CONDITIONI

NG AND
WARM UP
PROGRAM
UNIT VII
 One of the most important phases of
the gymnastics program is the
preparation of the body towards other
gymnastic skills.
(Dinoso, 1990)

Start the
program from
easy to a more
difficult task in
order to get the
desired effect.
CONDITIONING EXERCISE
For the Arm, Hand, and
Shoulder
1. Interlock your fingers, and 3. Extend arms straight in front,
rotate your wrists in different parallel to the floor. Swing from
locations. side to side, allowing only the
2. Keep your fingers interlocked, lead arm to bend upon swinging.
turn the palms away your body, Repeat 8 times.
straighten the arms, and swing
the arms high overhead; then
swing back down. Repeat 8
times with smooth rythmic
action.
 CONDITIONING EXERCISE

Arm Swings
1. Lateral and vertical arm swings.
Repeat 8 times. Over-under Trunk Exercise
horizontal. 1. With your arms upwards and the
feet in straddle position. do side
bends left and right. Repeat 8
Neck Exercise times.
1. Move the head forward, 2. With your hands on the hips and
backward. Repeat 8 times. the feet in straddle position,
2. Pivotally turn your head side to rotate the trunk 8 times on each
side. Repeat 8 times. side.
 CONDITIONING EXERCISE

Body Exercises
-Body wave with the legs together. Swing the arms upward overhead and arch the
body. Swing the arms back down and round the back, bend at the knees, and finish
the arm swing. Repeat 8 times.
1. Static Exercise- these exercise are maintained in certain position for a certain
period of time.

a. Finger and Wrist Exercise

1. Interlock the fingers; straighten the 2. Press the palms on each and
arms while turning the palms away stretch the wrists. Hold for 5
from the body. Stretch for 5 seconds
seconds.
 CONDITIONING EXERCISE

b. Elbow Flex
1. Extend and bend each elbow. Hold for 5 seconds.

c. Shoulder Exercise
1. With hands on wrist, bring shoulders on an upward-downward movement.
Perform 16 times.
2. Put the left elbow behind the head, hold the left forearm with the right hand and
create stretching tension. Hold for 5 seconds. Do the same to the right.

d. Neck Exercise
1. Lay your head on the right shoulder. Hold for 5 seconds. Then, do the
same to the left for 5 seconds.
 CONDITIONING EXERCISE

d. Neck Exercise
2. Turn your chin on the right shoulder. Hold for 5 seconds. Then, do the same to
the left for 5 seconds.
3. Pull your head forward and put your chin on the chest. Hold for 5 seconds. Then,
bring your head backwards for 5 seconds.

e. Arm Exercise
-Spread arms at the sides and make circling movements
clockwise and counterclockwise.

f. Trunk Exercise
1. With the legs in straddle position,
bend on the right side, then left side. Hold twice for 5 seconds
on each.
 CONDITIONING EXERCISE

f. Trunk Exercise
2. With the feet on the straddle position,
clasp your hand with overhead straight arms. Bend on the left side, then on the right
side. Hold twice for 5 seconds on each side.

3. Legs/Back Exercises, Straddle Standing Position,

reach and hold the right ankle with the right hand. Hold for 5 seconds. Then do the
same to with the left ankle. Hold for 5 seconds.

4. Leg Bending
a. Grab one leg and press it as close as possible to the chest. Hold position for eight
counts.
 CONDITIONING EXERCISE
b. Stand in feet parallel and bend knees at the same time without waving the back.
Hold that position for 4 counts then recover to standing position then repeat for 8
sets.

5. Ankles, Legs, Back, Sitting Position

a. Tuck straddle and sit. Hold the feet and pull in the middle. Hold for 5 seconds.
b. Hurdler's sit. Reach out at the right ankle with both hands. Hold for 5 seconds.

6. Leg Stretches
-Sit on the floor on a long sitting position. Grab the feet with both hands and hold
the position for 8 counts without bending.

7. One Leg in Stride Sitting Position

-Bend sideward to the right or left. Perform the exercise for 5 counts.
 CONDITIONING EXERCISE
8. Calf/Achilles Tendon Exercise
-Stand on a slant board, press the hands against the wall, flex the ankles. Hold for
5 seconds. The exercise can also be done without a slant board. Be sure the ankles
are flexed. Repeat 5 times.

PARTS OF BODY TO
CONDITION

Dinoso (1990) suggest the following

positions for warm up and
conditioning exercises
PARTS OF BODY TO CONDITION
Arms
1. Arms Stretch
Procedure
Hold hands at the back with the elbows close together, fingers interlaced,
palms facing out. Hold this position for four counts or more. This can be
done in standing stride position or long sitting position.
2.Arm Circling
Procedure
From standing position, execute circling of the arms without bending the
arms. Start from a small circle and gradually increase the circumference.
Reverse the circling.
PARTS OF BODY TO CONDITION
3.Arms Push-Up
Procedure
From standing position, bend arms so that the chin touches the floor, the
elbow is off the floor and the fingers pointing forward.
4.Arm Swing
Procedure
From dog stand position, swing right arms sideward backward with slight
body twist to the right, left hand stays on the floor. Do this 8 counts. do this
with the left hand. Repeat as desired.
5.Knee Push-Up
Procedure
From prone lying position with knees bend place hands in push-up position.
Push the body up to straight arm support then slowly return to starting
position.
PARTS OF BODY TO CONDITION
6.Arm Push-Up
Procedure
From prone lying position, arms in push-up position, push the body up to
front arm support, the body straight. Slowly go down to starting position.

