Gymnastics at home: 12 drills gymnasts can do without equipment
Gymnasts can train at home by focusing on strength, flexibility and body tension rather than new skills. These 12 drills need little space and no gym equipment. They suit coaches who want to give gymnasts homework between sessions or during a break from the gym.
12 video steps · all
Step 1 of 12, free: Gymnastics at Home 1
The phases
- Body tension: practise hollow, arch and plank shapes.
- Strength: build core, arm and leg strength with bodyweight exercises.
- Flexibility: work on splits, shoulders and back in a calm, controlled way.
- Basic positions: rehearse shapes and positions used in skills.
Before you start
Suits gymnasts of most ages and levels; younger children should practise with an adult around.
Common mistakes
- Trying new skills at home: no mats or spotting, so the risk goes up.
- Cold stretching: flexibility work without a warm-up first.
- Sloppy shapes: repeating poor form at home builds bad habits for the gym.
Coaching cues
- Quality over quantity
- Hold the shape
- Warm up first
All 12 steps
- Gymnastics at Home 1
- Gymnastics at Home 2
- Gymnastics at Home 3
- Gymnastics at Home 4
- Gymnastics at Home 5
- Gymnastics at Home 6
- Home Workout 1
- Home Workout 2
- Home Workout 3
- Home Workout 4
- Home Workout 5
- Home Workout 6
Frequently asked questions
What gymnastics can kids practise safely at home?
Strength, flexibility and body shapes like hollow holds, planks and splits. Leave new or upside-down skills for the gym, where there are mats and a coach.
How often should gymnasts train at home?
It depends on how often they train in the gym and their age. A few short sessions a week of shapes, strength and flexibility usually fit next to regular training.
What is a Gymnastics at Home? Read the glossary entry