Top 48 Flexibility Gymnastics Drills to Boost Balance and Mobility

Have you ever watched a gymnast perform, marveling at their ability to bend and twist their bodies into seemingly impossible positions? What you may not know is that this incredible display of flexibility is not just the product of being ‘naturally flexible.’ It’s the result of targeted training that improves not just flexibility, but body awareness, control, and balance. Flexibility gymnastics can help people of all ages and abilities move with greater ease and confidence, while reducing their risk of injury. This article will help you understand the importance of flexibility gymnastics and provide valuable insights to help you achieve your goals, whether that’s to improve your performance in sport, enhance your day-to-day activities, or simply develop your overall health and fitness.

One of the best ways to get started with flexibility gymnastics is to use a targeted program. Pliability’s mobility app does just that, helping you improve your flexibility, balance, and body awareness through targeted drills inspired by gymnastics.

Why is Flexibility Important in Gymnastics?

Flexibility is a foundational component that supports strength, balance, and fluid movement across all gymnastics disciplines. Without the necessary flexibility, specific exercises will always feel impossible to achieve. Or worse, they could cause you significant harm.

Flexibility Improves Range of Motion and Performance

Gymnastic flexibility enhances performance by allowing for a greater range of motion in skills and routines. Increased flexibility helps athletes achieve the correct positions with improved ease, making skills feel less challenging to execute.

For instance, a gymnast with proficient flexibility can easily assume a split position and hold it before transitioning into another skill, such as a leap or a back handspring. Alternatively, a gymnast with limited flexibility may struggle to achieve a split and risk injury when attempting the leap or back handspring without the necessary range of motion.

Flexibility Reduces the Risk of Injury

Improved flexibility can also help prevent injuries that often occur in gymnastics routines. Higher-level flexibility allows the body to absorb the impact of skills and execute complex movements with less strain on muscles and joints.

Flexibility’s Impact on Straddle Jump Landings

For example, if a gymnast has good flexibility and can easily achieve a straddle position, the landing of a skill such as a straddle jump will be much smoother. The flexible athlete will be able to transition into the straddle position and absorb the impact of the landing, reducing the risk of injury.Conversely, a less flexible gymnast may struggle to execute the skill, landing awkwardly and increasing the chances of injury.

Flexibility Improves Technique

Many gymnastics skills require excellent body control and positioning. With better flexibility, you will find it much easier to get into the correct position and stay there. In turn, this will improve your overall technique, which can help reduce the risk of injury and enhance performance.

Flexibility Enhances Artistic Expression

Better flexibility allows gymnasts to showcase graceful lines, fluid movements, and intricate poses, enhancing the overall artistic expression of their performance. Creative expression is essential to any gymnastics routine, particularly in rhythmic gymnastics and artistic floor exercises.

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So, How Do Gymnasts Increase Flexibility?

Dynamic stretching involves performing stretches while moving. Controlled lifts of one leg or controlled arm swings are examples of dynamic stretches. With dynamic stretching, you gently take your body to the end of its range of motion.

Dynamic stretching is great for warming up because it is more similar to the motions that a gymnast will perform later in the workout. It also helps to warm up the body and muscles, as the gymnast is moving while performing the stretches.

Resistance Training Boosts Flexibility in Elite Gymnasts

A study conducted by Dr. Sands with elite gymnasts tried to increase their flexibility. Because they were elite, they used resistance. In the study, the gymnasts began by measuring the degree of split of their split leaps with video. Then, the gymnasts started a training program where they used therabands to add resistance to the following moves:

• Kicks forward
• Kicks sideward
• Kicks rearward
• Straddle jumps
• Split jumps
  

They slowly increased the amount of repetitions and sets. At the end of the study, all of the gymnasts had improved their split leaps, jumps and kicks. We would like to re-emphasize that this may not be suitable for young gymnasts. Doing a similar program without the resistance would still lead to improvement.

