Gymnastics Related Games

Here are some gymnastics related games to play in the gym. I will attempt to get some videos when I can, as I know some of these descriptions are difficult to follow!

Motor Boat

Equipment needed: Pannel mats, shoes, lots of space (such as the floor)

Number of participants: 6+ 

Game rules: 

1. Divide into teams. Each team must have at least 2 people on it and each team gets one panel mat. Typically I create 4 teams, one team in each corner of the floor. I find this game works best with more people (10 per team is great, 5 pairs each).
2. Spread shoes around on floor (make sure matches aren't close to each other).
3. Have one person from each team sit on a panel mat (The captain) and have another be the panel mat pusher (the motor). 
4. In relay race like format, each team sends their "boat" out to retrieve one shoe at a time from the middle of the "lake" and bring it back. Once back at their corner, send the next pair out. 
5. Keep going until all of the shoes are gone (some teams may have pairs go multiple times). 
6. The team with the most pairs of shoes at the end of the game wins.

Need a laugh? This game is hysterical if you blind fold the "motor" and make the captain have to give instructions. It's also fun to put "rocks" (AKA large mats) in the lake so they have to maneuver around them. 

Bonus! This game is GREAT leg conditioning! To make it harder, use spotting blocks or weight the panel mats.  

Booty Bumpers 

Equipment needed: lots of space (such as the floor) 

Number of participants: 5+

Game rules:

1. Gymnasts spread out on the floor 
2. Have each gymnast grab their ankles 
3. Goal of the game is to run around while holding onto the ankles and knock people over with their butts. The last one standing is the winner. 
4. The gymnast is out if a hand comes off of the ankle (lots will try and cheat and grab their calfs) or if they touch or fall on the floor. 
5. Be sure to explain that there are no head shots allowed! 

Bonus! This game is a great way to get the leg muscles burning! To make it harder, add ankle weights! 

Bridge Wars

Equipment needed: lots of space (such as the floor)

Number of participants: 5+

Game rules:

1. Gymnasts spread out on the floor 
2. Each gymnast goes up into a bridge 
3. Goal is to walk around in a bridge and gently pull other gymnasts legs to get them to fall out of their bridge.
4. The last one standing is the winner! 

Graveyard

Equipment needed: lots of space (such as the floor, or 1/2 floor depending on number of participants) 

Number of participants: 5+ 

Game rules:

1. Gymnasts line up on the "base line" of the floor
2. Gymnasts kick up to a handstand and walks as far as they can. If they fall, they lay down in the graveyard. If they make it to the other side, they are safe.
3. Have gymnasts continue to cross the graveyard until there is only one gymnast left (it gets harder each time as gymnasts fall because they gymnasts still in have to go over/around them) 
4. The last person up is the winner! 

Note: Be sure your gymnast's have good handstand control and body awareness for this game. 

Link Tag (with a twist!)

Equipment: lots of space (such as the floor)

Number of participants: 10+ (need an equal number for pairs!)

Game rules: 

1. Have gymnasts lay down on the floor with a partner, when the game starts they will begin a plank hold.
2. Pick one pair to stand up, one gymnast will be "it" the other will be the runner.
3. The runner will run, attempting to avoid getting tagged by the person who is "it". If they are tagged, they become "it" and the tagger becomes the runner. 
4. The runner's goal is to lay down and plank next to a pair on the floor.
5. Once the runner is in the plank position, the person on the opposite end of the pair becomes the runner. 
6. Time the game for as long as you want it to go!

Bonus! This game is GREAT conditioning. Feel free to mix the plank up with different conditioning, such as hollow holds, arch holds, plank walks or "up downs", etc. 

Wipe Out

Equipment: The bigger the gym and more equipment the better! 

Number of participants: Varies 

Game Rules:

1. Set up a massive obstacle course. 
2. Have each gymnast run the course and time each gymnast.
3. The gymnast with the fastest time wins!

Note: We call it wipeout because we try to set up "wipeout" zones. Some of my favorites are blocks in the pit and rolling down a ramp in the "washer" mat. Get creative! 

Centipede Races

Equipment: a runway (such as a vault runway, the floor, or a tumble strip) 

Participants: 4+

Game Rules: 

1. Make teams, the more gymnasts per team, the harder it will be! 
2. Have one gymnast get into a pushup position, the next gymnast will get into a push up with her feet resting on the shoulders/upper back of previous.
3. Teams will walk in this centipede position all the way to the finish line.
4. If they fall, they group has to start over.
5. The first to cross the finish line wins! 

