As one of the most accomplished gymnasts in history, Simone Biles has a rigorous training regimen that keeps her at the top of her game. Her workouts are a mix of strength, flexibility, and agility exercises designed to enhance her performance. Here are her top 10 favorite exercises that contribute to her exceptional fitness and gymnastics prowess.
1. Pull-Ups
- Why She Loves It: Pull-ups are essential for building upper body strength, which is crucial for executing powerful moves on the uneven bars.
- How to Do It:
- Grip a pull-up bar with palms facing away, hands shoulder-width apart.
- Hang with arms fully extended.
- Pull yourself up until your chin is above the bar.
- Lower yourself back down with control.
- Benefits: Strengthens the back, shoulders, and arms, improving grip and muscle endurance.
2. Plyometric Box Jumps
- Why She Loves It: Box jumps enhance explosive power and leg strength, vital for high jumps and vaults.
- How to Do It:
- Stand in front of a sturdy box or platform.
- Jump onto the box, landing softly with both feet.
- Step or jump back down and repeat.
- Benefits: Increases lower body power, coordination, and overall athleticism.
3. Handstand Push-Ups
- Why She Loves It: These push-ups build upper body strength and balance, key components for her routines on the balance beam and floor.
- How to Do It:
- Kick up into a handstand against a wall.
- Lower your head towards the ground by bending your elbows.
- Push back up to the starting position.
- Benefits: Develops shoulder, arm, and core strength while enhancing balance and control.
4. Core Stability Exercises
- Why She Loves It: Strong core muscles are the foundation for all gymnastic movements.
- How to Do It (Example: Plank):
- Lie face down, then raise your body on your toes and forearms.
- Keep your body in a straight line from head to heels.
- Hold the position, engaging your core, for the desired time.
- Benefits: Improves stability, posture, and overall body control, crucial for complex flips and twists.
5. Sprint Drills
- Why She Loves It: Sprints boost cardiovascular fitness and leg strength, contributing to her explosive speed on the floor and vault.
- How to Do It:
- Warm up thoroughly.
- Sprint at full speed for a set distance (e.g., 100 meters).
- Rest and repeat for several intervals.
- Benefits: Enhances speed, agility, and cardiovascular endurance.
6. Weighted Squats
- Why She Loves It: Squats are fundamental for building lower body strength, essential for powerful jumps and landings.
- How to Do It:
- Stand with feet shoulder-width apart, holding a barbell across your shoulders.
- Lower your body by bending your knees and hips.
- Rise back to the starting position.
- Benefits: Strengthens the quads, hamstrings, glutes, and core, improving overall athletic performance.
7. Flexibility Training
- Why She Loves It: Maintaining flexibility is crucial for the wide range of movements required in gymnastics.
- How to Do It (Example: Forward Bend):
- Stand with feet hip-width apart.
- Bend forward at the hips, reaching for your toes.
- Hold the stretch for 20-30 seconds.
- Benefits: Increases range of motion, reduces injury risk, and improves performance quality.
8. Medicine Ball Throws
- Why She Loves It: These exercises enhance explosive power and upper body strength.
- How to Do It:
- Stand with feet shoulder-width apart, holding a medicine ball.
- Throw the ball forcefully against a wall or to a partner.
- Catch and repeat.
- Benefits: Boosts power, coordination, and functional strength, translating to more dynamic gymnastics movements.
9. Agility Ladder Drills
- Why She Loves It: Agility drills improve foot speed and coordination, vital for quick transitions and precise movements.
- How to Do It:
- Lay an agility ladder flat on the ground.
- Perform various step patterns (e.g., high knees, side steps) through the rungs.
- Benefits: Enhances coordination, speed, and agility, crucial for floor routines and beam work.
10. Kettlebell Swings
- Why She Loves It: Kettlebell swings build overall body strength and endurance, key for maintaining performance throughout long training sessions and competitions.
- How to Do It:
- Stand with feet hip-width apart, holding a kettlebell with both hands.
- Bend at the hips, swinging the kettlebell back between your legs.
- Thrust your hips forward to swing the kettlebell up to shoulder height.
- Repeat in a continuous motion.
- Benefits: Develops lower body strength, hip power, and cardiovascular fitness
Simone Biles’ favorite exercises are a testament to the dedication and hard work required to stay at the pinnacle of gymnastics. By incorporating a mix of strength, agility, and flexibility training, she ensures that her body is well-prepared for the demands of her sport. These exercises not only contribute to her incredible performances but also help maintain her overall fitness and health.