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Explosive releases of energy are used for many skills and on many apparatus for gymnastics. This quick burst of energy is when gymnasts use their body's anaerobic alactic energy system to perform their skills. Unlike aerobic activity, such as biking, swimming and jogging, anaerobic activity is done in short stints. Gymnasts rely heavily on anaerobic training to increase their speed and power.
Anaerobic for gymnasts is separated into three categories depending on the duration of the exercise at maximal release of energy. Short-term anaerobic performance capacity is exercise performed in less than 10 seconds. Intermediate-term anaerobic performance capacity is exercise performed that lasts for 30 seconds. Long-term anaerobic performance capacity is performed for 90 seconds.
The vault apparatus requires explosive power and speed. Gymnasts sprint down a runway to spring off a board and flip several times in the air before landing. Gymnasts will train for this by doing sprint repeats. A gymnast sprints for no longer than 10 seconds. Practice by sprinting for short distances to train your anaerobic alactic system. Give yourself three to 10 minutes for your body to recover before you sprint again. This recovery time replenishes the anaerobic energy systems in your body. Repeat this exercise five to 10 times to increase your power and speed. This is an example of a short-term anaerobic performance capacity exercise. You don't need a vault runway to do this drill. This can be done on a basketball court, track or football field. In the hot summer months, seek indoor gyms, tracks or courts to train.
Gymnasts often perform box jumps. Gymnasts use the vaulting table or other equipment to jump onto and off of. This is an example of an intermediate-term to long-term anaerobic performance capacity exercise. To begin, stand in an athletic position, with your feet shoulder-width apart, one foot away from the box. Drop quickly into a quarter squat, then extend your hips, swing your arms and push your feet through the floor to propel yourself onto the box. Try to land gently and quickly bounce off. Repeat this 10 times or for 30 to 90 seconds. Give yourself three to 10 minutes recovery and do two more sets.
The aim of anaerobic activity is to perform the action with as much power and speed as you can. Always stay hydrated since anaerobic repetitions are often performed to full exertion. Stretching before and after the exercise helps prevent injury, increases comfort level throughout the exercises and helps in muscle recovery. Always warm up your muscles with five to 10 minutes of light cardio -- like walking -- before stretching and working out.