Bonus! This game is way harder than it looks! It's great for conditioning. 

Natural Disaster

Equipment: The gym! 

Participants: The more the better! 

The Disaster commands:

• Fire: touch something red.
• Hurricane: Hang from something.
• Flood: Get on top of something. 
• Landslide: Jump in the pit. 
• Tornado: Get under something. 
• Mr. President: one person lays down and the other person (secret service) lays on top

Game rules:

1. Have gymnasts begin spread out on the floor.
2. Call out a "disaster"
3. Last one to complete it is out.
4. Go until there is only one left standing! 

Color Game

Equipment: The gym! 

Participants: The more the better!

Game rules:

1. Gymnasts start on the floor.
2. The coach calls out a color and a body part.
3. Gymnasts have to run and put the corresponding body part on the color. (Ie, butt cheek blue)
4. The last person to do it is out! 

Machines

Equipment: Lots of space (The floor)

Participants: 20+

Game rules:

1. Divide gymnasts into 2 groups. Then divide each group in half.
2. One half will be the guessers, the other will be the builders. 
3. The builders are assigned a machine by the coach. They have X amount of time to create that machine using only their bodies. 
4. Upon completion of time, the guessers try to guess what machine their team made to earn a point. 
5. Switch machine builders and guesser groups. 
6. The first to 5 points wins! 

Rat in a Maze 

Equipment: Floor space and lots of mats. 

Participants: 4+

Game rules:

1. Create a large maze on the floor using mats. 
2. Divide gymnasts into teams, and then each within each team, find a partner. One partner will be the rat, the other will be the commander. 
3. The rat will be blindfolded on their hands-and-knees and enter the maze ( both teams send their rat in at the same time). The commander stands on a block and yells out commands to get their rat to the finish line.
4. Once the rat crosses, the next rat and commander pair begin. 
5. The first team to have all of their rat/commander pairs across the finish line wins! 

Beam Complex: Emphasis Ankle/Arch Development and Lower Leg Toning/Muscular Endurance

As always, emphasize proper alignment, strong posture, and presentation. Athletes should remain in relevé throughout the complex, there should be no "rest waiting" or breaks in the complex. Create rhythm and flow within the complex. Demand excellence.

Foot Warm-up:
Toe Scrunch walks (5 feet): movement across floor by using the scrunching and relaxation of toes. Aids in injury prevention (strengthening) and development of the muscles that contribute to the arch of the foot.
Tennis/LAX ball: roll out arches of foot.

Foot Warm-up:
1) Stand facing beam, feet together, resting hands on beam for slight support
2)Relevé
3)Bend knees(forced arch, press anterior of ankle forward)
4)Return to flat foot (knees still bent)
5) Stand and straighten legs
Repeat 10x (choice to hold each position or move through), then reverse (bend legs, force arch, relevé, stand)

Movement Complex:
EVERY pass should be completed with a tight, crisp, step+lock+pivot in a HIGH, LOCKED relevé. In replacement of a pivot turn, coaches can assign a "turn of the day" to be complete after each pass before returning to a relevé hold (i.e, squat turn, snap turn, 1/2 turn, fouetté turn, "level 4/5" compulsory choreography turn, etc) Gymnasts should hold this relevé until the next pass begins, all passes should be completed in the highest, locked relevé when applicable, unless otherwise noted.

1. Toe, Ball, Heel walks (x2)
2. Relevé FWD
3. Relevé BWD 
4. Step lock & hold (3 seconds) FWD
5. Step lock & hold (3 seconds) BWD
6. 3 steps relevé FWD, prepare, 5 forced arch pops
7. Relevé SIDE (x2)
8. Step together & hold (3 seconds) SIDE (x2) 
9. Bunny hops FWD
10. Bunny hops BWD
11. Bunny hops SIDE (x2)
12. Beat jumps FWD
13. Beat jumps BWD 
14. Kick FWD and Lock
15. Kick BWD and Lock 
16. Kick SIDE and Lock 
17. Coupé walk
18. 3 steps coupé walk, 10 heel lifts, 10 second balance
19. Coupé walk-hip turnout return parallel 
20. Coupé hop
21. Passé walk 
22. 3 step Passé walk, 10 heel lifts, 10 second balance
23. Passé walk-hip turnout return parallel 
24. Passé hop
25. Developé walk
26. 3 step developé walk, 10 heel lifts, 10 second balance
27. Developé hop
28. Coupé, Passé, Developé, Rande Jambé to Arabesque FWD, swing thru and step (Flat footed beginner)
29. Coupé, Passé, Developé BWD Arabesque, "reverse"Rande Jambé and step (flat footed beginner)
30. Step, lock, pivot pivot (back foot steps and repeat) 
31. Step, lock, pivot, lock, pivot (front foot steps and repeat) 
32. Chaine turn 1/2
33. Chaine turn 1/2, 1/2, 1/1 

