A half spin in gymnastics is a fundamental skill performed on both the floor and the balance beam. This skill is performed on one foot, and the gymnast can begin the skill in a standing position that works for the gymnast. This skin can be performed with the free leg straight or bent. On the floor, the half spin is typically more fluid and dynamic, allowing the gymnast to use momentum from other movements. On the beam, it requires a higher level of precision and control due to the narrow surface, with the gymnast needing to ensure that they land securely in a balanced position facing the opposite direction. The skill is completed when the gymnast finishes the turn, ideally maintaining a strong, upright posture.
Skill Type: Spin
Judging Points:
For this skill to be credited the A Value Difficulty, the spin must complete the 1/2 turn whilst staying in relevé. The hips must complete the 1/2 turn, and we advise that gymnasts step to the front, not the side.
KEY COACHING ELEMENTS:
Posture: Ensure the gymnast maintains a straight posture with the core engaged. The head, shoulders, hips, and feet should be aligned for best results.
Core Engagement: A strong core helps maintain balance during the spin. Focus on engaging the abdominal muscles to support a tight and controlled spin. If the arms are above the head during the spin, ensure the back remains flat and not arched.
Head Position: Instruct the gymnast to focus on a fixed point during the spin (known as “spotting”) to maintain orientation and prevent dizziness.
Turning Foot: Teach the gymnast to initiate the spin from the toes, ensure the gymnast pushes through the ball of the foot and keeps the heel lifted.
Arm Position: Arms should be held at shoulder height, slightly rounded and in front of the body. Avoid wide or unbalanced arm movements that could throw off the spin.
Leg Placement: Whether the spin is in passé (one foot lifted to the knee) or another leg position, the lifted leg should remain tight and controlled to maintain balance.
A 1/2 spin with leg at horizontal involves the gymnast performing a 180-degree turn (half spin) on one foot, while the free leg is extended out to the front at hip height, creating a horizontal line with the leg. This move requires balance, flexibility, and control to maintain the leg position while completing the spin. It is often performed on beam and floor exercises.
Skill Type: Spin
Judging Points:
The leg must remain at horizontal throughout the entire 1/2 turn.
If the leg drops below horizontal, we will downgrade this skill to an A.
The 1/2 Turn in Static Hang is a men’s artistic gymnastics skill where the gymnast begins in a static hang on a bar (typically the high bar or rings). From this position, they rotate their body 180 degrees to face the opposite direction, maintaining control and form throughout.
Skill Type: Long Hang Element
Coaching Points:
Grip and Arm Position: Start with a strong, stable grip and arms fully extended. Ensure the gymnast’s hands are positioned to allow a smooth transition during the turn.
Core Engagement: Emphasize tight core engagement to avoid any swing or loss of control.
Body Tension and Control: The body should remain tight and aligned, with minimal movement aside from the rotation itself.
Shoulder Rotation: Instruct the gymnast to initiate the turn with their shoulders, allowing a smooth, controlled pivot.
Smooth Transition: Maintain an even speed during the rotation, avoiding sudden stops or shifts.
Judging Points:
Body Control: Judges look for a steady, controlled rotation with no unnecessary movement.
Form: The gymnast should keep their body in a straight line, with legs together and toes pointed.
Arm and Shoulder Stability: Arms should remain straight, and shoulders must stay engaged with no excessive movement.
Alignment: Finish facing directly in the opposite direction, demonstrating that the 180-degree rotation was complete and precise.
Lack of Swing or Kip: Points may be deducted for any swing or momentum used to complete the turn.
The 180 Turn in Support on parallel bars is a dynamic rotation skill that requires a gymnast to perform a precise 180-degree turn while maintaining a strong support position. This element demonstrates upper body control, balance, and spatial awareness.
An arabesque above horizontal is a balancing skill where the gymnast stands on one leg while extending the other leg behind them, raised above the horizontal line of the hip. The torso leans slightly forward to counterbalance the raised leg, creating a beautiful and controlled pose that emphasizes flexibility, strength, and balance.
Skill Type: Balance
Judging pOINTS:
This skill will only be credited the B Value if the leg is above horizontal in the arabesque. If the leg is below horizontal this skill will be downgraded to an A value skill.
Key Coaching Elements:
Starting Position: The gymnast begins in a standing position with feet together, arms by the sides, and the body aligned. The supporting leg (the one that remains on the ground) should be straight and strong, with the foot firmly planted.
Leg Extension: The non-supporting leg is extended directly behind the body and lifted upward until it is above the horizontal plane of the hip. The goal is to achieve as much height as possible while keeping the leg straight and the toes pointed.
Torso Position: As the back leg lifts, the torso leans slightly forward to maintain balance. The chest remains open, and the back remains straight, avoiding any hunching of the shoulders. The hips should stay square to the floor to ensure proper alignment.
Arm Position: The arms can be extended out to the sides in a “T” position, or one arm can be extended forward while the other remains in line with the raised leg, depending on the stylistic preference and balance needs.
Balance and Control: The gymnast must maintain control and stability throughout the pose, holding the arabesque position with the leg above horizontal for several seconds. The supporting leg remains locked, and the body is held tight to prevent wobbling.
Finishing Position: To complete the arabesque, the gymnast gently lowers the raised leg back to the starting position, ensuring a smooth and controlled descent without losing balance.
An arabesque above horizontal is a balancing skill where the gymnast stands on one leg while extending the other leg behind them, raised above the horizontal line of the hip. The torso leans slightly forward to counterbalance the raised leg, creating a beautiful and controlled pose that emphasizes flexibility, strength, and balance.
Skill Type: Balance
Key Coaching Elements:
Starting Position: The gymnast begins in a standing position with feet together, arms by the sides, and the body aligned. The supporting leg (the one that remains on the ground) should be straight and strong, with the foot firmly planted.
Leg Extension: The non-supporting leg is extended directly behind the body and lifted upward until it is above the horizontal plane of the hip. The goal is to achieve as much height as possible while keeping the leg straight and the toes pointed.
Torso Position: As the back leg lifts, the torso leans slightly forward to maintain balance. The chest remains open, and the back remains straight, avoiding any hunching of the shoulders. The hips should stay square to the floor to ensure proper alignment.
Arm Position: The arms can be extended out to the sides in a “T” position, or one arm can be extended forward while the other remains in line with the raised leg, depending on the stylistic preference and balance needs.
Balance and Control: The gymnast must maintain control and stability throughout the pose, holding the arabesque position with the leg above horizontal for several seconds. The supporting leg remains locked, and the body is held tight to prevent wobbling.
Finishing Position: To complete the arabesque, the gymnast gently lowers the raised leg back to the starting position, ensuring a smooth and controlled descent without losing balance.
The Arabian Salto is an advanced tumbling and vaulting skill commonly seen in both men’s and women’s gymnastics. It begins with a half-twist, where the gymnast faces forward momentarily before transitioning into a backward salto. This skill combines twisting and flipping, requiring precise body control and spatial awareness.
Skill Type: Acro
Coaching Points:
Strong Takeoff and Set: Emphasise a powerful punch off the floor or apparatus with arms driving up. The gymnast should initiate a slight upward set to gain height before the twist and flip.
Half-Twist Initiation: Start the twist early in the takeoff phase by turning the shoulders and head. This initiates the 180° twist needed to reorient the body backward.
Tuck (or Layout) Shape: Encourage a tight tuck or layout position during the flip to control rotation speed and height. Keep the body tight and core engaged.
Spotting for Landing: As the gymnast completes the flip, encourage them to spot the floor or landing area to control the descent and prepare for a solid landing.
Strong Arm and Core Engagement: Use strong arm reach and core engagement to help control the flip and twist speed, maintaining the body’s alignment and preventing excessive twist.
Judging Points:
Body Position in the Flip: The gymnast should maintain a tight tuck or a clean, extended layout position. An arched or pike position can lead to deductions.
Height and Amplitude: The Arabian should have sufficient height and distance to show control and power, without low or short rotation.
Twist and Flip Control: The half-twist should be smooth and complete, transitioning into a well-defined back salto. Excessive twist or wobble will lead to deductions.
Landing Stability: The gymnast should ideally land in a controlled position without stepping or stumbling, which indicates good control and spatial awareness.
Aesthetic Execution: Legs should remain together, toes pointed, and arms in position throughout the skill to contribute to an overall clean presentation.
A 3/4 backward giant is a skill performed on the uneven bars (women) or high bar (men) where the gymnast swings from a handstand or dish horizontal cast position, they swing downward in a dish shape and around the bar, but instead of completing a full circle, they stop three-quarters of the way through the giant swing. This means the gymnast finishes the movement with their body in a high support position.
Skill Type: Bar Skill
Judging Points:
Gymnast can lose execution points here for lack of body form throughout, including piking at the hips, bent arms and even leg separation.
If the gymnast is using this skill as a transition skill to replace a long upstart, ensure the gymnast catches the high bar in the correct dish shape, Lack of body form in the transition jump to catch will also lose execution marks from the final score.
KEY COACHING ELEMENTS:
Dish Body Maintenance: Emphasise the importance of maintaining a tight dish body position throughout the swing. This helps the gymnast control the swing and reduces the risk of arching or losing form.
Shoulder Positioning: Ensure that the gymnast is pushing through the shoulders during the swing, with straight arms. This allows for maximum extension and control as they move through the giant.
Timing and Control: Teach the gymnast to control the speed of their swing, particularly as they approach the 3/4 mark. They should learn to feel when to tighten the core and begin to stop the swing.
Spotting and Safety: Spot the gymnast during early attempts to ensure safety and help them find the correct stopping point. Using a soft landing surface or foam pit can provide additional safety during learning.
Confidence Building: Encourage the gymnast to build confidence through repetition. The more they practice controlling the swing, the more comfortable they will become with the timing and body position required for the 3/4 backward giant.
recommended Progressions:
Basic Swinging Drills:
Start with simple swinging on the bar, focusing on maintaining a dish body on the back swing and controlling the swing’s speed and rhythm.
We want to ensure the gymnast understands that she must make the kick action in the swing underneath the Bar, we do not want the kick to be early!
Back Hip Circles:
Work on back hip circles to build the strength and coordination needed for backward movements on the bar. This will also help the gymnast become comfortable with rotating around the bar at the end of the 3/4 giant.
Spotted 3/4 Backward Giants!
Have the gymnast perform the 3/4 backward giant with a spotter to ensure they are stopping at the correct position and maintaining form throughout.
The Back Stutz on the parallel bars is an essential element in men’s artistic gymnastics, showcasing core strength, balance, control, and spatial awareness. In this skill, the gymnast transitions into a backward motion, maintaining a tight, controlled form, often culminating in a stable support or handstand position. The Back Stutz highlights a gymnast’s ability to maintain precise body alignment and orientation throughout the movement.
The Back Uprise is a men’s artistic gymnastics skill on the high bar where the gymnast swings backward below the bar, generating momentum to lift their body upward until they reach an extended position above the bar. The gymnast finishes with the body extended and hips near the bar, prepared to move into the next skill.
Coaching Points:
Swing Preparation: Encourage a strong, controlled swing backward to gain momentum. Emphasise a hollow body position with tight core engagement.
Hip Extension and Body Line: As the gymnast begins to rise, ensure they push the hips forward and maintain a tight body line to lift smoothly upward.
Shoulder Engagement: Shoulders should stay open and engaged throughout the skill to support the rise and prevent collapsing as the gymnast ascends.
Timing: The gymnast should begin to “pull” with the shoulders and back muscles at the peak of the swing to elevate their hips and chest toward the bar.
Hand Grip and Regrip: As they reach the bar height, cue the gymnast to adjust their grip if needed and prepare for the next skill.
Judging Points:
Body Control and Position: Judges look for a smooth, controlled rise without excessive swing or unnecessary leg movement. The body should stay straight, with legs together and toes pointed.
Height Above the Bar: The gymnast should reach a position where the hips are at or above the bar level, demonstrating sufficient power and control.
Shoulder and Arm Position: The shoulders should remain strong and open, with the arms extended but not rigid, as they reach the peak of the back uprise.
Smooth Transition into the Next Skill: Ideally, the gymnast should reach a stable position above the bar, indicating readiness for the next skill. Any wobbles or misalignment will likely lead to deductions.
Lack of Swing or Excessive Kip: Judges will deduct points if the gymnast relies too much on swing or excessive kipping motion to reach the position above the bar.
The Back Uprise to Upper Arm is a dynamic and strength-based skill in men’s artistic gymnastics on the parallel bars. In this element, the gymnast transitions from a dynamic movement into a stable support on the bars with his upper arms making contact. It showcases power, control, timing, and precision.
The Back Uprise to Straddle Cut is a dynamic and advanced skill in men’s artistic gymnastics on the parallel bars. This skill combines power, spatial control, and precision, showcasing a gymnast’s ability to transition seamlessly from an upward movement into a straddle cut, highlighting core strength, technique, and fluidity.
The Back Uprise to Handstand is an advanced men’s high bar skill where the gymnast performs a back uprise and, using the momentum, continues to press into a controlled handstand position. This skill requires precision, strength, and timing to reach a fully extended handstand atop the bar without excessive swing.
Judging Points:
Body Alignment: Judges look for a straight body line from hands to toes in the handstand, with no arching or bending in the back.
Controlled and Smooth Execution: The transition from back uprise to handstand should be smooth, without any jerky or excessive swinging.
Handstand Hold: While some routines don’t require a long hold, there should be a moment of stability and control in the handstand before moving into the next skill.
Leg Position and Toe Pointing: Legs should remain together and toes pointed throughout the skill, contributing to overall aesthetics.
Minimal Swing: The gymnast should avoid excessive swing and kip during the transition; too much reliance on swing rather than strength and control will result in deductions.
The Back Uprise to Support is a fundamental dynamic skill in men’s artistic gymnastics on the parallel bars. This element demonstrates power, control, and upper body strength, showcasing a gymnast’s ability to transition smoothly from a dynamic upward motion into a stable support position.
A backaway straight is a dismount from the uneven bars (women) or high bar (men) where the gymnast performs a backward rotation with the body in a straight, fully extended position. Unlike the tucked version, this skill requires more power, control, and body tension, as the gymnast must maintain a straight line throughout the rotation. The backaway straight is an impressive and elegant dismount that demonstrates the gymnast’s strength, precision, and aerial awareness.
Skill Type: Dismount
JUDGING POINTS:
Execution marks can be lost for this skill, they include lack of height, lack of correct body form throughout the somersault, and any landing faults.
To remove any doubt regarding lack of height in the Backaway, any Backaway’s performed above the high bar will receive zero execution faults.
If the gymnast at any point bends their legs in the somersault phase this will be downgraded to a C Dismount.
Recommended Progressions:
Backaway prep from a Swing:
Practice swinging on the bar and releasing into a foam pit or onto a soft mat while maintaining a straight body position. Begin with small swings and gradually increase the height to develop control and confidence in the straight body position. Concentrate on open shoulders, and a good head position, with the chin on the chest upon releasing the bar.
IMPORTANT: It’s important the gymnast understands the timing of the kick and is confident when releasing the Bar.
Straight-Body Rotations on Floor:
Perform backward rolls or backward somersaults on the floor/trampette/airtrack or trampoline with a straight body position. This helps the gymnast develop the strength and control needed for the straight rotation in the air. This also encourages them to understand a good shape.
Assisted Backaway Straights:
Ensure that you are working on spotting the skill even in the swing stage, Once the gymnast is confident you can encourage them to turn their backaway from a swing with support before initiating the backaway from a cast.
The coach can assist in maintaining the straight body position and controlling the rotation, ensuring the gymnast feels the correct form.
Full Backaway Straight:
Once the gymnast is comfortable with the progressions, they can attempt the full backaway straight dismount. Focus on maintaining the straight body position throughout the rotation and landing with control.
OUR RECOMMENDED Top Tips:
Ensure the gymnast progresses at the speed they feel comfortable with, moving a gymnast on too quickly with this skill can cause confidence issues.
Ensure the head position remains in throughout the skill, if the head is out, it will cause the shoulders to close which can bring the gymnast closer to the bar.
Repetition, Repetition, Repetition! Ensure you take it slow and repeat the same progression until you are happy with the child’s confidence and understanding of that particular stage.
Remember a gymnasts biggest fear is hitting their feet on the Bar, Whilst sometimes mistakes can happen, we want to work heavily on the timing off when to release the bar.
If your goal is to teach a good Backaway, we advise to skip teaching a tucked Backaway and head straight to a straight body.
A backaway tucked is a dismount from the uneven bars (women) or high bar (men) that involves a backward rotation with the body in a tucked position. The gymnast swings forward, releases the bar at the peak of the swing, and performs a back tuck before landing on their feet. This skill demonstrates the gymnast’s power, control, and aerial awareness and is often used as an intermediate-level dismount.
Skill Type: Dismount
Progressions:
Back Tucks on Trampoline:
Start by practicing back tucks on a trampoline. This allows the gymnast to develop a strong tuck position and become comfortable with the rotation in a controlled environment.
You want to encourage good shaping and also a good understanding of the head position. For a safe performance of a Backaway you want the head to be neutral.
Swing to Dismount Drills:
Practice swinging on the bar and releasing into a foam pit or onto a soft mat. Focus on releasing at the correct point in the swing and landing in a controlled manner. Gradually work on adding the tuck and rotation.
Tuck Drills on Floor:
Perform back tuck drills on the floor to build strength and confidence in the rotation. Focus on achieving a tight tuck and quick rotation. These can be done with a spotter or onto a soft mat.
Assisted Backaway Tucks:
Begin with spotted backaway tucks on the bar. A coach can provide guidance and support during the release and rotation, helping the gymnast feel the correct timing and body position.
Full Backaway Tucked:
Once the gymnast has mastered the progressions and feels confident with the timing and rotation, they can attempt the full backaway tuck dismount onto a soft landing surface. Gradually work toward performing the skill with proper form and control on a standard landing mat.
Skill Requirements:
Good technique in Swings – Good understanding of a tuck shape – Landing practice.
A backaway 1/1 twist in gymnastics is a dynamic and challenging dismount typically performed on the uneven bars or parallel bars. At the peak of their swing, the gymnast releases the bar and initiate a straight backward somersault while simultaneously executing a full twist (360 degrees) around their vertical axis. The twist is usually completed as the gymnast is in the air, requiring precise body control and spatial awareness.
Skill Type: Dismount
Progressions:
Confident Backaway:
Start with ensuring the gymnast has a confident Backaway before beginning to initiate any twisting.
Confident Backaway with 1/2 Twist:
Practice landing the Backaway with 1/2 twist and immediately doing a jump 1/2 turn insuring the gymnast turns with the correct arm position and rounded chest.
