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Gymnastics Warm Up #2

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Get the blood pumping with this warm up video.

A fun routine to complete before moving onto our other strength, flexibility, and fitness activities.

Clear a safe space, and click play to train along! 



#theYathome Activity Disclaimer

All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.  All child related activities must be conducted under parental supervision. 

You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home. 

Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity. If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.

To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video/post and any instructions and advice provided.

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Gymnastics Splits Stretch & Technique

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Perfect your splits stretching and technique with our fun video featuring coach Thea from The Y Caloundra.

Remember to warm up first!

Working on the fundamentals of your splits stretching and technique, this video is designed for our Steps program (intermediate-advanced).

Clear a safe space, and click play to train along! 



#theYathome Activity Disclaimer

All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.  All child related activities must be conducted under parental supervision. 

You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home. 

Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity. If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.

To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video/post and any instructions and advice provided.

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Gymnastics Foothpath Chalk

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Get outside and have some gymnastics fun!

Practice your skills like balancing, jumping, bear walk and more, all you need is some chalk and a footpath! This video is suitable for both our KinderGym and young Levels gymnasts (approx ages 4-8). 

The KinderGym program at the Y Brisbane builds confidence and gross motor skills in a fun and safe way, and is a great way to keep young children active! 

Clear a safe space, and click play to train along! 


Equipment:
Chalk
A footpath or driveway

#theYathome Activity Disclaimer

All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.  All child related activities must be conducted under parental supervision. 

You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home. 

Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity. If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.

To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video/post and any instructions and advice provided.

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Gymnastics Colours Floor

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Train with our gymnastics coach Bri from The Y Epping!

Working on key activities for your gymnastics floor skills, this video is designed for our Recreational "Colours" program (beginners), but a great way for children to keep active.

Clear a safe space, and click play to train along!

Equipment:
Cones/markers - if you don't have cones, you can use anything small for you to mark a short distance for your running and jumping over.

Activities:
complete each activity 3 times
repeat circuit 3 times
  • Rock'n'Rolls
  • Bunny Hops
  • Running (knees high)
  • Jumping (single jumps over one cone or object, push out your toes)
  • Jumping (long jumps over two cones or objects, motorbike landing)

#theYathome Activity Disclaimer

All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.  All child related activities must be conducted under parental supervision. 

You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home. 

Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity. If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.

To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video/post and any instructions and advice provided.

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Gymnastics - Handstands Skills!

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Did you know that Handstands are the foundation skill of gymnastics? They are a part of so many skills in gymnastics so it is really important to get them right and learn them correctly from the start.

Make sure you work hard at all the steps below and practice them at least 2-3 times per week. 

Here are some tips below to make sure you are working on, each time you give them a go:

  • Legs together
  • Squeeze legs (like you need to wee)
  • Tight buttocks
  • Core engaged
  • Hollow body, straight spine
  • Shoulders fully extended
  • Push the ground away

Handstand Skills

Below are great skills to practice to make your handstands even better!

  1. Bunny Hop Hold
  2. Half Handstand Hold With Straight Legs
  3. Building Handstand Shape and Strength

What you will need:

Find yourself a chair or the lounge – make sure you ask mum or dad or a grown-up to help you. Now it's time to get working on those handstands!


BUNNY HOP HOLD – Knees on a box or lounge or chair

1. Put knees on a chair or edge of lounge
2. Start with hands on ground, away from the chair
3. Walk hands in close to the chair
4. Keep straight arms
5. Arms on ears at bunny hop hold position
6. Pushing tall in your shoulders – pushing your tailbone to the roof
7. Walk hands out to come down

Beginners: Hold Bunny Hop Shape for 3 seconds, repeat 3 times with a rest in-between
Intermediate: Hold Bunny Hop Shape for 5 seconds, repeat 3-5 times with a rest in-between
Advanced: Hold Bunny Hop Shape for 10 seconds, repeat 5 times with a rest in-between


