Flexibility is very important!

At the beginning of most training sessions there is usually 10 to 15 minutes of stretching and strength work. It is important for our students to arrive on time and participate in this part of the workout. I recognize 3-levels of flexibility as I access our students:
A-[Restricted] - very tight
B-[Average] - typical,
C-[Athlete] max range of movement

To improve flexibility, athletes must stretch at home using much longer intervals and as many as 3-times per day. Daily persistence, setting goals and monitoring progress might be the secret to success when trying to achieve progress. Young athletes are also growing which makes mantaining current levels of flexibility difficult. As a coach and an administrator, I use

each session of stretching to monitor the progress (or lack of), from each athlete. It is a combination of flexibility & strength that keep most gymnasts from progressing. Athletes with flexibility deficits often experience chronic injuries and have difficulty learning specific position related skills.

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0-Unrated, [A] 1-2-3-Restricted, [B] 4-5-6 Average, [C] 7-8-9 Competitive Athlete

[1] Straddle w/right (sideways) lean,
[2] Straddle w/left (sideways) lean,
[3] Wide-straddle pancake,

sideward stretch

opposite sideward

wide pancake

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[4] Straddle with right turn,
[5] Straddle with left turn,
[6] Narrow straddle pancake,

turned-torso

other-turned torso

narrow pan-cake

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[7] Butterfly,
[8] Butterfly with head down,
Note *

Butterfly series

Butterfly stretch: start with light KNEE bouncing and then press knees down flat,
Chin to toes: Head goes down, stretches the gluteal muscles.

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[9] Pike stretch-1,
[10] Pike-2: Grab elbows under legs,
[11] Pike-3: Airplane arms,

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Strength series #1 (static.. 3 to 5 sec. hold)

[12] 5 X L-sits (2-sec.)
[13] Straddle-L w/1 Arm in,
[14] Straddle-L w/other Arm in,

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[15] Straddle-L w/arms out
[16] Straddle-L arms in
[17] V-sit,

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[18] Skin-the-cat
[19]Dislocate & Inlocate
[20] Toe rocks

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[21] Wrists-turned in,
[22] Wrists-reverse
[23] Wrists-inverted
[24] Wrists-upside down

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Strength series #2 static (still) and dynamic (moving)

[25] Tuck planche
[26] Tri-pod press
[27] Frog-stand

planche

tri-pod

frog stand

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[28] Spider-stand
[29] Seal stretch & Rock
[30] Achilles L & R,

spider-stand

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[31] side split
[31] View-2
[31] View-3

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[32a] Split-2 (right)
[32b] Split-2 (Right)
[32-c] Split-2 (Right)

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[33-a] Split-3 (Left)
[32-b] Split-3 (Left)
[32-c] Split-3 (Left)

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bridge-up

[33] Bridge - up,
[34] Rocking bridges
[35] Shoulder roll arch ups (3x ea. arm)

Strength is next...