Once the gymnast is confident, they can attempt the 1/1 Twist.
Twist on Trampoline or Tumble Track: Practice the full twist in a safer environment like a trampoline or tumble track before attempting on the bars.
Safety Mats and Spotting: Use safety mats and a spotter when first practicing this skill to build confidence and ensure safety.
Helpful Coaching Tips:
Visual Cues: Encourage the gymnast to spot the landing as soon as they can during the twist. This helps with orientation and landing preparation.
Timing of the Release: The release point should be at the peak of the swing, giving the gymnast enough height to complete the full twist safely.
A backaway 1/2 twist is a dynamic dismount from the uneven bars (women) or high bar (men) that combines a backward somersault with a 180-degree (half) twist. This skill involves the gymnast swinging forward, releasing the bar at the peak of the swing, performing a half twist in the air while rotating backward, and landing facing the bar. The backaway 1/2 twist showcases the gymnast’s aerial awareness, coordination, and control, making it a visually impressive and challenging dismount.
Skill Type: Dismount
Progressions:
Confident Backaway:
Start with ensuring the gymnast has a confident Backaway before beginning to initiate any twisting.
Backaway Land Jump 1/2 turn:
Practice landing the Backaway and immediately doing a jump 1/2 turn insuring the gymnast turns with the correct arm position and rounded chest.
This encourages the gymnast understand the 1/2 turn happens at the last moment, gymnasts who twist early will over rotate the skill.
Once the gymnast is confident, they can attempt the 1/2 twist.
A backward giant is a fundamental skill in gymnastics, particularly on the uneven bars (for female gymnasts) and high bar (for male gymnasts). The skill involves a 360-degree rotation around the bar.
Key Coaching Points:
Good understanding of a swing, and the timing of the kick is a must.
Good execution of a Baby Giant (3/4 giant) helps the gymnast gain confidence and understanding of the skill.
If a gymnast is arching down or kicking too early, stop and go back to a Baby Giants or swings.
A gymnast who cannot maintain the dish shape during the descent will have difficulty executing the skill correctly, adding turns later on, and may risk an accident.
Progressions:
Develop core strength and the dish body position crucial for giants.
Begin with arch taps, build momentum and body awareness in the swing, This enables the gymnast to understand the timing of the kick and where it should be in the giant swing.
From a hang on the bar, the gymnast practices swinging while focusing on the timing and coordination of the “tap” (an aggressive kick with the legs) at the bottom of the swing. The tap leads to an efficient and controlled rise in the swing.
Familiarise the gymnast with the mechanics of the giant while reducing the complexity by introducing a Baby Giant (3/4 giant).
Increase the height of the cast from horizontal to handstand.
Move onto Scoop Overs, where the gymnast starts at horizontal cast with a coach supporting and return to the horizontal position, Hips shouldn’t touch the bar.
Teach the giant circle on the low bar with tucked knee’s and then slowly increase to straight legs.
Top Tips:
Ensure the gymnast is using the correct grip (overgrip or mixed grip, depending on the progression) and that their hands are securely placed on the bar to avoid slipping.
Repetition is key. Encourage the gymnast to practice giants frequently to build confidence. Over time, consistency in execution will lead to mastery.
Encourage the gymnast to control their descent from the handstand position by resisting the urge to drop too quickly. A controlled descent leads to a more powerful tap and a smoother giant.
Use spotting, safety mats, and proper progressions to ensure the gymnast feels safe and supported while learning the giant. This builds confidence and reduces the risk of injury.
The Backward Hip Circle is a fundamental skill on the high bar or uneven bar in men’s and women’s artistic gymnastics and is a staple in both recreational and competitive gymnastics programs. It involves the gymnast swinging backward from a front support position and performing a full rotation around the bar, maintaining contact between their hips and the bar throughout the movement.
Skill Type: Circling Element
Coaching Points:
Starting in a Strong Front Support: Begin with straight arms and legs, chest open, and shoulders slightly forward over the bar. A solid front support helps maintain control throughout the circle.
Initiate a Controlled Backward Swing: As the gymnast leans backward, they should keep their body tight, maintaining a hollow shape with the core engaged. Head and eyes should look slightly toward the bar to maintain orientation.
Hip Contact with the Bar: As the gymnast rotates around the bar, ensure that the hips remain close to or in contact with the bar. This helps maintain control and prevents the legs from dropping.
Push Away from the Bar with Arms and Shoulders: As they come back around to the front support, the gymnast should push through the shoulders to control the end position, staying tight and avoiding any sagging in the lower back.
Controlled Finish: Aim to finish in a stable front support with straight arms and an open chest position. Avoid leaning too far forward on the bar to prevent losing balance.
Judging Points:
Body Tightness and Control: Throughout the backward hip circle, the gymnast should keep a tight body position with legs together, toes pointed, and minimal body separation.
Hip Proximity to the Bar: The gymnast should maintain hip contact or close proximity to the bar throughout the circle. Deductions may be taken if there’s visible separation between the hips and the bar. The gymnast must refrain from piking around the bar during the backward hip circle.
Straight Arms and Shoulders: Arms should remain straight throughout the movement, with shoulders and elbows controlled to ensure a clean line.
Front Support Finish Position: The skill should finish in a stable front support with the gymnast balanced on the bar, demonstrating control without excessive movement.
Smoothness and Rhythm: A smooth, continuous movement around the bar is ideal, with no stops or jerks in the motion.
FREQUENTLY ASKED QUESTIONS:
My gymnast is getting sore hips after a session on Bars – what can I do to stop this?
It’s important your gymnast maintains a Dish shape from the beginning to the end, If a gymnast pikes rounf the Bar they may incur sore hips. Another way to combat this is to practice this skill using a metal bar with gloves and loops. We also recommend to allow gymnasts to wear shorts when training Bars to protect their hips.
My gymnast is using this skill in her Bar Routine, will the cast also be considered as a skill?
Yes, the Cast is a separate skill and will be valued on how high the cast is performed. i.e Chin up circle over (A), Cast to horizontal (B), Backward Hip Circle (A).
A backward roll is a fundamental gymnastics skill that involves rolling backward from a crouched position to a seated or standing position. The skill begins with the gymnast starting in a squat, placing their hands on the ground behind them, and tucking their chin to their chest. They then push off with their feet while using their hands to guide their body over their shoulders, allowing their back to roll smoothly along the mat. As they continue the motion, their legs extend, and they return to a standing position or come to a seated position. The backward roll helps develop coordination, balance, and body awareness.
A backward roll to front prone is a gymnastics skill that involves rolling backward from a standing or seated position, transitioning smoothly through the roll, and finishing in a prone (stomach-down) position. The gymnast begins by squatting or sitting on the floor, then rolls backward over their shoulders while tucking the knees to the chest. As they roll, they extend their body forward, bringing their legs over their head and landing on their stomach in a controlled prone position, with arms extended forward and legs straight.
This skill helps develop coordination, body awareness, and control during transitions from backward to forward movements.
Skill Type: Acro
Judging points:
Gymnast must complete the skill and the front prone position to be held for 2 seconds to be awarded the B Difficulty Value.
Execution faults can incur including bent arms/knee’s in the roll, lack of body form, and sometimes flexed toes or leg separation.
Key coaching elements:
Proper Starting Position: Start from a standing position of your choice with the hands placed by the ears, palms facing forward, and fingers pointing towards the shoulders.
Tuck Chin to Chest: Encourage the gymnast to tuck their chin to their chest to protect the neck during the backward roll.
Push Through The Arms: As the gymnast rolls over their shoulders, they should press through their arms with straight elbows to push the body over and assist the rolling motion.
Engaged Core: Emphasise keeping the core muscles tight throughout the roll to maintain control and avoid collapsing during the transition.
Flat Body in Prone: Ensure that the gymnast lands in a straight body line with the head neutral and arms stretched out in front, creating a flat, prone position.
A backward roll to handstand starts in a squatting position with hands on the ground. The gymnast rolls backward over their shoulders, tucking their chin. As their feet come over, they push off the ground with their hands to rise into a handstand. The move ends with the gymnast balancing in the handstand position before coming down. This skill requires strength and control.
The backward roll to handstand with a 1/1 turn is an exciting skill that challenges both strength and coordination. You’ll start in a standing position, As you roll backward over your shoulders, remember to tuck your chin to maintain a smooth motion. Once the gymnast’s feet come over your head, push strongly through your straight arms to transition into a handstand. As you reach the handstand position, initiate your full 360-degree turn (1/1 turn) by engaging your core and using your shoulders for balance.
Finally, as you complete the turn, lower your feet back to the ground with control. This skill will not only enhance your ability to transition smoothly but also improve your overall body awareness and strength. Let’s work on each part step by step to ensure you execute it confidently.
The backward roll to handstand 1/2 turn with a roll out starts in a squat with hands on the floor. The gymnast rolls backward over their shoulders, pushes into a handstand, and performs a half turn (180 degrees) while in the handstand. They then lower their feet to the ground and roll out to finish. This move requires strength and control
The Backward Walkover is a classic gymnastic skill performed on the floor and balance beam. It involves a smooth, controlled movement from a standing position through a bridge into a single-leg kick-over, finishing in a standing position on the opposite leg. This skill demonstrates flexibility, control, and balance and is a foundational movement in many gymnastics routines.
Skill Type: Acro
Coaching Points:
Starting Position: Begin with the gymnast standing upright, arms extended overhead with a tight body line. The supporting leg should be strong, while the kicking leg is lifted slightly in preparation for the walkover.
Controlled Arch to Bridge: Instruct the gymnast to reach backward with their arms, keeping a slight arch in the back while spotting their hands. The core should remain engaged to maintain control as they lower into the bridge.
Hand Placement and Balance: Encourage the gymnast to place their hands firmly on the floor or beam shoulder-width apart. Focus on alignment so that hands are positioned directly under the shoulders for stability.
Strong Leg Kick Over: As the hands connect to the surface, guide the gymnast to kick the leading leg upward and over, maintaining a straight leg and pointed toes. The trailing leg should follow, creating a smooth motion.
Controlled Finish: Once the first leg lands, instruct the gymnast to bring the second leg down with control and return to a standing position. Arms should finish extended overhead for a clean line.
Judging Points:
Body Line and Flexibility: A tight, extended body line with minimal bending in the arms or legs throughout the walkover is ideal. The gymnast should demonstrate flexibility in the shoulders, back, and hamstrings.
Smoothness and Flow: The walkover should be performed as a smooth, continuous motion, with no pauses or jerky movements between the bridge and the kick-over.
Hand and Foot Placement: Hand placement should be even, and legs should be straight with toes pointed. Feet should land in alignment without excessive spacing between them.
Balance and Control: The gymnast should exhibit control throughout, especially in the final standing position. Any loss of balance, steps, or wobbles will result in deductions.
Finish Position: The skill should end with a strong, stable finish in a standing position, arms extended overhead in a tight line. Any excessive lean or adjustments to regain balance would incur deductions.
FREQUENTLY ASKED QUESTIONS:
Do you recommend the gymnast starting with the leg raised or not?
Yes, we encourage the gymnast to start with a leg hold, this ensures the gymnast carries the leg over the top of the walkover with them. This helps with alignment on beam, to enable the gymnast to perform the backward walkover with square hips.
A backward walkover into splits starts with the gymnast standing tall and raising one leg as they bend backward, placing their hands on the floor. They lift the second leg to complete the walkover, passing through a handstand position. As they come down, they smoothly lower into a split, with one leg in front and the other behind them on the ground.
Skill Type: Acro
Judging Points:
Gymnast can lose execution points on poor technique which includes flexed feet or bent knee’s.
Gymnast must land in the split position to be credited the D Value Skill. If the gymnast completes the walkover but does not show the split position the value will be downgraded to a C.
The Barani is a crucial element that demonstrates a gymnast’s rotational speed, twisting ability, flexibility, and spatial orientation. Mastering this skill adds technical difficulty and visual appeal, enhancing a gymnast’s overall performance on the floor or beam while showcasing athletic prowess and control.
The Basket to Support is a dynamic and powerful skill in men’s artistic gymnastics on the parallel bars. This skill highlights momentum, explosive strength, and spatial awareness, requiring the gymnast to transition seamlessly from a dynamic movement into a stable support position. It serves as a building block for more advanced combinations and transitions.
In this advanced skill, the gymnast performs a giant swing on the bars, followed by a blind change transition with a 1/2 twist into a secure reverse grip position.
Key Points:
Giant Swing Initiation:
A powerful and well-timed giant swing sets the gymnast into motion on the bars.
Proper height and momentum are crucial to completing the transition.
Blind Change Transition:
The gymnast rotates backward and twists 1/2 into a blind change position.
The twist must be executed cleanly and seamlessly to ensure the transition into a stable reverse grip.
Grip Precision:
A solid catch into the reverse grip is essential for a clean finish.
Maintaining body alignment and control throughout the twist and catch is key to stability.
A bridge is a fundamental gymnastics skill where the gymnast arches their back and supports their body on their hands and feet, with the stomach facing upward. The bridge is crucial for developing flexibility, strength, and body awareness and serves as a foundational skill for many advanced movements like back walkovers, back handsprings, and other acrobatic elements.
Skill Type: Balance
Key elements of a bridge:
Hand and Feet Placement: The gymnast begins lying on their back with knees bent and feet flat on the ground, shoulder-width apart. The hands are placed by the ears, with fingers pointing towards the shoulders.
Lifting into the Bridge: The gymnast pushes through the hands and feet, lifting the hips toward the ceiling. As the body arches, the weight is distributed evenly between the hands and feet.
Maintaining Form: In the bridge position, the gymnast’s arms and legs should be straight, with the hips as high as possible and the head relaxed between the arms. The chest should push forward, creating a deep arch in the back.
Importance of the bridge in Gymnastics:
Flexibility Development:
The bridge is essential for increasing flexibility in the spine, shoulders, and hips. This flexibility is critical for executing a wide range of gymnastic skills, particularly those involving backbends and transitions.
Strength Building:
Holding a bridge position strengthens the shoulders, arms, legs, and core muscles. This strength is vital for maintaining control and stability during more complex skills.
Body Awareness and Control:
Performing a bridge helps gymnasts develop an awareness of their body’s alignment and positioning. This skill is crucial for executing precise movements and transitions in routines.
Foundation for Advanced Skills:
A strong bridge is the foundation for many advanced gymnastic moves, including back walkovers, back handsprings, and various other acrobatic elements. Mastering the bridge is a key step in progressing to these more complex skills.
A bridge kickover starts with the gymnast lying on their back, then pushing up into a bridge position with hands and feet on the floor and their body arched. From the bridge, they kick one leg up into the air, using the momentum to lift their other leg off the ground. As both legs move over their body, they land on their feet in a standing position.
A cartwheel in gymnastics is a basic tumbling skill where the gymnast moves sideways in a circular, wheel-like motion. Starting from a standing position with arms raised, the gymnast leans sideways, placing one hand on the floor, followed by the other, as their legs kick up into a handstand position. As their legs continue to pass over their body, the gymnast brings their feet back down to the floor, one after the other, finishing in a standing position facing the opposite direction. Proper form includes straight legs, pointed toes, and controlled, fluid movement throughout the skill.
Skill Type: Acro
Judging Points:
The entry for the Cartwheel on Beam is always recommended to have a forward entry. Gymnasts must get at least on foot on the beam to get credited the B Value for this skill.
A one-handed cartwheel begins with the gymnast standing with their feet shoulder-width apart. They take a step to one side, then reach down with one hand to the ground while kicking their legs up and over. As they rotate sideways, the gymnast balances their weight on the one hand, while the other leg follows through in the air. They land on the opposite foot, completing the move in a standing position. The key is to maintain control and balance while executing the cartwheel with just one hand on the ground.
Skill Type: Acro
Judging Points:
The entry for the one handed Cartwheel on floor can be either sideways or 1/4 turn. Both entries will be granted the B Value Difficulty for this skill.
The gymnast performs a cartwheel on the beam, landing in a controlled two-foot stand. Immediately following the landing, they push off the beam to execute a straight jump dismount with a clean finish.
Skill Type: Dismount
Coaching Points
Cartwheel:
Starting Position: Begin in a strong lunge, arms by ears, focusing on a straight pathway along the beam.
Hand Placement: Place hands firmly in line with the beam, keeping arms straight and weight evenly distributed.
Leg Alignment: Ensure legs are straight and maintain a tight, split position during the cartwheel.
Transition to Jump:
Land with both feet squarely on the beam, ensuring balance and control.
Push off the beam using legs and core to generate upward lift for the straight jump.
Straight Jump:
Keep the body tall with a tight core, straight legs, and pointed toes during the jump.
Arms should stay overhead throughout the jump, finishing in a controlled landing with arms extended.
Judging Points
Cartwheel Execution:
Deductions will be made for bent legs, lack of control, or wobbles during or after the cartwheel.
Hands must land in line with the beam without sliding or shifting.
Transition to Jump:
Ensure the gymnast demonstrates fluidity and balance between the cartwheel and the jump.
Deduct for pauses, hesitations, or off-center landings.
Straight Jump:
Evaluate height, straight body line, and pointed toes during the jump.
Deduct for bent knees, flexed feet, or lack of amplitude.
Dismount Landing:
The gymnast should land cleanly and with control, showing no steps, hops, or balance checks.
The cast above horizontal is a more advanced foundational skill on bars where the gymnast initiates a lift from the support position, casting their body upward until their hips or feet reach above the level of the bar. This skill demonstrates core strength, shoulder control, and proper body alignment, laying the groundwork for higher-level casting skills, including casts to handstand.
Coaching Points:
Starting Position: Begin with the gymnast in a support position on the bar, shoulders slightly in front of the hands, core tight, and legs together with toes pointed.
Drive from Shoulders and Hips: As the gymnast initiates the cast, encourage a powerful shoulder push while simultaneously lifting the hips. The aim is to create a smooth, controlled arc that brings the legs above the bar.
Engage Core and Glutes: Emphasise keeping the core tight and glutes engaged to maintain a straight, hollow body shape throughout the cast. This prevents excessive arching and keeps the skill clean.
Leg Control and Timing: Instruct the gymnast to lift their legs by pulling from the hips, not by bending the knees. Timing is crucial for maintaining control at the peak of the cast.
Controlled Descent: As the gymnast reaches just above horizontal, encourage a controlled return to the bar, preparing to go into the next skill with minimal swing.
Judging Points:
Body Position and Tightness: Judges look for a straight, hollow body with no arch or pike. The gymnast should display strong core engagement, with legs together and toes pointed throughout.
Height Above Horizontal: The gymnast’s feet or hips should clearly reach above the horizontal plane of the bar. Any arching or dipping of the shape may result in deductions.
