A calm three-week plan for the weeks before gymnastics tryouts, by age, from the free drill library. Every session fits the age, and your child compares only with their own start. Print it in light ink; no account needed.
Short sessions at home are enough to arrive ready.
3 sessions a week of 15 to 20 minutes, from SSTracker’s at-home gymnastics plans for 7 to 10 year olds. Two weeks build up, the third eases off, and the day before tryouts is a rest day.
Weeks3
Sessions a week3, at most
Minutes a session15 to 20
Two weeks build up, then the last week eases off.
Week 1: learn the sessions, one day at a time.Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.
Week 2: the same sessions again, a little smoother.Repeat sessions 1, 2 and 3. Let your child lead the one they like most.
Week 3: lighter, so your child arrives fresh.Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.
With two weeks to go, start at week 2. With four weeks, do week 1 twice. Pick days that fit your week, with a rest day between sessions.
Every area coaches watch at tryouts is something that grows.
Many tryouts look at a few areas like these. SSTracker’s own tryout notes use these five, a coach notes only what they saw, and there is no overall grade.
PaceQuick first steps grow with practice and with rest. Arriving fresh helps more than one extra hard day.
TechniqueClean touches grow with many short, calm tries. The sessions here give your child lots of them.
Reading the gameLooking up and choosing well grow by playing. After a game, ask about one good choice they made.
PhysicalBalance, landing and core strength are part of every warm-up here. Every body grows at its own pace.
AttitudeTrying again after a mistake, listening and cheering a teammate are things every player can bring.
Skills these sessions train: Tumbling & Vault, Swing, Flexibility, Balance & Control
Your child compares only with their own earlier number.
The test: Forward Roll on a Soft Mat: your own number.
Week 1, first session
Week 3, first session
What feels easier now?
Compare only with your own week 1 number. Any number is fine: it shows where you are today, not who you are.
Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
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.
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.
Every session ends with a few minutes of gentle stretches.
When to stop: Stop if anything hurts, knees and heels too. Stop if landings get noisy or wobbly, or form breaks down. Rest, then try again easier. Thunder: go inside. Heat signs (dizzy, headache, feeling sick, confused, unusually tired): stop, rest in the shade and drink water.
After a knock to the head: Stop right away. No more play today. See a doctor before playing again. Call 911 for danger signs: throwing up again and again, a seizure, can’t stay awake, a headache that gets worse, slurred speech, or one pupil bigger than the other. From the CDC’s HEADS UP guidance.
The night before, calm matters more than practice.
No new drills tonight. The work is already done.
Pack the bag together, then set it by the door.
A normal dinner, some water and the usual bedtime.
Tell your child one thing you saw them grow at in these weeks.
Nerves are normal. Say so, and that you feel them too sometimes.
Whatever happens tomorrow, your love and pride stay the same.
After tryouts
Ask what was fun, and what they want to practice next.
Talk about their own growth, never about other children.
Whatever happens at tryouts, your child is enough.
Practice makes progress, because there is no such thing as perfect.
Where the numbers come from
Session limits: SSTracker’s own rule for age 7, at most 3 days a week and 30 minutes a session.
Sessions: SSTracker’s at-home gymnastics plans for 7 to 10 year olds. Every drill here is open at ages 7 to 10 in the app.
Warm-up and cool-down: SSTracker’s routines for this age, with the research at sstracker.app/warm-ups-and-stretches.
Tryout areas: the five areas in SSTracker’s own tryout notes for coaches.
Free for families and teams
Keep training after tryouts, free
Pick the days and minutes you have and see a gymnastics week for 7 to 10 year olds, kept to healthy limits for the age, with no account. A free account saves it and shows progress against your child's own start. Coaches can send the same drills to the whole team as homework.
Short sessions at home are enough to arrive ready.
3 sessions a week of 15 to 20 minutes, from SSTracker’s at-home gymnastics plans for 11 to 13 year olds. Two weeks build up, the third eases off, and the day before tryouts is a rest day.
Weeks3
Sessions a week3, at most
Minutes a session15 to 20
Two weeks build up, then the last week eases off.
