From the dressing code all the way to the landing equipment, let us give you some tips on how to always stay safe during your gymnastics practice.

Safety is critical in any sport, but gymnastics, with its intricate movements and high-risk routines, demands special attention. This isn’t just about physical strength—mental focus, proper equipment, and strong communication with your coach are equally essential. We’ve explored the best ways to stay safe during gymnastics practice, with expert insights from Liang Chow, a world-renowned gymnastics coach.

Dress Up Properly

“What you wear as a gymnast isn’t just about appearance; it’s about function and safety. Proper attire allows full range of motion, minimizes distractions, and reduces the risk of injury, so you can focus on performing at your best,” says Liang Chow. Oversized clothing or loose accessories can easily get caught on equipment and lead to accidents. Proper attire allows gymnasts to move freely without restriction while minimizing distractions.

For footwear, many athletes prefer to go barefoot, while others use specialized shoes depending on the discipline. Our suggestion is to discuss with your coach what would be the best for you and your level.

One thing is for sure: avoid wearing jewelry and tie back any long hair. These two things can easily interfere with the quality of your performance and distract you at times when you need to be least distracted.

Warm Up and Stretch

“Warming up and stretching are the foundation of every successful gymnastics session—they prepare your body for intense movement, prevent injury, and improve flexibility, which is essential for mastering complex skills,” Liang emphasizes. A proper warm-up increases blood flow to your muscles, improves flexibility, and helps you avoid injuries.

Every athlete has their own favorite warm-up routine. In our opinion, you should start with light cardio and then move into dynamic stretches that target major muscle groups. After your warm-up, stretch the areas that will play the biggest role during your gymnastics practice: wrists, shoulders, hips, and hamstrings. Now you are ready to go.

Understand Your Body

“A gymnast’s greatest tool is their body and their mind , and understanding its strengths, limits, and signals is crucial for progress, injury prevention, and executing skills with precision.” Liang mentioned. Gymnastics is as much about understanding your limits as it is about pushing them. Learning to recognize the difference between discomfort and pain is vital.

Every gymnast’s body is different, and understanding your physical limits is the key to staying safe during your training routines. Always listen to your body. This means that if you are feeling fatigued, don’t push it. Rest is as important as the training itself.

You should also learn to recognize the big difference between discomfort and pain. Discomfort is something very normal when we are trying to push our limits. It’s hard, and we feel it hurts. Pain is a sign to stop and consult your coach about what to do about it. Progress in gymnastics – and any other sport – comes from consistent effort, not overexertion.

Land on the Correct Equipment

The surface you land on matters immensely in gymnastics. While in competitions you can’t control the surface you land on, during training, landing on an airbag can be a great tool to progress, feel more confident with yourself, and also stay safe. Liang said: In gymnastics, where precision is everything, use the correct equipment ensures safety, reinforces proper technique, and builds confidence for future performances.

Our Airpit Gymnastics Airbag or our Inground Pit Airbag are two great examples of equipment specifically designed for safer use in gymnastics. According to our gymnastics experts, they offer a customizable and consistent landing surface that many other products on the market can’t replicate.

If your gym is equipped with these tools, make the most of them during your practice sessions.

Communicate with Your Coach

Your coach will always be your biggest ally when it comes to safety during training. Just like any tight relationship, communication is very important. No matter if you are feeling insecure about performance or you want to push yourself to the next level, open discussion and communication are key. ““Effective communication and listening to your coach is the key to unlocking your potential”, said Liang. “It (communication) fosters trust, provides clarity, and ensures you’re always progressing in the right direction,” he concluided.

Keep in mind: safety is not about limiting your progress. It’s about creating an environment where you can push your limits with comfort and responsibility.