Gymnastics is a sport that requires strength, agility, but most important quickness, which is why gymnastics quickness drills are a must. Quickness drills usually involve short sprints of some sort. They are used by gymnasts of every age and skill level to improve their agility and endurance as well. Below are a list of five of the most common quickness drills for gymnasts.
- Square Drill. The square drill involves marking out a square about 10 yard by 10 yards long and wide. Then, place a cone or object in the center of the square. When the whistle blows, the trainer yells out a corner (labeled by letters or numbers) and the gymnast needs to run to that corner and back to the cone. This is repeated multiple times.
- Ladder Drill. The ladder drill is one of the most common quickness drills in gymnastics. This drill involves setting up a rope ladder on a flat surface or floor. The gymnast has to do two steps inside each rung of the ladder as quick as possible. The goal is to get through the entire ladder as fast as they possible can. This drill helps build calf strength as well and quickness.
- Sprint Drill. The sprint drill can be set up in multiple ways, but here is the most common and simplest drill. The gymnast starts on a set line in a runner's position. When the whistle blows, the gymnast sprints towards another set line about 10 to 20 yards away as fast as he/she can. This drill works on the burst of speed a gymnast has.
- Lateral Drill. The lateral drill is exactly as it sounds. The gymnast begins by starting at a set point on the floor. When the trainer says go, the gymnast has to run straight right for five yards, straight up for five yards, straight right for five yards, straight up for another five yards, and so on and so forth. This drill works on pivoting quickly and ankle strength/quickness.
- Jump-Ups. Jump-ups is the last drill for gymnasts quickness. This drill is the simplest of the five drills listed above. Anyone can do this drill. The gymnast starts in a standing straight up position. When the trainer says go, the gymnast jumps, knees up, as high as they can go. They continue this for 30 seconds to a minute, or until the trainer says stop.