Strength Training for Gymnastics

Athletic Training the COBA Way

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Strength Training For Gymnastics: Build Explosive Power with COBA Board PLUS

Strength training for gymnastics has never been more easy. It's a sweat-breaking sport that requires athletes to master core stability and explosive power.
Our strength training exercises prepares athletes to endure exceptional physical feats. It conditions gymnasts for a high range of motion, incredible strength, and endurance.

Best Strength Training Exercises For Gymnasts

Upper Body

There are plenty of full-body COBA exercises that can help gymnasts build upper body strength, which is crucial for doing handstands, pull-ups, and uneven bar routines. COBA's seated single arm shoulder presses, standing hammer head curls, and two-arm rows can enhance shoulder, back, and arm stability and strength. These moves can help gymnasts gain the control and power that's needed for high-intensity upper body movements, which lends itself to improving their ability to hold positions like the iron crosses or execute dynamic swings.

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Standing Two Arm Bend Over Row

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Kneeling Cable Curl

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Chest Press

Core

Having a strong core is vital for gymnasts to maintain balance, do flips, and hold precise body positions during routines. The COBA's core-focused exercises like reverse crunch pullovers, abdominal twists, and overhead crunches perfectly target the deep abdominal muscles, obliques, and lower back. Strengthening these core areas enhances a gymnast's ability to maintain those difficult mid-air poses, allowing for better control in tumbling, vaulting, and balancing exercises.

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Reverse Crunch Pullover

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Abdominal Twist

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Overhead Crunch

Lower Body

Leg and hip strength are critical for explosive power and stability in gymnastics - this is our specialty! We have an extensive list of lower body exercises that are guaranteed to give you the strength training you're looking for. COBA squats, lunges, deadlifts, and glute bridges focus on the legs, hips, and glutes. The movements our lower body exercises provide, build the necessary power for vaulting, tumbling, and jumping, while our other exercises like calf raises and abduction help develop ankle stability and hip mobility. By strengthening the lower body, gymnasts can improve their ability to generate power and maintain balance in landing and takeoff.

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Lunge Curtsey to Step Up

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Deadlift Standard

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Kickback

Setting Fitness Goals with COBA Board

Build Strength

  • Upper Body Strength: The COBA Board has many upper body exercises like bicep curls and two-arm rows to help gymnasts gain strength in their arms, shoulders, and back. This is especially important for moves like handstands, bar swings, and holding your body up.
  • Core Strength: Exercises like reverse crunches and abdominal twists strengthen all the muscles in your torso. A strong, sturdy core helps gymnasts take better control of their bodies when flipping, jumping, or balancing.
  • Lower Body Strength: Gymnasts absolutely need strong legs and the COBA squats, lunges, deadlifts, kickbacks, among many more exercises can help get you there. Strong legs are incredibly important for jumping high, doing flips, and sticking landings.
Increase Flexibility

The COBA lunges and hip thrusts help to stretch and strengthen your hips, legs, and back. This helps gymnasts do things like splits, high leg lifts, and other moves that demand the body to be flexible.


Improve Balance and Coordination

The COBA exercises help gymnasts practice balance and stability, like single-leg deadlifts and glute bridges. These exercises help make you more aware of your body and positions you to stay balanced, which is important for things like handstands and beam routines.

Build Endurance

The COBA Board Workouts On-Demand has workouts that mix strength and cardio, which helps gymnasts get in better shape to perform long routines. By doing exercises like squats and push-ups in a series, gymnasts can last longer without getting tired.

Develop Explosive Power

COBA's squats and deadlifts help gymnasts build power in their legs. This is crucial for jumping high in vaults, tumbling, and landing properly. Explosive power comes from having a strong lower body, this is what COBA Board specializes in.

Improve Body Control and Precision

Core-focused exercises like COBA's reverse crunch pullover, helps teach gymnasts how to control their body movements better. By practicing in a slower, controlled movement, this enables gymnasts to perform their skills more precisely during routines.

