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16 2013 USA Gymnastics Fitness Program EXERCISE & STRETCHING
Movement Exercises SPRINT MECHANICS Basic A-march, Arm Swing Drill LATERAL MOVEMENTS Squat to Lateral Push Start in a body squat position and thrust your body laterally to the right (push off the left foot) and land with both feet, then thrust your body back to the opposite side and again land on both feet. Intermediate A-skip Advanced A-run Advanced Wall Drill (Have the athlete place both hands on a wall and create a “power-line” position with their body. Start with one leg in hip flexion with the knee at 90 degrees of flexion. On the instructors signal, quickly and efficiently switch the leg that is in the “up” position while maintaining proper mechanics and body position. Lateral Hops (unweighted to weighted) Start in a body squat position and thrust your body laterally to the right and land on the right foot only, then thrust your body back to the opposite side and again land on one foot. 2013 USA Gymnastics Fitness Program 17
Page 2 and 3: THE USA GYMNASTICS FITNESS PROGRAM
Page 4 and 5: NATIONAL GYMNASTICS DAY & CHILDREN
Page 6 and 7: THE USA GYMNASTICS FITNESS PROGRAM
Page 8 and 9: SETTING FITNESS GOALS In addition t
Page 10 and 11: FUNDAMENTALS OF FITNESS Big muscles
Page 12 and 13: THE USA GYMNASTICS FITNESS AND NUTR
Page 14 and 15: CARDIOVASCULAR GAMES unfrozen (or i
Page 18 and 19: Movement Exercises PLYOMETRICS 18 2
Page 20 and 21: Strength Training Exercise Progress
Page 22 and 23: squat Progression SIT BACK SQUAT Ba
Page 24 and 25: Pull-uP Progression Basic (horizont
Page 26 and 27: statiC FlexiBility exerCises QUAD/H
Page 28 and 29: statiC FlexiBility exerCises WRISTS
Page 30 and 31: NUTRITION HANDOUTS
Page 32 and 33: 10 tips Nutrition Education Series
Page 38 and 39: 38 2013 USA Gymnastics Fitness Prog
Page 40 and 41: 40 2013 USA Gymnastics Fitness Prog

Download the entire PDF handbook (5.4 MB) - USA Gymnastics

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