Smooth Motion and Control: A fluid, controlled cast without jerky movements is key. Judges will note the control and rhythm of the cast, with penalties for rushed or unsteady execution.
Shoulder and Hip Alignment: Shoulders and hips should be well-aligned, demonstrating proper strength and stability. The gymnast should avoid leaning too far forward or backward.
Return to Bar: The gymnast should return smoothly to the bar, maintaining control and minimal swing, allowing them to transition seamlessly into the next skill.
Frequently Asked Questions:
Do you have any tips regarding casts and implementing them into competitions?
Yes, encourage the gymnasts to cast as high as they can and to always cast slightly above the threshold to guarantee the skill has been awarded the difficulty value. Cast’s below horizontal will be valued as a B skilled move.
The cast below horizontal is a basic skill in gymnastics bar routines, serving as a foundational exercise to help gymnasts build the strength, control, and positioning needed for higher casts and other bar skills. In this skill, the gymnast initiates a slight forward and upward motion from a support position on the bar, casting the body into a small, controlled arc that reaches just below horizontal.
Coaching Points:
Starting Position: Begin in a support position on the bar, with hands shoulder-width apart and elbows slightly bent. Ensure shoulders are over the bar, with the gymnast maintaining a tight core and engaged glutes.
Push Through the Shoulders: Encourage the gymnast to push down on the bar and slightly open the shoulders as they cast, helping create lift and control. Avoid excessive arching in the lower back.
Leg and Core Engagement: Focus on keeping the legs together and toes pointed throughout the movement. Engaging the core helps control the swing and keeps the cast low and controlled.
End Position: Emphasize stopping the cast just below horizontal, maintaining body tension. Practice stopping at this height to improve control and avoid overshooting.
Controlled Descent: Instruct the gymnast to engage their core and use shoulder strength to control the return to the bar, avoiding a sudden drop or swing.
Judging Points:
Body Position: Judges look for a tight, straight body line with no excessive arch or pike. Legs should be together and toes pointed throughout the movement.
Height Control: The gymnast’s body should reach just below horizontal without exceeding this position. Casting above the threshold will mean that the skill value will rise.
Smooth Execution: The cast should be fluid, without jerky or uncontrolled movement. Judges will assess how well the gymnast can maintain rhythm and control.
Shoulder Alignment: The gymnast should demonstrate shoulder engagement without excessive leaning forward or backward, showing strength and stability.
Return Control: A controlled return to the bar is key to avoid swing, keeping the motion precise and setting up for the next skill without extra movement.
Frequently Asked Questions:
Do you have any tips regarding casts and implementing them into competitions?
Yes, encourage the gymnasts to cast as high as they can and to always cast slightly above the threshold to guarantee the skill has been awarded the difficulty value.
A cast to handstand is a gymnastics move where the gymnast starts in a support position on the bars, pushes their hips away from the bar, and swings their legs upward to reach a fully extended handstand position. The body should be straight and controlled, with legs together and arms locked, balancing in the handstand above the bar.
Judging Points:
Gymnasts may perform this skill with legs together or straddled.
In this skill, the gymnast casts on the bars or apparatus, transitions into a handstand position, and performs a 1/1 twist (a full 360-degree rotation) in the handstand before finishing.
Key Points:
Strong Cast: The gymnast initiates the movement with a powerful and controlled cast from the apparatus, achieving proper height and straight arms.
Smooth Handstand Entry: From the cast, the gymnast transitions seamlessly into a straight and stable handstand position.
1/1 Twist Execution: The gymnast then rotates 360 degrees (1/1 twist) in the handstand, ensuring the rotation is clean and well-controlled.
The Cast to Horizontal is a foundational skill in both men’s and women’s artistic gymnastics performed on bars. It involves pushing away from the bar into a horizontal position with the body fully extended and parallel to the floor. This skill is crucial for progressing to more advanced bar routines and helps build strength, coordination, and body control.
Coaching Points:
Start Position: Begin from a support position on the bar, with arms straight, shoulders pressed down, and body hollowed slightly. The gymnast should tighten their core, glutes, and legs to prepare for a smooth lift.
Hip Drive and Shoulder Angle: Instruct the gymnast to lean forward slightly over the bar while driving the hips upward and away from the bar. Focus on opening the shoulder angle without losing core tension.
Leg Control: Encourage a straight leg lift with toes pointed throughout the cast. Legs should stay together, avoiding any bend at the knees for a clean line.
Body Line and Extension: At the peak of the cast, the gymnast should reach a horizontal line (body parallel to the floor) with arms straight, shoulders fully extended, and body in a tight, straight line.
Controlled Descent: After reaching the horizontal position, coach the gymnast to control the return back to the bar or transition to the next skill, maintaining the core tension for a smooth, stable descent.
Judging Points:
Horizontal Body Position: The body should reach at least horizontal (parallel to the floor) to avoid deductions. Judges will assess how close the gymnast comes to achieving this position.
Body Tightness and Alignment: The gymnast should maintain a straight line from head to toe, with no arching or piking in the hips. A slight hollow position is ideal, with legs together and toes pointed.
Shoulder Angle: Full extension in the shoulders is expected, with no excessive bending of the arms. Proper shoulder position is essential for strength and stability in the cast.
Controlled Execution: Any jerky movements, loss of control, or failure to maintain tightness will result in deductions. The cast should be smooth and controlled both in the lift and descent.
Finish Position: The skill should end with a stable return to the bar or into the next movement in the routine. Maintaining control on the way back down is essential to avoid any balance loss or wobbling.
Frequently Asked Questions:
Do you have any tips regarding casts and implementing them into competitions?
Yes, encourage the gymnasts to cast as high as they can and to always cast slightly above the threshold to guarantee the skill has been awarded the difficulty value.
The cast to land dismount off the low bar is a foundational skill in women’s artistic gymnastics. This dismount involves executing a cast from the low bar and transitioning into a landing position. The skill is to support the younger gymnasts on Bars, by adding an easy to achieve dismount.
Skill Type: Dismount
Coaching Points:
Preparation and Grip: The gymnast should start by gripping the low bar firmly, positioning their hands slightly wider than shoulder-width apart. A strong grip is essential for control throughout the movement.
Cast Motion: Initiate the cast by engaging the shoulders and pulling the body upward. The gymnast should aim to create a strong, vertical cast, keeping the legs together and maintaining a tight core throughout the movement.
Body Position: As the gymnast casts, they should focus on keeping their body straight with minimal arching. The hips should rise above the bar to achieve maximum height in the cast.
Transition to Dismount: As the cast reaches its peak, the gymnast should begin to prepare for the landing. This involves tucking the knees toward the chest slightly and shifting their gaze toward the landing area.
Landing Technique: The dismount should be executed with control, ensuring the gymnast lands with feet together and stable. Emphasise the importance of using the arms for balance upon landing.
Judging Points:
Execution of the Cast: Judges will look for a clean and controlled cast with a strong upward motion. Deductions will be made for any bent arms, poor body alignment, or lack of height in the cast.
Body Control: The gymnast must maintain a straight body position throughout the cast. Any signs of arching or bending at the waist will result in deductions.
Fluidity of the Transition: The movement from the cast to the landing should be smooth and fluid. Any hesitations or awkward positions will incur penalties.
Dismount Execution: The landing should be executed cleanly and confidently. Judges will evaluate the gymnast’s body position upon landing—landing should be performed with feet together and minimal movement.
Stability upon Landing: A strong, controlled landing is essential. Any steps, wobbles, or falls will result in deductions, indicating a lack of control during the dismount.
The gymnast performs a light and controlled leap, bringing one leg up bent at the knee, followed by the opposite leg. Both legs should achieve an even height, creating a smooth, flowing motion. Arms are used for balance and style, and the leap finishes with a controlled landing on both feet.
Skill Type: Leap
Key Points:
Legs: Both legs bend at the knee, reaching a consistent height, with the trailing leg following closely after the leading leg.
Posture: Maintain an upright torso and an extended body line.
Arms: Should move gracefully and assist in maintaining balance.
Landing: Soft and controlled, with feet together or as appropriate for choreography.
The Catleap 1 1/2 is a dynamic beam or floor leap where the gymnast takes off into the air, performing a 1 1/2 twist (540-degree rotation) while maintaining a clean and precise catleap position. This skill combines rotational control, height, flexibility, and balance, adding both technical difficulty and artistic flair to routines.
A cat leap 1/1 is a gymnastics leap where the gymnast brings each leg up in a bent position while performing a full 360-degree turn in the air. It’s commonly performed on the beam or floor and requires control and balance to complete the full twist while keeping the legs in the “prancing” motion.
Skill Type: Leap
Judging Points:
The gymnast must complete the 1/1 turn to be credited the C Value.
If the turn is not completed, the skill will be downgraded to a B.
The gymnast begins with a preparatory step and leaps into a cat leap position, bringing one leg up bent at the knee, followed by the opposite leg. During the leap, the gymnast completes a 1/2 turn in the air, ensuring height, control, and proper body alignment, before landing gracefully on both feet.
Skill Type: Leap
Key Points:
Leg Positions: Both legs should lift bent at the knee, reaching even height. The trailing leg should follow the leading leg smoothly.
Turn Execution: Complete a clean 1/2 turn while maintaining balance and coordination.
Arms and Posture: Arms should assist the turn and provide balance; the torso must remain upright throughout.
Landing: Land softly and with control, showing good posture.
The Change Leg 1/1 Turn is an advanced floor or beam skill in women’s artistic gymnastics that combines rotation, flexibility, and control. In this element, the gymnast performs a 360-degree turn (1 full rotation) while changing legs mid-air, showcasing spatial awareness, balance, and elegance.
The Change Leg 1/2 Turn is a dynamic gymnastics skill often performed on the floor or beam, requiring rotation, flexibility, and control. In this element, the gymnast performs a 180-degree turn (1/2 rotation) in the air while simultaneously changing legs, showcasing balance, precision, and spatial awareness.
The Change Leg 1/4 Leap is a dynamic leap where the gymnast takes off with one leg leading, changes legs in mid-air, and lands with a 1/4 turn. This skill is often performed on both the floor and beam, showcasing agility, flexibility, and balance.
Skill Type: Leap
Key Points
Starting Position:
For both floor and beam, the gymnast starts with a strong running or standing position.
The arms should be lifted overhead, and the core should be tight to maintain balance and control.
Takeoff:
The gymnast pushes off the floor or beam with power, engaging the legs and arms to maximize height.
During takeoff, one leg leads the movement while the other prepares to switch mid-air.
Mid-Air Change Leg:
In the air, the gymnast transitions by swapping the leading leg, creating a visually clean change.
A 1/4 turn is executed mid-air before landing, turning the body 90 degrees in the desired direction.
Landing:
The gymnast should aim to land in a balanced position, maintaining a clean stance with feet shoulder-width apart.
Focus on absorbing the landing with bent knees and a slight bend in the hips to cushion the impact, ensuring stability.
The change leg leap is a dynamic and visually impressive skill where the gymnast takes off and splits their legs into a full split position while switching which leg is forward mid-air. This means transitioning from having one leg in front to the other leg in front during the leap. Performed on the floor, it focuses on height, form, and flexibility. On the beam, it requires exceptional balance, accuracy, and a controlled landing due to the narrow surface.
The Change Leg Ring Leap is a dynamic and artistic movement in women’s gymnastics, performed on the floor or beam. This skill combines power, flexibility, spatial awareness, and aesthetic form, showcasing a gymnast’s grace, strength, and control.
The gymnast begins with a controlled leap onto the beam, transitioning smoothly into a split leap (Change Leg). As the leap finishes, the gymnast extends one leg behind into a balanced arabesque position, showcasing grace, flexibility, and control. This mount highlights artistry and precision while entering the beam routine.
The Change Leg Ring 1/1 Floor Leap is a dynamic and visually impressive floor skill that combines explosive power, flexibility, and precision. This leap is a showcase element often seen in artistic gymnastics routines, requiring excellent control, form, and spatial awareness. The skill demonstrates a gymnast’s ability to execute a challenging rotation while maintaining grace and composure.
A chin-up is an upper body strength exercise where the gymnast grasps a bar with their palms facing towards them (underhand grip), typically shoulder-width apart. Starting from a hanging position with arms fully extended, they pull their body upward until their chin clears the bar. The movement focuses on engaging the biceps, shoulders, and upper back muscles. After reaching the top, the gymnast lowers themselves back down in a controlled manner to the starting position. Chin-ups help improve upper body strength and are commonly used in gymnastics training.
The Chip-Up Circle Over is a common entry-level skill for young gymnasts on the bar, often used to teach body awareness, strength, and coordination. The gymnast begins with hands on the bar, using momentum and strength to circle over the bar, assisted by a springboard for extra height and power. This skill helps build confidence and prepares gymnasts for more advanced transitions onto and around the bar.
Skill Type: Mount:
Coaching Points:
Start Position: The gymnast begins standing on a springboard in front of the bar. Ensure their hands are shoulder-width apart, gripping the bar firmly with arms slightly bent.
Power and Timing: Instruct the gymnast to jump from the springboard and pull up with chin over the Bar using core and shoulder strength to drive the hips up and over the bar.
Body Tension: Encourage a tight core and straight body line throughout the motion. The legs should remain together and toes pointed for a clean, controlled movement.
Head and Hip Positioning: As the gymnast reaches the bar, emphasize lifting the hips high while keeping the head neutral to allow a smooth transition over the bar.
Controlled Finish: Coach the gymnast to complete the skill with a controlled dismount or a stable hang from the bar. The goal is to maintain body tension throughout for a smooth and controlled descent or landing.
Judging Points:
Form and Body Line: Judges will look for a tight body line with no bending in the hips or knees. Straight legs and pointed toes are essential for a polished look.
Hip Height and Control: The hips should reach a height that allows a smooth circle over the bar without unnecessary swinging or losing control.
Smooth Transition Over the Bar: The gymnast should avoid any abrupt movements or jerks when circling over, displaying a seamless flow through the skill.
Finish Position: The end of the skill should be controlled, whether in a hang position or a smooth descent. Excessive movement or loss of balance in the finish will lead to deductions.
Use of the Springboard: Judges expect the springboard to be used effectively for height, not over-relied upon. The gymnast should still display control and strength as they transition over the bar.
FREQUENTLY ASKED QUESTIONS:
If my gymnast circle’s over the Bar without the chip up, can that count as a chip up circle over?
Unfortunately no, the Judges need to see a clear chin over the Bar in order to award the difficulty value for the skill.
The Chip-Up Circle Over on bars, performed without a springboard, is an introductory bar transition that requires the gymnast to generate enough power from a hanging start to circle over the bar. This skill builds upper body strength, timing, and technique, serving as a stepping stone for more advanced bar movements.
Skill Type: Mount
Coaching Points:
Start Position: Begin with the gymnast hanging on the bar, hands shoulder-width apart. Emphasize an engaged core, with legs straight and toes pointed.
Initiating the Pull: Encourage a strong pull-up motion, using the shoulders and back to lift the torso towards the bar. Timing here is crucial to transition into the circle.
Hip Drive: The gymnast should lead with the hips, pushing them upwards while pulling the bar down to create a circular motion around the bar.
Body Control: Maintain a straight body line with tight core engagement throughout the circle to prevent swinging or loss of control. Legs stay together, and toes should remain pointed.
Finish Position: Coach the gymnast to complete the skill by circling over the bar and landing in a stable hang position or controlled dismount, ensuring a smooth and steady finish.
Judging Points:
Form and Body Line: Judges will assess for straight legs, pointed toes, and a strong, tight body line throughout the motion. Bent legs or a broken body line will incur deductions.
Height and Power: The gymnast should generate enough lift and hip drive to smoothly circle over the bar without relying on momentum from swinging.
Smoothness of Movement: The transition around the bar should be fluid, with no stalling or jerking. A controlled, continuous movement is key to a high score.
Finish Control: The end of the skill should be controlled, with a steady landing in a hang or dismount position. Swinging or loss of balance at the finish can result in deductions.
Strength and Technique: Performing this skill without a springboard requires visible strength and technique, which judges will consider in evaluating execution.
Frequently Asked Questions:
If my gymnast circle’s over the Bar without the chip up, can that count as a chip up circle over?
Unfortunately no, the Judges need to see a clear chin over the Bar in order to award the difficulty value for the skill.
A circle up mount on the balance beam is a skill where the gymnast uses momentum to swing up and mount the beam, finishing in a front support position.
The gymnast starts standing beside the beam, facing it. They place both hands on the beam and kick one leg forward and upward to initiate a circular motion around the beam. As the leg swings, the gymnast’s body follows in a controlled circle, with the other leg joining in the swing. The momentum from the swing helps lift the gymnast’s hips above the beam.
As the legs continue the circular motion, the gymnast shifts their weight forward, bringing their body up and over the beam. They finish by pressing down on the beam with their hands, extending their arms, and landing in a front support position with their hips level, legs straight, and toes pointed behind them. This position sets the gymnast up for the next move in their routine.
The Clear Hip to Handstand skill starts in a handstand dish shape position on the bar. The gymnast transitions smoothly into a clear hip motion, moving around the bar, and then pushes back up into a stable, upright handstand position at the top.
Skill Type: Circling Element
Key Points:
Starting Position:
Begin in a straight handstand shape maintaining a tight and controlled body position.
The body should be strong, ready to execute a dish shape for the circle.
Clear Hip Motion:
The gymnast clears their hips around the bar, maintaining a fluid and tight dish shape.
The hips should move cleanly and efficiently around the bar with a strong, controlled motion.
The gymnast must lean back to gain speed to initiate the handstand.
Return to Handstand:
From the clear hip position, the gymnast pushes through their shoulders and arms to return into a vertical, stable handstand position.
Maintain straight arms, legs together, and a tight, elongated form.
In this skill, the gymnast performs a clear hip movement on the bars, transitioning into a handstand while executing a 1/1 twist (360-degree turn) in the process.
Skill Type: Circling Element
Key Points:
Clear Hip Entry: The gymnast smoothly transitions into a clear hip movement on the bars, keeping a strong and straight body position throughout.
Handstand Transition with 1/1 Twist: From the clear hip, the gymnast twists 360 degrees (1/1 turn) into a stable, well-aligned handstand position.
In this skill, the gymnast performs a clear hip movement on the bars, transitioning smoothly into a handstand with a 1/2 twist. The entry begins with a strong cast and continues into a dynamic movement through a clear hip, culminating in a stable handstand position with a half-turn twist.
Skill Type: Circling Element
Key Points:
Clear Hip Entry:
The gymnast starts from a supported position on the bars and performs a clear hip movement.
The hips clear the bar fully, with a tight, controlled motion ensuring a strong upward trajectory.
