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Essential Gymnastics Basics Warm-up Routine
- 1. EVERY DAY BASICS Tony Retrosi! tony@gymmomentum.com
- 2. Who I am Owner: Atlantic Gymnastics Training Centers! Owner: Gym Momentum. www.gymmomentum.com
- 3. What is the purpose? To Continue your warm up?! Prepare for each event? ! Kill Time?
- 4. What I Want Out Of Basics Set The Tone of Workout! Can Be Done By All Levels! Prepare them for the work ahead! Work now- save time later
- 5. My Plan Depending on the day, a slightly different focus! Continue ACTIVE FLEX! Basics for DANCE! Basics for TUMBLING/VAULT! Basics for BEAM! Basics for Bars
- 6. Coaching Tips Keep It Simple! Move around the floor so that you see everyone at different angles! EVERYTHING with good form! If you have different levels spread the levels out! Opportunity to let younger kids shine! Start Slow- finish Fast
- 7. Every List Should Include HANDSTAND! Front and Back Rolls! Various Body Positions! Various directions. Front, Back, Sideways.! Dominant and NON dominant sides
- 8. As a continuation of active flex
- 10. Continuation warm up Split Walk! HS Front Limber ! HS froward roll Straddle through to Stomach! HS Back Limber! Pike Back Ward Roll to stand
- 13. Other Things (if I have time) Split roll over sideways! Front walk over! tumbling froward rolls! Back Walk over! tuck backward roll
- 15. Basics For Floor/ Vault Tumbling Forward roll (tuck)! Tumbling Backward roll (tuck)! Pike forward roll (stand up in Pike, arms down, then up)! Pike backward roll (stand up in Pike, arms down, then up)! Combine forward and backward! Add Jump Turns
- 18. Front Limbers! Handstand Rolls (various kinds)! Front walk over! Front walk over step in! Back Limbers! Back Walk over
- 19. Various Cartwheels Side to Side! Front to Side! Front to Back! Finish in Lunge, finish step in! From knee, from lunge, ! 1 arm! Aerials
- 21. Rows of Front Handspring Step out (finish together)! Rows of Back Handsprings (both Step out and together)! Front tuck rebound and Stick! Back Tuck/Pike rebound and Stick
- 22. Beam Handstands, Handstands, Handstands! Handstand pirouettes on line. 1/4, 1/4 Step down! Cartwheel to HS. 1/4, 1/4! All Cartwheels ! Cartwheel step through
- 23. Front Walk Over (Hold Handstand)! Back Walk Over (Hold Handstand) ! Tic-Tock! In a row! Veldez! Veldez- Back walkover
- 26. Back Handspring Step out! Back Handspring to scale! Veldez- Back Walk Over- Back Handspring! 3 Back Handsprings ! Make 1 a layout!! Make a different one a Layout! Front walkover to Sit! Front Walkover to sit
- 27. Bars HANDSTANDS! Handstand Walking ! Handstand Walking switch grips! Back Roll to Push up! Back Roll to Push up lift arm
- 30. Back Extension Rolls Pike and Straddle Through! Blind Change! Higgens! In combination
- 31. Front Extension Rolls Forward Roll Tuck, Pike, straddle up to handstand! Same in UNDER GRIP! Same in INVERT GRIP! add Pirouettes OUT! In combination with Back extension Rolls