Gymnastics Exercises

Sports-specific exercises for the VertiMax

As a general guideline only, sport specific exercises are designed for lighter resistance with emphasis on posture, technique, and speed of execution. We recommend 2 to 4 exercises be performed with 2 to 3 sets of 10 to 25 repetitions, with a 30 to 60 second rest between sets. These exercises can be done 2 to 3 times per week. Consult a qualified performance training professional for specific variables of your exercise program.

Primary Gymnastics Exercises
The list below presents the primary VertiMax exercises that a gymnast would perform to fully develop explosive leg power.
After each exercise description, the VertiMax models are listed in which the exercise can be performed on.

Quick Hip Extensions

Stand on center of training mat, attach cords to top of shoe laces in position shown, keeping the leg straight, quickly and forcefully extend leg at the hip in repetitive manner, repeat other side.
V4 V6 V6+ V8+

Multiplanar Hops w/Stabilization

Attach waist cords, stand on one rear side of training mat, place feet together. Perform a hop in various directions, stabilize landing 1-2 seconds before hopping to another position on the mat, repeat.
V4 V6 V6+ V8+


Repeat Jump Ups

Place plyostep or plyobox securely on front center of training mat, attach waist cords, stand behind box the jump up onto step, quickly step down to starting position, repeat.

Note: Hip flexor cords are optional for this exercise.
V4 V6 V6+ V8+

Repeat Split Jumps

Attach waist cords, stand on center of training mat, place one foot in forward on mat. Bend front knee to 90 degrees in a lunge position then perform a jump from this position, land while returning to start position, repeat quickly. Then repeat exercise with other leg positioned forward.
V4 V6 V6+ V8+

Depth Jump to Squat Jump

Place plyostep or plyobox on platform securely on the back edge of the training mat, attach waist cords, step onto box with feet shoulder width apart. Jump down onto platform, land with soft knees then lower body into a squat position and finish exercise with a jump, stabilize final landing, repeat.

Note: Hand and thigh cords can be an optional attachment if equipped.
V4 V6 V6+ V8+


Secondary Gymnastic Specific Exercises:

These exercises may be used in addition to the Primary Gymnastic Exercises or General Exercises for improving the performance of specific gymnastic related movements.
Forward Hop w/Stabilization

Attach waist cords, stand on rear of training mat, place feet close together, perform a hop forward and stabilize to simulate a gymnastic landing, pause 1-2 seconds, repeat.
V4 V6 V6+ V8+

Single Leg Forward Hop w/Stabilization

Attach waist cords, stand on one foot at rear of training mat, perform a hop forward and stabilize, pause 1-2 seconds, repeat other leg.
V4 V6 V6+ V8+

Squat Jump to Overhead Reach

Attach waist cords and hand cords if equipped, stand on center of training mat, place feet shoulder width apart, perform a squat, then quickly and forcefully jump while extending arms above head, quickly stabilize landing then repeat.
V4 V6 V6+ V8+

Pike Jumps

Attach waist cords, stand on center of training mat, perform a quick and forceful pike jump by reaching forward with hands toward toes while kicking legs forward during jump, repeat. (Note: keep the motion of the pike under control and increase as tolerated to avoid a bad landing or injury.)
V4 V6 V6+ V8+

Quick Plie Hops

Attach waist cords, stand on center of training mat, place heels together with feet turned out. Perform a plie by bending knees to about 45 degrees then quickly hop, repeat.
V4 V6 V6+ V8+

Plie Jumps

Attach waist cords, stand on center of training mat, place heels together with feet turned out. Perform a plie by bending the knees to about 45 degrees, then quickly jump, stabilize the landing 1-2 seconds, repeat.
V4 V6 V6+ V8+

Running Exercises

Toe Raises:

Description: Standing on a step with heels hanging off the end, raise up onto toes then follow by lowering back down to below step level.

Sequence: Repetitions - 20, Sets - 3, Frequency 3x/week. Strengthens and stretches the calf muscles.

