U gymnastics practice plans (ages 11 and 12)

Gymnastics Warm-Up, Ages 11 to 13 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. 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: Knees over toes on every landing, and hold the landing still.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Backward Roll Down a Wedge 13 min

1. Sit at the top of the wedge in a tuck with your chin down.
2. Place your hands by your ears with fingers pointing back.
3. Roll back and push through your hands so your head stays free.
4. Do 8 rolls with your coach watching your hands.

Coaching point: Hands by ears, push the floor away.

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home.

Cast Shape Push-Ups 11 min

1. Hold a push-up position with straight arms.
2. Push your shoulders away from the floor and round into a hollow.
3. Lift your hips a little, then return.
4. Do 3 sets of 8.

Coaching point: Push away, round and squeeze.

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

Cushion Balance Challenge 9 min

1. Stand on one foot on a firm cushion.
2. Hold arms out for 20 seconds.
3. Then try arms up, then eyes on a spot on the wall.
4. Do 3 rounds per leg.

Coaching point: Small fixes in your ankle.

Safety: Keep a wall or chair within reach and stay low to the floor.

Brake and Stick 15 min

1. Mark a start cone and a stop line 10 yards away.
2. Run to the line and stop in three steps.
3. Finish with hips back, knees over toes, chest up; hold for 2 seconds.
4. Do 8 reps, building speed only when the stop stays controlled.

Coaching point: Hips back, knees over toes.

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Gymnastics Cool-Down Stretches, Ages 11 to 13 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold 15 to 20 seconds, each side.
8. Side bend: stand tall, reach one arm overhead and lean gently to the other side. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Gymnastics Warm-Up, Ages 11 to 13 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. 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: Knees over toes on every landing, and hold the landing still.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Floor L-Sit Prep 11 min

1. Sit with legs straight and hands on two thick books beside your hips.
2. Push down to lift your hips, then one foot.
3. Hold 5 seconds, switch feet.
4. Do 3 rounds.

Coaching point: Push down, shoulders low.

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

Bridge from the Floor 11 min

1. Lie on your back with knees bent and feet flat.
2. Place your hands by your ears with fingers toward your shoulders.
3. Push up through hands and feet, aiming your shoulders over your hands.
4. Hold 10 seconds and lower slowly on your back. Do 4.

Coaching point: Push your shoulders over your hands.

Safety: Only from lying down, never by falling back from standing. Stop if your back pinches. 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.

Floor Dance Elements 12 min

1. Chasse down the room with pointed toes.
2. Add a small split leap and land on one bent knee.
3. Finish with a half turn on your toes.
4. Do 6 lengths.

Coaching point: Point, reach, land soft.

Safety: Land on a non-slip mat with a bent knee. Stop if your knees hurt.

Cross-Crawl Rhythm 14 min

1. March and touch your right hand to your left knee, then left hand to right knee.
2. Next touch behind you: hand to opposite heel.
3. Mix front and back in a 4-count rhythm.
4. Do 4 sets of 20 touches.

Coaching point: Smooth rhythm, opposite sides.

Gymnastics Cool-Down Stretches, Ages 11 to 13 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold 15 to 20 seconds, each side.
8. Side bend: stand tall, reach one arm overhead and lean gently to the other side. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.