Static Stretching: Slow and Steady Wins the Race

Static stretching involves holding a position without moving. An example of a static stretch is a split, as you remain still while in it. When performing static stretches, you should only go as far as you can without pain.

Static stretches are the least likely type of stretch to cause injury, and they are great for warming up and cooling down. If a movement or stretch puts you in an uncomfortable position, it is best not to do it. Not every stretch is meant for every person.

Benefits of Static Stretching 

Static stretching has several benefits. It can help you maintain or increase your range of motion. It can improve muscle tone. Static stretching enables you to warm up before a workout, helps relieve stress, promotes relaxation, and may help prevent injuries.

There is conflicting information about how long to hold a static stretch, but an article from MIT suggests that children should hold stretches for about 7-10 seconds.

Self-Massage: The Unsung Hero of Flexibility Training

One thing that Dr. Tilley believes is very important is self-massage with a foam roller. He has his gymnasts come in 10 minutes before practice and foam roll head to toe. Current research suggests that self-massage may increase flexibility after just 2 weeks of practice.

It is also thought that it helps relieve muscle soreness. So, gymnasts can foam roll their sore muscles after a workout to try to ease their soreness for the next day.

• Basic Foam Roller: Beginners should start with a basic foam roller
• Foam Roller with Bumps: A foam roller with bumps is ideal for individuals who have already mastered self-massage with a basic foam roller

What Muscles to Foam Roll 

So, what muscles should you foam roll? You can foam roll your:

• Hamstrings (behind your thighs)
• Quads (front of your thighs)
• Lats (underneath your arm)
• Groin (right at your hip, between your hip and the front of your thighs)
• Calves
  

Do not foam roll your lower back.

How to Use the Foam Roller

To use the foam roller, put the foam roller on the floor and put the body part you are trying to foam roll on top of it. Slowly use your body to roll back and forth on top of it. Doing it slowly will cause more blood to flow to those muscles.

Breathing Exercises: Inhale, Exhale, Stretch!

To maximize the benefits of stretching, it is essential to control your breathing. According to information from MIT, you should take slow, relaxed breaths while stretching. You should inhale through your nose while expanding your belly, not your chest, hold the breath in a moment and then exhale slowly through the nose or mouth.

Ideally, you want to be exhaling during the most intense part of the stretch. Practice these breathing exercises before you stretch, so you can execute them while you stretch. 

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48 Effective Flexibility Gymnastics Drills

1. Gravity Assisted Floor Angels

Perform these on the floor or against a wall. Extend your arms straight, and then bend them until your elbows form a 90º angle. Extend back through to complete the range of motion. Do 10x.

2. Gravity Resisted Floor Angels

Flip over onto your stomach and you’ll do the same motion as the gravity-assisted floor angels, but this time you’ll want to keep your arms raised and not touch the floor. Do 10x.

3. Stick Shoulder Stretch

Find something in your house that you can use as a “stick”. Rest your elbows at the edge of a couch or ottoman. Hold your stick and get into a rounded back position. You want your hands to be wider than your elbows and your head even with the couch/ottoman. You also want to make sure that our palms are facing your head. Hold the stretch for 1 minute.

4. Kick Complex

You’re going to do 10 alternating front kicks while walking forwards, then do 10 alternating side kicks while walking forwards and finally, do 10 alternating backward kicks while walking backwards. If this is too easy, complete the same drill while in high relevé.

5. Needle Kicks

You want to stretch tall, your back leg goes back, through, and then step. Switch to the other side. Hinge at your hips and make sure that your arms are by your ears. Do four kicks on each leg, repeat four sets.

6. Hamstring Leg Lowers

You will want to lay down on the couch or bed, with your bottom half off of the edge. You will keep one leg straight out while pulling your other leg straight up, while holding onto your calf or ankle to get a good hamstring stretch. Hold for 20 seconds for 12x and then repeat on the other leg.

7. Kick Complex

You’re going to do 10 alternating front kicks while walking forwards, then do 10 alternating side kicks while walking forwards, and finally, do 10 alternating backward kicks while walking backward. If this is too easy, complete the same drill while in high relevé.