Handstand Transition:
After clearing the hips, the gymnast pushes into the handstand position with force and control.
A 1/2 twist is added as the hands move into a stable vertical line.
Handstand Finish:
The gymnast maintains a straight, aligned handstand position with arms locked and shoulders engaged.
A secure and balanced finish ensures that the twist does not compromise the handstand stability.
The Clear Hip to Horizontal is a bar skill where the gymnast transitions from a clear hip motion into a horizontal position on the bar. This skill focuses on control, form, and dynamic strength, requiring a strong connection between the hips and shoulders to achieve a stable, precise horizontal line across the bar.
Skill Type: Circling Element
Key Points:
Starting Position:
The gymnast begins the skill hanging on the bar with arms fully extended.
The body is tight, and the core is engaged, ensuring a stable foundation.
Clear Hip Motion:
The gymnast performs a clear hip by swinging the legs upward and through the hips while maintaining a straight body position.
The core strength and shoulder engagement are crucial to lifting and achieving the clear hip position with control.
Transition to Horizontal:
From the clear hip position, the gymnast moves into a horizontal line across the bar, ensuring that the body remains straight and level.
Legs should be extended fully, and the torso should be tight, forming a straight, horizontal alignment.
Finishing the Skill:
The gymnast should show the horizontal position to ensure credit for the skill is obtained.
A controlled and precise transition back to a bar hold or catch maintains good form and technique.
The D-Hold on the floor is a static strength element where the gymnast holds a deep tuck position, balancing on their hands while lifting their body off the ground. It demonstrates core strength, shoulder stability, and body control.
Skill Type: Non Acrobatic Skill
Judging Points:
Hold Duration: The D-Hold must be held completely still for at least 2 seconds to receive credit.
Body Form: Deductions apply for bent arms, an uneven tuck, or failure to maintain a tight, clean shape.
Control: Wobbling, lack of balance, or feet touching the floor during the hold will result in execution deductions.
Hand Placement: Hands should remain stable and not slide or lift during the hold.
The Dead Man Drop is an advanced and dynamic floor skill in men’s artistic gymnastics. It combines speed, height, rotation, and precision, showcasing a gymnast’s commitment, core strength, and spatial awareness. This skill requires confidence, control, and the ability to execute a clean, fast-paced drop while maintaining alignment and composure.
The Diamidov on parallel bars is an advanced and dynamic skill in men’s artistic gymnastics. This skill demonstrates a gymnast’s strength, rotational speed, upper body control, and spatial awareness. In this element, the gymnast transitions through a complex backward rotation, showcasing a combination of power, precision, and control. The Diamidov is a crucial element for connecting dynamic movements with seamless transitions and balance.
The Dips to 90 on the parallel bars is a fundamental strength and control element in men’s artistic gymnastics. In this skill, the gymnast lowers his body into a 90-degree elbow position while maintaining a stable support on the bars. It demonstrates upper body strength, shoulder stability, and body control.
The dish undershoot dismount is an essential skill in women’s artistic gymnastics, particularly on the uneven bars. This dismount involves transitioning from a dish position (a horizontal hold with the body shaped like a “dish”) into a controlled landing. It showcases the gymnast’s strength, body control, and timing, making it a vital component of competitive routines.
Skill Type: Dismount
Coaching Points:
Preparation: Before executing the dismount, the gymnast should ensure they have a solid grip on the bar, maintaining a shoulder-width hand placement for optimal control.
Dish Position: From the Bar, the gymnast should achieve a dish shape by engaging the core and lifting the legs to create a front prone shape.
Initiate the Undershoot: To begin the dismount, the gymnast should draw their legs toward the bar while simultaneously lifting their chest. This movement should be fluid and controlled, allowing the body to rotate over the bar.
Focus on Timing: Timing is crucial for the undershoot. The gymnast should aim to release from the bar at the peak of the dish position, generating upward momentum for a clean dismount.
Landing Technique: As the gymnast transitions from the dish position, they should prepare for landing by tucking their knees slightly and focusing on the landing area. Feet should be pointed and close together for a clean finish.
Judging Points:
Execution of the Dish Position: Judges will assess the quality of the dish hold, looking for a well-formed body shape with minimal arching or bending. Deductions will be applied for poor form or instability.
Fluidity of the Transition: The movement from the dish position to the undershoot should be smooth and controlled. Any hesitations, pauses, or jerky motions will result in penalties.
Control During Release: The timing of the release is critical. Judges will look for a clean separation from the bar without excessive swinging or loss of body position.
Dismount Execution: A successful dismount should be performed with control and balance. Gymnasts must aim to land with feet together, and a strong landing position is essential to minimise deductions.
Stability upon Landing: Judges will evaluate the gymnast’s ability to hold the landing position without stepping, stumbling, or falling. Any signs of instability will result in deductions.
The Dismount Between the Bars is a crucial dynamic dismount in men’s artistic gymnastics. It demonstrates control, precision, and composure, requiring the gymnast to showcase proper technique, balance, and spatial awareness as they land safely and cleanly between the bars. This dismount connects performance elements on the bars with a controlled and stable exit.
The Double Front Somersault is an advanced floor skill where the gymnast performs two full forward rotations (720 degrees) in a tucked or pike position in the air. This skill demonstrates power, rotational speed, height, and body control, adding significant difficulty and impact to a floor routine.
The gymnast performs a double somersault with two full rotations in a tucked or piked position. In a tucked version, the knees are pulled tightly into the chest, maintaining a compact shape. In a piked version, the hips remain straight, and the legs are extended while folding at the waist. This can be executed at the end of a floor tumble or off the bars as a dismount. Precision, timing, and body control are crucial to ensure a clean landing.
The Drop Shoot to Upper Arm is an advanced dynamic skill in men’s artistic gymnastics on the parallel bars. This skill combines momentum, power, and spatial control, showcasing a gymnast’s ability to execute a dynamic downward motion into a precise and stable support on the upper arms.
In this skill, the gymnast transitions from a forward rotating movement (endo) into a stable, vertical handstand position. The endo is executed in a reverse-grip on the bars, followed by a smooth and controlled upward motion into a straight handstand.
Skill Type: Circling Element
Key Points:
Endo Entry:
The gymnast starts in a reverse grip on the bar.
A smooth endo movement is performed, rotating forward while maintaining a strong body position and momentum.
Transition to Handstand:
As the endo reaches its peak, the gymnast pushes strongly into a vertical handstand position.
Maintaining a tight and aligned body shape ensures proper upward energy transfer.
Handstand Finish:
The gymnast must achieve a clean, vertical handstand with arms straight and shoulders locked.
A stable balance without wobbling or losing alignment is crucial.
In this skill, the gymnast performs an endo (a forward rolling movement) into a stalder position in reverse grip on the bars. From there, they smoothly transition into a handstand while executing a 1/2 twist (180-degree turn).
The Face Vault Above Horizontal is an advanced and visually impressive skill in men’s artistic gymnastics on the parallel bars. In this dynamic transition, the gymnast performs a powerful forward vault with a precise, upward motion, maintaining control, spatial orientation, and body alignment. This skill combines strength, rotation, grip control, and spatial awareness, showcasing the gymnast’s technical prowess and composure.
Skill Type: Dismount
Judging Points:
Judges assess the force and explosiveness of the push-off, looking for height, speed, and a clean ascent.
Any loss of grip, weak push-off, or poor trajectory results in execution deductions.
The gymnast’s ability to perform the vault rotation smoothly and precisely while staying above the horizontal plane is crucial.
Incomplete rotations, poor orientation, or sloppy form reduce the skill’s overall visual and technical quality.
Judges look for straight legs, pointed toes, and a compact core, ensuring a clean and compact body position.
Bent knees, unclean rotations, or any form deviations impact the execution score.
A controlled landing on the bars should reflect balance, core strength, and composure, with a stable grip and minimal movement.
Judges reward a gymnast who lands with a strong, upright stance, demonstrating confidence and control.
The Face Vault in Handstand is a dynamic and challenging transition skill in men’s artistic gymnastics on the parallel bars. In this skill, the gymnast transitions into an airborne vault while performing a handstand, showcasing upper body strength, control, spatial awareness, and precise timing. The element demonstrates a combination of strength, balance, and dynamic control, crucial for linking into more complex routines.
Skill Type: Dismount
Judging Points:
Judges assess the initial handstand position for straight alignment, shoulder engagement, and stable grip.
Any deviation in form, bent arms, or loss of balance at the setup stage affects the execution score.
The airborne face vault should be smooth and well-controlled, with a proper trajectory and quick rotation.
Incomplete rotation, instability, or poor spatial orientation will result in deductions.
A stable landing on the bars should show a solid grip and control, with minimal adjustments or wobbles.
Smooth absorption of impact, upright alignment, and a clean finish reflect the gymnast’s technical mastery and composure.
The Flank Vault on the parallel bars is a dynamic and technical skill in men’s artistic gymnastics. In this skill, the gymnast transitions over the bars using a sideways rotation, showcasing upper body strength, spatial awareness, timing, and control. It serves as a powerful connection element or dismount in parallel bars routines, linking dynamic movements with precision and fluidity.
Skill Type: Dismount
Judging Points:
Judges look for a strong, controlled push-off, with sufficient height and speed.
Any issues with grip, arm extension, or weak takeoff performance result in deductions.
A successful flank vault should have a clean, tight rotation, with a smooth trajectory and compact body position.
Incomplete rotation, wobbles, or poor orientation in the air would result in a decrease in execution points.
Throughout the movement, the gymnast should maintain straight legs, pointed toes, and a compact core.
Bent limbs, misaligned shoulders, or poor form break the aesthetic and technical requirements of the skill.
A controlled landing reflects balance, composure, and overall control, with a strong regrip and minimal adjustments.
Judges reward a stable finish, where the gymnast seamlessly transitions onto the bars without instability.
The Flank Vault Above Horizontal is an advanced and dynamic skill in men’s artistic gymnastics performed on the parallel bars. This element requires the gymnast to transition smoothly over the bars with a powerful push-off and a precise rotational motion, showcasing upper body strength, spatial awareness, timing, and control. The skill highlights a gymnast’s ability to combine strength, rotation, and balance into a seamless and visually clean transition.
Skill Type: Dismount
Judging Points:
Judges evaluate the power and cleanliness of the push-off, looking for a strong, stable lift and an even, controlled ascent.
Any loss of grip, poor timing, or weak takeoff will result in deductions.
The gymnast’s ability to maintain a smooth, compact rotation while staying above the horizontal plane is crucial.
Incomplete rotation, misalignment, or poor trajectory reduce the overall execution score.
A clean, tight body position with straight legs, pointed toes, and a compact core is required throughout the movement.
Bent limbs, sloppy rotations, or any misaligned form elements will result in deductions.
A stable, controlled landing demonstrates upper body strength, balance, and composure.
A successful finish must show minimal adjustments, a secure grip, and a strong, upright stance.
The Flick to One Foot on the beam is a precise and dynamic skill where the gymnast transitions from a flick entry into a stable landing on a single foot. This skill requires balance, control, and spatial awareness, showcasing a high level of technical ability and composure.
A flick to one is a backward handspring where the gymnast drives through their legs, pushes off their hands, splits their legs in the middle of the skill and lands on one foot. This skill is often used to connect directly into another, or for a beam connection.
Skill Type: Acro
Judging Points:
Deductions may occur for bent arms, bent knee’s, lack of height, insufficient control on landing, or a break in the flow of a beam connection.
The Flick to Two Feet on the beam is a fundamental yet essential skill in beam routines. It involves a quick, dynamic entry from a back handspring or flick movement that results in a stable landing on both feet. This skill highlights balance, precision, and spatial awareness.
A flick to two feet on the floor is a backward handspring where the gymnast drives through their legs, pushes off their hands, and lands cleanly on two feet. It’s commonly used as a linking skill in tumbling passes, providing momentum for the next move.
Skill Type: Acro
Judging points:
Deductions may occur for bent arms, lack of height, insufficient control on landing, or a break in the flow of the tumbling sequence.
Gymnast stands on a springboard facing away from the Beam. The gymnast then initiates a back handspring to catch the beam in a support position, catching the beam on the forearms nad landing upside down.
A flighted forward roll is an advanced gymnastics move that begins with a jump, where the gymnast momentarily lifts off the ground while rolling forward. The move starts from a standing position, with the gymnast pushing off from their toes and tucking their chin to their chest as they initiate the roll. During the flight phase, the body briefly leaves the ground before landing on the hands and rolling forward. The gymnast completes the roll by bringing their feet down and standing up, finishing with arms extended overhead. This dynamic move adds an element of flair and difficulty to the traditional forward roll
The Flyspring is a dynamic and explosive floor skill in men’s artistic gymnastics. It showcases a gymnast’s power, agility, timing, and control, requiring a combination of strength, flexibility, and coordination. The flyspring is often a crucial transition or setup element in routines, connecting elements with fluidity and demonstrating overall dynamic control.
The forward circle down is a skill used in women’s artistic gymnastics and men’s artistic gymnastics designed to support the younger gymnasts who are newly introduced to the apparatus, particularly on the uneven bars. This skill allows gymnasts to transition smoothly from a forward circle into a controlled dismount off the low bar. It showcases the gymnast’s strength, coordination, and body awareness, making it an essential component of their routine.
Skill Type: Dismount
Coaching Points:
Grip and Positioning: Ensure the gymnast maintains a solid grip on the low bar with hands positioned slightly wider than shoulder-width apart. The body should be engaged and prepared for the circle movement.
Initiate the Forward Circle: The gymnast should begin by swinging their legs forward, tucking the knees slightly to generate momentum. The shoulders should stay over the bar as they initiate the circle.
Body Control: As the gymnast moves through the forward circle, they must maintain a tight core and controlled body position. The legs should remain together and slightly extended, while the hips should rotate around the bar.
Preparation for Dismount: As the gymnast completes the forward circle, they should prepare for the downward motion. Timing is critical; they should begin to extend their legs downward while lifting their chest to facilitate a smooth transition.
Dismount Execution: Upon completing the circle, the gymnast should push off the bar with both hands, maintaining a tight body position. They should aim to land with their feet together and knees slightly bent to absorb the impact.
Judging Points:
Execution of the Forward Circle: Judges will assess the quality and fluidity of the forward circle. The movement should be smooth, with minimal pauses or breaks in form.
Control Throughout the Circle: The gymnast’s body position during the circle is crucial. Judges will look for a tight body shape and engaged core, deducting for any excessive arching or swinging.
Timing of the Dismount: The timing of the push-off is critical. Judges will look for a clean release from the bar without any unnecessary swinging or instability.
Dismount Technique: The gymnast should aim for a controlled landing with feet together. Judges will assess the stability of the landing, deducting for any steps, wobbles, or falls.
Overall Presentation: Judges will consider the overall presentation of the skill, including confidence, poise, and execution quality. A strong presentation can enhance the overall score, while any signs of hesitation or uncertainty will lead to deductions.
The Forward Giant in Reverse Grip is an advanced bar skill where the gymnast performs a full rotation on the bars in a forward direction while starting in a reverse grip position. This skill requires significant upper body strength, timing, and control. This skill can be performed with a straddle if required.
Key Points:
Starting Position:
The gymnast grips the bars in a reverse grip (palms facing away from the body).
A strong cast-off motion and forward swing generate the momentum required for the skill.
Forward Rotation:
The gymnast swings forward, maintaining a tight, streamlined body position to ensure a clean rotation around the bar.
The forward motion creates a continuous, powerful rotation while keeping the arms fully engaged and straight.
Execution of the Giant:
A smooth, controlled rotation around the bar, with arms fully extended and shoulders active.
The gymnast must maintain a straight body alignment and balance throughout the full rotation.
The forward hip circle is a fundamental skill on bars, commonly used in both men’s and women’s gymnastics. In this skill, the gymnast begins in a front support position on the bar, swings forward, and circles around the bar in a full rotation, ending back in the front support position. This skill is essential for developing bar awareness, coordination, and strength.
Skill Type: Circling Element
Coaching Points:
Starting Position: Begin in a strong front support on the bar, with shoulders over the bar, arms extended, core tight, and legs together.
Forward Lean and Drop: To initiate the movement, the gymnast should lean slightly forward, allowing the body to drop in a controlled manner while maintaining a tight body shape.
Core Engagement: Encourage the gymnast to keep their core tight and hips close to the bar throughout the circle to avoid swinging away. This will help maintain control and reduce excess motion.
Timing of the Push: As the gymnast approaches the bottom of the circle, they should push down on the bar with their hands to help drive the body around and back to the top. This timing is essential to maintain momentum and control.
Finishing in Front Support: Remind the gymnast to finish the skill with arms straight and hips touching the bar, back in a strong front support position. This keeps the skill tidy and prepares them for the next movement.
Judging Points:
Body Tightness and Control: The gymnast should maintain a tight, hollow body position without bending at the hips or arching the back. Judges look for a consistent body shape and minimal deviation from the bar.
Close Bar Contact: The gymnast’s hips should stay close to or in contact with the bar throughout the circle. Excessive distance from the bar may lead to deductions for lack of control.
Fluid Motion: The movement should be smooth and continuous, without pauses or jerky motions. Judges will penalise choppy movements or hesitation.
Hand and Arm Position: The gymnast’s arms should remain straight throughout the skill, indicating strength and control. Bent arms or an over-reliance on shoulder movements can lead to deductions.
Return to Support Position: The gymnast should finish in a secure front support position, with straight arms and shoulders above the bar. They should avoid over-rotating or swinging excessively after completing the circle.
A forward roll in gymnastics is a basic tumbling skill that involves a smooth, controlled rotation along the floor. The gymnast starts in a standing position, then bends at the knees and hips, placing their hands on the floor in front of them. They tuck their chin to their chest to protect the neck and push off with their feet, rolling forward over their back in a rounded, smooth motion. As the gymnast completes the roll, they aim to land back on their feet in a squat position, then stand up to finish. This skill develops coordination, body awareness, and control.
Skill type: Acro
Judging points:
The forward roll on Beam are for Level 10 & 9 only.
The forward roll on Floor can be performed tucked, straddled or pike to stand.
In this mount, the gymnast starts by jumping from a springboard into a pike position while in a handstand, transitions into a forward walkover, and lands on the beam. The skill requires a powerful jump, excellent handstand control, flexibility, and balance to ensure a smooth transition into the walkover with a stable finish.
A forward walkover is a gymnastics skill where the gymnast transitions from a standing position into a handstand and then back down to standing while moving forward. The skill begins with the gymnast lunging forward and placing their hands on the ground, followed by kicking up into a handstand. As they shift their weight forward, their legs come down in a controlled motion, allowing them to land back on their feet. The forward walkover showcases balance, control, and flexibility, making it a fundamental element in many routines.
