WE RECOMMEND TO FOLLOW THE INFORMATION BELOW WHILE TRAINING SKILLS FROM THIS WEBSITE.
> The skills and training plans added in our pages are based on the average level of the gymnasts attending our formal classes in London and Hampshire. Our gymnasts receive feebacks constantly, regarding how to perform the correct posture/position while training the conditioning, coordination and gymnastics skills/moves.
> To execute the moves or training the skills from this website it is recommend to have previous knowledge of gymnastics and dance skills.
> This plan has been created to enjoy the conditioning skills training while building strength, flexibility, coordination and mainly to have fun.
> To improve accordingly, It is recommended to train the Conditioning skills at least 3 days per week. It is ideally to do it 5 days/week to achieve a faster improvement.
> The series and repetitions/second are recommended but optional.
> This training plan was carefully created to be able to train from home in a reduce space
> We recommend to do the skills on a yoga mat, gymnastics mat or soft floor, on at least 2 Mts x 2 Mts free floor space if possible.
> We recommend to follow the skills order to train the body muscle groups, however you can change the order or alternate 2 consecutive skills.
> DO NOT attempt a move or skill that is not accuarate to your level or you do not know how to perfmor it safety and with the correct posture.
> DO NOT attempt skills or moves that you are not allowed because of personal medical conditions. Please contact your GP or doctor if you have any doubt about perfoming specific skills or moves.
> When the skill has to be performed standing we recommend to train with bare feet. (Do not attempt Jumps or one foot spins with socks).
> In between repetitions you can rest 1 minute or more if needed. In between skills you can take a longer rest.
> Each child/adult should take in consideration each own level and physical qualities.
> If the child is 12y.o or younger, it is recommended to do the training plan in presence of an adult, for safety reasons.
> This planning is intended to create a muscle memory, strength, flexibility and maintain fitness condition.
> Adding extra quantities or repetitions is not needed. The plan is created for the first 6 weeks of training.
> If you require a plan for a longer period of time, feel free to contact us and we can customise it to your needs.
> For more information or enquiries please contact us at
> If you have any concern or enquire about the skills and training plans please contact our club at email@example.com.
SOME SKILLS EXECUTION INFORMATION (Position- Posture):
> PRESS UPS: You can alternate the series doing press ups in front and back support position. Back support will be harder but is very good.
> SIDE SUPPORT: Start on the floor hold your dish/straight position with one hand, legs straight together and the free hand pointing the ceiling After holding the seconds needed, move to front support and change to the other side supporting your body with the other hand.
> SPLIT: normal splits are with one leg forward one leg back. Keep your Hands on each side of the legs.
> BOX SPLIT starts from straddle position. Keep you toes in line with your hip.
> BRIDGE: You can train bridge on different ways: Holding the bridge with legs straight. Bridge lifting one leg up 4 times and then changing and lift the other leg. On that same way, you can hold one leg up 4 second and swap legs and hold the other. Divide the second of each session.
> LEG BALANCE: you can balance the arabesque position from week 3 or earlier. To do Arabesque you need to lift the leg backwards at your hip high. You can also keep the free leg forward bended or straight. You want to try more: You can try to lift and hold your leg sideways.
> SPINS for girls: You can spin with the free leg bent (toes to the knee) or you can do some spins (recommended from week 3) with the free leg straight to your hip high.
> FULL TURN JUMP FOR BOYS: You can try with straight legs (of course together) and in tuck position (tuck jump). Practice 1/2 turn and full turn. Jumps or spins finishing without completing the full turn are not counted. Try again!
> PIKE LEVER: To train a Lever sit on the floor with feet together and hands on each side of the legs. Try to lift the full leg of the floor (from hip to toes) keep your legs straight at all time. We know it is very hard but we are sure that you can achieve this skill!. Just train hard and never give up!.
> STRADDLE LEVEL: Same as above but sit on the floor with the legs apart (straight) place your hands flat in between the legs and lift the legs off the floor.
A> By proceeding with the training copying and executing skills and moves seen in videos and written plans from this website parents/guardians/participants agreed with this Terms and Conditions of Sponte Sua Gym (SSG) and SPONTE SUA LTD (SSL).
B> Insurance: SSG and SSL is not responsible in any injured or damage incurred by a participant/coach/parent
while trying skills or attempting the workout training plan with skills/moves shown in this website, perfomed outside the club's venues and out of a formal class or when attempting skills without the presence of a coach.
We recommend to purchase your own insurance for this kind of activity, skills and moves.
C> The Parents/Guardians/Participants/Coaches shall indemnify and keep indemnified Sponte Sua Gym- SSL- against any injured, damage or relative loss which SSG may incur directly or indirectly as a consequence of any action or inaction of the Parent, Participant and/or Coaches, Assistants or Directors or any Staff.
D> SSG-SSL has no responsibility in any injured or damage incurred by a participant/coach/parent while trying skills or attempting the workout training plan and skills/moves shown in this website, at home or any other private or public place.
E> Agreeing to this Terms and Conditions you shall not during the training with SSG-SSL- disclose to any other person or any other third party who may be involved in the same or similar business as SSG of the confidential matter or information relating to the club or persons at the club in any matter whatsoever.
F> Clothes: Dress comfortable while training gymnastics or conditioning skills. We recommend to wear fitness/ yoga or gymnastics clothes.
Jewellery: we recommend not to wear jewellery while practicing sport, gymnastics and fitness.
G> DO not attempt skills or moves that you consider a risk and are not correct or accurate for your physical condition and fitness and gymnastics level.
WORKOUT INFORMATION and DISCLOUSURE
It is important to read the folowing information before you try our workout skills