Prevent Injuries

The COBA Board is great at strengthening the muscles around important joints like the knees, hips, and shoulders, which would help gymnasts avoid injuries by building out these key muscle groups. Glute bridges and kickbacks make these areas stronger so that gymnasts stay safe during high-impact movements and transitions.

Improve Agility and Speed

Lateral side steps on the COBA Board can help improve agility when gymnasts move quickly and change directions smoothly. Agility is important because it helps to transition between different skills during routines.

Build Mental Toughness and Focus

Using the COBA Board regularly helps gymnasts stay focused and disciplined. This mental toughness is an important skill for all types of athletes when learning how to handle the pressure of competitions.

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Getting Started With Strength Training

Core Strength

Maintaining a strong core plays a key role in performing moves like flipping and tucking. Start with strength exercises like crunches, superman, Russian twists, and mountain climbers to improve the core.

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Leg Strength

Leg strength is essential for every movement in gymnastics. It helps generate power for tumbling passes, launching, and landing properly. Start with air squats, lunges, and wall sits to warm up your lower body.

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Arm Strength

Having strong arms and upper body strength is equally as important in gymnastics. It allows you to pull yourself up, grasp the bars or rings for lengthy periods of time, and assists in transitioning between different moves. Start with with pull-ups, pushups, handstands, and tricep dips to warm up your upper body.

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Increase the Intensity with COBA Accessories

The COBA Board accessories, such as the X-Tra Heavy 30 lb. Underneath Bands, Adjustable Glute Resistance Bands, and Core Sliders, can definitely increase the intensity of any gymnasts' workouts. These accessories add extra resistance, making the standard exercises more challenging allowing gymnasts to target specific muscle groups with precision.

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Resistance Bands

Resistance Bands add tension during movements, intensifying exercises even more. This helps build strength in key areas like the glutes, hips, and legs.

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Core Sliders

Core Sliders enhance workouts targeting the core by requiring more stability and control, improving body coordination and balance.

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X-Tra Heavy 30 lb. Underneath Bands

X-Tra Heavy 30 lb. Underneath Bands adds greater resistance to all your exercises. This levels up any gymnasts' workouts for explosive power.

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Gymnastics Training with COBA Board PLUS

Start strength training with Team COBA. Your gymnastics fitness goals can be achieved from the comfort of your home with our compact, versatile COBA Board. Our training videos are readily available to you on our site and can be accessed anytime. Strength training has never been more convenient - join Team COBA!

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What’s In the Box

  • 1) Platform
  • (1) Main Handle
  • (2) Extra Handles
  • (3) Under-Board Bands (20 lbs. each, up to 60 lbs. of resistance) 
  • (3) Glute Bridge Bands (30,40 & 50 lbs., double up for increased resistance) 
  • (1) Glute Bridge Nylon Strap
  • (3) Kickback Bands - (10,15 & 20 lbs. double up for increased resistance) 
  • (1) Kickback Nylon Strap (1) Cloth Storage Bag User Guide
  • Access to FREE Workouts On Demand
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2023 WELLNESS AWARDS: BEST AT HOME GYM

"Out of over 300 products considered, this is the gym gear that delighted our editors when it came to cardio, low impact movement and beyond. You can use the main handle for deadlifts, the bridge bands for hip thrusts or the extra handles to target the biceps. If you don't know where to start, though, COBA offers free online instructions and classes on their site."

-  The Today Show x Shop Today Wellness Awards

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Patented 7-degree Incline

Our patented counterbalance (COBA) 7° incline is scientifically proven to activate & isolate glute and hamstring muscles instead of over training quads and putting stress on your knees. The COBA Board puts you in the optimal position & gives you perfect form (with your weight back on your heels) to target your posterior chain muscles, making it superior to regular squats, lunges & deadlifts done on a flat surface.

Our COBA method helps to sculpt, tone & lift glute & leg muscles faster, safer & more effectively than traditional methods. 

Additionally, our full body resistance training tones arms, abs & strengthens core for a total body gym at home!