Judging Points:
When performing the skill on the beam the gymnast must land with one foot on the Beam for the skill to be awarded it’s difficulty value.
A one-handed forward walkover starts with the gymnast standing tall and lifting one leg forward while bending at the waist. They reach down to the floor with one hand as they kick their back leg up into the air, followed by the other leg, passing through a handstand position. Throughout the move, only one hand touches the ground for balance. The gymnast then brings their legs down one at a time, finishing in a standing position.
A fouetté hop to arabesque is a gymnastics or dance move where the performer executes a quick turn (fouetté) on one leg, then smoothly transitions into an arabesque position.
Skill Type: Jump
Here’s how it works:
Fouetté Hop: The gymnast hops on one leg while turning, quickly bringing the other leg to the side and around, creating a fluid motion.
Transition to Arabesque: As they complete the turn, the gymnast extends the lifted leg straight back into the arabesque position, with arms extended for balance.
The move combines elegance and control, showcasing strength and grace in both the turn and the arabesque position.
The Four-Hand Walks is a dynamic and challenging skill in men’s artistic gymnastics on the parallel bars. It requires upper body strength, balance, coordination, and spatial awareness, demonstrating a gymnast’s ability to maintain control and stability while walking across the bars on their hands. This skill is often a building block for more complex dynamic transitions and elements on the bars.
A free cartwheel from a run or chasse begins with the gymnast gaining momentum through a run or a series of quick steps (chasse) towards the cartwheel.
Skill Type: Acro
Judging Points:
This skill is not classed as a flighted skill for Floor Requirements and cannot be used.
A free cartwheel is a gymnastics move where the gymnast performs a cartwheel without using any support from their hands, focusing on fluidity and balance.
Skill Type: Acro
Judging Points:
This skill is not classed as a flighted skill for Floor Requirements and cannot be used.
A forward roll performed without hand support (free roll), maintaining control and alignment throughout the movement. The gymnast initiates the roll with a controlled tuck or straight body position and smoothly completes the skill to stand or another element without interruption.
Judging Points:
0.1–0.3 for lack of control or balance.
0.1–0.5 for failure to stay aligned or centered on the beam.
The Free Undershoot is a dynamic and essential transition skill in men’s artistic gymnastics performed on the high bar. In this skill, the gymnast moves off the bar in an airborne transition beneath it, landing either on the bar or in a planned landing position. The Free Undershoot emphasizes upper body strength, timing, spatial awareness, and rotational control.
Skill Type: Dismount
Judging Points:
Deductions are applied if the gymnast does not maintain a compact, fast, and smooth rotation.
Any wobbling, incorrect form, or slow transitions result in a reduction of execution points.
The gymnast must maintain a straight body line, pointed toes, and a strong core throughout the Free Undershoot.
Bent knees, arched back, or breaks in alignment compromise the aesthetic form and stability.
A successful landing demonstrates upper body strength, spatial awareness, and timing control.
Judges look for a controlled, stable finish, free from slipping, unbalanced positions, or misaligned landings.
The Free Undershoot 1/2 Turn is an advanced dynamic transition skill in men’s artistic gymnastics, performed on the high bar. In this skill, the gymnast transitions off the bar into an undershoot while executing a 180-degree (1/2 turn) rotation, showcasing rotational control, spatial awareness, and upper body strength. This element is often incorporated into high-level routines as a crucial transition or combination element.
Judging Points:
A deduction occurs if the gymnast fails to execute a complete 180-degree rotation, showing an incomplete or messy turn.
Any wobbling, uneven rotation, or form breaks reduce the skill’s score.
The gymnast should maintain a tight, controlled shape throughout the free undershoot and turn, with pointed toes, straight legs, and a compact torso.
Judges look for a clean, aesthetic alignment without bent knees, arched back, or loss of form.
A controlled landing or handstand finish demonstrates upper body strength, balance, and composure.
Instability, slipping, or misalignment during the landing or connection phase results in significant deductions.
The Free Walkover is a fundamental gymnastics skill where the gymnast performs a backward walkover without using hands for support, showcasing flexibility, strength, and balance. This skill highlights dynamic movement, control, and spatial awareness on both the beam and floor.
The gymnast performs a free walkover onto the beam without using their hands during the take-off or landing. Instead, they focus on a powerful and clean movement that allows a controlled landing directly into a support position on the beam. This skill highlights balance, flexibility, and body control, with a focus on a smooth, fluid motion across the beam.
The gymnast begins in a squat position, placing their hands flat on the floor in front of them. They lean forward, bending the elbows to create a stable base, and rest their knees on the backs of their upper arms. The feet lift off the floor, and the gymnast balances momentarily in this position.
Skill Type: Balance
Key Points:
Starting Position: Squat with hands firmly planted shoulder-width apart on the floor.
Execution: Engage the core and shift weight forward, keeping the elbows bent and stable. Knees should rest securely on the upper arms.
Balance: Hold the position with feet off the floor and body steady.
In this skill, the gymnast dismounts from the apparatus by performing a front away rotation, entering into a flip or somersault in a forward motion, and performing the dismount while maintaining a strong reverse grip position throughout the movement.
Skill Type: Dismount
Key Points:
Strong Takeoff: A solid push or swing-off to initiate the dismount.
Clean Front Rotation: The gymnast performs a clean forward-away flip or somersault, maintaining good body form and control.
Reverse Grip Control: The gymnast remains in a stable reverse grip position throughout the dismount, finishing with a controlled landing.
The Front Salto to Catch on parallel bars is an advanced, dynamic skill in men’s artistic gymnastics. Performed as part of an above-bar swing combination, it requires the gymnast to execute a powerful front salto rotation while maintaining control and precision, culminating in a seamless catch on the bars. This skill highlights rotational speed, grip strength, spatial awareness, and upper body control.
Skill Type: Above Bar Swing Elements
Judging Points:
Judges assess the power and control of the approach and takeoff, looking for a clean, dynamic launch with sufficient height and speed.
Any instability or loss of grip during takeoff results in deductions.
The front salto must be executed with a tight, fast rotation, maintaining a clean and compact form throughout.
Incomplete rotations, poor orientation, or a loss of height will affect the execution score.
A successful catch should demonstrate a strong grip, stability, and arm engagement.
Any instability or difficulty in regripping the bars compromises the overall execution of the element.
Throughout the rotation and catch, judges look for pointed toes, compact core form, and body alignment.
Deviations in form or sloppy execution result in reduced points.
The Front Salto to Upper Arm on parallel bars is an advanced and dynamic skill in men’s artistic gymnastics. This element requires the gymnast to execute a powerful frontward salto rotation while maintaining tight form, spatial control, and precise landing mechanics to connect seamlessly onto the upper arm position of the bars. It highlights a gymnast’s rotational speed, grip strength, core stability, and upper body control.
Skill Type: Above Bar Swing Elements
Judging Points:
Judges assess the power and explosiveness of the takeoff, focusing on achieving sufficient height and speed.
A weak takeoff, poor trajectory, or loss of grip on the bars results in deductions.
The frontward salto rotation should be executed with a tight, fast, and compact form, ensuring a precise and controlled spin.
Any deviations in alignment, incomplete rotations, or messy transitions compromise the skill’s execution score.
Throughout the rotation and landing, judges look for straight legs, pointed toes, and a compact core, maintaining proper alignment and form.
Bent limbs, misalignment, or poor body shape negatively impact the overall execution score.
A stable landing on the bars in an upper arm position must demonstrate a secure grip, locked shoulders, and controlled arm engagement.
Any instability, wobbles, or adjustments in positioning reduce the overall execution quality.
The Front Somersault Beam Mount is a dynamic and visually impressive beam mount where the gymnast performs a forward somersault directly onto the beam. This element highlights power, height, spatial control, and precise execution.
The Front Somersault is a fundamental floor skill where the gymnast performs a full frontward rotation (360 degrees) while maintaining a straight, extended body position. It demonstrates rotational speed, height, and control while highlighting core strength and alignment.
The Front Somersault 1/2 is a dynamic and challenging tumbling element in men’s and women’s artistic gymnastics. This skill involves a 360-degree forward rotation while maintaining a tight, controlled form. It is a crucial skill in many floor routines, showcasing aerial control, spatial awareness, power, and precision.
The Front Stutz on parallel bars is a dynamic and visually striking element in men’s artistic gymnastics. It demonstrates a gymnast’s strength, control, spatial orientation, and upper body stability. In this skill, the gymnast transitions into a frontward rotation, maintaining a compact and precise form while landing in a stable position on the bars. The Front Stutz is often used to connect more complex movements and showcases a combination of power and technical finesse.
The Front Uprise from Upper Arm is an advanced and dynamic skill in men’s artistic gymnastics on the parallel bars. This element showcases a gymnast’s explosive strength, upper body control, and spatial awareness, requiring a seamless transition from a stable support position on the upper arms into an elevated support or handstand position.
A full spin in gymnastics is a turning skill that involves completing a 360-degree rotation on one foot. The gymnast starts by standing upright with one leg slightly bent and the other leg raised, either in a passé position (with the toe touching the knee of the supporting leg) or extended forward or to the side.
The gymnast initiates the spin by pushing off the floor with the supporting foot, using their arms and core to generate and control the momentum. Throughout the spin, the body remains tall, with the arms typically positioned out to the sides or overhead for balance. The gymnast completes a full rotation (360 degrees) and then lowers the raised foot to the floor to finish the spin smoothly.
This skill requires balance, core strength, and precise control to maintain posture and stability during the turn. Full spins are commonly performed on both the floor and balance beam.
A full spin with the leg at horizontal is a gymnastics move where the gymnast performs a 360-degree turn (full spin) while balancing on one foot. The other leg is extended straight out infront, parallel to the floor (at horizontal level), creating a strong and controlled line.
The Full Spin with Leg Vertical is an elegant and technical skill performed in women’s artistic gymnastics, typically on the floor. It involves a 360-degree rotation while maintaining a vertical leg extension, highlighting the gymnast’s balance, flexibility, and control.
The Gainer Flick is a dynamic skill where the gymnast performs a backwards Flick taking off from one foot. Whether executed on the floor or beam, this skill demonstrates power, control, flexibility, and spatial awareness.
The Gainer Straight Back Dismount is a dynamic and challenging dismount in women’s artistic gymnastics. It involves a powerful backward take-off from the beam into a straight back somersault, demonstrating a gymnast’s strength, spatial awareness, and control. This dismount showcases height, speed, rotation precision, and a stable landing, adding an impressive finish to a beam routine.
A gainer tuck back dismount on the beam is when a gymnast takes off from one foot, either from the side or the end of the beam, and flips backward in a tucked position. Even though they flip backward, their body moves forward as they jump. The gymnast pulls their knees into their chest during the flip and aims to land smoothly on the floor.
The Gienger Roll to Mixed Grip is an advanced dynamic transition skill performed on the high bar in men’s artistic gymnastics. It combines strength, timing, rotation, and precision to seamlessly transition from a backward roll to a mixed grip (one palm facing away, the other facing toward the bar). This skill demonstrates a gymnast’s control, flexibility, and dynamic strength.
Judging Points:
Deductions occur for an incomplete rotation, bent arms, loss of form, or instability during the Gienger Roll.
Any break in the compact shape or wobbling during the transition phase affects the execution score.
A clean, stable transition into the mixed grip position must be held with strong arm engagement and shoulder stability.
Any instability, slipping, or uneven hand placement during the grip change leads to deductions.
The gymnast should maintain a tight, compact shape throughout the rotation and transition, with pointed toes and a straight body line.
Aesthetic form, control, and balance are key to achieving a higher presentation and execution score.
The gymnast performs a 1/1 (360-degree) rotation around the bar in a giant swing either in the forward or backward direction. This skill involves a continuous, powerful rotational movement around the bar with high-speed dynamics and control, showcasing grip strength, rotation technique, and bar connection precision.
The L Grip Giant is a dynamic bar skill where the gymnast performs a giant swing around the bar while using a mixed or L-shaped grip (one hand in an overhand grip and the other in an underhand grip). This requires a strong, controlled rotation, seamless transitions, and a high level of grip strength and coordination.
In this skill, the gymnast performs a giant swing on the bars, then transitions smoothly into a 1/2 twist, landing in a mixed grasp position (one hand in a forward grip and the other in a reverse grip).
Key Points:
Giant Swing:
A strong and well-executed giant swing sets up the momentum and height needed.
Consistent speed and upward motion are crucial for a clean twist and transition.
1/2 Twist Transition:
The gymnast rotates 1/2 during the transition while maintaining control and form.
The twist must be sharp and precise to land correctly into a mixed grasp on the bars.
Mixed Grasp Catch:
One hand in a forward grip and the other in a reverse grip ensures a balanced and secure catch.
Stability, grip strength, and arm positioning are essential for a successful finish.
The gymnast performs a dynamic skill on the uneven bars or high bar, executing a Gienger release and catch with a twist. In this skill, the gymnast releases from the bar, completes a straight back somersault with a 1/2 twist in the air, and then regrabs the bar cleanly. This skill showcases aerial control, twist technique, and strong upper body coordination.
The Glide is a foundational dynamic skill on the parallel bars in men’s artistic gymnastics. It demonstrates momentum control, core stability, and balance, serving as a key building block for more advanced transitions and combinations on the bars. The glide emphasizes the gymnast’s ability to maintain a stable and fluid movement while showcasing strength and composure.
The Handspring to Two Feet is a fundamental but crucial skill in gymnastics, where the gymnast performs a forward handspring and lands cleanly on both feet, showcasing power, control, and body alignment.
The Handspring to One Foot is a dynamic skill where the gymnast performs a forward handspring and lands on just one foot, showcasing balance, control, and precision.
This skill combines power and control. The gymnast performs a handspring off the springboard, extending their body fully into the air, and then lands in a seated position on the beam. The hands push off the springboard with force, and the motion focuses on maintaining height, clean form, and precise landing accuracy on the narrow beam surface.
The gymnast kicks into a controlled handstand and holds the position for 2 seconds. The body is straight, with the arms fully extended and locked, the head neutral, and the core engaged. On the beam, the alignment is directly over the narrow surface, requiring additional balance and precision.
Skill Type: Balance
Key Points:
Entry: Smooth and controlled kick or press into the handstand.
Body Position: A straight line from wrists to toes, with no arching or piking.
Hold: The position must be held for a minimum of 2 seconds to meet the requirement.
Exit: Controlled descent back to the starting position or transition to the next skill.
A handstand in split is an advanced gymnastics skill that combines balance, strength, and flexibility. The gymnast begins in a standard handstand position, balancing on their hands with a straight body, and then extends one leg forward and the other leg backward into a full split. The key to this skill is maintaining control, with both legs fully straight and pointed toes, while keeping the body aligned and stable. This skill showcases not only a gymnast’s ability to hold a handstand but also their flexibility and control in executing a perfect split while inverted.
Skill Type: Balance
Judging Points:
Gymnast must clearly show the handstand in splits to be credited the C Value Balance.
To avoid any confusion we advise coaches to teach this skill by ensuring the gymnast can hold the balance for 2 seconds.
This skill can incur execution faults such as bent knee’s and flexed toes.
Key Coaching Elements:
Balance and Control: Ensure the gymnast has a solid handstand, with arms locked, core engaged, and shoulders aligned over the hands. Mastering a basic handstand is critical before adding a split.
Leg Flexibility: Both front and back leg splits must be fully developed, so regular flexibility training, such as split stretches and lunges, is crucial.
Straight Legs and Pointed Toes: Emphasise straight legs and pointed toes throughout the skill to create clean lines and proper form.
Even Split: Both legs should move equally into the split to maintain the gymnast’s center of gravity.
Controlled Entry: The kick-up into the handstand should be smooth and controlled, with both legs moving to the desired split position gradually.
Hip Alignment: Hips should stay aligned with the body, avoiding twisting or tilting that could affect balance and form.
The Handstand 1 1/2 Pirouette is an impressive floor skill in women’s artistic gymnastics that combines balance, rotation, and control. In this skill, the gymnast performs a 540-degree rotation (1 and a half spins) around her vertical axis while maintaining a stable handstand position before landing.
Skill Type: Balance
Judging Point:
Minimum of 6 hand movements to be credited the D Value. If not, the skill will be downgraded to a C Skill move.
A handstand 1/1 pirouette involves the gymnast starting in a handstand position and performing a full 360-degree turn (one complete rotation) on their hands. The gymnast shifts their weight from one hand to the other while rotating their body, placing their hands in sequence to complete the full turn. This skill requires a high level of balance, strength, and coordination, and is often performed on apparatuses such as the bars or beam.
Skill Type: Balance
Judging points:
Gymnast must complete the 1/1 with a minimum of 4 hand movements.
If the gymnast does not complete the 1/1 the skill will be downgraded to a B.
A handstand 1/2 pirouette involves the gymnast holding a handstand position and then performing a 180-degree (half turn) rotation on their hands. To execute the pirouette, the gymnast shifts their weight onto one hand while turning their body and placing the second hand in a new position to complete the turn. This skill demonstrates strength, balance, and control. It’s commonly performed on apparatuses like bars or beam.
Skill Type: Balance
Judging Points:
The gymnast must complete the 1/2 turn with a minimum of two hand placements.
If the turn is not completed with a minimum of two hand placements it will be downgraded to an A.
The Handstand 2/1 Pirouette is an advanced floor element in women’s artistic gymnastics that combines strength, balance, rotation, and control. In this skill, the gymnast performs a 360-degree handstand rotation followed by an additional 180-degree turn, totaling a 720-degree spin in the air before landing.
Skill Type: Balance
Judging Point:
The skill must be performed with a minimum of 8 hand movements, if not the skill is downgraded to a D Skill move.
The Handstand 3/1 Pirouette is a highly advanced floor skill in women’s artistic gymnastics. It requires a gymnast to perform a 3 full spins (1080-degree rotation) around her vertical axis while in a handstand position before landing cleanly. This element demonstrates extreme strength, balance, speed, and spatial control.
Skill Type: Balance
Judging Point:
The skill must be performed with a minimum of 12 hand movements, if not the skill is downgraded to a D Skill move.
The gymnast starts in a handstand position and transitions into a bridge by opening the shoulders and looking at th floor lowering into the bridge position, the gymnast pushes then through the hands and hips to smoothly stand up on the floor. This requires flexibility, strength, and control to ensure a seamless and stable transition.
The Handstand Forward Roll on the floor is a dynamic and fluid skill that combines a handstand entry with a forward roll. It demonstrates strength, control, and fluidity, requiring balance, spatial awareness, and seamless transitions.
