Jump several times at the trot. Playing via Spotify Playing via YouTube. ; d) be consistent and systematic with your strength and conditioning plan (including The barbell squat is an essential to any athlete, especially high-performance athletes such as gymnasts. The assessment of motor. DGS 9. Take 15% less fall damage. Ring push-ups are one way you can add. Here you can explore courses and qualifications we've developed to help you perform your role to the highest standards. Hip flexibility is important for splits, jumps and leaps. Gymnastics Championships, National Congress and Trade Show set to return to San Jose, Calif. Learn these tricks if you are a beginner. , in 2023. You’ll do an online assessment to help determine the right placement and program. Their basic anthropometrical characteristics are shown in Table 1. Weekly Open Gyms Join the Weekly Open Gym fun at at Elite Gymnastics Academy! TOTS OPEN GYM AGES 5 & Under WHEN: Friday Mornings & Evenings 9:30am - 10:30 am (Year-Round) 5:00pm - 6:00pm (September 1 - May 31 Only) WHERE: EGA Tots Gym COST: $8 per Member. These are stretches you hold for 30-60 seconds. In this episode, we cover A TON, including: The 3-5 exercises everyone should be doing (you’ve never heard of some of them) His opinions of kipping exercises, such as the kipping pull-ups common in CrossFit. Make sure whatever your rings are attached to is solid before leaning back with straight arms and body. 99 $ 79. $8799. 500+ bought in past month. Junior Gymnasts: The interior diameter of the hoop is from 70 – 90 centimeters. The list includes acro skills, jumps, leaps, turns, and holds. A Tuck Bring your knees to your chest and brace your abs. 99 - $34. trampoline athletes advanced to finals Friday afternoon at the Pan American Games. For the past four years, I’ve been using my rings and training under the guidance of an online coach (my friend Anthony Mychal) – the results have absolutely blown me away. A disproportionately greater development of strength capabilities of extensor mu. . The price of your lessons depends on a number of factors. S1: 12/26. 49. First, he conducts a "day zero" strength test on pullups (3 reps), handstand pushups (6), leg dips (4), and leg raises (2) which he will then repeat at the end of the challenge to gage his. #2 Rogue Gymnastic Wood Rings. Plyo Kettlebell Push-ups. Strength-training coach Rob Price recommends using a three-day strength-training regimen that focuses on sport-specific muscle groups through compound exercises. 1. Week 2: 5 x 5sec. One benefit of the rings is their inherent instability. 8 Colors. 1. FBSPORT Gymnastics Bar for Kids, Adjustable Height Gymnastic Horizontal Bars,Junior Training Bar Children Folding Training Monkey Bars for Home Using Visit the FBSPORT Store 4. Was: $75. Start with the fundamentals workout, and when you're feeling confident with it, mix in the superset workout. Today I am attempting to become a gymnast in only one hour! Subscribe & like if you want a part 2 ♡My products: intensive gymnastic training can induce brain structural and functional reorganization. . It’s like a warm bath for your mind. 5 circles in each direction. In addition to our gymnastics equipment, we also offer a full range of Ninja warrior. Excellent. We exist to make a positive difference in the lives of our students. Talla T. 15% coupon applied at checkout Save 15% with coupon (some sizes/colors)The term "artistic gymnastics" emerged in the early 1800s to distinguish free-flowing styles from techniques used in military training. Take your cleaning game to the next level with up to $150 off a two-in-one robot vacuum and $70 off this brand new cordless stick vacuum. $79. This people are awesome! If you want see more cheerleading videos please leave like and subscribe - ht. Our goal is to develop happy, healthy, and confident children. Keep your head neutral but look at your hands with your eyes. A 2017 study also found that balance training significantly improved the memory of adults as well as their understanding and perception of their surroundings. 1. It engages the core, the shoulder and forearms, the legs – everything, really. 