Pyramid of Success: Structure and Fundamentals in Gymnastics

1. The four pillars of gymnastics training

In gymnastics, everything is based on four fundamental pillars: physical requirements (strength, flexibility), psychological abilities (receptiveness, concentration, discipline), anatomical prerequisites and coordination skills (body and movement awareness).

These fundamentals build up gradually like a pyramid. First, you need to master the basics before you can build on them piece by piece. If you want to learn a complex element, such as the Thomas spinning top, you can break it down into individual steps:

Level 1: Thomas Kreisel

Level 2: Circular flanks, active spreading capability

Level 3: Support strength (e.g. by supporting the pommel horse or circular flanks), body awareness (shifting shoulders, e.g. by circular flanks with a bucket), spreading ability (e.g. splits), tension (e.g. boat)

This structure can be broken down even further, but is intended to illustrate the mindset that coaches and gymnasts should internalize.

Therefore, training for beginners begins with the basics: flexibility, strength, tension, and coordination. The focus is on these fundamental skills, while equipment training plays a secondary role initially.

The better the basic gymnastics skills are mastered, the more exercises can be learned on the apparatus. If a gymnast lacks a skill at a lower level of the pyramid, such as flexibility, they may later experience difficulties with elements like the Endo or Stalder, which require good straddle movement and trunk flexion. Skipping steps is almost impossible and rarely leads to success. Those who attempt a challenging element like the Kippe too early will find that it won't work without the necessary strength, flexibility, and appropriate movement feel.

2. Structure of a training

Once the basics are mastered, the equipment training is gradually intensified.

A training session roughly consists of the following parts:

0. Before training: free gymnastics, trampoline, games until everyone is ready.

1. Stretch: 30 minutes

2. Tension and handstands: 30 minutes

3. Optional small competition for motivation: (e.g. who can hold a handstand the longest) 10 minutes

4. Equipment training: 30 minutes

5. Strength training: 30 minutes

6. Trampoline: 20 minutes

Later, once the basics have been mastered, the amount of equipment training increases, while stretching, tension, and handstands are somewhat reduced, although these aspects remain important at every performance level.

It's also crucial to set priorities and not focus on too many projects at once, as time is limited and this can otherwise be frustrating. It's better to focus on fewer projects and learn one thing or another more quickly. This means having too many projects and taking forever to complete everything.