Simone Biles’ Top 10 Favorite Exercises to Stay One of the World’s Best

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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

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  • 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:
    1. Grip a pull-up bar with palms facing away, hands shoulder-width apart.
    2. Hang with arms fully extended.
    3. Pull yourself up until your chin is above the bar.
    4. Lower yourself back down with control.
  • Benefits: Strengthens the back, shoulders, and arms, improving grip and muscle endurance.

2. Plyometric Box Jumps

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  • Why She Loves It: Box jumps enhance explosive power and leg strength, vital for high jumps and vaults.
  • How to Do It:
    1. Stand in front of a sturdy box or platform.
    2. Jump onto the box, landing softly with both feet.
    3. Step or jump back down and repeat.
  • Benefits: Increases lower body power, coordination, and overall athleticism.

3. Handstand Push-Ups

Simone Biles is one of the greatest gymnasts ever. But how does she train?

  • 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:
    1. Kick up into a handstand against a wall.
    2. Lower your head towards the ground by bending your elbows.
    3. Push back up to the starting position.
  • Benefits: Develops shoulder, arm, and core strength while enhancing balance and control.

4. Core Stability Exercises

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  • Why She Loves It: Strong core muscles are the foundation for all gymnastic movements.
  • How to Do It (Example: Plank):
    1. Lie face down, then raise your body on your toes and forearms.
    2. Keep your body in a straight line from head to heels.
    3. 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

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  • 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:
    1. Warm up thoroughly.
    2. Sprint at full speed for a set distance (e.g., 100 meters).
    3. Rest and repeat for several intervals.
  • Benefits: Enhances speed, agility, and cardiovascular endurance.

6. Weighted Squats

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  • Why She Loves It: Squats are fundamental for building lower body strength, essential for powerful jumps and landings.
  • How to Do It:
    1. Stand with feet shoulder-width apart, holding a barbell across your shoulders.
    2. Lower your body by bending your knees and hips.
    3. Rise back to the starting position.
  • Benefits: Strengthens the quads, hamstrings, glutes, and core, improving overall athletic performance.

7. Flexibility Training

Simone Biles is one of the greatest gymnasts ever. But how does she train?

  • Why She Loves It: Maintaining flexibility is crucial for the wide range of movements required in gymnastics.
  • How to Do It (Example: Forward Bend):
    1. Stand with feet hip-width apart.
    2. Bend forward at the hips, reaching for your toes.
    3. Hold the stretch for 20-30 seconds.
  • Benefits: Increases range of motion, reduces injury risk, and improves performance quality.

8. Medicine Ball Throws

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  • Why She Loves It: These exercises enhance explosive power and upper body strength.
  • How to Do It:
    1. Stand with feet shoulder-width apart, holding a medicine ball.
    2. Throw the ball forcefully against a wall or to a partner.
    3. Catch and repeat.
  • Benefits: Boosts power, coordination, and functional strength, translating to more dynamic gymnastics movements.

9. Agility Ladder Drills

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  • Why She Loves It: Agility drills improve foot speed and coordination, vital for quick transitions and precise movements.
  • How to Do It:
    1. Lay an agility ladder flat on the ground.
    2. 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

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  • 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:
    1. Stand with feet hip-width apart, holding a kettlebell with both hands.
    2. Bend at the hips, swinging the kettlebell back between your legs.
    3. Thrust your hips forward to swing the kettlebell up to shoulder height.
    4. 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.

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