A Window on ... Gymnastics

The Basics

	If you are aiming to become a gymnast you are looking to develop your sense of rhythm and balance. Flexibility and good coordination are also important. Most gymnasts are slim, with an upright posture - but this should not put you off. If you think you haven't got the right build but you are keen to start a gym class, go along to a gym club and try it out first. When you start to train regularly you will find that your posture improves and this will help all those other areas of your body that you are trying to develop. As your skills improve, so will your strength. Gradually, you will begin to tackle the more difficult moves with confidence.
	Warm Ups Warm-ups are part of every exercise routine and you should spend at least 20 minutes gently stretching and exercising every part of your body before you begin the main part of your work. Run and skip on the spot to loosen your muscles Jump on the spot a few times, landing on your toes to strengthen your feet and ankles Stand with your feet apart and keeping your arms parallel, swing your arms forwards, sideways and up to loosen your shoulders Stand with your feet apart and raise your arms in the air. Bend first to one side and then the other at least four times to stretch your waist Sit on a mat with your legs straight and slightly apart. Bend forward slowly to touch the floor between your feet. Don't bounce your body forward - always move slowly when you are stretching Kneel on a mat and grip your ankles. Push your hips forward to strengthen your thighs At your gym club you will be shown these and some other exercises that you can practice every day. Do them before you take part in some sporting activity or just to keep you supple.
	Moving on Gymnastics is not just about using energy, it is also about control. As you learn different gymnastic movements your trainer will encourage you to perform these movements in a controlled manner. You need to be aware of where your body is in space and what it is doing throughout any move. This is where balance and good coordination are important. In most gymnastic classes you will start off with floor work. This involves a range of movements including: different kinds of rolls - forward, backward, sideways and circling other movements - steps, jumps, springs and cartwheels static movements and balances - headstands, handstands, shoulder balances, supports, bridges and straddles You will also be taught how to land. This is an important technique to learn before you are ready to move onto the apparatus.
	Apparatus Different pieces of apparatus are used in competitive gymnastics by men and women and some are harder to use than others. (See About Gymnastics for details of events). You should never use a piece of apparatus unless a trainer is present to supervise, and mats should be arranged around the apparatus in case you fall. When you first move onto the larger apparatus, you will probably start on the vaulting horse, learning to take off and land. As you become more skilled, turns and somersaults are introduced into the vault. The landing skills you have learnt earlier will prove valuable. Bar work is a demanding exercise requiring strength and skill. It can be dangerous and is certainly not for beginners or the faint-hearted. Advanced level bar skills include twists, turns, circles and changes of grip. Handguards will help you grip. When you work on the beam, you need good control and balance. The movements are often slow and graceful but some advanced gymnasts have introduced jumps and even back flips into their routine. Mark out a shape on the floor 5m long and 10cm wide to give you some idea of the size you are expected to work on! To work on the rings, pommell and parallel bars you need strength, balance, coordination and control. They are exceptionally difficult pieces of apparatus to use and they require hours of practice.
	Awards The British Amateur Gymnastic Association promotes a range of schemes for young gymnasts that can be enjoyed by boys and girls. The Funfit Scheme is for children up to 11. It provides a basic introduction to the world of gymnastics and successful young gymnasts are awarded certificates and badges. Proficiency Award Schemes are designed to lead young people into the area of the sport for which they are best suited. There is a general scheme for boys and girls and schemes for Rhythmic Gymnastics and Sports Acrobatics. Again you can work for badges and certificates. There are other schemes for more specialised areas of the sport. To find out more about the awards contact British Gymnastics, Tel. 01952 820330.
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Last modified on: Tuesday, July 1, 1997.