Company Number: 5088631 Trampoline Gymnastics - Home Programme Day Warm Up / Cardio Work Stretching Physical Preparation Daily Challenge Monday Complete a workout from the Welsh Gymnastics Running Workout Card 10 minutes of work with a foam roller Pike & Straddle Stretching Feet together standing pike fold (hands behind feet) 2 x 20 seconds Right foot in front of left - heel & toe touching (hands behind feet) standing pike fold 2 x 20 seconds Left foot in front of right - heel & toe touching (hands behind feet) standing pike fold 2 x 20 seconds Standing straddle fold (hands flat on floor by feet) Seated pike fold (feet pointed) 2 x 10 seconds Seated pike fold (feet flexed) 2 x 10 seconds Core Conditioning Do 10 of each exercise or hold for 10 seconds Lay flat on your back with arms by ears upper body lifts Lay flat on your back with arms by sides lower body lift Lay flat on your back with arms by ears lift both upper and lower body at the same time Hold Long dish shape Dish rocks Repeat on left side, right side & front Pick a pencil up with your toes x 20 (each foot). For an extra challenge fill your pencil case using your toes.
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Home... · Web viewLeft foot in front of right - heel & toe touching (hands behind feet) standing pike fold 2 x 20 seconds Standing straddle fold (hands flat on floor by feet) Leg
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Company Number: 5088631
Trampoline Gymnastics - Home ProgrammeDay Warm Up / Cardio Work Stretching Physical Preparation Daily Challenge
Monday Complete a workout from the Welsh
Gymnastics Running Workout Card 10 minutes of work with a foam roller
Pike & Straddle Stretching Feet together standing pike fold (hands
behind feet) 2 x 20 seconds Right foot in front of left - heel & toe
10 seconds Seated straddle fold (feet flexed) 2 x 10
seconds
Hold each position for 30 seconds x 2
Plank on elbows Front support shape Left side plan on elbow Side support on left arm Back support plank on elbows Back support Right side plank on elbow Side support on right arm
Thursday Go for a long walk 1 minute of skipping (2 sets) 50 Jumping Jacks
Static Split Stretching 2 x 30 seconds hold in forward lunge
(each leg) 2 x 30 seconds sit in splits
(each leg) with hands on floor 2 x 30 second sit in splits (each
Knee and Ankle Stability Work
Hold each position for 10 seconds x 2
Passé** shape (each leg) with your base leg straight
leg) with arms out at horizontal
2 x 30 seconds squashed frog 2 x 30 seconds in box splits
Create and do your own workout. Use the Welsh Gymnastics Cards to help.
Sunday
REST DAY
List equipment, music & internet links required
1. www.welshgymnastics.org/coronavirus Scroll to Home Activities for the workout cards & the GFA dance GFA Dance – https://tinyurl.com/ycqj7brqRunning Workout – https://www.welshgymnastics.org/uploads/Running%20Workout.JPGPlyometrics Workout Card – https://www.welshgymnastics.org/uploads/Plyometric%20Workout.JPGPyramid Workout Card – https://www.welshgymnastics.org/uploads/Pyramid%20Workouts.JPG
2. https://www.british-gymnastics.org/other-careers/355-technicalinformationjudges/techinfonewslettersupdates/6095-trampoline- tumbling-dmt-range-and-conditioning BG Range & Conditioning Video
3. Foam Roller – There are many 10-minute videos you could follow on You Tube. For beginners to foam rolling this video will help https://www.youtube.com/watch?v=Hu-rVZVSzxs
4. Skipping rope 5. Cushion 6. A pair of socks 7. A pencil and/or a full pencil case
Additional Support
Passé Shape - The gymnast balances on one leg with other lifted in front. Toe of the lifted leg should touch the side of the knee of the standing leg
D Shape - The gymnast sits up on their knees. Placing hands behind them on their feet.
Elbow bridge - The gymnast is balances on their elbows and their feet with their tummy pushed towards the ceiling. Elbows should be shoulder width apart and face forward.
Shoulder splits - The gymnast sits in pike shape with hands behind their bottom flat on the floor. Little fingers touching.
Achilles Stretches - A range of movements that stretch the calf and heel
Towel stretch – point & flex while Soleus stretch Heel raises Standing egg hold Downward dog holding the towel around the foot