Week 1: learn the sessions, one day at a time.Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.
Week 2: the same sessions again, a little smoother.Repeat sessions 1, 2 and 3. Let your child lead the one they like most.
Week 3: lighter, so your child arrives fresh.Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.
With two weeks to go, start at week 2. With four weeks, do week 1 twice. Pick days that fit your week, with a rest day between sessions.
Every area coaches watch at tryouts is something that grows.
Many tryouts look at a few areas like these. SSTracker’s own tryout notes use these five, a coach notes only what they saw, and there is no overall grade.
PaceQuick first steps grow with practice and with rest. Arriving fresh helps more than one extra hard day.
TechniqueClean touches grow with many short, calm tries. The sessions here give your child lots of them.
Reading the gameLooking up and choosing well grow by playing. After a game, ask about one good choice they made.
PhysicalBalance, landing and core strength are part of every warm-up here. Every body grows at its own pace.
AttitudeTrying again after a mistake, listening and cheering a teammate are things every player can bring.
Skills these sessions train: Balance & Control, Strength
Your child compares only with their own earlier number.
The test: Half Turns on a Floor Line: your own number.
Week 1, first session
Week 3, first session
What feels easier now?
Compare only with your own week 1 number. Any number is fine: it shows where you are today, not who you are.
Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
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).
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.
Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
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.
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.
Every session ends with a few minutes of gentle stretches.
When to stop: Stop if anything hurts, knees and heels too. Stop if landings get noisy or wobbly, or form breaks down. Rest, then try again easier. Thunder: go inside. Heat signs (dizzy, headache, feeling sick, confused, unusually tired): stop, rest in the shade and drink water.
After a knock to the head: Stop right away. No more play today. See a doctor before playing again. Call 911 for danger signs: throwing up again and again, a seizure, can’t stay awake, a headache that gets worse, slurred speech, or one pupil bigger than the other. From the CDC’s HEADS UP guidance.
The night before, calm matters more than practice.
No new drills tonight. The work is already done.
Pack the bag together, then set it by the door.
A normal dinner, some water and the usual bedtime.
Tell your child one thing you saw them grow at in these weeks.
Nerves are normal. Say so, and that you feel them too sometimes.
Whatever happens tomorrow, your love and pride stay the same.
After tryouts
Ask what was fun, and what they want to practice next.
Talk about their own growth, never about other children.
Whatever happens at tryouts, your child is enough.
Practice makes progress, because there is no such thing as perfect.
Where the numbers come from
Session limits: SSTracker’s own rule for age 11, at most 4 days a week and 45 minutes a session.
Sessions: SSTracker’s at-home gymnastics plans for 11 to 13 year olds. Every drill here is open at ages 11 to 13 in the app.
Warm-up and cool-down: SSTracker’s routines for this age, with the research at sstracker.app/warm-ups-and-stretches.
Tryout areas: the five areas in SSTracker’s own tryout notes for coaches.
Free for families and teams
Keep training after tryouts, free
Pick the days and minutes you have and see a gymnastics week for 11 to 13 year olds, kept to healthy limits for the age, with no account. A free account saves it and shows progress against your child's own start. Coaches can send the same drills to the whole team as homework.
Short sessions at home are enough to arrive ready.
3 sessions a week of 15 to 20 minutes, from SSTracker’s at-home gymnastics plans for 14 year olds and older. Two weeks build up, the third eases off, and the day before tryouts is a rest day.
Weeks3
Sessions a week3, at most
Minutes a session15 to 20
Two weeks build up, then the last week eases off.
Week 1: learn the sessions, one day at a time.Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.
Week 2: the same sessions again, a little smoother.Repeat sessions 1, 2 and 3. Let your child lead the one they like most.
Week 3: lighter, so your child arrives fresh.Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.
With two weeks to go, start at week 2. With four weeks, do week 1 twice. Pick days that fit your week, with a rest day between sessions.
SSTrackerScintillation Skills Tracker · Gymnastics tryout prep · Ages 14 and up
Every area coaches watch at tryouts is something that grows.