Beam Complex: Emphasis on Technique, Presentation, and Rhythm

Below is one of my favorite beam warm-up complexes. I put a huge emphasis on presentation and technique. I also make my athletes complete this warm up together, to my cue words to help develop rhythm for beam. This can be utilized from pre-team all the way up through the optional levels.

• Forward Relevé, Relevé, Plié, Plié 
• Cue words: Up, up, down, down
• Emphasis: 
• Relevé: Proper alignment, arms behind ears, shoulders down, ribs in, eyes up, belly tight, flat hips, booties under, tight extension, strong relevé. 
• Plié: bending only the knees (NO movement/hinging at the hips), flat back, heels pressed into beam
• Backward Relevé, Relevé, Plié, Plié 
• Cue words: Up, up, down, down
• Relevé: Proper alignment, arms behind ears, shoulders down, ribs in, eyes up, belly tight, flat hips, booties under, tight extension, strong relevé. 
• Plié: bending only the knees (NO movement/hinging at the hips), flat back, heels pressed into beam
• Forward Relevé, Relevé, Plié, Plié, beat jump, beat jump, beat jump 
• Cue words: up, up, down, down, switch, switch, switch
• Emphasis:
• Relevé & Plié: see above
• Beat jump: Pushing thru feet, showing full range of motion with both knees and feet showing tight extension, stretching vertically.
• Common errors: be sure athletes are pushing equally off both feet and traveling upward NOT "leaping" forward in the beat jump. Also be sure athletes are keeping legs locked in beat jump and not slightly bending knees in the switch of the beat jump. 
• Backward Relevé, Relevé, Plié, Plié, beat jump, beat jump, beat jump 
• Cue words: up, up, down, down, switch, switch, switch)
• Emphasis:
• See above
• Common errors:
• See above 
• Forward Relevé, Relevé, Plié, Plié, jump 1/4, 1/4, 1/4, 1/4
• Cue words: up, up, down, down, turn, turn, turn, turn
• Emphasis: 
• Relevé and Plié: see above 
• Jump quarters: stretching vertically, showing full extension through feet and legs, keeping torso upright and jumping utilizing their legs, turning at the top of their jump, proper foot placement. 
• Common errors: tentative jump, bending at the hips to initiate the jump instead of utilizing the legs, not pressing the heels into the beam (lengthwise landings) landing on the toes instead of the balls & arches of the foot (sideward landings) , improper foot placement, cutting the jump short
•  Backward Relevé, Relevé, Plié, Plié, jump 1/4, 1/4, 1/4, 1/4 
• Cue words: up, up, down, down, turn, turn, turn, turn
• Emphasis: 
• See above
• Side #1Relevé, Relevé, Plié, Plié 
• Cue words: Up, up, down, down
• Emphasis: Alignment (see above) pressing arches into the beam on plié, knees over toes no Genu Valgus (X-like inward curve at the knees), knees bent on plié (not bending at the hips)
• Side #2 Relevé, Relevé, Plié, Plié 
• Cue words: Up, up, down, down
• Emphasis: See above 
• Side #1Relevé, Relevé, Plié, Plié, jump side, jump side, jump side 
• Cue words: Up, up, down, down, hop, hop, hop
• Emphasis: feet glued together in jumps, vertical jumps, showing full extension of knees and toes, landing on the balls & arches of the feet 
• Side #2 Relevé, Relevé, Plié, Plié, jump side, jump side, jump side 
• Cue words: Up, up, down, down, hop, hop, hop
• Emphasis: See above 
• Side #1Relevé, Relevé, Plié, Plié, jump side, jump side, jump side with 1/2 turn 
• Cue words: Up, up, down, down, hop, hop, half
• Emphasis: turn initiated at the top of the jump, showing full ROM, initiating jump with legs, torso staying upright. 
• Side #2 Relevé, Relevé, Plié, Plié, jump side, jump side, jump side with 1/2 turn 
• Cue words: Up, up, down, down, hop, hop, half
• Emphasis: See above 
• Forward Kick, forward kick, swing leg forward, swing leg backward, swing leg forward and plant foot step
• Cue words: Kick, kick, swing, swing, swing, step
