1. Free printables
  2. Gymnastics
  3. Ages 11 to 13

A week of gymnastics at home: ages 11 to 13

3 sessions of 15 to 20 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Balance & Control at home

20min

  1. Warm-up: Gymnastics Warm-Up, Ages 11 to 134 min
  2. Half Turns on a Floor Line4 min
  3. Handstand Against a Wall5 min
  4. Cushion Balance Challenge4 min
  5. Cool-down: Gymnastics Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Beam buddies: walk the line or low beam while a partner cheers each steady step. Swap, and the pair collects ten steady crossings.

My best · Half Turns on a Floor Line: your own number

LastToday

DrillsGymnastics Warm-Up, Ages 11 to 13Half Turns on a Floor LineHandstand Against a WallCushion Balance ChallengeGymnastics Cool-Down Stretches, Ages 11 to 13

Session 2

Strength at home

20min

  1. Warm-up: Gymnastics Warm-Up, Ages 11 to 134 min
  2. Tuck-Ups and V-Ups4 min
  3. Plank Shape Circuit5 min
  4. Floor L-Sit Prep4 min
  5. Cool-down: Gymnastics Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Gym follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

My best · Tuck-Ups and V-Ups: your own number

LastToday

DrillsGymnastics Warm-Up, Ages 11 to 13Tuck-Ups and V-UpsPlank Shape CircuitFloor L-Sit PrepGymnastics Cool-Down Stretches, Ages 11 to 13

Session 3

Balance: Half Turns on a Floor Line

15min

  1. Warm-up: Gymnastics Warm-Up, Ages 11 to 134 min
  2. Half Turns on a Floor Line4 min
  3. Plank Shape Circuit4 min
  4. Cool-down: Gymnastics Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Beam buddies: walk the line or low beam while a partner cheers each steady step. Swap, and the pair collects ten steady crossings.

My best · Half Turns on a Floor Line: your own number

LastToday

DrillsGymnastics Warm-Up, Ages 11 to 13Half Turns on a Floor LinePlank Shape CircuitGymnastics Cool-Down Stretches, Ages 11 to 13

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 11 to 13: Baseball · Basketball · Bowling · Cheer · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

Ready when you are

Give your players a reason to train tomorrow

Set up your team in a few minutes. Running it is free; add player training when you want it.

Start your team free Questions? Read the help