Flexibility is paramount for a female gymnast. You can't achieve that 180-degree split in the straddle jump on the beam without a whole lot of stretching first. For the best results, practice two gymnastics stretching techniques before mounting the vault, uneven bars, beam, floor exercise or trampoline.
Time to Stretch
Stretching should be the second part of your gymnastics warm-up. First, you need to get your heart pumping and warm up your muscles, especially in a cold gym. Cold muscles will not stretch as far. Generally, you achieve an effective wam-up by running laps and doing jumping jacks for 10 minutes. Then, you should stretch the whole body from head to toe. It's just as important to stretch your hamstrings as it is to stretch your feet, flexing and pointing your toes and rotating the ankles to prevent ankle sprains, one of the most common gymnastics injuries, according to the Stretching Institute. You should also stretch as part of your cooldown at the conclusion of practice.
Static Stretches
Static stretching occurs when you move in one position and hold the stretch still for 30 to 60 seconds. You stretch until you can feel the pull but not past the point of comfort. This stretch is a mild-tension stretch. A common gymnastics static stretch is what's called the "pancake" stretch in children's classes -- you sit with your legs in a straddle or pike position and try to get your stomach to the ground or to your legs "flat as a pancake." Once you feel the stretch, you stop and hold for the count.
Dynamic Stretches
Many gyms embrace dynamic stretching for gymnastics. Instead of pushing until you feel the stretch and stopping, you push as far as you can, then slowly retract, rest and push again because the second time your muscles are more flexible, allowing you to stretch farther than before. You use your muscle control to retract slowly and smoothly from the first stretch. You must be careful not to move too quickly when retracting. Coach Brian Bakalar of Gymnastics Revolution in Connecticut recommends dynamic stretching to achieve a full front or side split.
Stretching Precautions
In another technique called ballistic stretching, you bounce back and forth on the muscles with force. You should not attempt this stretch. Ballistic stretching can cause injuries because you may stretch a joint past its normal range of motion. In any stretch, if you feel pain, you should immediately stop, rest and tell your coach. You should also not let anyone beyond your coach physically assist you in a stretch by pushing or pulling on a body part.
References
- "Teaching FUNdamental Gymnastics Skills"; Debby Mitchell, et al.; 2002
- "Stretching and Strengthening Exercises"; Hans Spring, et al.; 1991
- The Stretching Institute: Gymnastics Stretches and Flexibility Exercises
- Gymnastics Revolution; The Split; Brian Bakalar
- Gymnastics Zone; Flexibility; John Howard