• Emphasis: Leg at or above horizontal, bottom leg locked and tight, upper body remaining erect and not "swaying" with kicks, alignment of hips (should be slightly turned out and in line, watch this especially on swings), chin up.
• Walking backward, kick back and step behind, kick back and step in behind, swing back, swing forward, swing back, step back 
• Cue words: kick, kick, swing, swing, swing, and step
• Emphasis: see above
• Forward Kick, forward kick, swing leg forward, swing leg backward, swing leg forward and fouetté 1/2 turn and plant foot (should now be facing other direction)Walking backward, kick back and step behind, kick back and step in behind, swing back, swing forward, swing back and fouetté 1/2 and step 
• Cue words: Kick, kick, swing, swing, swing and turn, kick, kick, swing, swing, swing and turn
• Emphasis: Turn should be initiated at the top of the kick and be precise and crisp, focus on alignment, it is okay to show a slight plié at the completion of the turn with the bottom, supporting leg. Chest should stay upright, back can slightly arch.
• Walk forward, kick side, kick side, swing side, swing cross body, swing side and step
• Cue words: kick, kick, swing, swing, swing, and step
• Emphasis: Posture, leg kicking behind the arm, not hiking or lifting of the hip on the lift of the leg
• Walking forward, Right lever, swing thru, step, Right lever 
• Cue words: lever, swing step and lever
• Emphasis: Arms covering ears, long stretch, showing T positions
• Walking forward, Left lever, swing thru, step, Left lever 
•  Cue words: lever, swing step and lever
• Emphasis: see above 
• Handstand (face forward): step, kick, and handstand, hold 1, hold, step down, swing thru, and Relevé forward, relevé forward, relevé forward 
• Cue words: step, kick, and up. Hold 1, hold 2, step down and 1, 2, 3
• Emphasis: levers into handstands, head alignment (looking slightly at hands in handstand), ribs in and hollow body, pushing tall "growing" handstand, holding handstand for full 2 seconds, proper hand placement 
• Handstand (face backward): step, kick, and handstand, hold 1, hold, step down, and Relevé backward, relevé backward, relevé backward, relevé backward and lunge.
• Cue words: step, kick, and up. Hold 1, hold 2, step down and step, step, step, and hold
• Emphasis: see above 
• Cartwheel: step, kick, and cartwheel, swinging back leg thru to Relevé forward, relevé forward, relevé forward  
• Cue words: step, kick, and hand, hand, foot, and step, step, step
• Emphasis: Lever into cartwheel, stretching LONG, hollow body
• Cartwheel: step, kick, and cartwheel, relevé backward, relevé backward, relevé backward to lunge.
• Cue words: step, kick, and hand, hand, foot, foot, and step, step, step, hold
• Emphasis: see above 
• Back walkover: Back walkover, swing back leg thru and relevé forward, relevé forward, relevé forward 
• Cue words: point, lift and lean, to hands, and foot, step, step, step
• Emphasis: Pushing tall, leg lift as arch is initiated (reverse lever), proper hand placement, pushing through legs, showing full ROM and extension  
• Back walkover: Back walkover, relevé backward 3 times
• Cue words: Point, lift and lean, to hands, and foot, step, step, step
• Emphasis: See above 
• Back handspring: step, arms up and prepare, back handspring, relevé backward 3 times 
• Cue words: Step and prep, go, and step, step, step
• Emphasis: showing full extension, proper hand placement, pushing tall, shoulders opened, early split position 

NOTES:

Proper posture and alignment should be a major point of emphasis: Arms behind ears, chins tall, shoulders down, shoulder blades pressed together, ribs in, hollow body, flat hips, booty tight and tucked under, legs tight and slightly turned out, tall relevé and sharp lock position. 

When "step" is stated, it should utilize dance technique of stepping toe, ball, heel and in slight turn out.

This warm-up builds on skills prior, be sure the basics are correct and executed to your liking before continuing to the next step. 

