Good gymnastic warm up

Hi!

 

Does anybody have suggestions for a general warm up side from doing easier progressions of F7?

 

I mean a good gymnastic warm up routine, covering your whole body. 

 

 

Thanks!

 

 

 

 

 

 

 

 

 

 

 

Warmups are pretty important.  

 

Generally you should jog/ run to get the body warm first.  Then you can move on to warmup that involves specific neural patterns.  For example a gymnastic warmup would look like this.

 

General Warmup:

Jog

Leg Kicks Walking

Seated Leg Kicks

Stretches for pike, straddle, hip flexor etc...

The arch ups and hollow body rocks go well here.

Press Handstands & pirouette.

Strength Warmup

 

You can also add event specific warmups before each thing.

 

For general fitness you will not need to worry too much about the kicks.  There may also be punches and more tumbling oriented movements added.

 

The jog and the strength warmup is what you should probably be doing for F7.  This consists of doing the lower progressions.

 

For handstand stuff you should scale to your own level.  Personally I do 3 stalder presses in a row then work a couple pike presses from floor.  This would be beyond H1 however.

Thanks, I would like to do a series of different exercises that warm up your whole body, from hamstring to fingers, all in a row, without rest using no equipment and not to much space. It should not be to advance either, or atleast scaleable. 

 

So if you have a favourite warm up exercise, please post it here:) Or if you have a good youtube video.

 

/Shaolintobbe

I've trained in different gyms and with different coaches, sometime with elite level athletes but i can see some uniformity in the warm up training. what is preferable is perform a dynamic warm up that activate heart, respiratory system, elastic muscle property and then nervous specific pattern activation for the elements you will train. follows some suggestions:

 

-running in place

-skip with both legs up the chest

-skip with both legs on the ass

-single leg skip on the chest and on the ass

-10 low jumps locked knee

-3 low jumps followed by 1 high jump knees to chest

-jumping jacks

 

-walk in a standing pike position touching with palms on floor

-front , side and back kick with bent legs

-front side and back kick with straight legs

-lunge and deep cossack squats

 

-single arm circles backward and forward

-double arm circles backward and forward

-double arms swing

 

-back ward roll, forward roll

-carthweel both sides

-handstand walks

-handstand walks + pirouette

-backward roll to hs, forward roll to hs

-backward roll to hs + pirouette

-forward roll to hs tuck legs for reps

-forward roll to hs straddle legs for reps

-forward roll to hs piked legs for reps

-light stretch and specific warm up and skills preparation

 

as you can see except for some variations, my warm up and daniel warm up are very similar.

Thanks alex87, exactly was I was looking for, very specific. Did it on the last traing session and it felt great, couple of question though

of some exercises I´m not so sure I´m doing it right: 

 

1. skip, what does it mean?

2. "-forward roll to hs tuck legs for reps" is that straight arm press to tuck  handstand after forward roll on the ground?

3. "-forward roll to hs straddle legs for reps" is that forward roll on ground in straddle position? Or straddle after the roll?

Here is the stationary warmup the guys in my gym do. This is pretty similar to what coach does. Our head guys coach is lnown to be pretty adamant about the body line in the warmup and takes it seriously. He is also known to be one of the best coaches in the state.

I personally follow something closer to what coach does because it involves more strength reinforcement which I think is important especially for my biased workouts. You guys probably wouldn't use what's in the video but just another example of what you might expect from a developing gymnast. This of course doesn't include the tumbling and other event warmup they do.

Coach says "Do not spend exhorbitant amounts of time and effort in warming up for your days workout, 5-10 minutes is plenty" .

Surely this is right if you are working at F1 level. The stuff in Daniels video is way in advance of F1.  Get warm, get loose, do a few previously mastered PE's and iM's and get on with it.

Does anyone do warmups of the easier progressions before each exercise?

 

Fo example this is what I currently do:

 

5-10mins general warm-up

FL/PE1 - Half Mastery reps

FL/PE1-iM - Mastery reps

FL/PE2 - Work sets

etc.

 

Hope that makes sense.

I did do that at the beginning but now just get straight into the sets of the day after a quick loosening up. Unless the sets of the day require pre-hab stretching (MN particularly), which may take up to 20mins.

 

I liked watching this for motivation: 

 

 

6:05 looks familiar!