Hips, Legs, and Feet

1.Knee Bends
Procedure
Starting position: Feet together, hands on waist
Half-Knee Bend feet flat on the Floor. Hold for 8 counts
Slowly go down to full knees bend and with weight on the balls of the
feet. Do this for 8 counts.
Slowly come up to standing position also in 8 counts.
PARTS OF BODY TO CONDITION
2.Leg Raising
Procedure
Feet together, arms sideward, raise right leg forward, return to position, do
this 4 times. Raise leg sideward do this 4 times: raise legs backward, do this
4 times. Repeat the whole movement with the left leg. Do the whole
exercise right and left alternately.
3.Standing Body Bend Backward
Procedure
From stand slightly stride, bend trunk backward from the waist. Hands on
hips.
4.Frog Sit or Tailor Sit
Procedure
Place hands on knees and push knees downward count one and then
return to position, count one.
PARTS OF BODY TO CONDITION
5.Kneeling Arch Back
Procedure
From kneeling position, arms forward, bend trunk to arch back, right hand
overhead, left hand in front.
6.Long Sitting Rest Position
Procedure
From a long sitting rest position, flex right knee so that the toes are pointed
closed to the other left knee. Stretch to raise leg in front; return to first
action. Position. Repeat this action right left alternately as desired.
7.Long Sitting Rest Position with Straight
Procedure
Leg Raise Action: Bend both knees stretch both legs up and lower both
slowly to starting position.
PARTS OF BODY TO CONDITION
8.Long Sitting Position with Both Legs Raising
Procedure
From a long sitting, hold ankles, bend both knees, stretch both legs upward,
hold and return to position. Repeat as desired.

9. Supine Lying Position with Leg Raise

Procedure
From a supine lying position, raise right leg in rear, return to position. Do
the same with left leg. Repeat alternating right and left leg desired.

10. Side Lying with Leg Raise Sideward

Procedure
Raise top leg upward, return to starting position. Do this as desired.
PARTS OF BODY TO CONDITION
11.Stride Sitting and Body Bend
Procedure
From a stride position: arms upward, bend trunk to the right leg. Return to
position. Do the same action to the left leg. Return to position. Raise arms
upward bend forward to center of the legs, arms touching the feet.
Returning to position. Repeat as desired.

12.Hurdle Sit, Leg Stretch, and Trunk Bend

Procedure
From a hurdle sit position, arms overhead, bend trunk to the stretch leg.
Hold this position for 4 to 8 counts. Return to positioned repeat as desired.
Change position and repeat the whole action.
PARTS OF BODY TO CONDITION
13.Kneeling Position with One Leg Extended Forward
Procedure
From the kneeling position, arms overhead: bend the trunk to the stretch
leg. Press body close to the extended leg. Hold for 4 to 8 counts. Repeat as
desired. Change position with the left leg extended forward.

14.Kneeling Position with One Leg Extended Sideward

Procedure
Execute body bend sideward. Hold this position for 4 to 8 counts. Repeat as
desired. Change position and do the same action.
PARTS OF BODY TO CONDITION
Trunk and Abdominal Region
1. Lateral Bends
Procedure
From stride standing position, raise right arm upward, left hand on hips.
Bend trunk sideward left pressing the trunk slowly downward. Return to
position and change position of the hands. Repeat the bend to the right.

2. Bend Trunk Backward

Procedure
From stride standing position, hands at the back of the thigh (thumb
pointing in and fingers pointing outward); bend from the head, chest, and
waist. Stay in the position for 4 counts or more. Return position.
PARTS OF BODY TO CONDITION

3.Dog Stand Position with Leg Raise in Rear

Procedure
From a dog stand position, extend the right leg in rear, toes touching the
floor. Raise the extended leg upward in rear. Head is held up and the
supporting arms straight. Trunk bend from the waist as the leg is raised in
rear. Return to starting position and repeat this action as desired, right and
left alternately.

4.Abdominal Curl
Procedure
From a supine lying position, hands in front of thigh: lift head forward, then
the chest. Hold this position for 4 counts. Return to the position and relax.
Repeat as desired.
PARTS OF BODY TO CONDITION
5.Supine Lying with Leg Bend and Stretch
Procedure
From a supine lying position, bend knees close to body; stretch the legs
upward. Slowly lower the legs to starting position.
6.Hook Lying Position with Hip Push-Up
Procedure
From a hook lying position, push the hip upward to full extension of the
body. Stay in the position for 4 to 8 counts. Return to starting position.
Repeat as desired.
7.Prone Lying Position, Leg Raising at the Back
Procedure
Starting position: Prone lying, arms stretch forward. Raise legs backward
alternately right and left. (Movement from the hip joint legs straight). Do
this movement several times as desired.
PARTS OF BODY TO CONDITION
8.Prone Lying Position, Both Legs Raise
Procedure
Raise both legs in rear; tummy and chest in contact with the floor. Hold this
position for 4 counts. Returning to starting position and repeat as desired.
9..Prone Lying; Arm Push-Up: Arch Back
Procedure
Starting position: Place hands close to chest at the sides. Push arms to
stretch full extention, trunk to arch back. The hips and the legs remain on
the floor. Do this movement slowly (4to8 counts). Return to original
position. Repeat as desired.
10.Prone Lying Position: Lift Head and Chest
Procedure
Starting position: Prone lying position, and on neck: lift head and chest: hips
and legs remain on the floor. Hold this position for 4 to 8 counts.
THANK YOU
JBELMONTE, JANINA M.