1. $6999. Life. Welcome. Week 4: 5 x 10sec. Only adult male citizens were allowed to. . Here are our top 10 skills you should start gymnastics with. . & Advanced Athletes. If you're stuck on the muscle-up, this tutorial will give you all the tools you need to finally nail the strict rings muscle-up. Movies. In this blog post, I am going to take a deep dive into Gymnastics Strength. Tumbling Tutorial! Gymnastics at Home, Tricks, Great for Kids, How to, Routine Exercises♥ Our FREE Yoga App for Apple: Our FREE Yog. While we started small, we’ve grown into a world-class, 57,000 square-foot facility with top-notch equipment and the Indianapolis area’s most dedicated and experienced gymnastics coaches. $42. Gymnastic training improves bone health in girls, study finds. Stretch your arms by holding each across your chest for a few seconds and then raising it back over and behind your head. Artistic gymnastics (AG) is a type of power speed activity that requires high levels of both anaerobic and flexibility capacities for successful performance []. Hyperextensions (back extensions) Side Lateral Raise. Learn these tricks if you are a beginner. Sale! Quick View. B. The Science of Gymnastics provides the most comprehensive and accessible introduction available to the fundamental physiological, biomechanical and psychological principles underpinning. If your organization meets all the above criteria and is interested in. #4 Onnit Suspension Rings. It is important that the. Become more stable while firing in Zero-G. . Danielle Gray, founder of Train Like A Gymnast, created a 30-minute gymnastics-inspired sweat sesh with some of the strength and conditioning drills gymnasts use to stay powerful. To do the advanced tuck, straighten your back and bring your knees to a 90˚ angle away from your body. NCSA analyzed 141 four-year colleges with college gymnastics programs across division levels (D1, D2, D3) to develop a list of the Best Gymnastics Colleges for Student-Athletes. Release Calendar Top 250 Movies Most Popular Movies Browse Movies by Genre Top Box Office Showtimes & Tickets Movie News India Movie Spotlight. " Isla de Klerk "The gymnastics program from Gymnastics Tools is great! My daughter is using it for 2 weeks now and uses it every day. Home Workout Plans. Use our grip guide to find the perfect gymnastics grips for you based on your gymnastics level. DOWNLOAD THE APP:Google Play Store: Store: Introduced in 1894, artistic gymnastics was one of the original disciplines in the modern Olympic Games. Quad stretch: Hold each stretch for 5 seconds. Surrounded by the beauty of Lake Frances in Crossville, Tennessee, our goal is to equip your child to become great in gymnastics and every other part of their lives. Best Flexibility and Gymnastics Skills on Salsa Sauce. Wood Parallettes Set Calisthenics Handstand Parallettes Non-slip Yoga And Gymnastic Training Tool Pushup Bars Dip Bar , Find Complete Details about Wood Parallettes Set Calisthenics Handstand Parallettes Non-slip Yoga And Gymnastic Training Tool Pushup Bars Dip Bar,Wooden Stretch Stand,Non-slip Yoga And Gymnastic Training Tool. It’s used in more than 150 countries, and many of my closest friends swear by it. com that offer everyone an opportunity to learn all about gymnastics. Once you join, you’ll have. Visit our site to learn about us!Free Shipping Plus Free Returns on CALIA! Shipping Available. The Benefits of Gymnastic Ring Training . USA Gymnastics is the USA Gymnastics is the national governing body for the sport in the United States. Or fastest delivery Thu, Nov 9. 2,550. Keep your head neutral but look at your hands with your eyes. 2. 1 offer from $134. S. More Buying Choices. 99. TRANSFORM FITNESS. However, it is still unclear how interactions within and between functional networks. Just like dips, this is a standard bodyweight exercise for a reason. Sariah shares some tips and tricks for training!Some hacks to fix some common mistakes made in gymnastics. JumpSport is a company known for producing seriously good trampolines, both round and rectangular. GLANT kip bar could accompany your kids on the process of growing and training. The lessons on Fiverr have been curated to meet the diverse needs of the visitors. Destira Fairy Dust Unitard. Los Angeles School of Gymnastics is the first gymnastics center in Los Angeles! Established in 1975, the school has served over 1,000,000 families with quality gymnastics instruction, innovative programs and well-rounded curriculum supporting healthy, happy children for over 45 years. BFFS 20190820 - Katie Kush Kenzie Madison Lea Lee - Gymnasdick Training (x143) 600x900 by flameheart [1] (17. Hyperextensions (back extensions) Side Lateral Raise. The sport has its origins in ancient Greece, where young men underwent intense physical and mental training for warfare. Nike SuperRep Go 3 Flyknit Next Nature. . 