Whether it’s practice day or showtime, one thing stands between a gymnast and peak performance: the warm-up. At Mancino Manufacturing, we know every safe landing starts with smart preparation. The perfect gymnastics warm-up routine doesn’t just prevent injuries, it unlocks cleaner skills, stronger confidence, and better results.
We’ve gathered insights from expert coaches, movement specialists, and sports physiotherapists to break down the ultimate warm-up. Here’s exactly how gymnasts should prepare…step by step.
1. RAISE: Get the Blood Flowing (3–5 Minutes)
Purpose: Increase heart rate and body temperature.
Start with light aerobic activity like jogging, skipping, or lateral shuffles. This phase boosts circulation, warms up the muscles, and gets joints moving.
“Think of it as flipping the ‘on’ switch for your whole body,” – Dave Tilley, DPT and founder of SHIFT Movement Science.
Bonus Tip: Try jump rope sets or light trampoline bounces to make it fun and gym-relevant.
2. MOBILIZE: Dynamic Stretching That Moves With You
Purpose: Loosen up key joints and improve flexibility.
Use active, flowing movements that mimic the body mechanics of gymnastics. Examples include:
- Leg swings (forward, side, and crossover)
- Arm circles and trunk twists
- Walking lunges with a twist
- Inchworms to down-dog stretches
Dynamic mobility primes the body without overstretching cold muscles.
Save static stretching for the cool-down—it can temporarily reduce power output when done beforehand.
3. ACTIVATE: Fire Up the Right Muscles
Purpose: Get key muscle groups working—especially the core, glutes, and shoulders.
Great activation drills include:
- Glute bridges and monster walks
- Planks with shoulder taps
- Toe-ball-heel landings
- Resistance band arm pulls (for shoulder control)
This phase ensures gymnasts move with better stability and body awareness—especially important for landings.
4. POTENTIATE: Prep for Real Skills
Purpose: Transition from warm-up to performance.
This is where you add movement patterns that look and feel like actual gymnastics. Use low-intensity versions of:
- Handstand drills
- Cartwheel or back walkover preps
- Beam leaps or bar swings
- Plyometric jumps or split kicks
Not only does this fire up the nervous system, but it also mentally prepares athletes to train at full intensity.
Don’t Skip the Cool-Down
After training, now’s the time for static stretching to support long-term flexibility and recovery. Holding splits, bridges, and shoulder stretches post-practice can help prevent soreness and improve range of motion over time.
Why It All Matters
A thoughtful, consistent warm-up routine is one of the most underrated tools in a gymnast’s toolkit. It reduces injury risk, boosts performance, and builds a mental rhythm for success.
At Mancino, our motto is “Safe Landings Since ’66”—and it starts with warm-ups like this.
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