Cooling down is a vital part of a gymnast’s routine in the gymnastics hall, but sometimes we forget that cooling down is just as important as warming up!
After spending time on the floor, it’s important to let the body cool down from its high body temperature and heart rate. Cooling down immediately after a gymnastics class can also reduce the risk of injury and muscle soreness in the following days. The best way to cool down after your gymnastics class is to stretch.
Suggested Cool Down Routine
Standing Quad Stretch
Stand nice and tall. Lift your heel up behind you and grab it with your hand. Pull heel to bottom until you feel a stretch. Keep your knee pointed down to the ground and positioned below your hip. Hold for 20 – 30 seconds. Repeat on the other leg.
Butterfly Stretch
Sit down on the floor with the soles of your feet together. Grab ankles and rest elbows on knees. Push your head and your stomach down as far as you can. Hold for 20 – 30 seconds.
Closed Pike Stretch
Keep a nice straight back and straight legs. Reach forward pushing stomach to knees hold for 20 – 30 seconds
Shoulder Stretch
In a seated or standing position, reach your arm across your chest. Use the other arm to push up close to the body. Hold for 20 – 30 seconds. Repeat on the other arm.
Seal Stretch
Lay on your stomach with your hands on the ground just below your rib cage. Gently raise your upper body up until your arms are straight. Hold for 20 – 30 seconds.
All PCYC Queensland classes follow the Gymnastics Queensland syllabus which includes warm ups and cool downs.
If you miss the start of gymnastics class, your coach might ask you to warm up before jumping into activities. This is simply to keep you safe and make sure gymnasts don’t injure yourself themselves during class.
Discover more about our gymnastics program and register now!
PCYC Queensland’s range of Jibbitz are available – and very popular!
Not only are they a bright, bold style statement, they are also a way for Fun Squad families to help support PCYC Queensland’s youth programs that are at the heart of our charitable mission.
Every Jibbitz sold will help fund programs that raise the gaze of young people through free diversion, development and leadership programs, making Fun Squad Jibbitz a simple, affordable way to help children take an active part in making their community a great place to live.
Small purchase. Seriously Fun style statement. BIG impact.
If you’re interested, head to your nearest Fun Squad to find out more!
Kids in the Kitchen is Fun Squad’s new program helping children learn about food, nutrition and cooking.
This program has been specially developed by a nutritionist to help Fun Squad children. Throughout the program, children explore a variety of fun and engaging activities that will teach them important life skills and help them make healthy food choices. Each week, Fun Squad children dive into different aspects of food and nutrition with both practical and theory-based activities. From learning about the food groups to exploring kitchen safety, and from creating delicious recipes to understanding the importance of balanced meals, this program is designed to be both educational and enjoyable.
Fun Squad’s goal is to make learning about food and nutrition exciting and accessible for everyone.
Get ready to have fun, try new things, and become a Menu Master!
Kids in the Kitchen is being run in Fun Squads across the state now. To learn more, simply speak to our friendly Educators at your local Fun Squad.
There’s just something about pickleball.
The fast-paced, easy-to-learn game has swept the world in recent years, attracting players who might find traditional court sports less accessible or challenging to get into.
That’s probably why it’s the perfect sport for Fun Squad, PCYC’s outside school hours programs with services right across Queensland – all of whom are – or soon will be – embracing pickleball.
“Over the past year, pickleball has spread across all our services and it’s easy to see why. Seriously Fun is our motto – and pickleball certainly ticks that box,” said Fun Squad General Manager, Bev Book.
“We find that children of all ages just love it, it appeals to all of them and it’s a great way for them to keep active.
“Our teams love it too – and play it frequently which is resulting in stronger teams working together to achieve our mission of safe and healthy communities.”
Kylie Morris, Fun Squad Gilston Service Manager, says the sport combines fun, fitness and lots of interpersonal skills, too.
