#005 Boost Your Gymnastics: Flexibility and Strength Tips

At Wolf Wear Grips, we’re dedicated to empowering gymnasts to excel while staying safe and confident. We recently connected with Betsy McNally Laouar, a celebrated gymnastics fitness/nutrition specialist and former Level 10 gymnast, whose innovative approach to conditioning and flexibility is revolutionizing training for gymnasts nation wide. Through her Betsy Boot Camp and extensive expertise, Betsy offers actionable strategies to enhance performance and prevent injuries. Here’s how gymnasts and coaches can apply her insights to elevate training.

Modernizing Conditioning for Peak Performance

Betsy challenges outdated conditioning methods like repetitive leg lifts or handstand push-ups, advocating for a dynamic, athlete-focused approach. “We’re training athletes, not just gymnasts,” she says, drawing on her experience as a professional fitness competitor and collaborations with NFL trainers. Her methods emphasize mobility, functional movement, and stability to support complex skills and reduce injury risk.

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She advises starting workouts with targeted conditioning when energy is at its peak. Incorporate tools like kettlebells, resistance bands, or Bosu balls to build functional strength. Betsy’s monthly membership program provides gyms with customized plans, such as stability-focused routines in the summer or endurance circuits during competition season.

Enhancing Flexibility to Prevent Injuries

Overdeveloped chest and shoulder muscles often lead to injuries like lower back stress fractures or elbow issues, compounded by underdeveloped areas like the trapezius, lats, and posterior core. Betsy emphasizes active flexibility to address these imbalances. “We need to open the shoulders and strengthen the backside core,” she explains, noting that tight muscles contribute to poor posture and increased injury risk.

Instead of static stretches like oversplits, Betsy promotes active flexibility exercises—integrated into side stations during rotations. Daily injury prevention drills targeting the lower back, ankles, and wrists help maintain a balanced, resilient body.

Coaching with Creativity and Personalization

For coaches, Betsy’s advice is to embrace creativity and tailor training to each gymnast’s unique needs. “Listen to your athletes,” she urges. “If they’re struggling with a skill or experiencing discomfort, experiment safely to find solutions.” Her own breakthroughs came from intuitive training, blending research with practical application. Coaches should move beyond one-size-fits-all plans, instead designing personalized conditioning and flexibility routines that address individual strengths and weaknesses.

Betsy encourages coaches to be open to innovative tools and methods, like resistance bands or sport-specific circuits, even if they face skepticism. Her monthly membership offers structured guidance, adapting conditioning plans to the season—stability in summer, endurance in competition, and injury prevention year-round. By fostering an environment where gymnasts feel heard and supported, coaches can unlock their potential and build resilience.

Empowering Your Gymnastics Journey

Betsy’s advice for young gymnasts is to advocate for themselves and embrace their individuality. “If something feels off, speak up and work with your coach to find what works,” she says. Coaches, in turn, should foster this dialogue, creating training plans that empower each athlete. Wolf Wear Grips supports this journey with high-quality, durable grips that enhance comfort and safety, allowing gymnasts to focus on refining their skills.

Shop today to explore our range of grips designed for all levels, and follow Betsy McNally Laouar on social media for more training insights. By adopting these modern strategies, gymnasts and coaches can train smarter, stronger, and safer.