3 Key Items to Include in Every Gymnastics Warm-Up

raisethebargymnast
Nov 2
2 min read

A strong gymnastics warm-up does more than just “get the body moving.” For gymnasts, it sets the tone for practice, reduces injury risk, and prepares athletes’ bodies for the exact demands of the sport. While every coach has their own style, there are three non-negotiables I always include in our warm-ups:

1. Active Flexibility

Static stretching has its place, but gymnastics requires movement through ranges of motion, not just holding a position. Active flexibility drills—like kicks, dynamic splits, or bridge walks—train athletes to use their flexibility with control. These drills not only warm up the muscles but also build the strength and coordination needed to apply flexibility in skills and routines.

Young girl in a leotard doing the splits on a gym mat, arms stretched back. Background includes gym equipment and a fan. Black and white.

Examples:

Leg swings front/side/back
Walking lunges with arm reaches
Controlled split kicks or leaps

2. Core Bracing and Activation

The core is the foundation of every gymnastics skill, from handstands to tumbling to bar swings. Athletes need to learn how to engage and “brace” their core before moving into harder skills. Including targeted core activation in the warm-up helps athletes switch on the right muscles early in practice and reinforces proper posture.

Woman exercises indoors on blue mat, holding a large black ball with feet and hands. Gym equipment around, garage door in background.

Examples:

Hollow holds and rocks
Dead bugs or bird dogs
Plank variations with focus on tight alignment

3. Alignment and Handstand Shaping

Gymnast wearing black clothes, holding a handstand in a gymnastics gym

One of the most important body positions in gymnastics is the handstand shape. I like to include alignment drills and shaping work in every warm-up to reinforce good habits. By practicing these shapes daily—before moving into skills—athletes develop better body awareness and consistency across all events.

Examples:

Wall handstand holds with tight body alignment
Panel mat “handstand push” drills for shoulder activation
Stick or theraband overhead holds for shoulder opening and core engagement

Gymnastics Warm-Up: Final Thoughts

Warm-ups don’t need to be complicated, but they should always be intentional. By focusing on active flexibility, core bracing, and alignment/handstand shaping, you’re not only preparing athletes for practice—you’re building the foundations of their gymnastics. A good warm-up creates healthier athletes, stronger basics, and better long-term results.