Gymnastic Training Tips with Isometric Exercises

Isometric Exercises are very helpful for gymnasts as Gymnastic Training requires both flexibility and strength. Check these 3 amazing isometric training exercises to improve your gymnastic performance.

In order to perform very well in gymnastics, there is need for flexibility, aerobic endurance and strength and the correct form must be learned.

One of the principal pathways of developing strength and power for Gymnastics is by strength training exercises. Developing strength is critical to success in Gymnastics.

How can Gymnasts improve joint flexibility and Strength?

Isometric exercises can be used in gymnastics to increase the strength and flexibility of the athlete.

This is because Isometric exercises focus on the points of contact of the joints and increases tension in these areas which simulates the movements that are performed in a gymnastic routine.

Moreover since isometric exercises stretches the muscle which is also good in increasing the flexibility of the athlete.

Examples of isometric exercises that gymnasts can use are;

The Plank Bridge


• You start this exercise by lying flat on the ground face down.
• The prop yourself on your arms, with your elbows on the floor directly under your chest and your fists clenched for support.
• Raise your feet by setting yourself up on your toes.
• When correctly executed, you will be in a flat position from head to toe.
• Hold this position for as long as you can before releasing.
• Try to keep your body perfectly straight at all times for maximum benefits.

The cross exercise

This is an exercise that can be used to train the shoulders, the biceps, forearms, back and chest. It can be done using gymnastics rings.

Start by holding the rings firmly in position and if you have supports for the feet, bring your feet together while you slowly lift yourself upwards by pushing down on the rings to bring you to the cross position.
Hold for some seconds, and take yourself back to the starting position.

Pressing to Handstand/ shoulder stand Exercise


This is another ring exercise.

• In the starting position, that is supporting your weight in the rings with your body lifted and your legs straight in front of you.
• Push down on the rings as you gradually bring your legs backwards in a rotational movement.
• This brings them backwards, and then lifts them upwards so that you end up with your legs straight up in the air and your arms pushing down on the rings.
• This creates tension in the shoulders and hands.
• Hold the position for a few seconds and then gradually return to starting position and repeat.

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