Rhythmic Resources
This page includes a collection of resources made available for the USA Rhythmic community. There are valuable resources for coaches, judges, committee members, and even parents. This page will be updated as additional resources are made available.

Return to Training Flexibility and Strength: The Pathway to Maximum Amplitude Home Ballet Basics: Ballet is an important part of the strength/conditioning program as proper ballet technique will lead to decreased risk of injury and improved technique on all aspects of rhythmic gymnastics.

Body Waves: Training

Strength and Conditioning
  • Guidelines for Rhythmic Resources: Home Training for Rhythmic Gymnasts
  • Jump Progressions (video): This video will help with developing strong feet for jumping. It describes a progression of small jumps that the athlete can do in their living room that will help them improve their amplitude when they return to large leaps. Most of this video can be done in a small space, if the athlete does not have room in their house to practice the larger jumps that are demonstrated at the end of the video, that is okay, just focus on the fundamentals.
  • Improving Performance by Addressing Muscle Imbalances and Body Technique (archived webinar): This is a Webinar that outlines the importance of muscle balance and developing both sides of the body. This is good information for coaches and parents.
  • Yoga for Rhythmic Gymnastics (YouTube playlist): This series of videos is designed to watch one after the other in order to have a full yoga class. It will help with developing balance while maintaining positions of flexibility. It can be used to add variety to the athlete’s training program and is a nice change of pace from traditional rhythmic exercises.
  • Pilates for Rhythmic Gymnastics (YouTube playlist): This series of videos is designed to watch one after the other. This will result in a full Pilates class that will address common weaknesses in the rhythmic gymnast. It can be used to add variety to the athlete’s training program and is a nice change of pace from traditional rhythmic exercises.
  • Scapular Stabilization Exercises for Rhythmic Gymnastics (YouTube playlist): Rhythmic gymnasts are using their arms and shoulders more and more. They are doing more acrobatic moves and they are tossing higher and more frequently. It is very important that they have excellent strength in the muscles around their shoulder blades. This is a series of videos that will help develop strength and stability in this region of the body. These exercises can be added to the athlete’s warm up.
  • High Intensity Interval Training (HIIT)
    • Each complex of exercises was created to improve cardiovascular endurance in rhythmic gymnasts.
    • Each series of exercises is done for 20 seconds with a 10 second rest, repeating each exercise circuit twice. This allows the heart rate to increase and then slightly recover before beginning again. Just like in a 90 second routine, there are spurts of energy followed by slower, more controlled moments. By performing this HIIT program, the gymnasts should be able to enhance the performance of their routines by preventing the early onset of fatigue.
    • The HIIT program should typically be performed at the end of practice when the athletes are already tired. This is when we can challenge their endurance and ability to push through fatigue. During this time of social isolation, consider doing the HIIT program at the beginning and end of an in-home training session. This will provide two opportunities to work on cardio vascular fitness. Make the first HIIT a little shorter, by only choosing four or five exercises to perform.
    • HIIT (High Intensity Interval Training) for Rhythmic Gymnastics – Complex #1 (YouTube playlist)
    • HIIT for Rhythmic Gymnastics – Complex #2 (video)
    • HIIT for Rhythmic Gymnastics – Complex #3 (video)
    • HIIT for Rhythmic Gymnastics – Complex #4 (video)
  • Sport Performance Testing Exercises (YouTube playlist): These are videos of the tests that have been developed to help identify areas of weakness or imbalance in a rhythmic gymnast.
  • Rhythmic CLX Band Exercises: This is a series of videos that include exercise ideas to address common areas of injury or concern in the rhythmic gymnast. There is document that describes what each exercise is focusing on, and how it relates to performance and body difficulties. These exercises can be added to the athlete’s warm up and will help them address their individual needs.
  • Home Ballet Basics: Ballet is an important part of the strength/conditioning program as proper ballet technique will lead to decreased risk of injury and improved technique on all aspects of rhythmic gymnastics.
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