Kicks should always be at or above horizontal 

Always begin pointing toe at beam in presentation, arms strong, chins tall, legs tight and slightly turned out 

" Look in the mirror...that's your competition" 

Warm-Up Sequence

Flexibility Training/Warm-Up:

·      Stand tall- “be in your body”

·      2^nd, plié and contract R/L 4EC

·      Arms diagonal pulses 1EC

·      Reach tall

·      Pike Stand hold

o   Lift toes 10x

o   Lift heels 10x

·      Roll up vertebra by vertebra and then back down 4x

·      3 tuck bounces -> pike stand, hands behind

·      3 tuck bounces -> jump to straddle stand

o   Lift toes 10x

o   Lift heels 10x, stand straddle

·      R/L Side contractions (4x)

·      Cross, cross kick 4X

·      Arm circles 10x each:

o   R FWD      

o   L FWD

o   R BWD

o   L BWD

o   Crosses

o   Windmills

o   Arm throws

·      Press down, hold 10 sec

·      Straddle sit

o   Pointed

§  R Lats

§  R flat back

§  L Lats

§  L flat back

§  Middle

o   Flexed

§  R Lats

§  R flat back

§  L Lats

§  L flat back

§  Middle

§   

·      Presentation R, L, up, up and around (repeat R and L) (4x)

·      Pike

o   Point, flex, point, flex, waddles, point, flex (roll thru feet)

o   Side contact 4 EC

o   Point stretch

o   Flex, elbows on the floor

o   R ankle roll

o   Priformis stretch R

o   L ankle roll

o   Priformis stretch L

·      Reverse Shoulder stretch

·      Legs and hips

o   Up, down, up and around 5x each leg

o   Kick, back, kick, and ring (hit) 5x each leg

·      Candlestick, roll to middle splits, hold, slide thru

·      Wrists

o   Forward

o   Back

o   Side to side (in/out)

o   Roller costars each way

·      Bridges

o   Feet together hold

o   Right leg

o   Left leg

o   Rocks

o   Jump and should open

o   Diamond bridge

o   “rock and roll” after each

·      Cat stretch

·      Arms under, palms up, lean

·      Seal

·      Downward dog

o   Heels press down

o   Tread through feet

o   10 toe overs

·      Tall on knees

o   Neck rolls

o   Arms cover ears, press hips forward and back bends to ground 10x

·      Right leg lunge

o   Hip flexor pulses

o   Straight leg, nose to knee (point flex, point flex)

o   Runners pull back

o   Splits and hold

§  Flexed feet/pointed

§  Lay on leg

§  Arch back

§  Squeeze/relax PNF quad

§  Legs “try to stand” PNF

§  5 rings

§  Side to push up

·      “Level 3” kneel to corner to switch legs and find center

·      Repeat Left leg

·      “Level 3” kneel to corner and stand to finish

Press Handstand Workout

Press Handstand Workout 1 

(Up sets and numbers as necessary- this is a beginner workout) 

5x10 Seated straddle Right leg lifts (hands flat in center, by knees)

5x10 Seated straddle Left leg lifts (hands flat in center, by knees)

5x10 Seated straddle Both leg lifts (hands flat in center, by knees)

*Note: Back should remain upright and flat, knees should remain locked and toes pointed. Quality is key. These exercises can be done with ankle weights if athletes are developed and strong enough. 

5x5 Seated pike Right leg lifts (hands by calfs)

5x5 Seated pike Left leg lifts (hands by calfs)

5x5 Seated pike Both leg lifts (hands by calfs) 

5x5 Seated straddle Right leg BACKWARD circles (hands flat in center, by knees)

5x5 Seated straddle Left leg BACKWARD circles (hands flat in center, by knees)

5x5 Seated straddle Both legs BACKWARD circles (hands flat in center, by knees) 

5x5 second straddle hold (hands flat)

5x5 seconds pike hold (hands flat)

3x10 Standing pike, straddle downs to feet up (or hold)

3x10 Candlestick, press to straddle stand (Hands close to feet, booty in air)

3x5 Handstand press down to straddle stand, press to straddle hold 

3x5 Handstand press down to straddle hold 

3x5 Seated straddle press to stand, press to handstand

3x5 Standing straddle, press to handstand 

5 Press handstands: Have the gymnast put the pieces of the press together. For example, if gymnast cannot press up, have them press from seat to straddle stand, then to handstand hold, and complete a full press down.