8U gymnastics practice plans (ages 7 and 8)

Gymnastics Warm-Up, Ages 7 to 10 10 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 16 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 10 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.

Bear Crawl Trail 16 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 8 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 10 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.

Arabesque Hold 12 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 14 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.

Chair Sit-and-Stand 16 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 8 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.