8. Hip Lift with Kick

You will need to find a suitable surface to elevate your feet (such as a beam or a stair). You will lie down on your back with your feet up on the beam or stairs. Lift your hips so that your leg is a straight angle from your knees down to your hips.

Ensure your legs are straight and kick your leg over your head, then return to the beam or step and lower your bottom back to the ground. Repeat 15x each leg. 

9. Hamstring Leg Lowers

You will want to lay down on the couch or bed, with your bottom half off of the edge. You will keep one leg straight out while pulling your other leg straight up, holding onto your calf or ankle to achieve a good hamstring stretch. Hold for 20 seconds for 12x and then repeat on the other leg.

10. Hip Flexor & Quad Stretch

Start with one knee on the ground and your other leg at a 90º angle at your knee. Lean forward to get a good stretch in your hips. Then, raise your back leg and hold it at your ankle for the quad stretch.

Hold for 20 seconds in the hip flexor stretch, then lift your back leg and hold for another 20 seconds for the quad stretch. Repeat on the other leg, completing 10 full sets with each leg.

11. U’s with Light Weights

Start by lying on the edge of a bed or couch. You’ll want to hold your weight on the side that is hanging off of the bed/couch. Raise your arm towards the ceiling so that your elbow and shoulder are level with your hand, at a 90-degree angle.

Then rotate your hand up so that it is even with your elbow, creating a 90-degree angle between your shoulder and elbow/elbow and hand. Rotate your hand back down so that you’re at the position you were previously, and then return to the starting position. Do five on each arm.

12. Gravity Resisted Floor Angels

Flip over onto your stomach and you’ll do the same motion as the gravity-assisted floor angels, but this time you’ll want to keep your arms raised and not touch the floor. Do 10x.

13. Gravity Assisted Floor Angels

You can do these on the floor or against a wall. You want to extend your arms straight and then bend until your elbows are at a 90º angle. Extend back through to complete the range of motion. Do 10x.

14. Gravity Resisted Floor Angels

Flip over onto your stomach and you’ll do the same motion as the gravity-assisted floor angels, but this time you’ll want to keep your arms raised and not touch the floor. Do 10x.

15. Front and Side Leg Swings

Find a stable support, such as a wall or a ballet barre. Swing your leg forward and backward, reaching for maximum range each time, for 10 swings per leg. Then, switch to lateral swings, moving your leg across your body for another 10 swings per leg.

16. Arm Circles for Mobility

Position your feet shoulder-width apart. Extend your arms to form a T with your body. Start rotating your arms in small circles, gradually increasing their size. After 10 seconds, switch the rotation direction and continue for another 20 seconds in total.

17. Dynamic Stretches for Hamstrings

With feet hip-distance apart, take a step forward with the right foot, keeping it straight. Lean forward at the hips, reaching towards your foot. Alternate legs, aiming for 10 reps each, to stretch your hamstrings dynamically.

18. Twisting Lunges

Initiate in a lunge, right leg forward, left leg back. Hands behind your head, twist your torso to the right, bringing your elbow towards your right knee. Swap sides after 10 reps, ensuring both sides are equally worked.

19. Shoulder Stretch on the Move

Stand straight, stretch your right arm across your body. With your left hand, gently pull the right arm closer, stretching the shoulder. Alternate after a few seconds, completing 10 reps per arm.

20. Dynamic Bridges

Lying on your back, knees bent, feet planted, and hands by your ears, press into your palms and feet, lifting into a bridge. Lower and repeat for 10 fluid motions, focusing on engaging your core and glutes.

21. Seated Straddle Stretch

Sit on the floor with your legs extended out to the sides as wide as comfortably possible. Keep your back straight as you hinge at the hips, reaching forward with your hands. Hold at the deepest point of the stretch for 15-30 seconds, targeting the inner thighs and groin.

