16U gymnastics practice plans (ages 15 and 16)

Gymnastics Warm-Up, Ages 14 and Up 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; 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: Quality over speed: quiet feet, knees over toes, hips level.

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.

Back Handspring Drills with a Coach 12 min

1. Practice the sit-back position against a wall with arms up.
2. With your coach, roll back over a barrel to your hands.
3. Snap your feet down to the floor from a handstand on the barrel.
4. Do 8 of each piece only while your coach spots.

Coaching point: Sit, swing, push, snap.

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home. 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. If you hit your head, or feel dizzy or headachy after a fall, stop, tell your coach, and do not train again until a doctor says you are OK.

Bar Routine Plan 10 min

1. Write the skills of your routine in order with your coach.
2. Next to each, write where your swing must be to start the next skill.
3. Mark the one connection that breaks most often.
4. Pick one drill to fix it this week.

Coaching point: Each skill sets up the next.

Beam Routine Walk-Through 14 min

1. Walk through your routine on the floor line, saying each skill out loud.
2. Practice a pause and a calm reset after each skill.
3. Run it again with no stops.
4. Move to a low beam only when your coach says so.

Coaching point: Breathe, reset, next skill.

Safety: The floor line is for home. Any beam work is only in a gym with your coach and mats.

Breathing Reset Wind-Down 15 min

1. Hold 3 gentle stretches (hips, hamstrings, chest) for 30 seconds each.
2. Lie on your back with legs up a wall.
3. Breathe in for 4 counts and out for 6, for 2 minutes.
4. Drink water and plan a good night of sleep.

Coaching point: Slow breath out.

Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.

Gymnastics Cool-Down Stretches, Ages 14 and Up 4 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 seconds, each side.
8. Side bend: stand tall, reach one arm overhead and lean gently to the other side. Hold 20 to 30 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 14 and Up 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; 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: Quality over speed: quiet feet, knees over toes, hips level.

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.

Pike Compression Lifts 10 min

1. Sit in a pike with hands on the floor beside your knees.
2. Lean forward a little and lift both heels off the floor.
3. Hold 2 seconds, then lower slowly.
4. Do 3 sets of 8.

Coaching point: Squeeze your legs up, stay tall.

Safety: Keep your knees straight but not locked hard. Stop if your hip cramps.

Active Leg Holds 10 min

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.

Coaching point: 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.

Competition Warm-Up Plan 10 min

1. With your coach, list the warm-ups you need for each event.
2. Decide how many of each skill you will do.
3. Add one calm breathing step before your turn.
4. Practice the full plan once at training.

Coaching point: Same plan, calm mind.

Round-Off to Rebound 6 min

1. Warm up with 5 cartwheels on a line.
2. Take a short run, hurdle and reach long for the floor.
3. Bring your legs together over the top and snap them down behind your hands.
4. Rebound straight up with arms by your ears. Do 8 with your coach.

Coaching point: Snap down, arms up, chest up.

Safety: Only in a gym with a qualified coach and proper mats. Never try this at home. If you hit your head, or feel dizzy or headachy after a fall, stop, tell your coach, and do not train again until a doctor says you are OK.

Five-Ten-Five Technique Rehearsal 15 min

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coaching point: Low turn, push off the outside foot.

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 14 and Up 4 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 seconds, each side.
8. Side bend: stand tall, reach one arm overhead and lean gently to the other side. Hold 20 to 30 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.