Company Number: 5088631

Trampoline Gymnastics - Home ProgrammeDay Warm Up / Cardio Work Stretching Physical Preparation Daily Challenge

Monday Complete a workout from the Welsh

Gymnastics Running Workout Card 10 minutes of work with a foam roller

Pike & Straddle Stretching Feet together standing pike fold (hands

behind feet) 2 x 20 seconds Right foot in front of left - heel & toe

touching (hands behind feet) standing pike fold 2 x 20 seconds

Left foot in front of right - heel & toe touching (hands behind feet) standing pike fold 2 x 20 seconds

Standing straddle fold (hands flat on floor by feet)

Seated pike fold (feet pointed) 2 x 10 seconds

Seated pike fold (feet flexed) 2 x 10 seconds

Seated straddle fold (feet pointed) 2 x 10 seconds

Seated straddle fold (feet flexed) 2 x 10 seconds

Achilles Stretching Towel stretch** with each foot for 2 x

10 Soleus stretch** with each leg for 2 x

10 Feet together heel raises** (holding top

and bottom for 3 seconds) 10 times

Core Conditioning

Do 10 of each exercise or hold for 10 seconds

Lay flat on your back with arms by ears upper body lifts

Lay flat on your back with arms by sides lower body lift

Lay flat on your back with arms by ears lift both upper and lower body at the same time

Hold Long dish shape Dish rocks

Repeat on left side, right side & front

Pick a pencil up with your toes x 20 (each foot). For an extra challenge fill your pencil case using your toes.

Standing egg hold 2 x 10 seconds Downward dog hold 2 x 10 seconds

** see photographs/descriptions of each achilles stretch below

Tuesday Go for a 10-minute run 30 second bear crawl (2 sets) 1-minute skipping (2 sets)

Split Stretching – Active Stretching Kicks standing up holding

something 10 x Forward (each

leg) 10 x Sideways (each

leg) 10 x Backward (each

leg) 10 x Laying on your back

with feet vertical move legs fast to straddle shape

Pike & Straddle Stretching Feet together standing pike fold (hands

behind feet) 2 x 20 seconds Right foot in front of left - heel & toe

touching (hands behind feet) standing pike fold 2 x 20 seconds

Left foot in front of right - heel & toe touching (hands behind feet) standing pike fold 2 x 20 seconds

Standing straddle fold (hands flat on floor by feet)

Leg Conditioning

Do 10 of each exercise x 2 Take a 1-minute break between sets

Toe lifts Feet (shoulder width) apart squats Pistol squats (each leg) Heel Raises (hold socks between your

ankles) Walking Lunges Rebounding tuck jumps

Wednesday Complete a workout from the Welsh

Bridge Stretching – choose your levelLevel 1 Difficulty

Straight Body Conditioning Do the Welsh Gymnastics GFA Dance

Gymnastics Plyometrics Workout Card 10 minutes of work with a foam roller

D-shape stretch 2 x 10 seconds Elbow bridge hold 2 x 10 seconds Elbow bridge with feet on a 20cm mat 2

x 10 seconds Shoulder splits hold 2 x 10 seconds

Level 2 Difficulty D-shape stretch 2 x 20 seconds Bridge hold 2 x 20 seconds Bridge hold with hands on a 20cm mat

2 x 20 seconds Bridge hold with feet on a 20cm mat 2 x

20 seconds

** see shoulder splits, elbow bridge and D-Shape photographs/description below

Pike & Straddle Stretching Seated pike fold (feet pointed) 2 x 10

seconds Seated pike fold (feet flexed) 2 x 10

seconds Seated straddle fold (feet pointed) 2 x

10 seconds Seated straddle fold (feet flexed) 2 x 10

seconds

Hold each position for 30 seconds x 2

Plank on elbows Front support shape Left side plan on elbow Side support on left arm Back support plank on elbows Back support Right side plank on elbow Side support on right arm

Thursday Go for a long walk 1 minute of skipping (2 sets) 50 Jumping Jacks

Static Split Stretching 2 x 30 seconds hold in forward lunge

(each leg) 2 x 30 seconds sit in splits

(each leg) with hands on floor 2 x 30 second sit in splits (each

Knee and Ankle Stability Work

Hold each position for 10 seconds x 2

Passé** shape (each leg) with your base leg straight

leg) with arms out at horizontal

2 x 30 seconds squashed frog 2 x 30 seconds in box splits

laying on your tummy 2 x 30 seconds in box splits

laying on sitting up tall

Pike & Straddle Stretching Seated pike fold (feet pointed) 1 x 10

seconds Seated pike fold (feet flexed) 1 x 10

seconds Seated straddle fold (feet pointed) 1 x

10 seconds Seated straddle fold (feet flexed) 1 x 10

seconds

Passé** shape (each leg) with your base leg in squat position

** see Passé shape photograph/description below

Repeat standing on a cushion

Do 10 of each exercise on each leg x 2

Hop and stop in a mini squat shape Heel Raises in passé shape (hold

onto something such as a chair) Toe shuffles – travel 2m using only

your toes to shuffle forward

Friday REST DAY

Saturday Complete a workout from the Welsh

Gymnastics Pyramid Workout Card 10 minutes of work with a foam roller

Range & Conditioning Work 3 x R&C routines

Whole Body Conditioning

Do 10 of each exercise x 2 Take a 1-minute break between sets

Burpees Press Ups V Sits Triceps Dips Mountain climbers Squat straight jumps

Create and do your own workout. Use the Welsh Gymnastics Cards to help.

Sunday

REST DAY

List equipment, music & internet links required

1. www.welshgymnastics.org/coronavirus Scroll to Home Activities for the workout cards & the GFA dance GFA Dance – https://tinyurl.com/ycqj7brqRunning Workout – https://www.welshgymnastics.org/uploads/Running%20Workout.JPGPlyometrics Workout Card – https://www.welshgymnastics.org/uploads/Plyometric%20Workout.JPGPyramid Workout Card – https://www.welshgymnastics.org/uploads/Pyramid%20Workouts.JPG

2. https://www.british-gymnastics.org/other-careers/355-technicalinformationjudges/techinfonewslettersupdates/6095-trampoline- tumbling-dmt-range-and-conditioning BG Range & Conditioning Video

3. Foam Roller – There are many 10-minute videos you could follow on You Tube. For beginners to foam rolling this video will help https://www.youtube.com/watch?v=Hu-rVZVSzxs

4. Skipping rope 5. Cushion 6. A pair of socks 7. A pencil and/or a full pencil case

Additional Support

Passé Shape - The gymnast balances on one leg with other lifted in front. Toe of the lifted leg should touch the side of the knee of the standing leg

D Shape - The gymnast sits up on their knees. Placing hands behind them on their feet.

Elbow bridge - The gymnast is balances on their elbows and their feet with their tummy pushed towards the ceiling. Elbows should be shoulder width apart and face forward.

Shoulder splits - The gymnast sits in pike shape with hands behind their bottom flat on the floor. Little fingers touching.

Achilles Stretches - A range of movements that stretch the calf and heel

Towel stretch – point & flex while Soleus stretch Heel raises Standing egg hold Downward dog holding the towel around the foot