22. Butterfly Stretch

While seated, bring the soles of your feet together in front of you, allowing your knees to fall out to the sides. Hold onto your feet or ankles and gently press your knees towards the floor, using your elbows for a deeper stretch. Maintain this position for 15-30 seconds to stretch the inner thighs and hips.

23. Quad Stretch

Stand near a wall or chair for balance if needed. Bend one knee, bringing your heel towards your buttock, and grasp your ankle with your hand. Keep your knees close together and push your hip forward to intensify the stretch. Hold for 15-30 seconds, then switch legs. This stretch targets the front of the thigh.

24. Shoulder Stretch

Bring one arm across your body at shoulder height. Use your other hand to press the arm closer to your chest, stretching the shoulder. Hold for 15-30 seconds, then switch to the other arm. This stretch is excellent for relieving tension in the shoulders.

25. Triceps Stretch

Raise one arm overhead, then bend your elbow to bring your hand towards the opposite shoulder blade. With your other hand, gently press on the bent elbow to deepen the stretch. Hold for 15-30 seconds before switching arms, targeting the triceps and upper back.

26. Neck Forward and Back Tilt

Start with your back straight. Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up. Then, tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position.

27. Side Tilt

Gently tilt your head to the right and try to touch it with your ear. Hold the stretch for 5-10 seconds, then return to the start position. Repeat on the opposite side and tilt your head towards your left shoulder.

28. Calves Downward Dog

Start in a quadruped position with your wrists directly beneath your shoulders and your knees beneath your hips. Then, as you push your hands into the floor, move your head between your elbows. Drive your heels towards the floor. Hold this position anywhere from 30 seconds to 1 minute, peddling the feet.

29. Shoulders Wide Legged Forward Bend

Stand with feet wider than hip distance and toes facing forward. Interlace your hands behind your back and open your chest. Engage your leg muscles and keep a slight bend in your knees. 

Hinge at the hips to fold forward, bringing your arms over your head toward the floor. Allow your head to hang down and tuck your chin in slightly to your chest. Remain in this position anywhere from 30 seconds to 1 minute.

30. Split Half Split Pose

From a standing position with the front and back legs extended from each other (staggered). Drop the back knee to the floor and keep the top foot flat on the ground. Keeping the spine extended, allow the upper torso to fold over the front leg with the palms on the floor. Keep the front leg straight.

31. Cheerleaders

This exercise is designed to strengthen your shoulder muscles and improve your posture.

• Hold onto a resistance band in front of you, with your elbows straight.
• Gently pull the resistance band apart.
• Return to the starting position. Then, pull the resistance band diagonally.
• Return to the starting position and pull to the opposite diagonal.
• Perform 3 sets of 10 repetitions for each direction.

32. Pike Stretch

The pike stretch is highly effective in enhancing flexibility in the upper body while also targeting the hamstring muscles, thereby enhancing hip mobility and bolstering knee stability. To perform this stretch, follow these steps:

• Begin by sitting on the floor with your back erect and shoulders relaxed.
• Extend your legs straight out in front of you.
• Raise your arms straight up, aligning them with your shoulders.
• Gradually lean forward from your hips, aiming to touch your toes with the tips of your fingers.
• Maintain a straight back throughout the stretch.
• Hold the stretched position for a few seconds.
• Slowly return your upper body to an upright position.
• Repeat this sequence three times for optimal results.

33. Donkey Kicks

Donkey kicks are beneficial for sculpting the glutes, toning the thighs, and enhancing hip mobility. They also help alleviate hamstring tightness and strengthen the lower back. Follow these steps to perform donkey kicks effectively:

• Begin by positioning yourself on all fours, ensuring your back remains straight and your shoulders are relaxed.
• Maintain a neutral neck position aligned with your spine.
• Lift your right knee off the ground, extending it backward as far as possible while keeping your foot flexed.
• Lower your right knee back to the starting position.
• Repeat the same motion with your left knee, lifting it towards the ceiling as high as you can.
• Alternate between legs, completing a set of 10 repetitions on each side.
• Focus on engaging your core muscles and maintaining stability throughout the exercise for optimal results.