A handstand forward roll is a gymnastics skill that combines a handstand and a forward roll. The gymnast begins by kicking up into a handstand position, with arms straight, legs together, and toes pointed. Once balanced in the handstand, the gymnast tucks their chin towards their chest and rounds their chest as they begin to lower their body. As their head and shoulders touch the floor, they will remain in a shoulder stand position until they tuck their legs into a roll position, maintaining a rounded back. The gymnast then smoothly rolls forward, continuing the motion by pushing off the floor with their hands, and finishes in a standing position.
Skill Type: Acro
Judging Points:
The gymnasts can exit this skill in either tucked, piked or straddled. Judges always recommend to coaches that they select the easiest exit with the least amount of deductions.
Execution points can be lost for the skill including bent arms. and loss of shape in the shoulder stand position.
A handstand forward roll pike to stand begins with the gymnast in a handstand position. From there, they roll forward, tucking their chin and bending at the hips into a pike position. As they roll, they maintain control and keep their legs straight. Once they land on their feet, they transition smoothly to a standing position, finishing with their arms raised overhead. This move combines strength, balance, and flexibility.
The Healy Turn to Mixed Grip is an advanced transition skill in men’s artistic gymnastics performed on the high bar. This dynamic move combines rotation, grip change, and balance, showcasing a gymnast’s strength, control, and spatial awareness. The skill transitions from a Healy Turn (a spinning, rotating movement) into a stable mixed grip position (one palm facing away, one palm facing towards the bar).
Judging Points:
Any lack of speed, an incomplete rotation, bent arms, or loss of form during the Healy Turn will result in deductions.
Maintaining a tight, compact body shape throughout the rotation is essential for a higher execution score.
The transition to the mixed grip must be secure, with no instability or slipping.
Judges look for a seamless and controlled change of grip without any disruption in movement or balance.
A clean, controlled handstand or upright body alignment after the grip change is crucial.
Straight legs, pointed toes, and a tight core contribute to a more aesthetically pleasing and precise execution.
The Hecht Roll is a dynamic and powerful floor skill in men’s artistic gymnastics. This skill combines explosive take-off, height, and a tight rotation, showcasing the gymnast’s strength, control, and spatial awareness. Often a key connecting element, it demonstrates a gymnast’s ability to maintain form, alignment, and balance while transitioning between skills.
An illusion 1/1 is a gymnastics or dance move where the gymnast or dancer performs a full 360-degree turn while leaning forward and extending one leg high in the air. As they spin, the upper body lowers toward the floor, while the lifted leg stays straight and high, creating the illusion of a continuous, fluid spinning motion. The body completes a full turn (1/1) while maintaining balance and control.
Skill Type: Spin
Judging Points:
Skill can be performed with our without hand support.
The Illusion 1/1 Turn (No Hands) is a graceful and challenging skill performed on the floor in women’s artistic gymnastics. It involves a 360-degree turn while the torso lowers and the leg circles overhead in a controlled and seamless motion, without using hands for support.
An illusion 1/2 is a gymnastics or dance move where the gymnast or dancer does a forward pivot while leaning down and extending one leg high in the air. The body spins in a half turn (180 degrees) as the upper body lowers toward the floor, and the extended leg remains straight and high. The move creates the illusion of a smooth spinning motion, with the torso almost horizontal and one leg stretched upward.
The gymnast performs a dynamic release skill on the uneven bars or high bar, executing a Jaeger release and catch. In this skill, the gymnast swings into a powerful release, twists into an arched or piked position in mid-air, and regrabs the bar cleanly. This demonstrates upper body strength, timing, and aerial control.
A Japana in gymnastics is a flexibility skill performed on the floor. The gymnast sits with legs extended straight out to the sides in a wide straddle position. They then lean forward, aiming to bring their chest and stomach as close to the floor as possible while keeping their back flat and legs fully extended. The arms are typically stretched out in front, reaching past the head or resting on the floor. This position showcases the gymnast’s flexibility, especially in the hamstrings, hip flexors, and lower back.
Key Coaching Points:
A good Japana is the key to being able to perform many other skills including Straddle Shoot, Straddle Lever to Handstand, Straddle Cast to Handstand, Stalder etc.
Ensure knee’s and feet are on top and try to not allow them to roll in.
Ensure when practicing the skill, the gymnast is comfortable.
The gymnast mounts the beam by performing a 1/2 twist jump off the springboard, landing with both feet on the beam. This skill requires power, precision, and balance. The gymnast must generate enough height and twist accurately to ensure a controlled and stable landing onto the beam.
The Jump 1/2 Turn to Support on a parallel bars mount is a foundational yet technically significant skill in men’s artistic gymnastics. In this element, the gymnast performs a half-turn in the air after jumping onto the bars, landing in a stable support position. This skill emphasizes timing, grip strength, spatial awareness, and balance, setting the stage for more complex transitions and combinations in parallel bars routines.
Skill Type: Mount
Judging Points:
Judges evaluate the power and explosiveness of the jump, looking for sufficient height, speed, and a clean push-off.
Any loss of grip, poor takeoff form, or lack of height results in deductions.
The half-turn must be quick and well-executed, with the gymnast maintaining a tight, controlled rotation in the air.
Incomplete or messy rotations, poor alignment, or awkward transitions reduce the overall score.
A stable support landing should show straight arms, engaged shoulders, and a clean body line.
Judges assess the gymnast’s ability to maintain balance and composure, with minimal adjustments or instability.
A strong, stable grip on the bars and engaged arms throughout the movement demonstrate technical skill and control.
Weak grip or disengagement of the arms would result in a lower execution score.
A mount where the gymnast jumps onto the beam and lands directly into a box splits position. Hands can be placed in any position for stability and support.
Skill Type: Mount
Key Points:
Approach & Take-off: The gymnast approaches the beam, takes off with a strong jump, and aims to land in a seated box splits position on the beam.
Hand Placement: Hands can be placed wherever the gymnast feels most comfortable and stable.
Alignment & Balance: Focus on achieving a controlled and balanced landing with an even distribution of weight.
Flexibility & Precision: Maintain a clean form in the splits position, ensuring alignment and stability.
The jump to front support is a simple yet fundamental mount onto the balance beam in gymnastics. This mount involves jumping onto the beam from the ground or a springboard and landing in a front support position, with the gymnast’s chest facing down towards the beam and hands gripping the sides for stability. The skill demonstrates control, strength, and precision, and it serves as a starting point for many routines on the balance beam.
Skill Type: Mount
Key Elements of a Jump to Front Support:
Starting Position:
The gymnast begins standing facing the side of the beam, with feet together or slightly apart. The body should be upright, tight, and ready to spring upward.
Jumping to the Beam:
The gymnast initiates the movement by bending the knees slightly and swinging the arms forward and upward to gain momentum.
As the gymnast jumps, they aim to lift their body up and forward onto the beam, keeping the head in a neutral position and eyes focused on the beam.
Landing in Front Support:
The gymnast lands on the beam with hands gripping either side of the beam, just in front of the hips.
The legs are extended behind the gymnast, with the tops of the thighs resting on the beam. The body should form a straight line from shoulders to feet, and the chest is close to or lightly touching the beam.
The core is engaged to maintain stability and prevent sagging or arching of the back.
Stability and Control:
Upon landing, the gymnast should immediately engage their core, shoulders, and arms to maintain a secure position on the beam.
The legs remain together and straight, with toes pointed, emphasizing the clean lines and control required in the front support position.
Transition:
From the front support position, the gymnast can smoothly transition into other movements, such as lifting into a straddle or tuck sit, or performing a press to handstand, depending on the routine’s requirements.
The Jump to Handstand on bars is a dynamic mount skill where the gymnast jumps onto the bars and lands in handstand this skill can be executed with a straddle-up mount, where the gymnast straddles the bars first and then smoothly transitions into the handstand.
The Jump to Handstand 1/1 Turn on bars is a dynamic mount skill where the gymnast jumps onto the bars, turns 360 degrees (1 full turn) while in a handstand position, and lands in a stable support or holds the handstand. It can be executed with a straddle-up mount, where the gymnast straddles the bars first and then smoothly transitions into the handstand with the 1/1 turn.
The Jump to Handstand 1/2 Turn on bars is a dynamic mount skill where the gymnast jumps onto the bars, turns 180 degrees (1 half full turn) while in a handstand position, and lands in a stable support or holds the handstand. It can be executed with a straddle-up mount, where the gymnast straddles the bars first and then smoothly transitions into the handstand with the 1/2 turn.
The Jump to Hang is a fundamental transition skill in men’s artistic gymnastics performed on the high bar. In this skill, the gymnast jumps from the ground or an approach element onto the high bar, establishing a stable hang position. This movement demonstrates timing, grip strength, coordination, and spatial awareness.
Skill Type: Mount
Judging Points:
A successful finish to the jump-to-hang requires the gymnast to maintain balance, a solid grip, and a controlled body position.
Any instability, slipping, or disjointed movement diminishes the execution score.
Gymnasts who require coach assistance will not be penalised for having assistance. .
The gymnast jumps from the springboard onto the beam, performing a split position in the air. They land securely in a split stance on the beam, showing flexibility, balance, and control. This skill demonstrates strong leg strength, extension, and a stable landing.
The gymnast mounts the beam by performing a powerful jump from the springboard or floor, landing in a controlled straddle hold position on the beam. The legs are spread wide into a straddle shape, while hands grasp the beam for stability. The body remains upright with good posture and balance.
Skill Type: Mount
Key Points:
Take-off: A strong, explosive jump with full commitment to the height and direction.
Straddle Shape: Legs should be fully extended in a straight straddle position, forming a solid and symmetrical shape.
Hand Position: Hands should grip the beam securely and assist in stability.
Posture: Maintain a straight back and a tall, balanced stance on the beam.
The Jump to Support Mount is a fundamental and essential skill in men’s artistic gymnastics, serving as a basic yet critical entry element onto the parallel bars. This mount requires a combination of explosive leg strength, balance, core stability, and spatial awareness, showcasing a gymnast’s control and form from the start of their routine.
The Korbut Flick is a dynamic and visually impressive skill often performed on the beam or floor, where the gymnast combines a back handspring entry with a chest roll exit to achieve a visually appealing and challenging element. It showcases power, spatial awareness, and precision.
The Layout on the beam is a high-level gymnastics skill where the gymnast performs a straight, horizontal somersault without any twist, maintaining a fully extended body position. This element demonstrates power, height, control, balance, and spatial awareness.
The Lift to Shoulderstand is an important static and dynamic skill in men’s artistic gymnastics on the parallel bars. This element demonstrates upper body strength, balance, core stability, and precision, showcasing a gymnast’s ability to transition smoothly from a dynamic lift into a controlled and stable shoulderstand position.
The Long Hang Swing is a fundamental dynamic skill on the parallel bars in men’s artistic gymnastics. It builds momentum, core stability, timing, and control, serving as a key foundation for more advanced dynamic transitions and combinations. This skill demonstrates the gymnast’s ability to maintain fluid motion and composure while building energy for subsequent elements.
The Long Swing is a fundamental and dynamic skill in men’s artistic gymnastics on the parallel bars. It demonstrates momentum, core stability, timing, and upper body control, serving as a building block for more advanced dynamic and transitional elements.
The Manna on parallel bars is a high-level strength element in men’s artistic gymnastics. This static hold requires the gymnast to lift their legs into a wide straddle position above horizontal, supported by their hands on the bars. The Manna showcases exceptional core strength, shoulder flexibility, and control.
The Moe is a dynamic bar skill where the gymnast transitions from a handstand in a straddle or pike position onto the bar, then shoots to the high bar, catching it with feet behind. This movement allows the gymnast to initiate an upstart directly into a handstand or transition onto the bar with control and stability.
Skill Type: LB to HB Transition
Key Points:
Handstand Entry:
The gymnast begins in a handstand with a straddle or piked shape around the bar.
A strong push and controlled entry enable a seamless transition onto the bar.
Shooting to the High Bar:
After the entry onto the bar, the gymnast executes a shoot movement, driving upward and shooting straight to the high bar.
The gymnast must catch the high bar with their feet positioned behind them, ensuring a stable and proper alignment to initiate the upstart.
Initiating the Upstart:
A correct catch with feet placed behind allows the gymnast to smoothly transition into the upstart position.
The Moy to Support is an advanced dynamic skill in men’s artistic gymnastics performed on the parallel bars. This element combines explosive strength, control, and spatial awareness, showcasing the gymnast’s ability to execute a dynamic upward movement into a stable support position with precision and stability.
The Moy to Upper Arm is a dynamic and advanced skill in men’s artistic gymnastics on the parallel bars. This element demonstrates a gymnast’s explosive strength, spatial control, and upper body precision, showcasing a seamless transition from a dynamic movement into a stable support position on the upper arms.
A needle scale with hands in gymnastics is an impressive flexibility and balance skill, often performed on the floor or beam. Here’s a breakdown of the movement:
Skill Type: Balance
Coaching Points:
Starting Position:
The gymnast begins standing tall, usually with feet together and arms by the sides or overhead.
Leg Extension:
The gymnast shifts their weight onto one leg while lifting the opposite leg behind them. The lifted leg is extended straight upward as high as possible, aiming to reach a vertical line in relation to the body, similar to a “needle” shape.
Body Position:
The gymnast’s torso lowers forward to maintain balance, creating a split line between the upper body and the extended leg. Ideally, the torso becomes parallel to the floor while the lifted leg points straight up.
Using Hands:
To support the stretch and maintain stability, the gymnast reaches the beam with both hands to grasp the Beam This grip helps keep the leg in a fully extended position while the upper body remains in control.
Finishing:
The gymnast holds this position briefly, demonstrating balance, strength, and flexibility. They then release the leg and return to a standing position with control.
A needle scale with hands highlights the gymnast’s extreme flexibility, especially in the hamstrings and back, while also requiring excellent balance and core strength.
A needle scale with hands in gymnastics is an impressive flexibility and balance skill, often performed on the floor or beam. Here’s a breakdown of the movement:
Skill Type: Balance
Coaching Points:
Starting Position:
The gymnast begins standing tall, usually with feet together and arms by the sides or overhead.
Leg Extension:
The gymnast shifts their weight onto one leg while lifting the opposite leg behind them. The lifted leg is extended straight upward as high as possible, aiming to reach a vertical line in relation to the body, similar to a “needle” shape.
Body Position:
The gymnast’s torso lowers forward to maintain balance, creating a split line between the upper body and the extended leg. Ideally, the torso becomes parallel to the floor while the lifted leg points straight up.
Finishing:
The gymnast holds this position briefly, demonstrating balance, strength, and flexibility. They then release the leg and return to a standing position with control.
A needle scale with hands highlights the gymnast’s extreme flexibility, especially in the hamstrings and back, while also requiring excellent balance and core strength.
An Onodi is a dynamic gymnastics skill performed on floor or beam. It begins with a backward handspring entry but, mid-movement, the gymnast switches direction into a front handspring. This skill combines both backward and forward motion, showcasing coordination, agility, and control. It is a challenging move often performed by advanced gymnasts.
In this skill, the gymnast performs a Pak salto from the high bar, rotating backward into a tucked or piked position, and then transitions smoothly onto the low bar, catching it securely.
Skill Type: HB to LB Transition
Key Points:
Takeoff: A strong push and controlled release from the high bar sets the rotation in motion.
Smooth Pak Salto Rotation: A backward rotation, maintaining a tucked or piked form throughout the salto.
Clean Transition: A precise catch onto the low bar, ensuring a secure and stable grip.
Body Control and Alignment: Keeping a tight form during the rotation helps ensure a clean and fluid transition onto the low bar.
The gymnast performs a Pak salto off the high bar, executing a somersault while transitioning to the low bar. During this skill, the gymnast flips backward into a salto and incorporates a 1/1 (360-degree) twist in mid-air before landing on the low bar. This skill combines aerial control, twisting precision, and bar transition technique.
The Pike Back Somersault on the beam is a challenging gymnastics skill where the gymnast performs a backward somersault with a pike position in the air. This element showcases rotation speed, core strength, balance, and precision while requiring exceptional control on the narrow beam.
A pike fold in gymnastics is a flexibility position where the gymnast sits on the floor with their legs extended straight out in front of them, toes pointed. From this position, the gymnast bends at the hips, reaching their torso forward towards their legs. The goal is to fold the upper body as close to the legs as possible, ideally touching the chest to the thighs and the hands to the feet or beyond. The legs remain straight throughout the movement, and the back stays flat, emphasizing flexibility in the hamstrings and lower back.
The Pike Front Somersault Beam Mount is an advanced and dynamic beam mount where the gymnast performs a forward somersault with a pike position while mounting onto the beam. This element showcases power, precision, flexibility, and control.
The Pike Front Somersault is a dynamic and visually impactful floor skill where the gymnast performs a full frontward rotation (360 degrees) while maintaining a pike position. This element demonstrates rotational speed, height, and body control, along with precision and alignment.
The Pike Hold in Support on the parallel bars is a static strength and balance skill in men’s artistic gymnastics. This skill showcases core strength, upper body stability, and control, highlighting a gymnast’s ability to maintain a precise position with a strong pike shape while supporting their weight on the bars.
A pike jump in gymnastics is a dynamic skill that showcases both strength and flexibility. The gymnast begins from a standing position with feet together. As they jump into the air, they lift their legs straight out in front of them, aiming to bring them as close to their torso as possible, creating a pike position.
During the jump, the legs remain straight and together, with toes pointed, while the gymnast’s upper body bends forward at the hips to reach toward the legs. The arms can either reach toward the toes or stay by the sides to maintain balance and form. The goal is to achieve a sharp, clean pike shape in mid-air before landing softly back on the ground with feet together and body upright. This jump requires core strength, leg power, and precise timing to execute properly.
Skill Type: Jump
Judging tips:
For this move to be credited the A skill, the feet must be above hip height on Floor.
The Pike Jump 1/1 is an advanced dynamic skill where the gymnast performs a full 360-degree rotation (1 full turn) in the air while maintaining a tight pike position. This skill demonstrates rotational speed, height, flexibility, and control.
The Pike Jump 1/2 is a dynamic floor or beam skill where the gymnast performs a half-turn rotation (180 degrees) in the air while maintaining a pike position. This skill showcases rotational speed, flexibility, height, and body control.
The Pike Lever Above Bar is a strength and balance element in men’s artistic gymnastics. In this skill, the gymnast holds a pike position with the legs straight and together, raised above the level of the parallel bars. It demonstrates core strength, flexibility, and control.
Skill Type: Static/Strength Element
Judging Points:
The legs must remain above the height of the bars throughout the hold.
Insufficient elevation results in deductions.