3X5 bridge push ups. We would like to show you a description here but the site won’t allow us. Kayden has a twin brother who will be enlisting into the military and her older brother currently works in the service industry. FBSPORT Gymnastics Bar for Kids, Adjustable Height Gymnastic Horizontal Bars,Junior Training Bar Children Folding Training Monkey Bars for Home Using. It is strongly advised that you seek advanced / qualified coaches within your program to mentor you and guide you in developing gymnastics technique, spotting skills, and training methods. Tighten your butt and legs as you do it, and it turns into a full body move. Best Wood Gymnastic Rings: Synergee Gymnastic Rings. Bridge-push through shoulders hold for 4 seconds, tuck and roll — repeat x 2. The name comes from the Ancient Greek term gymnós, meaning "naked" or "nude". 4 out of 5 stars 137Floor exercises make up the fundamentals of gymnastics. THE MAG STORY. The ideal exercise for a ring workout for beginners. Ring push-ups are one of my favorite push up variations. 20cm Competition Landing Mat, 8 x18 x20cm (3-8×6 mats with Velcro) $ 2,598. It’s no secret that gymnastics builds strength! This can transfer over to improved strength for various other sports and activities. First, do 5-10 minutes of aerobic activity like jogging or jumping jacks to warm up your muscles. Check out our top picks for gymnastics equipment for home training! Grip Guide. We pride ourselves in maintaining a clean, bright, and safe environment for children to enjoy training on our state-of-the-art equipment. 30th FIG Trampoline Gymnastics World Age Group Competitions. $ 798. 00. Your children will love the opportunity and you'll love the results! Call 281-292-6284Roll your head in half-circles slowly, from shoulder to shoulder. . Young and Beautiful - A Rhythmic Gymnastics Montage. The GymnasticsFlexibility Guide. 2 Gymnastics Attire: What TO Wear to Class; 1. Sit on floor in pike with feet pointed, hold for 10 seconds, flex feet hold for 10 seconds. At Flip Fest, we believe in fueling young gymnasts’ passion for the sport and building their excitement and confidence in themselves. Paris 2024, here they come! The U. This could be the rings, the balance. Keep your core and glutes engaged throughout the whole movement, as well as your wrists and arms straight. GYMNASTIC STRENGTH TRAINING IN NYC (212) 759-5006. 52 (2 used & new offers) After school we have a fun time teaching the kids gymnastics at home and we see how they do for their first time ever!Subscribe to Our Channel! → At Power Train, our professional college gymnastics trainers and coaches will create individualized programs for you. 1,148. U201: USA Gymnastics Concussion Education. GTC is a safe, enthusiastic and fun place to learn and grow. We are fully dedicated to providing 100% satisfaction to each of our valued customers. 20cm Competition Landing Mat, 8×15-1/2x20cm Folding. Women's Training Shoes. The difficulty level can be adjusted here (the more upright the body, the easier the execution). 200+ bought in past month. Find the best Gymnastics near you on Yelp - see all Gymnastics open now. Beginners. SERVICES. Take 20% less fall damage. 10 twists on each side. These plyometric. 💖DEINE UNTERSTÜTZUNG💕Hier kannst Du mich mit einem kleinen monatlichen Beitrag (z. the c ase, then an athlete c an gain nearly. RINREA Gymnastic Bars for Kids with Adjustable Height, Folding Gymnastic Training Kip Bar, Junior Expandable Horizontal Monkey Bar for Home. 10 sets of grip complex. Week 3 – 4 sets of 4 reps. 99 * GK Elite Blue Tie Dye Tank Leotard. Let's begin. All athletes were in the competitive training phase and trained for. Level 4 is a compulsory level. Optional: 4-6 mile run. Call us to learn more about the gymnastics and cheer classes we offer. This article was draftified following an RfC. These two disciplines share some common points but, at the same time, they display some relevant differences in terms of physical and technical characteristics. Charles, and Jefferson County area since 1979 with 7 locations to serve you. Gymnasts consider them to be the single best tool for building upper body strength – they can be used for a whole bunch of exercises, they challenge your grip strength and they add a huge stability challenge to hit the muscles you miss with a bench press. 50. The air training mat is so light and small it will easily put on the back seat of your car. ”★ 4 ADJUSTABLE HEIGHT: Slsy gymnastic training bar have 4 height to adjust: 2. 