HALF HANDSTAND HOLD WITH STRAIGHT LEGS - foot on a box or lounge or chair

1. Put feet on chair with straight legs
2. Start with hands on ground, away from the chair
3. Walk hands in close to the chair
4. Keep straight arms
5. Arms on ears at bunny hop hold position, both feet still together
6. Pushing tall in your shoulders – pushing your tailbone too the roof
7. Stretch one leg up to the ceiling so your toe is directly over the top of your hands
8. Hold position
9. Swap legs (bring top leg down and lift other leg up)
10. Hold position
11. Bring leg down, walk hands out

Beginners: Hold Half Handstand shape for 3 seconds on each leg, repeat 2 times with a rest in-between
Intermediate: Hold Half Handstand shape for 5 seconds on each leg, repeat 3 times with a rest in-between
Advanced: Hold Half Handstand shape for 10 seconds on each leg, repeat 5 times with a rest in-between


BUILDING HANDSHAND SHAPE AND SUPPORT STRENGTH

This one will depend on what level you are at. 

If you are just starting out, just do the beginner shapes in front support to develop strength and a good shape for handstands. As this activity becomes easier, raise the surface and height of your feet. 

Levels gymnasts may start at the higher foot height or even at handstand level depending on what stage and physical ability you are up to. Only do the height you can maintain a good body shape at. 

Remember not to rest or come down onto your head. Walk your hands out and always step down onto your feet. Make sure you have a parent supervising you at all times.

Beginner Level – ELEVATED FRONT SUPPORT HOLD 

1. Keep straight arms
2. Chest in
3. Squeezing buttocks and stomach
4. Hold for 10 seconds
5. Repeat 3 times

Intermediate Level – ELEVATED FRONT SUPORT HOLD

1. Same as above hold but with feet on a higher surface, above head height
2. You can do it with bent legs (as pictured) or straight legs
3. Arms on ears, fingers facing forward, straight arms
4. Good, tight body shape
5. Hold for 10 seconds 
6. Repeat 3 times 

Advanced Level – HANDSTAND HOLD ON WALL 

1. Arms on ears, fingers facing forward, straight arms
2. Good, tight body shape
3. Toes above hands
4. Chest to wall
5. Hold for 10 seconds 
6. Repeat 3 times

Don’t forget to share your handstands with us too! #theYathome

 


#theYathome Activity Disclaimer

All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.

All child related activities must be conducted under parental supervision.

You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home.

Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity.

If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.

To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video and any instructions and advice provided.




#theYathome Activity Disclaimer

All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.  All child related activities must be conducted under parental supervision. 

You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home. 

Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity. If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.

To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video/post and any instructions and advice provided.

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Gymnastics - Create your Gym!

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Recreate your gym with your creativity!

Get creative and build a replica of your gym! Use lego, art and craft, dolls or anything else you can find around the house to recreate your favourite apparatus.

When you're finished, share your creations with us! Send a photo via direct message on Facebook/Instagram, or post to your own profile and tag us so we can see your creations!

What to do:
  • Build your gym, using items you find around the house
  • Take a photo
  • Share the photo with us!
  • Send via Facebook or Instagram direct message,Or use hashtag #theYathome and tag your local centre
For inspiration, here are two variations our coaches built at home, from Duplo lego and from Art & Craft supplies!

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Gymnastics Workouts for our Levels Gymnasts

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Whilst we're out of the gym, keeping up with overall core, strength and fitness is vital to returning to the gym strong and ready to train!

Below are some great suggestions on video workouts you can get for free* as a member of the Y, if you previously registered for your free trial of Les Mills On Demand.

Remember, handstands are the foundation of all gymnastics skills, and you should be working on your handstands at least 2-3 times per week. For tips on perfecting your handstand technique, visit our handstand blog post!

Les Mills On Demand - Levels Workouts

We will be listing workouts regularly to make sure you keep up your fitness, flexibility, and core strength.

Add these workouts to your weekly skills and strength training:

- Body Attack #103
- Body Balance Hip Openers #02
- CXWORX Getting started #02

Let us know how you went, using #theYathome on social media or send us a Direct Message via Facebook or Instagram with your favourite workouts!

#theYathome Activity Disclaimer

All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.  All child related activities must be conducted under parental supervision. 

You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home. 

Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity. If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.

