How to teach body tension: 59 drills for tight, strong gymnasts

You teach body tension by starting with simple held shapes, like the hollow and arch, then making them longer, harder and more dynamic until the gymnast can stay tight while moving. This series of 59 exercises builds the tight body line that handstands, swings and saltos depend on. It suits coaches of every level, recreational to competitive.

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Step 1 of 59, free: Body Tightening 1

The phases

1. Basic shapes: learn the hollow, arch and straight body positions and hold them with the correct pelvis tilt.
2. Holding time: keep each shape tight for longer without the lower back or shoulders letting go.
3. Shape changes: move between hollow and arch under control, keeping the legs together and straight.
4. Tension under load: hold the body line while supporting on the hands, hanging or being pushed by a partner.
5. Tension in motion: stay tight while rocking, rolling, swinging or landing, so the shape transfers to skills.

Before you start

The gymnast should be able to lie still on the back and stomach, follow simple shape instructions and support briefly on the hands.

Common mistakes

• Arched lower back in the hollow: tension leaks at the hips and the shape collapses in handstands and swings.
• Bent knees or apart legs: the body line breaks and extra deductions follow in skills.
• Holding the breath: the gymnast tires quickly and cannot keep tension in longer drills.
• Only training static holds: tension does not carry over when the body starts to move.

Coaching cues

• Belly button to the floor
• Squeeze legs and glutes
• Ears between the arms
• Long and tight

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Frequently asked questions

Why is body tension so important in gymnastics?

Almost every skill relies on a tight body line. Without it, energy is lost in handstands, swings and take-offs, and the gymnast looks loose. Good tension makes skills easier to control and easier for a coach to correct.

How often should gymnasts train body tension?

Short, regular doses work better than one long session. Many coaches add a few tension drills to the warm-up or conditioning block of every practice, then make them harder as the gymnast improves.

What is the difference between a hollow and an arch?

In a hollow the lower back is pressed down, the pelvis is tilted and the chest is slightly rounded. In an arch the body is extended backward with tight glutes. Gymnasts need both, and need to switch between them.

What is a Body Tension? Read the glossary entry

Related series

• Handstand
• Active Flexibility
• Gymnastics Workouts