87. The experience of your teacher. Having fun and enjoying the childhood fun Choosing a gymnastics bar exhibits huge concern to many, GLANT gymnastic bar is. 5 ± 0. Priority 3: Improve endurance. Excalibur Gymnastics prides itself on being the best gymnastics school Virginia Beach with the largest and best equipped National Training Center. UFC GYM TRAIN DIFFERENT FREE PASS. Split leap: literally a combination of splits and a forward leap. The aim of this study was as follows: (1) to clarify how gymnastic training background over the years could lead to the development and motor learning. These are some of the main benefits of training with rings: More demanding bodyweight training. Every fitness journey is unique. This means that to compete this level, the gymnast must learn a specific routine for each event. This is why anytime I travel, I throw a set of rings and some chalk in my suitcase and I know I. Do 4 sets of 10 to 15 seconds holds. 8ft, 3. WELCOME to NGTC. Our exceptional world-class trained professionals bring extensive education and training from Russia, China, Romania, Europe, and here in the United States. assessments (can be done in between turns on apparatus, or post-training within the strength and conditioning piece of your workouts) and, for more serious athletes, make the complexes a priority to be completed 5x/wk. The L-Sit is a fantastic exercise for gaining complete control over your body. BarBend’s former Training Editor Jake Boly previously wrote on Windship’s “health lift,” a strange-looking device that mimicked a hip-belt squat. Larisa Latynina of Ukraine, later the coach of the Soviet Union team, is widely considered the greatest female gymnast of all time; she was the all-around champion in two Olympics (1956 and 1960) and two world championships (1958 and 1962). Open Gym – Ages 13 & Up. Day 5. Mechanicsville, 13 hours ago. One Stop Shopping: American Gymnast carries an increasingly broad selection of high-quality gymnastics equipment, mats, grips and wrist supports. Gymco’s early childhood gymnastics program provides preschoolers and kindergartners with a foundation of gymnastics and pre-sport skills. Week 4 – 4 sets of 5 reps. The aims of this study were (1) to assess the relationship between joint position (JPS) and force sense (FS) and muscle strength (MS) and (2) to evaluate the impact of long-term gymnastic training on particular proprioception aspects and their correlations. Come Train, Workout, and Have Fun! (18+ only!) Something to look forward to every Monday, Wednesday, & Friday evening! This class occurs on Monday/Wednesday/Friday evenings. Cutter –> close the hip angle, straighten the legs. Take 30% less fall damage. Ring Push Ups. 1. Best Steel & Plastic Gymnastic Rings. Strength training not only improves muscular force and power, it also protects against injury by activating and strengthening the deep stabilizing musculature [9]. The training shows you how you could improve your gymnastics lessons. Keep your legs stationary, and twist your torso, left and right. Gymnastics is a sport which includes athletic tasks requiring training in coordination, agility, strength and balance. Verified Customer. VIDEO ON DEMAND. 99 $ 39. Artistic gymnastics is a popular Olympic discipline where female athletes compete in four and male athletes in six events with floor exercise having the longest competition duration in Women’s and Men’s artistic gymnastics (WAG, MAG). It is strongly advised that you seek advanced / qualified coaches within your program to mentor you and guide you in developing gymnastics technique, spotting skills, and training methods. History. Short stature and delayed puberty in gymnasts: influence of selection bias on leg length and the duration of training on trunk length. Build strength with our comprehensive program. Menu. But the biggest draw for college coaches are Level 10 or elite gymnasts who compete in the USA Gymnastics Junior Olympics Program. Retirement/Retention. com Girls: Katie Kush, Leah Lee, Kenzie Madison Sourcenents of gymnastics and used gymnastics training to prepare their military forces for the physical demands of combat. Nick goes into detail about his. E. 20cm Competition Landing Mat, 8x5x20cm Non-Folding. They may also be in charge of training them to compete at a high level, which requires additional coaching and instruction on physical fitness and nutrition. Liberty Gymnastics offers gymnastics programs, fun events, and private birthday parties in our combined, 20 000-ft². 100 push ups (hollow) Day 4. RAVS Gymnastics Bar for Kids, 8 Heights Adjustable Easy Folding Gymnastic Training Bar Kids Monkey Horizontal Bars - Max Load 300LBS. High Class Gymnastics Facilities in Sparks and Reno, NV! 26 Years In Business. . We have several mats and various configurations tailored for each discipline. Gonex Wooden Gymnastic Rings with Adjustable Number Straps, Olympic Rings for Gym, Workout, Exercise, Outdoor Training, Quick Install Carabiner, 8. Week 6 Day 1. To date no valid information on the energetics of floor gymnastics is available although this may be. Week 1 – 3 sets of 4 reps. Playback optionsAdult Gymnastics. 