To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video/post and any instructions and advice provided.

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KinderGym Animals Video

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Go WILD with our gymnastics coaches Bec & Tahlia from the Y Bankstown!

Stomp like a dinosaur and balance like a flamingo! This week's video with Bec & Tahlia from the Y Bankstown is for our KinderGymnasts... Roar!

The KinderGym program at the Y NSW builds confidence and gross motor skills in a fun and safe way, and is a great way to keep young children active!

Clear a safe space, and click play to train along!

Equipment:
Two markers - this could be two cushions on the floor, or two chairs like in our video. A straight line - this could be tape on the floor, or a rope or ribbon.

#theYathome Activity Disclaimer

All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.  All child related activities must be conducted under parental supervision. 

You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home. 

Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity. If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.

To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video/post and any instructions and advice provided.

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Gymnastics - Word Search Activity

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When practicing gymnastics is not enough, why not see gymnastics everywhere?

We've created 3 word search activities filled with hidden gymnastics words - can you find them all?

There are 3 different levels - easy, medium, and hard - to suit a range of different abilities. The skills on each reflect what our beginner, intermediate and advanced gymnasts would learn in class too!

Print it out and see if you can complete them all!

Download Printable Word Search

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Gymnastics Warm Up

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Get the blood pumping with this fun warm up routine, with our gymnastics coaches Jemma and Katherine from the Y Epping!

A fun routine to complete before moving onto our other strength, flexibility, and fitness activities.



#theYathome Activity Disclaimer

All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.  All child related activities must be conducted under parental supervision. 

You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home. 

Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity. If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.

To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video/post and any instructions and advice provided.

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Gymnastics Cartwheel Tutorial

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Perfect your cartwheel technique with our fun video featuring coach Thea from The Y Caloundra (QLD)!

Working the fundamentals of a cartwheel, this video is designed for our Recreational "Colours & Stages" programs (beginner-intermediate).

Clear a safe space, and click play to train along!



#theYathome Activity Disclaimer

All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.  All child related activities must be conducted under parental supervision. 

You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home. 

Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity. If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.

To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video/post and any instructions and advice provided.

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Gymnastics UNO Challenge

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Find a deck of UNO cards and your siblings or friends, then challenge each other with different gymnastics strength exercises!

Download Printable Game Sheet

HOW TO PLAY:
  1. Take turns in the group drawing a card from the pile
  2. Use the table below to see the skills to complete, and use the number on the card to determine how many reps to complete, or how many seconds to hold!
  3. Also look at our fun rules for bonus cards!
BONUS CARDS
  • Draw 2 – player takes two turns in a row
  • Draw 4 – player takes 4 turns in a row!
  • Skip – you get a break this time
  • Reverse – you get a break, go back to the previous player
  • WILD – pick any other player to draw a card and complete an extra activity!
But what if I don’t have UNO!™ cards?
You could use the same rules above with a normal deck of cards, and replace a colour with a suit (eg red = hearts, blue = clubs etc). Make up your own rules for Jack, Queen, King, Ace and Joker cards!



#theYathome Activity Disclaimer

All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.  All child related activities must be conducted under parental supervision. 

You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home. 

Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity. If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.

To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video/post and any instructions and advice provided.

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Gymnastics - Strength Dice

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Build strength in your gymnastics skills with the roll of a dice!

This is a fun activity to do solo or with a partner! Variations for Recreational/Colours gymnasts and Competitive/Advanced gymnasts. 

Instructions:

  1. Choose your level: Recreational/Beginner (purple dice) or Competitive/Advanced (red dice)
  2. Print 2 pages for each level
  3. Cut out your dice, fold along dotted lines, and glue or stick edges together
  4. Roll dice and complete the activity on die one, repeating the number of times listed on die two.

Strength Dice - Download Printable Sheets


#theYathome Activity Disclaimer

All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.

All child related activities must be conducted under parental supervision.

You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home.

Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity.

If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.

To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video and any instructions and advice provided.




#theYathome Activity Disclaimer

All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.  All child related activities must be conducted under parental supervision. 

You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home. 

Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity. If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.

To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video/post and any instructions and advice provided.

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