Shin workout:

Description: Extend one foot forward, both knees slightly flexed. Flex the forward foot so that toes raise upwards. Change from up/down motion to side to side motion forming a letter 'A' so that the sides of the muscle are worked as well.

Sequence: Repetitions - 20, Sets - 3, Frequency 3x/week. Strengthens the tibialis anterior muscle (shin area). Variation: Add a small ankle weight across the toes.

Half Squats:

Description: Knees are bent to the 90 degree point which is easier on the knees than full squats.

Sequence: Repetitions - 20, Sets - 3, Frequency 3x/week. Strengthens the quadriceps, hamstrings and gluteal muscles.

Lunges:

Description: Extend one foot forward, drop the knee of the other leg half-way to the floor. Don't let the forward knee extend past the toes to avoid knee stress.

Sequence: Repetitions - 30, Sets - 3, Frequency 3x/week. Strengthens the quadriceps, hamstrings and gluteal muscles.

Abdominal curls:

Description: Lie on the floor facing up. The knees should be at a 45 degree angle about shoulder width apart. Place the tips of the fingers on the ears and elbows straight out to the side. Breathe out on the way up and return to the starting position. To work the obliques, point knees to one side and continue the same upper body motion as above. Do the same for the opposite side with the knees pointing to the alternate side. Lower abdominals can be worked by placing the hands under the top of the gluteals (to force lower back contact with the floor) and raise the legs straight up, pointing the toes at the ceiling. Slight movements are necessary here to feel the lower abs being worked.

Sequence: Repetitions: 30 - 40, Set - 5, Frequency 3x/week. Strengthens the Rectus Abdominus, External Obliques.

Plyometrics:

Description: Plyometrics are bouncing and exaggerated forms of exercise and are specific to training for running.

High steps:

Description: Jogging in place, begin to raise the knees higher and increase the cadence. Increase the height gradually until the knees are at a 90 degree angle. Keep arms in sync with the legs as in running. Maintain proper upright position as in running. You can then begin to move forward and back in short incremements. Work up to 100 meter distances. Continue for 5 minutes then walk for 5 minutes. Repeat three times and for three times a week.

Crossovers:

Description: Find a white line on the track and run with one foot on each side of it. Then start crossing over with each step, putting the left foot to the right of the line and the right foot to the left of the line.

Side-to-sides:

Description: Using the same white line, bounce side to side, landing first far to the right of the line with your right foot, then far to the left of the line with your left foot.

Double-leg pull-ups:

Description: With both feet together, jump high -- bringing your knees toward your chest -- land, hop a couple of times and jump and bring your knees up again. Do 10 at a time, rest, then repeat.

Endurance Training

Endurance training is developing energy production.
Energy production comes from food and the system is getting the food to manufacture adeomine triphosphate{atp}the chemical compound that supplies energy for the muscular contraction.

There are different types of endurance training :

Aerobic endurance
Anaerobic endurance
Speed endurance and
Strength endurance
We can go in to every single one but, let’s try to keep it simple as we can.

Back to:
Endurance training is important for many sports - not just the pure distance events like running, swimming and cycling for example. While the type and amount of endurance training will change according to the specific demands of the sport, even some traditional strength and power based games demand a solid aerobic base.

There could be several reasons you want to do this, whether it be to look good for your significant other, to keep up with your kid, to stay healthy, to perform in sports, or even to fight diseases. Whatever the reason may be, one thing is for sure. You need endurance training.

VO2 Max
It's difficult to talk about endurance performance and endurance training without mentioning V02 max or maximal oxygen uptake. Elite endurance athletes typically have a high VO2 max and for the most part it seems to be genetically determined (1). However, in untrained individuals VO2 max can be improved by as much as 20% Lactate Threshold
If VO2 max can be seen as an upper limit for aerobic exercise, the lactate threshold determines how much of that 'aerobic' upper limit can be used.

Exercise Economy
Two athletes may have the same VO2 max and they may have the same lactate threshold expressed as a percentage of their VO2 max. Yet what is far more relevant is the speed or workload at which the athlete is exercising when they reach these two markers.