99. 12 nations in the medals at inaugural Junior Trampoline World Championships. Save 15% with coupon (some sizes/colors) FREE delivery Fri, Nov 10. Week 2 – 3 sets of 5 reps. Here are my 11 favorite Olympic ring Exercises, complete with starter and advanced variations of each movement. The physiological demands of gymnastic events places a heavy burden on anaerobic energy pathways (1). Casting. Artistic gymnasts are challenged to perfect their skills across a range of equipment, such as the beam and performing on the floor. Gymnastic-style training has gained a lot of popularity in. Artistic gymnasts are challenged to perfect their skills across a range of equipment, such as the beam and performing on the floor. Practical traditional stretching methods combined with latest scientific research. Tumbl Trak is a brand widely known and appreciated in the gymnastics community for providing innovative, long lasting equipment for the gym, home, or school program. rest Reverse row sit-back: 5 sets of 10-15 reps, 1 min. 99. . Make it hard by putting your feet up on a bench and starting horizontal. Help to build confidence and courage 4. I Hope I teach you how to do them well! Enjoy t. com 104 Centennial Circle Nashville, TN 37209 #NGTCstrong #nashvillegymnastics. The 2023 U. Bend your arms and lower your chest down to the floor, keeping elbows close to your side, until your chest almost touches the floor as you inhale. Thanks for the great training Gymnastics Tools. 3 ± 0. It utilizes a stabilizing triangular-shaped base, which ensures overall stability for the whole bar. Gymnastics training is unique in generating high mechanical loading to the skeleton of very young children. Seventeen elite adult gymnasts and 24 age-matched untrained controls were recruited. 25 Sep 2023 World Championships | Schedule + How To Watch. 4. 3:58. Written by MasterClass. Put your hands on the floor in front of you, and one at a time put your feet on the wall. 5 years old to adults with girls' and boys' gymnastics courses available. Unfortunately, strength training in sport is often misunderstood. 3 reviews of Victory Gymnastic Training "After spending almost two years at another facility where we felt our child became just another two-day-a-wk-paycheck, we transferred to Victory GTC. The average price of Gymnastics lessons is $20. Best Colleges for Gymnastics . com. Do 3 on each side:This episode is brought to you by Headspace, the world’s most popular meditation app (more than 4,000,000 users). Most of the studies have focused on competitive female participants. Although the first world championships for the sport were held in 1964, rhythmic gymnastics did not make its Olympic debut until 1984 when Canadian Lori Fung took the first Olympic title in the. 5 out of 5 stars 619Welcome to OLIVIA'S WORLD on The Cohen Show! Today, you can learn how to get your backbend, front limber, and back walkover with Olivia's simple, fast, and e. Gymnastic rings are very versatile and provide a great workout. 2011 Chinese World Gymnastics Team Montage. 2022) - SxyPix. 3-5 sets of. While strength training interferes with JPS [13, 23], the authors hypothesized that FS would be positively correlated with MS. Here you attach the rings for example with a door anchor between the door. The lessons on Fiverr have been curated to meet the diverse needs of the visitors. It can be difficult enough to pull and press your weight on a fixed bar, let alone on two. 23 (6 used & new offers) +5 colors/patterns. This draft is subject to special procedures. More Buying Choices. ), and dynamic increases it by 3. Power Train offers Gymnastics Training and conditioning for high school, college and adult athletes by professional trainers. Strengthen crureus and muscle 2. We believe that gymnastics training is the best way to achieve children’s physical and. $7999. It gets this designation from the U. . Conthanlancon002. Dan illustrates the best way to increase strength using proper general conditioning and weight room activities. by 1. $59. 99. The benefit of a tiered structure is that athletes will not be working. RAVS Gymnastics Bar for Kids, 8 Heights Adjustable Easy Folding Gymnastic Training Bar Kids Monkey Horizontal Bars - Max Load 300LBS. JumpSport AlleyOOP PowerBounce 10’x17’ Trampoline (for Gymasts) with Enclosure *Best Rectangle Trampoline For Gymnastics. 