This week during practice we did basics. We did this because my coach wants our bodies to feel good for next weekend at our competition. Basic is much less pounding a much easier on our bodies. We focused a lot on flexibility and strength too. After warm up we did not stretch like we usually would. We took mat that were 3 feet high and did over splits for 5 minuets on each leg or until we were touching the floor. We also did something where we out our hands on the mat while laying down on our stomachs and our arm pits had to touch the ground. This increases our shoulder flexibility which is a key part of gymnastics. Shoulder flexibility is a big part of each event.We did 20 of each basic routines on each event after we stretched.
Basic routines and stretching took about an hour and a half so we had the other 4 and a half hour to condition. We didn't do the same exact conditioning every day but most of it was the same. We ran 5 miles did 800 jumping backs, 25 beam jumps to keep our heart rate up. After that we did 100 pull ups and chin ups 3 times, a 10 minuet bar hang, and held a handstand for 5 minuets without moving or coming down for our arms. For our legs we did 400 squats, a mile of lunges and 300 calf raises each way. For our abs we did 500 sit ups, 300 side sit ups on each side and something called skin to calves. After that we stretched again and went home.
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