Gymnastics
Exertion Phase | Cardio | Balance/Strength | Sports Drills |
---|---|---|---|
Phase 1 15-20 Minutes | • Walking outside • Treadmill walking • Stationary bike • Arm bike | • Single leg balance • Tandem stance
• Neck strengthening | • Light stretching • May walk during practice or PE class |
Phase 2 20-30 Minutes | • Walking
• Elliptical • Stairmaster • Swim with kick board • Light Jump rope • Light jogging | • Core exercises
• Body weight exercises
• Yoga and Pilates
• Balance exercises |
• Activities without risk of contact or collision • No activities with multiple balls in the air • Examples
|
Phase 3 30-40 Minutes |
• Running and sprinting • Footwork and cutting • Jumping | • Core exercise with head movement
• Low weight high repetition lifting • Squats, curls, bench press, lunges • Dynamic warm up
• Jumping exercises
• Balance exercises
|
• Floor
• Beam
• Bars
• Vault
|
Phase 4 40-60 Minutes | • Continue Phase 3 Cardio while increasing duration | • Advanced core exercises –
• Higher weight lower repetition lifting • Continue balance exercises | • Floor
• Beam
• Bars
• Vault
|
Phase 5 > 60 Minutes | • Full practice participation without restrictions | • Full practice participation without restrictions | • Full practice participation without restrictions |
If headache, dizziness, or any other symptom occurs during the progression, stop exercising, wait 24 hours, then resume activity at the pervious symptom free level.