“It’s a game that children of all ages have been able to play and understand, and it supports their development, leadership skills, cooperation and encourages positive sportsmanship,” she said.
“We have a strong focus on happy and healthy children that come to us to have fun, and this is all evident when they play pickleball.”
At Mother Teresa Fun Squad, pickleball is a relatively new addition, being introduced in December. It’s clear it is there to stay!
“Our children are really enjoying pickleball and all the fun that it brings,” said Service Manager Kayla McGee.
“We have seen a boost in morale amongst our children and team members, and things like sportsmanship, social skills and confidence are increasing.”
So successful has the rollout of pickleball at Fun Squad services been that more and more PCYC Queensland clubs are also offering pickleball to their members.
What do 19-year-old Ava Knihinick and 82-year-old David Gill have in common? They are both dedicated PCYC Queensland volunteers, showing age is no barrier when it comes to assisting the charity with its mission.
This National Volunteer Week, PCYC is celebrating the diversity of our wonderful volunteers: whatever their age, skills, or background, they contribute every day by helping the organisation build safer, healthier communities through youth development.
Across Queensland, more than 1700 volunteers give their time, knowledge, and energy to help PCYC Queensland deliver training, support and recreational programs targeting young people, and building some incredible relationships and community connections while they do it.
PCYC Queensland CEO, Phil Schultz said National Volunteer Week is an important time for PCYC Queensland to celebrate and highlight the diversity of the volunteering experience at PCYC Queensland.
“Our volunteers come to PCYC from all walks of life, do a huge range of jobs, and really are the backbone of our organisation,” he said.
“From retirees seeking to give back and connect with young people in their communities, to teenagers and young adults seeking the support and experience to forge a pathway in their careers – the stories of each of our volunteers are unique and inspiring.”
Ava Knihinick, 19, an Adult Leader in PCYC Queensland’s Emergency Services Cadets (ESC) program is one such inspiring volunteer. Ava has been involved in the ESC program since 2019.
Ava juggles her commitment to ESC with studying to become paramedic and working as a tennis coach. Ava believes her time as a PCYC volunteer has helped her gain the support and experience to pursue her career path.
Ava advocates for other young people (especially women) to enter the emergency services.
“I think it’s important for women to have mentors. It goes back to the concept of ‘if you can see it, you can be it’,” she said.
“Having role models is essential to show young women that it can be done. It gives young women confidence in themselves to achieve their goals and strive for success.
“The opportunities within PCYC Queensland are amazing and so are the people you meet along the way. It’s such a rewarding opportunity – I think it’s such a privilege to be part of the ESC program.”
At 82, David Gill is proud to be one of PCYC Queensland’s oldest volunteers. As a driver-mentor for the Braking the Cycle program for more than four years, David provides safe driving mentorship to young drivers seeking to gain their licence.
David said he gets great satisfaction from seeing the direct, practical outcomes of his volunteering in his community.
“The main reward for me is to see the young people I mentor get their licence – and go on to get the job they were seeking – it changes their lives and you can see them grow in confidence,” he said.
“It’s not often you can see the direct outcome of the organisation’s mission manifest itself. Volunteering with the Braking the Cycle program and seeing the community outcomes, really is at the essence of what PCYC Queensland is all about.”
About National Volunteer Week 2025: Connecting Communities
National Volunteer Week 2025 is celebrating the power of volunteering to bring people together with the theme ‘Connecting Communities’.
Volunteering creates lasting relationships that enrich lives and strengthen communities. Join us as we explore how giving to others fosters community engagement, connection and belonging.
Let’s acknowledge the spirit of connection and the incredible impact volunteers have in building thriving and inclusive communities.
TWENTY-FIVE young men from across Queensland enjoyed a once-in-a-lifetime experience on Monday, when they spent the afternoon with the Kangaroos: participating in team building activities, learning more about their idols, and simply talking.