34. The Bridge Pose

The bridge pose is widely practiced in both yoga and gymnastics. It serves to release tension in the back muscles and elongate the abdominal muscles. This stretching maneuver not only enhances overall body flexibility but also fosters strength and stability. Follow these steps to perform the bridge pose effectively:

• Begin by standing with your feet shoulder-width apart, ensuring your back remains straight and your shoulders are relaxed.
• Extend your arms straight up, aligning them with your shoulders.
• Slowly arch your spine backward, allowing your palms to descend towards the floor behind you.
• Maintain firmness in your fingers, ensuring they are flexed and securely planted on the ground.
• Hold the pose for a few seconds, feeling the stretch along your spine and abdominal muscles.
• Return to the starting position by reversing the movement, gradually straightening your spine, and bringing your hands back up.
• Repeat this sequence twice to experience the full benefits of the bridge pose.

35. The Candlestick

The candlestick exercise is essential for developing strong back muscles, a critical requirement for gymnasts who frequently perform backflips and frontflips. To perform this exercise effectively, follow these steps:

• Begin by lying on your back, ensuring your legs are straight and together.
• Lock your knees and keep your arms straight, placing them close to your body.
• Gradually lift both legs off the floor without bending your knees.
• Using your palms for support, raise your buttocks off the floor, aligning your spine, glutes, and legs in a straight line.
• Hold this position for a few seconds before gently lowering back down.
• Repeat this sequence three times to strengthen your back muscles and improve overall stability.

36. Mountain Climbers

As you perform this movement, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest.

• Start in a plank position. Make sure to distribute your weight evenly between your hands and your toes.
• Pull your right knee into your chest.
• Switch legs, pulling one knee out and bringing the other knee in.
• Ensure that you keep your hips down and move your knees in and out as quickly as possible.

37. Side Lying Abduction

This exercise strengthens the gluteal and core muscles to improve your landing mechanics.

• Lie down on your side with legs extended and hips in a parallel line, one on top of the other. For a greater challenge, lift your hips off the ground.
• Exhale while raising your upper leg to just above your hip joint.
• Inhale and slowly lower your leg to its starting position, keeping it straight and stacked directly above the lower leg.
• Repeat for a total of 10 leg raises. Flip over to your opposite side and repeat. Continue alternating legs for 3 sets of 10.

38. Glute Bridge

Primarily working the glutes and hip flexors, this exercise also works the abs, hamstrings, and quadriceps.

• Lie on the floor with your knees bent and feet flat.
• Raise one leg off the floor and bend your knee up towards your chest.
• Push down through your other heel and lift your hips, raising your glutes off the floor. Hold this pose for 3-5 seconds.
• Return to the start position by lowering your hips to the floor. For a greater challenge, place a resistance band just above your knees during this exercise. 

39. Squat to Chair

This exercise strengthens your quadriceps, gluteal muscles, and core, while also helping to improve your landing mechanics.

• Begin by placing each foot into the end easy-grip loops of the CLX.
• Feed each arm through the two center easy-grip loops with one seal between them.
• Fold and raise your arms to shoulder height, and place your feet hip-width apart.
• Maintain your arms with elbows bent and hands crossed at shoulder level as you slowly squat until your thighs are parallel to the floor.
• Without leaning forward, slowly return to a standing positio,n maintaining a neutral back and neck alignment.

40. Hollow Hold

This exercise involves bracing your abdominal muscles and creating complete body tension.

• Lie on your back with your legs together and your arms over your head.
• Contract your ab muscles and lift your legs, head, and shoulders a few inches off the floor.
• Ensure your body forms a crescent shape from head to toe. Hold this position for 15- 30 seconds.

Once you can hold this position comfortably, begin to incorporate rocking back and forth. Start doing slow and small movements, and gradually increase the speed and intensity.

41. Banded Shoulder Dislocates

Helps improve overhead agility and shoulder strength, as well as promote better posture.

