Training sessions usually 9.30-12 and 2-4.30 (5 hours per day) including:

30 mins warm up consisting of general raising of core body temperature involving jogging followed by a stretch - all body areas. Followed by cartwheels on the left and right, walkovers backward and forward, forward roll to straddle up to handstand, combinations of forward straddle up to handstand pirouette backward roll to handstand. This will often be followed by barre work - at the ballet barre. May do a routine performed to music which will last approx 10 - 15 mins.

Apparatus work:

There are four women's apparatus - Vault / Asymmetric Bars (A Bars) / Beam and Floor. Each apparatus will be worked in accordance with the gymnasts programme - I.e., if building up to competition routines.. If they are out of competition they will invariable be working individual elements or skills, which when perfected will be worked in combination, i.e., a group of skills linked together. Vault differs as this is basically one single skill.

Each apparatus will normally be programmed for approximately 45 mins, vault may be less, approx 20 minutes depending on whether new skills are being learnt and how much time is required to practice the skill
Conditioning normally comes at the end and involves specific work related to; the abdominals - leg lifts on wall bars, V - Sits etc / back - dorsal raises etc / some general upper body work, legs - single leg dips and rebound jumps with ankle weights - across the floor for example. It will normally finish with a stretch - flexibility work some timed handstands - possibly on the beam etc.

BREAKFAST 8.30am
small bowl cereal plus 1 banana with ½pint skimmed milk,
plus 1 small slice granary bread plus
scrapping low fat spread and 1 tspn jam
small glass fruit juice

9.30am - 12noon training
750ml low sugar squash during training

LUNCH 12.30pm
2 slices granary bread plus scraping low fat spread with chicken, salad and fruit chutney plus 1 apple
low sugar squash or water

2 – 4.30pm
750ml sports drink or low sugar squash during training

DINNER
grilled cod or chicken in tomato and vegetable saucepeas and carrots, small jacket potato one carton low fat yoghurtlow sugar squash or water

SNACK DURING THE DAY
½ pint skimmed milk plus 1 small cereal bar