Q: Do they need anything else for gymnastics?

A: It is important that each gymnast comes to sessions with a drink - in a sports bottle! Also they should bring a named bag, in which they should put all their belongings - clothes and trainers, at the start of the session.

Q:   What exercises can a gymnast do at home to help her improve faster?

A:   Gymnasts need to be strong and supple, it is important to do the following exercises at home at least 2 times a week to be a good gymnast (some like the splits, should be attempted daily!):

Tight pike holds (sit on the floor legs together & straight - no bent knees, with pointed toes, lean forward as far as possible - hands stretched to toes), 5 times holding for 30 seconds.

Japana holds (sit on floor, legs stretched outwards as far as possible, knees must point up to ceiling, lay on front), 5 times holding for 30 seconds.

Shoulder stretches (link hands in front, bring arms up above head and gently push back) 5 times for 15 - 20.

Bridge Holds, (legs straight and together, arms close to ears - try to get your shoulders over or in front of your hands) 5 times holding for 15 - 20 seconds.

Splits - left leg, right leg and middle splits - this is very important! In forward splits the front leg must have the knee facing upwards, the back leg must have the knee facing downwards, hips should be straight & facing forwards, try to sit up with arms out to the sides. In middle splits - the knees need to be facing up. Hold each way 3 - 5 times for 20 - 30 seconds.

Dish Rocks, (on back, arms stetched above head, lift legs and arms to make a dish shape & keeping back flat on floor - rock) 20 times - and keep legs straight & toes pointed.

Press Ups, keeping the torso firm and straight - no sagging! 10 times.

Crunchies, 20 times.

Arch lifts, 20 times.

Sit Ups, 20 times - do not lift all the way, you need to use your stomach and not your back.

Tiptoe Holds, 5 times holding for 20 seconds each time.