Hi I am a 16 year old girl and used to do some recreational gymnastics from 10-13. I live in England. I was very flexible but not strong enough to do well. Recently, I have become interested in doing the sport again (I am a recreation coach) and need some advice. I want to get really good at gymnastics and am prepared to work hard. Unfortunately due to school etc I can't join a club at the moment, but hope definitely to partcipate in uni gymnastics in 2yrs. I was hoping for a list of nightly conditioning exercises. I haven't done gymnastics for a while so exercises that I can build upon e.g. sit ups would be better. I would also be grateful for some flexibility advice. I particularly beed to build up both strength and fleibility in my back but don't know how. I need to improve my whole body flexibility as well tough, so need some drills to do. I have no real equipment other than some ankle/wrist weights and floor space. If I work really hard, considering my age, how good could I get and how long would it take?
Thanks.

Practice walking on hands is cheap and tough, and fun. Unicycles are good practice and good for Balance, if you could get a set of Rings hanging from a tree, good exercise.
A set of Parallell Bars, portable, could be wood or metal, and at Ground level, then Tape. Allow you to practice on hands. I used to like sitting down in Lotus Position, swing legs through and up to a handstand. Don't remember how long it took. Had to fail Many times first, as with the unicycle. I am 50 now and still ride a 6' Unicycle.
Also, any chance you get at a swimming Pool with Diving Board, Practice front and back Flips. Good Luck. Stretch, Take Care

Hello,
I am a physical therapist and very impressed with your question. You are aware that your body needs to be in condition first, before you begin sport specific training. You can accomplish this by yourself without much equipment. I am also thrilled that you know you need a strong back. The muscles between your shoulder blades are another group that are essential for control and often neglected. Check out my website, kathytoomanpt.com. I developed a booklet that is exactly what you need. Good luck.
Kathy