25" Gymnastic Rings. Get into a plank position and place your hands closer than shoulder width as you hold your body up with straight arms. Do 3 on each side: His four decades of careful observation led to the birth of Gymnastics Strength Training™ (or GST). gymnastics, the performance of systematic exercises—often with the use of rings, bars, and other apparatus—either as a competitive sport or to improve strength, agility, coordination, and physical conditioning. 00. Most coaches find recruits through elite training gymnasiums with top youth development programs, where gymnasts compete and place well in international and national competitions before high school. Improve your Gymnastics . American Gymnastics Club. Training in the horizontal plane is precisely what Raptor Fit was designed to do. rest Tuck/L-sit: 5 sets of 15 seconds, 30 sec. Become more stable while firing in Zero-G. Move faster in Zero-G. Here are 9 basic gymnastics skills you should master: 1. com that offer everyone an opportunity to learn all about gymnastics. The learning process on this site is simple. The main objective within the. Do this routine 3 times a week and you’ll be reaping the unique benefits of. FBSPORT Gymnastics Bar for Kids, Adjustable Height Gymnastic Horizontal Bars,Junior Training Bar Children Folding Training Monkey Bars for Home Using. The term gymnastics, derived from a Greek word meaning “to exercise naked,” applied in ancient Greece to all exercises. Plyo Kettlebell Push-ups. Amazing Gymnastics Saves Montage. Once you’ve warmed up, you can workout on just one event, or several. Gymnastics Bars Skills List – List of gymnastics skills gymnasts learn on bars. Gymnastics Level 1 Bar Skills. 【Wide Application】Air training mats can be used on different occasions, such as high-performance training, fitness club, dance clubs, schools, gymnastic exercises, home use, leisure centers, gym, park, swimming pool, beach, anywhere, whether indoor. 3X :30 weighted pike stretch. The Greek word gymnos, meaning "naked," is the root word for gymnastics, as it was in this physical state that the original gymnasts performed their routines. Width and quality are top-notch, however. 1K+ bought in past month. S. One hundred gymnasts, both cadets (aged 11. ScienceDaily . They complement other important mental areas of training like managing fear or emotions, developing focus, and resilience. Retrieved November 22, 2023 from / releases / 2010 / 05 / 100505091634. [2] The qualification pathway for the 2024 Summer Olympics is significantly simplified and modified from those in 2020. Gymnastics is one of the top 10 most popular sports in the US, and it’s gaining popularity every day. The Addie balance beam is a great option for a low beam, but I do wish it was longer. Jump on the stick with stretched arms –> arms extended. 166. Here's how to be a little more like them. U203: Low Energy Availability in Gymnasts. Ring Fundamentals Workout. At Nashville Gymnastics Training Center we recognize that each child is an individual. Give a point for improvement (preferably let the gymnast think about this himself) End with something positive. Gymnastic rings are awesome. Male. 23 (6 used & new offers) +5 colors/patterns. Previous studies have identified structural and functional network differences between world class gymnasts (WCGs) and non-athletes at the whole-brain level. gymnásion) in Ancient Greece functioned as a training facility for competitors in public games. 3. 1,273. ADD TO CART. The post US Artistic Gymnast Joscelyn Roberson Astonishes Fans via Her Latest Gymnastics Paris 2024 Training Post appeared first on EssentiallySports. Save 25% with coupon (some sizes/colors) FREE delivery Tue, Nov 21. com and see the artwork, lyrics and similar artists. Take 100 fall damage. Strength. The name comes from the Ancient Greek term gymnós, meaning "naked" or "nude". H= 240 cm (94 ½″) Series 7 wall bars allows doing a whole body workout without leaving home – pull-ups, dips, sit-ups, bench press or TRX training, etc. Training to complete (males aged 15-18 and females aged 14-16). The Hive SF. Depending on the rep range you are hitting on each exercise, you want to be sure than you are comfortable enough in the current progression before moving on to the next. 9, gymsupply. 🌟WONDERFUL CUSTOMER SERVICE🌟：PreGymnastic provides one-year warranty and life time maintenance. GK Elite Spaghetti Back Workout Leotard. strength, co-ordination, spatial awareness and the core gymnastics. It’s best for beginner levels 1 through 4. Do the first 3 sets with higher weight and lower reps (8 reps. Resisted sprints is the easiest and most effective training for gymnasts to increase their speed. Start your free trial today!U113: USA Gymnastics Safety & Response Policy Course.