Active flexibility for gymnasts: 36 drills to use every practice

You train active flexibility by having gymnasts lift and hold their own limbs at end range, not only stretch passively. This series covers leg, hip, shoulder and back exercises that turn range of motion into usable movement. It is for coaches who want bigger leaps, kicks and handstand shapes on every event.

36 video steps · all

Step 1 of 36, free: Active Flexibility 1

The phases

1. Legs and hips: lift and hold the legs high in front, side and back positions.
2. Splits: hold and control split positions with active muscle work.
3. Shoulders: open and control the shoulder angle for handstands and handsprings.
4. Back and spine: build controlled bending for bridges and walkovers.
5. Dynamic kicks and swings: move quickly through the full range with control.

Before you start

Gymnasts should be warmed up and have a basic level of passive flexibility; exercises can be scaled for beginners to competitive gymnasts.

Common mistakes

• Only passive stretching: range improves but does not show in skills.
• Compensating with the pelvis or back: the target joint does not work.
• Bouncing into positions: control is lost and form breaks down.
• Training flexibility cold: gymnasts move poorly and cannot reach range.

Coaching cues

• Lift, don't throw
• Hold it on your own
• Hips square
• Long through the legs

All 36 steps

1. Active Flexibility 1
2. Active Flexibility 2
3. Active Flexibility 3
4. Active Flexibility 4
5. Active Flexibility 5
6. Active Flexibility 6
7. Active Flexibility 7
8. Active Flexibility 8
9. Active Flexibility 9
10. Active Flexibility 10
11. Active Flexibility 11
12. Active Flexibility 12
13. Active Flexibility 13
14. Active Flexibility 14
15. Active Flexibility 15
16. Active Flexibility 16
17. Active Flexibility 17
18. Active Flexibility 18
19. Active Flexibility 19
20. Active Flexibility 20
21. Active Flexibility 21
22. Active Flexibility 22
23. Active Flexibility 23
24. Active Flexibility 24
25. Active Flexibility 25
26. Active Flexibility 26
27. Active Flexibility 27
28. Active Flexibility 28
29. Active Flexibility 29
30. Active Flexibility 30
31. Active Flexibility 31
32. Active Flexibility 32
33. Active Flexibility 33
34. Active Flexibility 34
35. Active Flexibility 35
36. Active Flexibility 36

Frequently asked questions

What is the difference between active and passive flexibility?

Passive flexibility is the range reached with help, like gravity or a partner. Active flexibility is the range a gymnast can reach and hold with their own muscles. Skills like leaps, kicks and press handstands need active range.

How often should gymnasts train active flexibility?

Many coaches include short active flexibility blocks in most practices, often after the warm-up. Consistency matters more than long sessions. Adjust volume to age and level, and keep the quality high.

Related series

• Gymnastics Warm-Ups
• Body Tension
• Leaps & Jumps