The gymnast should show straight legs, pointed toes, and a tight, controlled posture.
Bending the knees, flexing the feet, or rounding the back will be penalised.
The position must be held motionlessly for at least 2 seconds to fulfil the skill requirement.
Bent elbows or shoulder movement detract from execution.Any visible shaking or instability will result in deductions.
Arms must remain fully extended, and shoulders must stay stable.
The Pike Lift on the high bar is a dynamic skill in men’s artistic gymnastics that showcases upper body strength, control, and coordination. In this skill, the gymnast lifts into a pike position while pulling up onto the high bar, demonstrating a combination of core stability, balance, and grip strength.
Judging Points:
Judges assess the power and control during the pull-up phase, ensuring a smooth, strong ascent onto the bar.
Any loss of grip, slipping, or uneven movement reduces the execution score.
A successful pike lift must demonstrate a tight, well-formed pike position, with straight legs, pointed toes, and hips compact.
Bent knees, lack of form, or lack of alignment affect the visual and technical score.
The gymnast must hold the pike position with composure and balance, avoiding any instability or wavering.
A clean, stable finish with a strong grip and aligned body position ensures a higher execution score.
The Pike Lift to Handstand on parallel bars is a strength and control-intensive skill in men’s artistic gymnastics. In this element, the gymnast transitions from a pike position into a controlled handstand by lifting their legs and torso upward using core strength and precise timing. The skill showcases upper body strength, core stability, and handstand control.
In this skill, the gymnast performs a “pike on” from the low bar, jumping to catch the high bar. Starting from a front support position on the low bar, they fold at the hips into a pike position and push off the bar, aiming for a controlled catch on the high bar.
Skill Type: Transition Skill
Coaching Points:
Front Support Position (Low Bar):
Start with strong front support on the low bar, shoulders slightly in front of the hands.
Keep the core tight, legs together, and toes pointed.
Pike Position Execution:
Swing the legs forward, folding at the hips to create a tight pike shape. Pull the legs toward the chest while keeping them straight.
Push down through the hands as the hips move up over the bar, generating enough lift for the jump to the high bar.
Jump and Transition to High Bar:
Push off the low bar, extending the arms and maintaining a tight pike position as you jump.
Extend the arms and reach toward the high bar with control. Timing is essential here; release from the low bar when the hips are above it.
Keep the eyes focused on the high bar and engage the shoulders to absorb the impact of the catch.
Catch on High Bar:
Catch the bar with straight arms, ensuring shoulders are engaged to stabilize the swing.
Follow through with a slight hollow body to prepare for the next movement or transition.
Judging Points:
Body Shape and Control:
The gymnast should maintain a clean, tight pike position during the “pike on” and show no leg separation.
The transition should look controlled and smooth, with no loose or bent limbs.
Height and Distance of Jump:
The jump should be high enough to allow a controlled, extended reach to the high bar.
Judges will deduct for lack of form in the jump to catch.
Catch Precision:
The catch should be solid, with shoulders active and the body maintaining good shape. Wobbling or loose posture will result in deductions.
Rhythm and Flow:
The entire movement should appear as a single, fluid motion. Pauses or jerky transitions can result in deductions.
A pike or straddle hold in gymnastics is a strength and flexibility skill where the gymnast supports themselves off the ground using their hands while maintaining either a pike or straddle position with their legs.
Pike Hold: In a pike hold, the gymnast sits on the floor with legs together and extended straight out in front of them. They place their hands on the floor beside their hips, then lift their entire body off the ground, keeping the legs straight and toes pointed, with the torso leaning slightly forward.
Straddle Hold: In a straddle hold, the gymnast sits with their legs extended out to the sides in a wide straddle position. They place their hands on the floor between their legs or slightly in front, then lift their body off the ground, maintaining straight legs and pointed toes in the wide V-shape.
Both holds require significant core, hip flexor, and arm strength, as well as flexibility, to keep the body in the correct position while suspended.
Skill Type: Balance/Mount
Judging Points:
The straddle lever hold on Beam is a Balance Skill. For this to be credited a B on Beam the gymnasts legs must be above horizontal.
The straddle lever mount, can be performed from a springboard, Jumping with two feet. The pike lever can also be from a springboard with the gymnast’s back facing the beam. For this to be credited a B on Beam the gymnasts legs must at horizontal.
The Pike or Straddle Lever 1/2 Balance is a static hold where the gymnast maintains a 1/2-turn balance in a pike or straddle lever position. This skill demonstrates balance, core strength, flexibility, and control, requiring precision and stability.
The pike undershoot dismount is a basic yet foundational dismount from the Bar in gymnastics, where the gymnast pikes onto the bar, swings underneath the Bar and then shoots to a straight body landing away from the bar. This skill is often used at beginner levels to help gymnasts develop control in body shapes and safe landings.
Skill type: Dismount
Coaching Points:
Body Shape and Pike Position:
During the swing, tuck the chin slightly and engage the core.
At the highest point of the cast, pull into a pike position by folding at the hips, keeping the legs straight and toes pointed.
Release and Timing:
Release from the bar at the peak of the back swing, extending the arms to let go smoothly while opening into a straight body.
Emphasis on timing: release when the hips are above the low bar, aiming for an arc that lands slightly out from the bar.
Safe Landing Preparation:
Prepare for the landing by extending slightly out of the pike shape just before landing.
Absorb the impact by bending the knees upon landing, ensuring a stable finish.
Judging Points:
Clean Pike Shape:
The gymnast should show a clear pike position, with no bend in the knees and minimal gap between the chest and thighs.
Control and Body Tension:
The undershoot should look controlled and precise, with the gymnast maintaining body tension.
Release Point and Distance:
Release from the bar should be timed correctly so the gymnast lands slightly away from the bar, not too close or too far.
The landing should be controlled, with minimal steps upon landing.
Landing Form:
The gymnast should land softly with feet together, displaying stability and control without major adjustments. Deductions apply for over-rotation or instability on landing.
The Press to Support is a fundamental static skill in men’s artistic gymnastics on the parallel bars. It highlights upper body strength, core stability, balance, and control, showcasing the gymnast’s ability to lift and support his body weight with precision. This skill serves as a building block for advanced transitions and holds on the parallel bars.
The gymnast begins in a prone lying position with hands placed under the shoulders. They push through their arms to lift their body into a plank position, keeping the legs straight and the body aligned. This skill is often used as part of conditioning or transitions in routines.
Key Points:
Starting Position: Body fully extended, hands under shoulders, feet together, and core engaged.
Execution: Push evenly through both arms, maintaining a straight body line without sagging or arching in the back.
Finish: End in a clean plank position with arms fully extended and head neutral.
A ring split jump in gymnastics is when a gymnast jumps into the air with one leg extended straight back and the other leg lifted high above their head in a split position. The arms are typically extended to the sides or upward for balance. This move showcases flexibility and strength, creating a beautiful shape in the air before landing smoothly.
Skill Type: Jump
Judging points:
1, The foot must be inline with the gymnasts head to be credited the value of the skill, if not this skill will be downgraded to a B skill move.
The Ring Leap is an artistic and flexible leap performed on the floor or beam in gymnastics. This skill involves achieving a split position in the air while simultaneously arching the back and bringing the back leg up to create a ring shape with the legs and torso.
The Round Off is a fundamental but essential skill in gymnastics, performed on both the beam and floor. It serves as a powerful transition or take-off element and showcases speed, power, precision, and control. The round-off often connects to more complex elements, demonstrating a gymnast’s ability to maintain flow and rhythm in their routine.
A beginner-friendly dismount where the gymnast performs a round-off on the beam, pushes off their hands, and lands on the floor with control and stability.
Skill Type: Dismount
Key Points:
Round-Off Initiation: Start by approaching the end of the beam, then perform a strong round-off.
Push-Off: As the hands touch the beam, push off powerfully to lift into the dismount.
Flight & Landing: Aim to land on the floor with feet together, knees slightly bent, and weight evenly distributed.
Balance & Control: Focus on maintaining balance and a controlled landing to finish the dismount cleanly.
This mount begins with a round-off performed on a springboard, generating power and rotation. The gymnast then transitions directly into a back handspring (flick) to land on the beam in a standing position. This dynamic skill demonstrates power, coordination, and precise control.
Skill Type: Mount
Judging Points:
Bent arms or lack of control during push-off.
For flight deviation or landing off-centre on the beam.
For unsteadiness or balance corrections.
Deductions or failing to land in a controlled standing position.
Up to 0.5 for significant form breaks or lack of coordination between the phases.
The Round-Off Layout Beam Mount is a dynamic and visually impressive mount in women’s artistic gymnastics. It showcases a combination of power, speed, spatial awareness, and balance, requiring a strong take-off, precise rotation, and a controlled landing. This mount is often a key element in a gymnast’s beam routine, setting the tone for the overall skill and artistry of the performance.
A Russian lever is a strength-based gymnastics skill that showcases core and upper body control. The skill can be performed in either a tucked or straddle position. Here’s a description of both variations:
Skill Type: Balance
Tucked Russian Lever:
Starting Position:
The gymnast begins in a seated position on the floor with hands placed on either side of the hips, palms flat on the ground.
Tuck Position:
The gymnast lifts their body off the floor by pressing down through the hands, tucking the knees tightly to the chest. The back remains parallel to the floor, with the torso slightly leaning forward.
Holding the Lever:
While keeping the knees tucked and close to the chest, the gymnast engages the core and shoulder muscles to hold the body off the ground. The arms remain straight, and the body should stay as still and controlled as possible.
Finishing:
After holding the lever for a moment, the gymnast lowers the body back to the floor with control.
Straddle Russian Lever:
Starting Position:
The gymnast begins seated on the floor with hands placed next to the hips, similar to the tucked lever.
Straddle Position:
As the gymnast lifts their body off the floor, the legs are extended out to the sides in a straddle position, forming a wide “V” shape. The back stays parallel to the floor, and the legs are kept straight with toes pointed.
Holding the Lever:
The gymnast engages the core, shoulders, and arms to hold the body off the ground while maintaining the straddle position. The wider leg placement requires more flexibility and balance.
Finishing:
After holding the position, the gymnast lowers the body back to the floor with control.
Both variations of the Russian lever require significant upper body and core strength, as well as control and balance. The straddle version adds a flexibility challenge, making it a more advanced variation
The Russian Lever on the parallel bars is a critical static skill in men’s artistic gymnastics. It highlights upper body strength, core stability, balance, and technique, demonstrating a gymnast’s control, alignment, and composure. Successfully executing this skill requires a balance of strength, control, and precision.
A scissor kick in gymnastics is a dynamic skill that involves a rapid switch of the legs in mid-air. The gymnast starts by taking off from one foot and kicking one leg forward while the other leg extends backward, creating a split position in the air.
Midway through the jump, the gymnast quickly switches the position of the legs—bringing the front leg backward and the back leg forward—before landing on one foot. The legs remain straight with toes pointed throughout the movement, and the arms are often used to help with balance and aesthetics.
The scissor kick requires good timing, flexibility, and coordination, and is often used in floor routines or as part of dance elements
Skill Type: Leap
Judging Point:
Both legs must kick to horizontal or above to be credited the B Difficulty value, If the legs are below horizontal the skill will b downgraded to an A.
The Shaposhnikova is a dynamic bar skill where the gymnast transitions from the low bar to the high bar with a powerful and fluid movement. This skill typically starts with an entry from either a clear hip or a toe-on position on the low bar. The gymnast then performs a strong release and regrasp onto the high bar, demonstrating exceptional grip strength, control, and body awareness.
The Sheep Jump is a dynamic and visually striking skill where the gymnast leaps into the air with a straddle position while reaching arms and legs outward, mimicking the shape of a sheep. It combines power, flexibility, height, and spatial awareness, adding a distinctive flair to routines on floor or beam.
The Shoot Front Somersault dismount involves a dynamic transition where the gymnast dismounts from a handstand in a pike position onto the bar, then shoots into a front-facing somersault (either tucked or piked). This skill combines speed, tight rotation, and a strong, controlled landing.
Skill Type: Dismount
Key Points:
Handstand Pike Entry:
The gymnast starts in a handstand with a pike position, ensuring a solid and stable handstand hold.
A quick and powerful push-off transitions onto the bar while maintaining a tight pike form.
Shooting into the Somersault:
From the bar, the gymnast quickly rotates into a front-facing somersault, either in a tucked position (knees pulled to the chest) or piked position (legs straight with hips bent).
A fast, clean rotation is crucial for a tight and controlled somersault.
Landing:
The gymnast aims for a precise landing with knees straight, feet fully planted, and arms ready to absorb impact.
A stable landing with good body alignment, balance, and control is necessary for a strong finish.
In this skill, the gymnast starts in a handstand pike position on the bar, then shoots into a front somersault (either tucked or piked), performing a 1/2 twist before landing.
Skill Type: Dismount
Key Points:
Handstand Pike Start: A strong and controlled handstand pike position sets up the entry.
Smooth Shoot Front Somersault: A clean and quick front somersault movement, maintaining a compact form.
1/2 Twist: A precise 180-degree twist integrated into the rotation.
The Shoot Half Swing to Handstand is an advanced bar transition where the gymnast performs a half-turn release from the high bar and lands in a handstand position on the low bar. This skill demonstrates dynamic strength, precision, and excellent body control.
Skill Type: HB to LB Transition
Key Points:
Shoot Half Swing:
The gymnast swings on the high bar, generating a strong and controlled forward motion.
At the peak of the swing, the gymnast releases with a half-turn in the air, rotating 180 degrees.
Flight and Rotation:
The gymnast maintains a tight and streamlined position during the half-turn rotation.
In the air, body alignment and speed are crucial to ensuring a clean handstand entry onto the low bar.
Handstand Landing on Low Bar:
The gymnast lands in a stable handstand position on the low bar, maintaining a strong grip and straight body alignment.
A controlled landing with a clean arm extension and shoulder engagement demonstrates successful execution.
The Shoulder Stand with straight arms on the floor is a static balance skill where the gymnast supports their body weight on their shoulders while keeping their arms extended straight alongside the ears. The goal is to achieve a stable, aligned position with a straight, vertical line from the shoulders to the toes.
The gymnast lifts their body into an inverted position, balancing on the shoulders with arms bent and hands placed on the lower back or hips for support. The legs must be extended straight up toward the ceiling.
Skill Type: Balance for Level 10 & 9 Only
Key Points:
Hand Placement: Hands should support the lower back or hips to help maintain balance.
Body Alignment: Ensure the body is in a straight line from shoulders to toes. The core should be engaged to hold the position.
Shoulder Position: Balance on the shoulders, not the neck, to ensure safety.
Legs: Keep legs together and pointed unless performing a specific leg variation.
Stability: Hold the position steadily without wobbling.
The Shoushanov jump is a dynamic and visually striking gymnastics skill, typically performed on the floor exercise. It can be executed in either a tuck or straddle position, depending on the gymnast’s preference or routine requirements.
Tuck Position: In the tuck version, the gymnast jumps off the floor with both legs bent at the knees and drawn up towards the chest. The arms are often wrapped around the shins or placed in front of the body to help maintain balance. This position creates a compact shape and allows for a quicker rotation.
Straddle Position: In the straddle version, the gymnast leaps into the air and extends the legs outward to the sides in a wide “V” shape. The arms can be extended out to the sides or overhead to assist with balance and enhance the visual line of the jump. This position emphasises flexibility and creates a more open and elegant shape.
Skill Type: Jump
Both variations of the Shoushanov jump highlight the gymnast’s strength, control, and ability to perform complex aerial movements.
The Shoushonova 1/1 Turn is a dynamic and visually striking skill in artistic gymnastics, often performed on the beam, bars, or floor. It highlights a gymnast’s balance, spatial awareness, rotation control, and elegance. Named after the iconic Uzbek gymnast, this skill requires technical precision, composure, and aesthetic grace, showcasing the combination of strength and artistry that is essential in a high-level gymnastics routine.
Skill Type: Jump
Judging Points:
This skill can be performed either tucked, straddled or in a wolf jump.
A side leap is a gymnastics leap where the gymnast leaps sideways with their legs extending into a split position in the air. The leap is performed with the body facing sideways relative to the direction of movement, requiring strength and flexibility to achieve the split while maintaining height and balance. It is commonly seen in beam and floor routines.
The Side Somersault is a dynamic gymnastics skill where the gymnast performs a horizontal rotation to the side while executing a full somersault in the air. This skill highlights rotational speed, spatial awareness, core strength, and balance.
A Sissone in gymnastics is a graceful jump that involves splitting the legs in the air. As they take off from both feet, they extend one leg forward and the other leg backward, creating a split position in mid-air. Ideally the Jump should be thought of as a split jump landing on one leg, the landing is an arabesque shape with the chest lifted and always landing on a bent leg. The Sissone is often used in floor routines or on the balance beam, adding elegance and dynamism to the performance.
The Sole Circle (Piked) on the low bar is a dynamic and controlled bar movement where the gymnast performs a piked shape while executing a full circle around the low bar, ensuring a stable, continuous motion. This skill emphasizes strength, control, and proper technique throughout the entire movement.
Skill Type: Transition
Key Points:
Initiation in Piked Shape:
The gymnast begins by positioning themselves in a solid, compact piked shape on the low bar.
The legs should remain straight and the core engaged to maintain stability.
Performing the Circle:
The gymnast pushes and swings around the bar in a controlled, continuous circle while maintaining the piked shape.
Arms remain strong and extended as the gymnast pivots around the bar, completing a full circular motion around it.
Controlled Dismount or Continuation:
The movement should finish with a clean, stable catch or a dismount from the low bar.
Proper form and alignment are maintained throughout the skill, with a tight core and straight legs.
The Spin 1 1/2 (Leg at Horizontal) is a turning element performed on the floor in women’s artistic gymnastics. This skill requires completing 540 degrees (1 1/2 rotations) on one leg while the free leg remains extended at horizontal, showcasing balance, precision, and artistry.
The Spin 1 1/2 Turn with Leg Vertical is an artistic skill commonly performed in women’s artistic gymnastics on the floor. This skill combines a 540-degree (1 1/2 rotations) spin with a vertically extended leg, showcasing balance, flexibility, and control.
The Spin 2/1 (Leg at Horizontal) is an advanced turning element performed on the floor in women’s artistic gymnastics. It involves a 720-degree spin (two full rotations) executed on one leg while the free leg is extended horizontally in front or to the side, showcasing balance, control, and artistic elegance.
The Spin 2/1 Turn with Leg Vertical is an elegant and challenging skill performed in women’s artistic gymnastics on the floor. This skill involves a 720-degree (2 full turns) rotation while maintaining one leg extended vertically, emphasizing flexibility, control, and balance.
