Q: How old does my child have to be to start gymnastics?
A: At our club we take girls and boys from the age of 5. We can only train boys up to the age of 9, though.

Q: Do they need to be able to do anything before you will let them join?
A: We encourage children to attend the Sports Centre’s gymnastics classes 1st and to attain their BAGA badges there. We expect children to be able to :- understand their right from their left, be able to perform some of the basics - such as how to balance on one leg, stretch, jump, point their toes, understand the difference between bent legs and arms and straight legs and arms, be able to do a forward roll. AND importantly they must be able to listen, communicate and respect the coaches and other gymnasts.

Q: What should they wear for gymnastics?
A: Girls should wear a properly fitting leotard (or a swimming costume for the younger girls), lycra shorts can also be worn over the top. In cooler weather they should wear a track suit over their leotard. They should come wearing trainers (sometimes we go outside). They should have their hair (unless short) tied back, in a way that will not make gymnastic moves or support from the coaches difficult. Nail polish and jewellery is strictly FORBIDDEN. The club has its own fleeces and T-shirts available for purchase.

Q. Where can I get my child a leotard?
A: At gym, on the first Saturday of every month, we have a stall with 'nearly new’ leotards for sale. Or check out the following places:-
        alphafactor.co.uk       www.milano-pro-sport.com

Q: Do they need anything else for gymnastics?
A: It is important that each gymnast comes to sessions with a drink - in a sports bottle! Also they should bring a named bag, in which they should put all their belongings - clothes and trainers, at the start of the session.

Items such as handguards, chalk, and gym shoes are available from Gymnastic Express: www.gymnasticexpress.co.uk

Q: What exercises can a gymnast do at home to help improve faster?
A: Gymnasts need to be strong and supple, it is important to do the following exercises at home at least 2 times a week to be a good gymnast (some like the splits, should be attempted daily!):

• Tight pike holds (sit on the floor legs together & straight - no bent knees, with pointed toes, lean forward as far as possible - hands stretched to toes), 5 times holding for 30 seconds.
• Japana holds (sit on floor, legs stretched outwards as far as possible, knees must point up to ceiling, lay on front), 5 times holding for 30 seconds.
• Shoulder stretches (link hands in front, bring arms up above head and gently push back) 5 times for 15 - 20.
• Bridge Holds, (legs straight and together, arms close to ears - try to get your shoulders over or in front of your hands) 5 times holding for 15 - 20 seconds.
• Splits - left leg, right leg and middle splits - this is very important! In forward splits the front leg must have the knee facing upwards, the back leg must have the knee facing downwards, hips should be straight & facing forwards, try to sit up with arms out to the sides. In middle splits - the knees need to be facing up. Hold each way 3 - 5 times for 20 - 30 seconds.
• Dish Rocks, (on back, arms stetched above head, lift legs and arms to make a dish shape & keeping back flat on floor - rock) 20 times - and keep legs straight & toes pointed.
• Press Ups, keeping the torso firm and straight - no sagging! 10 times.
• Crunchies, 20 times.
• Arch lifts, 20 times.
• Sit Ups, 20 times - do not lift all the way, you need to use your stomach and not your back.
• Tiptoe Holds, 5 times holding for 20 seconds each time.