The Phases of the Gymnastic Program

by Debbie Lechtman

Gymnastics is a complex sport. Both male and female gymnasts must have adequate
strength, power, flexibility, balance and artistry to successfully compete in every
apparatus. To accomplish their goals, gymnasts train diligently for years. The different
phases of a gymnastics program help gymnasts improve their skills, avoid injury and
build up their physical condition.

Warm Up

Every gymnastics training program should begin with a warm-up to avoid injuries during
practice. The gymnasts on the United States National Team, for example, jump rope or
jump up and down on the floor for about five minutes to start their workout. Then, they
perform head and wrist rolls, shoulder circles, arm swings, trunk twists, foot stretches
and different running exercises. All of these moves prepare the athletes' bodies to work
on more difficult skills.

Flexibility

After adequately warming up, gymnasts must work on their flexibility. You should never
stretch cold muscles, since you could risk an injury. During this phase of practice, you
should practice your side splits, center split and back bridge. You must also stretch your
hamstrings, groin, quads, shoulders, calves and wrists. All of this will enable you to
move your body with more ease as you perform your gymnastics routines.

Strength Training

Gymnastics requires an incredible amount of strength. You can build muscle and
become more powerful through conditioning and other strength-training exercises. For
example, the gymnasts on the U.S. National Team perform a series of crunches, jumps
and V-ups. You can also use dumbbells and barbells, although you should focus more
on repetitions than weight. Younger gymnasts should only lift weights under supervision
to prevent accidents.
Skills

After working on strength and flexibility, gymnasts finally start practicing their
competitive skills. Women train on the vault, uneven bars, balance beam and floor
exercise, while men perform on the vault, floor exercise, parallel bars, horizontal bar,
pommel horse and still rings. Additionally, both can also tumble on the trampoline,
tumbling track or flip into the foam pit, especially when learning new, difficult skills.

Dance

Many female gymnasts also devote part of their training program to dance. This is
because routines on the balance beam and floor exercise must incorporate dance
movements. Dance will improve your body alignment and teach you to have more
control over every part of your body, which will then better your form and reduce the risk
of injuries.
MAPEH 16A
(GYMNASTICS)
‌Module 1 : History of Gymnastics
Topic 2 : Definition of gymnastics, Phase and Objectives of gymnastics ‌

I. Intended Learning Outcomes ‌At the end of the module, the students:
‌
A. Briefly discuss the Definition of gymnastics, Phases and Objectives of gymnastics
B. Perform the different terms of gymnastics.
C. Appreciate the importance of the phases and objective in gymnastics as the precautionary measure. ‌

II.

A. Training Time : Day 3, Week 1 (2 hours) – May 7, 2020 (THURS)

B. Materials : Gymnastics Book, Uploaded concepts notes, research work (ensure that students cite
properly if lifted and used in the activity)
C. Readings : Readings will be posted at the Edmodo based on the progress of each topics/ research
using any readings. ‌

III. Methods ‌A Preliminaries ‌Students will be asked to do the following: ‌

• Research on definition, phases, objectives of gymnastics. They have to video themselves while
discussing the topics given. Don’t forget to cite the readings. ‌‌

B. Skills Check ‌

• Supply the table with the following. PHASES OF GYMNASTICS EXAMPLES PROCEDURE
‌• Videos of the assigned performance task will be sent in the GC ‌IV. Assignment ‌
• Download/copy the gymnastic terms at the Edmodo. Master the terms for performance task. ‌
Phase of Gymnastics Examples Procedure