Free resources
Free resources for gymnastics coaches and PTs
Prehab, flexibility, workload and culture guides Dave uses with his own athletes and patients. Enter your email and it's in your inbox in a minute.
The full library
Quick-start guides
Pick what you need. Each one goes straight to your inbox as a PDF.
The Gymnastics PreHab Guide
Daily soft-tissue and activation work plus 2x/week circuits built specifically for gymnasts — the guide Dave gives every new athlete.
✓ Daily soft-tissue and activation exercises
✓ Specific 2x/week circuits for male and female gymnasts
✓ Descriptions, exercise videos and downloadable checklists
The 7 Most Common Handstand Problems
Which handstand faults are dangerous vs. normal, and exactly how to screen and fix each one.
✓ Which faults are dangerous vs. normal variations
✓ When and how to screen each problem
✓ Full video links for every fix
10-Minute Gymnastics Flexibility Circuits
Four ready-to-run circuits that build front splits, straddle, handstand and bar/horse flexibility in 10 minutes.
✓ 4 full hip and shoulder circuits
✓ Splits, handstand and pommel horse/parallel bar work
✓ Practice checklists + exercise videos for every drill
27 Gymnastics Workload Science Tips
27 research-backed tips to plan training load across a season and cut burnout and injury risk.
✓ Daily, weekly, monthly and yearly load practices
✓ Tips built on the latest workload science
✓ A practical work-and-recovery checklist
FREE E-BOOK · ABOUT 10,000 DOWNLOADS
Chapter guides from Changing Gymnastics Culture
Dave’s free e-book Changing Gymnastics Culture has been downloaded about 10,000 times by coaches, parents and gym owners. Each chapter below is its own free guide. Pick one and it goes straight to your inbox.
The Gymnastics Culture & Personal Development Guide
Dave's free 16-chapter e-book on building a healthier, happier gymnastics culture.
✓ 16 chapters on culture, development and team growth
✓ Written and self-published by Dr. Dave Tilley
✓ Full e-book, free download
The Gymnastics Flexibility Guide
Soft-tissue, strength and active-flexibility methods for splits, handstands and shapes.
✓ Soft-tissue and strength-based flexibility methods
✓ Practical, research-based drills
The Gymnastics Strength and Power Guide
Strength and power programming principles built for the demands of gymnastics.
The Gymnastics Cardio Guide
Conditioning principles built specifically for gymnastics training.
The SHIFT Gymnastics Nutrition E-Book
Nutrition basics written specifically for competitive gymnasts.
The Gymnastics Recovery Guide
Recovery practices that help gymnasts train hard and stay healthy.
The Gymnastics Medical Injuries Guide
A coach-friendly rundown of the most common gymnastics injuries and what to do about them.
The Gymnastics Professional Team Guide
How to build and grow a strong professional team culture inside a gym.
The Gymnastics Long-Term Development Guide
Principles for developing gymnasts safely and successfully over the long term.
The Gymnastics Stress Management Guide
Practical tools for managing stress and mental load in the gym.
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Free Coaches Course
Structured video lessons on programming, screening and injury prevention for gymnastics coaches.
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