The event was thanks to a collaboration with the Kangaroos, PCYC Queensland and Queensland Police Service (QPS), designed to foster mentorship, build relationships and inspire. The boys were selected through their involvement with PCYC’s youth development programs and for their potential as young leaders.
Kangaroos coach Mal Meninga said this was an important event for the team as well as the young men.
“This sort of thing is really important for us, because these young fans are what it’s all about,” he said.
“The players know who they represent – and that’s these boys and their communities. It’s a privilege to spend time with impressive young people like this and see what the Kangaroos jersey really means to them.
“The team had a great time with the kids and gained as much as they gave. One of the most powerful things about sport is the connections it creates—that’s what it’s all about.”
The 25 young people were selected from five PCYCs across the state – Bundaberg, Sunshine Coast, Deception Bay, Palm Island and Rockhampton – due to their commitment to their communities and strength of character. They were accompanied by their club’s Youth and Community Program Manager, QPS officers who run PCYC’s youth development programs.
PCYC Queensland CEO Phil Schultz said all of the young people had been recognised for their involvement in their communities, and being role models to younger children.
“They, like all young men, really benefit from having meaningful interactions with positive role models, and spending time with footy legends they’ve only seen before on TV is something they will always remember,” he said.
“We are really grateful to the Kangaroos for today, and for the positive impact they will have on these young people.
“Through all of our programs, we know the lasting benefits of this kind of mentoring and skill building – learning about discipline, dedication and hard work can broaden perspectives and give them a sense of possibility that they will take home with them.”
QPS Community Safety Group Superintendent Rob Fleischer said QPS is committed to working with partners to take initiative in the early intervention and engagement space, to help change the lives of young people.
“There’s no doubt that these young men will head home and be the talk of the town, sharing their experience of mentorship with some of their footy idols,” Superintendent Fleischer said.
“An experience like this can change the trajectory of a young person’s life, simply by boosting confidence, self-reflection and provoking motivation to be the best individual they can be for their community.
“I can’t thank PCYC and the Kangaroos enough for working with us to make this day happen, it’s partnerships like this which have a real impact, and I know we all felt a sense of pride watching that play out in real time during this event.”
This year’s International Volunteer Day theme is Solidarity through Volunteering. Our volunteers come from a wide variety of backgrounds, are from the age of 10 to 87 and represent over 84 different nationalities.
Amalie’s Story
12-year-old Amalie is one of a growing number of young volunteers putting their hand up to help at their local PCYC club. Amalie is heavily into gymnastics at PCYC Caboolture and is now a volunteer for the program.
Her mum, Marie, says Amalie’s confidence and self-esteem has blossomed since she began volunteering and can’t speak highly enough of her coaches Collette Watmough and Ryan McCarthy who have encouraged and mentored her on her journey.
Amalie is now working towards her coaching qualification when she is eligible next year.
Thank you, Amalie!
Paul’s Story
Paul Wright started his PCYC Queensland volunteering story in 2017 through PCYC Toowoomba. He has 9300 volunteer hours and has helped 150 participants graduate the program. Paul is passionate about volunteering to make a positive difference to the lives of young people.
Knowing that by volunteering my time, I have helped young Queenslanders gain a licence is very powerful to me, and I enjoy seeing our program participants develop both as drivers and people.
“Often, the young people I am helping are quite shy when they begin driving, but as time goes on, they become more confident both in their driving skills and themselves and start to come out of their shell. It’s amazing to watch this happen, and know you played a small part in helping build their confidence.”
The influence volunteers like Paul have on the young drivers they help has a long-lasting impact, with Paul sharing his most memorable moment from his time as a Braking the Cycle volunteer.
“I was walking through the local shopping centre when I saw a participant I had taken to get her licence. She was with her young daughter and told me that having her licence had changed her life. She looked at her daughter and said, “This is the man who helped Mummy get her driver’s licence”. Her daughter then gave me a big smile and hug, and hearing about the positive impact I had made through volunteering was one of the best feelings I have ever experienced.
