Squad Strength

Strength & Conditioning Programs are catered specifically to our Competitive Gymnasts. If non-comptitive gymnasts are interested, please send us an email and we will see what we can offer. 

There is no need to 'Register Now' for this program.

Fees and subscription are included in Competitive Squad fees and timetable. If you are unable to attend the class/time provided in your squad package, please let us know via email the strength session you wish to swap it for and we will let you know if we have space in that session.


DGC's PAD Tests are scheduled for twice a year, with some squads doing additional tests for more regular feedback. PAD Tests are used Nationally as a WAG test, with ours being adapted where necessary to include our other competitive disciplines. We have listed some key points of information below:

  • Gymnasts are given a certificate with results from the test. These results show how they are performing in areas of strength, flexibility and conditioning, providing feedback on areas which need improvement and extra effort.
  • Results are a progress report, assisting gymnasts and their coaches to set goals, maintain and increase motivation, and assess the outcomes of the programs we have. 
  • Ongoing monitoring assists us ensure correct placement of gymnasts within our Club programs’ and to ensure safety standards are maintained by matching physical development of gymnasts with their training and performance levels.

The 12 exercises within the PAD test are: 

  • Handstand Hold, Press Handstand, Leg Lifts, Dish Hold, Chin Ups, Rope Climb, Push Ups, Calf Raise Left & Right, Long Jump, Bridge, Left Right and Side Splits

These are focused on weekly in the strength session, alongside cardio fitness, general strength and conditioning. If the strength session and your squad training is not enough for you to achieve your goals, please let us know if you want to attend additional sessions!

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