• Start by holding a resistance band or towel with your palms facing your body.
• Slowly bring your arms up and overhead with your elbows straight.
• When the band is overhead, shrug your shoulders to lower your arms behind you and finish the movement by bringing your hands past the back of your legs while still gripping the band.
• Bring your arms back up and over your head to complete the repetition. 
• Complete 3 sets of 10.

42. Planche Pushup

This is an advanced strength exercise that requires significant upper body, core, and leg strength.

• Assume a pushup position with your arms straight and your hands below your shoulders. Your body should form a straight line from your head to your ankles.
• As you bend your elbows and lower your body toward the floor, allow your chest and shoulders to shift forward until your hands are below your ribs.
• Hold for 1-3 seconds, then return to the starting position.

43. Front Split Stretch

Start in a lunge position with your right foot forward and left back. Slowly slide your right foot forward, straightening your leg as much as possible. Lower your body into a split position, keeping your hips square and facing forward. Hold the stretch for 20-30 seconds, then repeat on the other side.

44. Backbend Stretch

Stand tall with your feet hip-width apart. Place your hands on your lower back with your fingers pointing down. Slowly lean back, pushing your hips forward and arching your spine. Only go as far as you feel comfortable, and avoid pain or discomfort. Hold the stretch for 20-30 seconds.

45. Wrist Stretch

Kneel on the floor and place your hands on the ground with your fingers pointing towards your knees. Apply gentle pressure to your wrists by leaning forward slightly. Hold the stretch for 20-30 seconds.

46. Eccentric Split Sliders

According to the research, stretching or traditional gymnastics flexibility exercises are ineffective because they do not increase muscle length (research here, here, and here).

It’s more likely that we are growing the ‘tolerance’ to the discomfort of stretching, which over time desensitizes the nerves and the brain, and improves the range of motion.

Understanding Eccentric Contractions Through Chin-Ups

In contrast, new research suggests that performing eccentric-type exercises may increase muscle components over time (research here and here). Eccentrics occur when a muscle contracts but also lengthens at the same time.

Think about the lowering, ‘on the way down’, part of a chin up. That is an eccentric contraction for the muscles below the shoulder joint, the lats.

Eccentric Split Training for Flexibility Gains

So, based on this new science, I love incorporating eccentric-type exercises to improve splits. It makes a huge difference when consistently done. My favorite is doing eccentric split slide-outs using furniture sliders, a foam roller, or socks on a hardwood floor. I perform 2-3 sets of 5 repetitions, with a 5-second lower and a 5-second hold at the bottom position.

47. Resisted Band Kicks

Another super-effective type of active flexibility drill, which is also easy to use, is band-resisted kicks. These are my preferred method of offering resistance, rather than using ankle weights, as ankle weights can put an enormous amount of stress on the hip joint, which is risky.

Interestingly, work by gymnastics researcher Dr. William Sands is quite eye-opening about the effectiveness of band work. During an experiment using band-resisted kicks to improve flexibility in national-level gymnasts, the bands proved so effective in enhancing range of motion that the study had to be stopped because the group of gymnasts not participating in the banded kicks became jealous.

Lying Down for Better Control

I find the best way to start banded kicks is lying down. It’s easier for younger athletes to control their body tension, and it takes less time to balance out the equation.

As they progress, you can progress to standing versions or more complex movements within dance circuits. Two sets of 10 in a warm-up are the most effective way to incorporate them.

48. Front and Back Leg End Range Lifts

A widespread problem that people come to me with is gymnasts not being able to lift the front or back leg to the very end range of their motion for a full leap or jump angle. It’s those last ranges that are often the hardest to achieve, and unfortunately, are the most significant areas of deduction during competition.

Targeted Drills to Max Out Split Flexibility

To help with this, I’m a huge fan of incorporating drills that specifically target the last bit of motion. For the front leg, I love kneeling hip lifts using a block or beam for balance.

For the back leg, I love curled-up hip lifts to force a gymnast to use their glute muscle and not their lower back. As with the kicks, two sets of 10 during a complex are the most effective approach.

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