“Additionally, volunteering keeps me both physically and mentally active, which is an added bonus!”
Thank you, Paul!
Julian’s Story
Julian was coming up to the end of his tertiary studies when he decided to gain industry experience through working in our Marketing & Fundraising team. He had some wonderful things to say about his experience and the PCYC Queensland team.
“Thank you to the Marketing & Fundraising team for welcoming me and giving me real world experience in our industry. Being part of one of Australia’s most reputable charities not only allowed me to learn, but contribute, develop and engage with the Queensland community through youth and community programs as well as supporting first nation peoples.”
Truly a courageous and giving organisation and would highly recommend interning or volunteering and help build a safer, healthier community!
We’re proud to say that Julian applied for a recently opened paid position within the team and was successful in his application. It’s fitting that his first day be today, on International Volunteers Day!
Thank you, Julian and welcome aboard!
PCYC Queensland recently celebrated NAIDOC Week, embracing the theme of ‘Get Up! Stand Up! Show Up!’. The 2022 theme encouraged a focus on amplifying Aboriginal & Torres Strait Islander Peoples voices to narrow the gap between aspiration and reality, good intent and outcome.
As the week comes to an end, we look back on how some of our clubs celebrated with their community.
PCYC Aurukun
PCYC Aurukun celebrated NAIDOC Week with the first PCYC Aurukun Youth NAIDOC Ball. The culmination of 2 months of planning by the PCYC Aurukun Youth Leadership Team, the event saw 60 local youth donning ball gowns and formal wear to step out in style and embrace the NAIDOC 2022 theme. Formally Ever After and local volunteers came together to provide, alter and prepare stunning outfits for each young person for a night of good food, music and fun.
The club also celebrated the achievements of their young Indigenous leaders with the PCYC Aurukun NAIDOC Youth Awards held at the end of the week. Congratulations to the award recipients for their ongoing displays of leadership and commitment to their community.
Check out the PCYC Aurukun NAIDOC Youth Award recipients on the PCYC Aurukun Facebook page.
PCYC Mount Isa
PCYC Mount Isa joined their community at Minnie Davis Park for the local NAIDOC Week celebrations, assisting with sausage sizzle duties and running games and activities for local young people. Youth Club Manager, Aimee, was delighted with the event.
It was wonderful to have so many community members together celebrating this event in our community. Together we can achieve great things.
PCYC Hervey Bay
PCYC Hervey Bay celebrated NAIDOC Week with their Ghundus Disco. The club welcomed local young people for a night of dancing, face painting, food and music!
All who attended this year’s annual event had a great time and the countdown for next year’s NAIDOC Week Ghundus Disco has already begun!
PCYC Mackay
PCYC Mackay opened their celebrations with a traditional smoking ceremony from local Elders.
Attendees were treated to bead and weaving demonstrations from local Aunties and delicious Kup Murri prepared by local Uncles.
Dancers and didgeridoo players added to the incredible atmosphere as the local community came together to mark NAIDOC Week.
PCYC Mornington Island
PCYC Mornington Island held their NAIDOC Carnival on Friday treating participants and spectators to a delicious barbeque and impressive array of NAIDOC themed sweets.
The festival was an exciting celebration of NAIDOC Week with dancers, Indigenous games and spear throwing and giveaways for all involved!
PCYC Napranum
PCYC Napranum celebrated NAIDOC Week with a community fun day full of games, art and crafts, delicious food and a visit from the Australian Army.
The highlight of the day was the Soldiers vs Kids Tug-O-War!
The day brought together the entire community and saw many smiling (and painted!) faces.
As NAIDOC Week 2022 comes to an end, PCYC Queensland clubs and communities will continue to get up, stand up and show up to amplify Aboriginal & Torres Strait Islander Peoples voices.
Discover more about PCYC Queensland’s Indigenous Programs.