Many tryouts look at a few areas like these. SSTracker’s own tryout notes use these five, a coach notes only what they saw, and there is no overall grade.
PaceQuick first steps grow with practice and with rest. Arriving fresh helps more than one extra hard day.
TechniqueClean touches grow with many short, calm tries. The sessions here give your child lots of them.
Reading the gameLooking up and choosing well grow by playing. After a game, ask about one good choice they made.
PhysicalBalance, landing and core strength are part of every warm-up here. Every body grows at its own pace.
AttitudeTrying again after a mistake, listening and cheering a teammate are things every player can bring.
Skills these sessions train: Flexibility, Form
Your child compares only with their own earlier number.
The test: Active Split Holds: your own number.
Week 1, first session
Week 3, first session
What feels easier now?
Compare only with your own week 1 number. Any number is fine: it shows where you are today, not who you are.
SSTrackerScintillation Skills Tracker · Gymnastics tryout prep · Ages 14 and up
Every session starts with the same moving warm-up.
Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
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).
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).
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).
Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
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.
Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; walk back each time.
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.
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.
Every session ends with a few minutes of gentle stretches.
When to stop: Stop if anything hurts, knees and heels too. Stop if landings get noisy or wobbly, or form breaks down. Rest, then try again easier. Thunder: go inside. Heat signs (dizzy, headache, feeling sick, confused, unusually tired): stop, rest in the shade and drink water.
After a knock to the head: Stop right away. No more play today. See a doctor before playing again. Call 911 for danger signs: throwing up again and again, a seizure, can’t stay awake, a headache that gets worse, slurred speech, or one pupil bigger than the other. From the CDC’s HEADS UP guidance.
SSTrackerScintillation Skills Tracker · Gymnastics tryout prep · Ages 14 and up
Week 1: learn the sessions, one day at a time.
Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.
SSTrackerScintillation Skills Tracker · Gymnastics tryout prep · Ages 14 and up
Week 2: the same sessions again, a little smoother.
Repeat sessions 1, 2 and 3. Let your child lead the one they like most.
Day
What
Minutes
Done
Day 1
Session 1
20
Day 3
Session 2
20
Day 5
Session 3
15
Week 3: lighter, so your child arrives fresh.
Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.
Day
What
Minutes
Done
Day 1
Session 1 + self-check
20
Day 3
Session 2
20
The day before
Rest. Pack the bag together.
·
Pack the bag together the day before.
On tryout day
What the program asks for: read its sign-up together.
A full water bottle.
The shoes and gear your child trains in, already worn in.
Any safety gear the program asks for.
A snack and a warm layer for after.
For the sessions at home
Mat
Yoga blocks
Quiet space
Broomstick or band
Strap or towel
Music or a counter
Wall or chair
Phone or camera
Parent or coach
SSTrackerScintillation Skills Tracker · Gymnastics tryout prep · Ages 14 and up
The night before, calm matters more than practice.
No new drills tonight. The work is already done.
Pack the bag together, then set it by the door.
A normal dinner, some water and the usual bedtime.
Tell your child one thing you saw them grow at in these weeks.
Nerves are normal. Say so, and that you feel them too sometimes.
Whatever happens tomorrow, your love and pride stay the same.
After tryouts
Ask what was fun, and what they want to practice next.
Talk about their own growth, never about other children.
Whatever happens at tryouts, your child is enough.
Practice makes progress, because there is no such thing as perfect.
Where the numbers come from
Session limits: SSTracker’s own rule for age 14, at most 5 days a week and 60 minutes a session.
Sessions: SSTracker’s at-home gymnastics plans for 14 year olds and older. Every drill here is open at every age from 14 in the app.
Warm-up and cool-down: SSTracker’s routines for this age, with the research at sstracker.app/warm-ups-and-stretches.
Tryout areas: the five areas in SSTracker’s own tryout notes for coaches.
Free for families and teams
Keep training after tryouts, free
Pick the days and minutes you have and see a gymnastics week for 14 year olds and older, kept to healthy limits for the age, with no account. A free account saves it and shows progress against your child's own start. Coaches can send the same drills to the whole team as homework.