A split jump in gymnastics is a dynamic leap that showcases flexibility and power. The gymnast begins by jumping from two feet, kicking both legs out into a split position while airborne. The front leg extends forward, and the back leg stretches behind, aiming to create a 180-degree split. Both legs remain straight, with toes pointed, and the arms extended out to the sides.
The gymnast lands softly on both feet, ensuring control and balance upon completing the jump. This skill highlights the gymnast’s flexibility and is often performed on the floor or balance beam.
The Split Jump 1/1 Turn is a dynamic and visually striking gymnastics skill that combines a split position in the air with a full 360-degree turn. Performed on the floor or beam, this element highlights a gymnast’s flexibility, rotation, balance, and artistic flair.
The split jump 1/2 on floor or crossway on the beam is a dynamic skill where the gymnast takes off, splits their legs into a full split position in mid-air, and rotates halfway through a 180-degree turn. On the floor, it emphasizes height, form, and energy. On the beam, it demands exceptional control, balance, and accuracy to land cleanly on the narrow surface.
The split jump 1/2 facing sideways on the beam is an advanced beam skill where the gymnast takes off sideways, performs a split jump while turning halfway through a 180-degree rotation, and lands back on the beam. This requires excellent flexibility, balance, and spatial awareness to ensure proper body alignment and control on the narrow beam surface.
The split jump 1/4 on floor or crossway on the beam is a dynamic skill where the gymnast takes off, splits their legs into a full split position in mid-air, and rotates halfway through a 90-degree turn. On the floor, it emphasises height, form, and energy. On the beam, it demands exceptional control, balance, and accuracy to land cleanly on the narrow surface.
A split leap in gymnastics is a graceful and powerful skill that involves leaping into the air while extending the legs into a full split position. The gymnast begins by running or stepping into the leap, taking off from one foot. As they propel into the air, the front leg extends forward and the back leg stretches behind, aiming to achieve a 180-degree split.
Both legs remain straight with pointed toes, and the arms are typically extended gracefully to the sides. The gymnast lands on the opposite foot from the takeoff, maintaining control and balance. The split leap is a key skill in floor routines and balance beam, demonstrating the gymnast’s flexibility, strength, and elegance.
Skill Type: Leap
Judging Points:
For Beam the gymnast only needs to reach a 135-degree split to be credited a B in difficulty. If the leap is below the 135-degree split, the gymnast will be rewarded an A difficulty value.
The gymnast performs a split leap off the springboard, twisting into an arabesque position as they mount the beam. In the air, the gymnast achieves a full split position with legs extended, then transitions smoothly into an arabesque stance on the beam. This mount requires flexibility, balance, and precise control to land cleanly in a stable arabesque position.
Splits in gymnastics are a fundamental flexibility skill where the gymnast extends one leg forward and the other leg backward in a straight line, creating a 180-degree angle between the legs. With the hips and shoulders square and facing forward. The goal is for both legs to be fully straight and the hips to be in line, with the gymnast’s torso upright and the hands placed on the floor or extended to the side.
MAG can also chose Box Splits
Skill Type: Balance
Key Coaching Tips:
Warm-Up Properly: Always start with a thorough warm-up to increase blood flow and flexibility in the muscles.
Focus on Hip Alignment: Ensure the gymnast’s hips are squared (facing forward) rather than turned out. Proper hip alignment is crucial for achieving true splits and preventing injury.
Stretch Both Sides: Even if a gymnast favors one side, make sure they practice splits on both the left and right legs to maintain balanced flexibility and strength.
The splits on the beam without hand support is a dynamic flexibility and balance skill where the gymnast extends both legs in opposite directions on the beam, achieving a full split position while maintaining balance without using their hands for support.
Skill Type: Balance
Key Points:
Leg Extension: Extend one leg forward and the other backward simultaneously to form a straight, 180-degree split position.
Balance and Alignment: Keep the torso upright and aligned, with shoulders stable and core engaged.
Control: Focus on core stability and leg flexibility to hold the position securely and smoothly.
The gymnast begins in a squat position on the beam, balancing on their toes. With controlled movement, they initiate a half turn by pivoting on their toes, keeping the body tight and upright. The gymnast finishes the turn still in a squat position, demonstrating balance and control.
Skill Type: Level 10 and 9 Only
Key Points:
Starting Position: Squat low with hips over heels, balancing on the balls of the feet. Arms can be extended for balance.
Turn Execution: Pivot smoothly on the toes while maintaining alignment and control.
Ending Position: Land in a stable squat after the half turn, ensuring no wobbling or loss of balance.
The Squat Dislocate 45 is a dynamic and complex transition skill in men’s artistic gymnastics, performed on the high bar. In this skill, the gymnast transitions from a squat position into a dislocate at a 45-degree angle around the bar. This move demonstrates rotational control, upper body strength, and spatial awareness.
Skill Type: Circling Element
Judging Points:
Deductions apply for an incomplete rotation, bent arms, poor timing, or an uneven dislocate around the bar.
The rotation should be fluid, fast, and clean, showing a seamless movement without breaks or instability.
The gymnast must maintain a compact body shape and a strong core, with pointed toes and straight legs.
Any arching, bent knees, or lack of control during the dislocate phase results in penalties.
A successful finish to the 45-degree dislocate requires a strong grip and stable arms, with no slipping or hand shifting.
A clean landing or transition into the next element demonstrates control, strength, and overall execution quality.
The Squat Dislocate to Handstand is an advanced dynamic skill in men’s artistic gymnastics, performed on the high bar. This skill combines strength, timing, flexibility, and precise technique to transition seamlessly from a squat dislocate into a stable handstand position on the bar.
Skill Type: Circling Element
JUDGING POINTS:
Deductions apply for a weak or uncontrolled swing, bent arms, or an incomplete rotation during the dislocate phase.
Any instability or loss of form during the transition from the squat dislocate to the handstand affects the skill’s execution score.
Shoulder instability, wobbling, or poor alignment in the handstand position result in deductions.
Pointed toes, straight legs, and a tight core are essential to maintain a clean, aesthetic line.
Any noticeable arching, bending of knees, or form breaks will be penalised.
The squat on to high bar is a transition skill used in gymnastics to move from the low bar to the high bar. The gymnast initiates the skill from a cast, pulling their body up into a squat position on the low bar before pushing off to catch the high bar. This skill develops strength, coordination, and timing and is often one of the first transitions taught on bars.
Skill Type: Transition Skill & Dismount
Coaching Points:
Approach: Begin with a strong cast onto the low bar, keeping arms extended and core tight. Emphasise a squat position with the bottom resting on the ankles and the chest upright.
Tuck and Squat Position: As the gymnast begins to enter the squat position they should pull their knees towards their chest while keeping their arms straight. Aim for feet placement on the bar shoulder-width apart. They should place their toes on the bar, not their heels.
Controlled Balance: The gymnast should maintain balance in the squat on the low bar, with eyes forward, head neutral, and arms slightly bent to prepare for the push-off.
Push and Reach: Instruct the gymnast to push firmly from the low bar with both feet and extend their arms toward the high bar, aiming to catch with fingers wrapped around the bar.
Catch Position: Upon catching, remind the gymnast to maintain slightly bent elbows and engage the core, preparing to absorb the catch and stabilise their swing. They must catch the bar in a dish shape to maintain a safe catch. Gymnasts catching in an arch could result in injury.
Judging Points:
Body Control and Shape: A hollow body in the glide and a controlled tuck to squat is ideal.
Smooth Transition: The movement should flow seamlessly from the cast to the squat and push-off. Choppy or hesitant motions can result in deductions.
Precision in Push and Catch: The gymnast’s push-off should be well-timed, and their reach to the high bar controlled. Any misalignment, over-reaching, or under-reaching in the catch may lead to deductions.
Absence of Extra Swings: Ideally, the gymnast should not require additional swings to stabilise on the high bar. Judges prefer an immediate skill on catching the bar without extra movement.
FREQUENTLY ASKED QUESTIONS:
We have small gymnasts who are nervous and jumping to catch, can we move the bars in?
Yes, we recommend making the Judges aware on arrival to your piece of apparatus, so they can ensure your gymnasts get the adequate warm up.
As coaches, are we able to stand between the Bars during the tranisition from low bar to high bar?
Yes! We always advise all coaches regardless of the gymnasts age to stand between the bars during Low Bar to High Bar transitions.
This skill sequence on the uneven bars involves a transition from the low bar to the high bar, followed by a controlled “baby giant” (or 3/4 giant) swing. The gymnast performs a squat-on to the low bar, jumps to catch the high bar, and then completes a large backward swing that travels approximately 3/4 of the way around the high bar, preparing them for dismounts or further connections.
Skill Type: Transition Skill
Coaching Points:
Squat-On Position (Low Bar):
Start in a strong front support position on the low bar.
Swing the legs forward, tucking them close to the chest while shifting weight over the hands.
Press through the shoulders and arms to maintain balance as the feet reach the bar.
Keep the chest lifted and eyes looking forward to help with timing and coordination for the jump to the high bar.
Transition to the High Bar:
From the squat position, initiate a jump, pushing off the low bar with both feet while simultaneously reaching towards the high bar.
Focus on extending the arms fully to securely catch the high bar. The grip should be firm, with shoulders engaged to prepare for the swing.
Keep the body tight during the flight to control momentum and position for the high bar catch, and ensure the gymnast catches the bar in a dish shape.
Baby Giant / 3/4 Giant Swing:
As the gymnast swings backward from the high bar, encourage a hollow body position with the core engaged.
At the peak of the backward swing (around 3/4 of a full giant), maintain a controlled body shape with the head neutral and hips close to the bar.
Finish the swing with controlled deceleration, ensuring a tight core and straight arms to prepare for the next skill.
Judging Points:
Smooth Transition:
The gymnast should demonstrate a smooth, controlled transition from the low bar to the high bar without hesitation.
Proper body tension during the flight ensures a clean, secure catch on the high bar, which is essential for avoiding deductions.
Body Shape and Position:
A tight body shape is critical, especially during the 3/4 giant swing. Judges look for a strong, hollow body position with no loose or bent limbs.
During the swing, the gymnast should demonstrate control and fluidity, maintaining a consistent speed and rhythm.
Height and Distance of Jump:
The jump from the low to the high bar should be high enough to give ample time for the gymnast to adjust and prepare for the catch.
Excessive leaning forward or backward upon catching the high bar may indicate a lack of control and lead to deductions.
Execution of the Baby Giant:
The 3/4 giant should be controlled, with the gymnast avoiding an arch or any excessive swing that disrupts the movement’s rhythm.
A secure finish is essential, showing preparation for the next skill or dismount without pausing or hesitating.
The gymnast mounts the beam by performing either a squat or straddle position. From the springboard or floor, they push off with strong legs, landing with knees bent in a squat position or legs extended into a straddle shape on the beam. Hands can be placed on the beam for balance and stability.
Skill Type: Mount
Key Points:
Take-off: A strong, controlled push-off to get sufficient height and distance.
Squat Position: Knees bent, weight centered over the feet, back straight, and hands placed on the beam for support.
Straddle Position: Legs fully extended in a wide straddle shape with good alignment and back straight.
Hand Placement: Hands should be placed securely on the beam to aid stability.
The squat-through to rear support on the beam is a mount skill where the gymnast uses a springboard to jump onto the beam, performs a tuck-through action, and lands smoothly in a rear support position.
Skill Type: Mount
Key Points:
Take-off: Approach the beam with power, using the springboard for a strong launch.
Tuck-Through Action: In mid-air, tuck the knees into the chest and quickly pass through the beam, transitioning into the rear support position.
Landing: Place the arms straight on the beam and position the shoulders and back in a stable, upright rear support stance.
Balance and Control: Keep the core engaged and back straight, ensuring proper alignment and control throughout the movement.
The tuck through to Russian lever is a versatile skill in gymnastics that demonstrates both strength and flexibility. It can be executed in either a straddled or pike position, adding to its complexity.
Skill Type: Mount
Here’s a detailed description of both variations:
Straddled Variation:
Position: As you transition into the Russian lever, spread the legs outward into a straddle position. The torso remains parallel to the floor, with the legs extended out to the sides, creating a wide “V” shape. Arms are usually positioned straight out to the sides or overhead for balance.
Pike Variation:
Position: For the pike variation, keep the legs straight and together as you transition into the Russian lever. The torso remains parallel to the floor, with the legs extended forward in a pike shape, creating a more compact appearance. Arms are often extended straight out in front for balance.
A stag ring jump is a gymnastics leap where the gymnast lifts one leg bent in front (in a “stag” position) while the back leg is bent, and the foot is brought toward the head in a “ring” shape. The gymnast arches their back and reaches their head toward the back foot, creating a graceful, arched position mid-air.
The Stalder to Handstand in a straddle position is a bar skill where the gymnast transitions from a swinging Stalder into a straddle position around the bar, and then lifts into a full vertical handstand. This requires precise body control, strength, and coordination
Skill Type: Circling Element
Key Points:
Starting Position:
The gymnast starts this skill from a handstand position.
Stalder Movement:
Legs extend into a straddle position around the bar while the arms maintain a strong grip.
Straddle to Handstand Transition:
From the straddle position around the bar, the gymnast pushes through the arms and lifts into a vertical handstand on the bar.
Legs close together, arms fully extended, and body straight and aligned.
In this skill, the gymnast performs a stalder movement on the bars, transitioning smoothly into a handstand position. From the handstand, they execute a full 1/1 turn, maintaining strong form and balance throughout.
Skill Type: Circling Element
Key Points:
Stalder Entry: A fluid and controlled movement into a stalder position, ensuring proper form and engagement of the shoulders and core.
Handstand Transition: Maintain a straight, strong body line with arms fully extended and shoulders stable.
1/1 Turn: A clean and well-executed full 360-degree twist while in a handstand position, demonstrating balance and control.
In this skill, the gymnast performs a stalder movement on the bars, transitioning smoothly into a handstand position. From the handstand, they execute a half turn, maintaining strong form and balance throughout.
Skill Type: Circling Element
Key Points:
Stalder Entry: A fluid and controlled movement into a stalder position, ensuring proper form and engagement of the shoulders and core.
Handstand Transition: Maintain a straight, strong body line with arms fully extended and shoulders stable.
1/2 Turn: A clean and well-executed full 180-degree twist while in a handstand position, demonstrating balance and control.
The Star Balance, also known as a Side Scale, is a static strength and flexibility element performed in men’s artistic gymnastics. In this skill, the gymnast stands on one leg while extending the other leg out to the side, maintaining it at or above horizontal.
Skill Type: Non Acrobatic Skill
Judging Points:
Execution: Deductions apply for bent knees, lack of extension in the lifted leg, or failure to hold the position for the full 2 seconds.
Control: Wobbling or instability in the supporting leg results in deductions.
Aesthetic Presentation: Judges look for a clean, confident posture and a well-defined position throughout the skill.
A star shape hold on the high bar involves the gymnast hanging from the bar with both hands, extending their arms and legs out to the sides to form a wide “star” shape. The body is kept straight and tight, with the core engaged to maintain control and stability. This hold helps build upper body strength and improves balance and body tension, serving as a foundation for more complex skills on the bar.
A star jump in gymnastics is an explosive jump where the gymnast leaps into the air, extending their arms and legs out wide to form a star shape. As they jump, their arms reach out to the sides and their legs spread apart, creating a fully extended, symmetrical position. The gymnast then brings their limbs back together before landing softly with their feet together. This skill highlights coordination, body control, and dynamic movement.
In this skill, the gymnast transitions from a stoop position (a toe-on entry without feet touching) into a handstand. The stoop requires a quick and tight fold to ensure proper upward momentum and body control.
Skill Type: Circling Element
Key Points:
Stoop Entry:
The gymnast places only their toes on the bar, without touching with their feet.
A quick, tight folding motion is necessary to build the upward energy needed for the handstand.
Body Control and Tightness:
Maintaining a compact and fast fold is essential for generating height and a smooth transition.
A strong, controlled hand placement ensures a stable handstand finish.
Handstand Position:
The gymnast must achieve a straight and vertical handstand with proper arm and shoulder alignment.
A stoop to handstand with a 1/2 turn on bars begins with the gymnast in a front support position on the low bar. They initiate the skill by swinging forward, bringing their legs through their arms in a stooped position while lifting their hips towards the bar. As they rise, they extend into a handstand on the high bar. While in the handstand, the gymnast completes a controlled 1/2 turn before continuing their routine or transitioning to the next skill. The movement requires strength, balance, and precision in timing.
The Straddle (or Piked) Undershoot 1/1 Dismount is a dynamic dismount performed on the bars. In this skill, the gymnast transitions from an undershoot to execute a 1/1 twist while straddling or piked, ultimately landing on the floor or mat. It requires power, precision, and quick twisting mechanics for a clean finish.
Skill Type: Dismount
Key Points:
Undershoot Entry:
The gymnast performs a strong and controlled undershoot from the high bar, swinging downward with proper form and alignment.
The hands push off the bar powerfully, setting up the twist and straddle/pike position for the dismount.
Straddle (or Piked) Position:
In the straddle version, the gymnast separates their legs sideways into a wide straddle position.
In the piked version, the gymnast maintains a tighter form with legs straight and hips bent in a pike position.
1/1 Twist:
As the gymnast rotates into a 1/1 twist, they must maintain tight form and control throughout.
The twist should be quick and well-executed to ensure proper alignment and rotation.
Landing:
The dismount should end with a stable landing, feet together or shoulder-width apart, knees straight, and arms ready to absorb impact.
Good posture and body alignment are crucial to show balance and control.
The Straddle (or Piked) Undershoot 1/2 dismount off the bars involves the gymnast executing an undershoot from the bars with a 1/2 twist. This dismount can be done in either a straddle position or a piked position, finishing with a clean landing on the floor.
Skill Type: Dismount
Key Points
Undershoot Release:
The gymnast pushes off the bars, entering the air with a strong and controlled movement.
A 1/2 twist is executed during the undershoot to face the opposite direction.
Position Choices:
In a straddle undershoot, the gymnast maintains a straight-leg straddle position in the air.
In a piked undershoot, the gymnast maintains a compact, folded position.
Landing:
The gymnast should land securely on their feet with good alignment.
Stability and balance are key, ensuring that there is no step, stumble, or loss of control.
The Straddle Back is an advanced bar skill where the gymnast releases from the high bar on the backswing, straddles over the low bar, and catches it cleanly. This transition showcases upper body strength, timing, and precision, requiring a strong release, accurate flight, and controlled landing.
Skill Type: HB to LB Transition
Key Points:
Release from High Bar:
The gymnast starts by performing a strong swing on the high bar, moving into a backswing position.
At the peak of the backswing, the gymnast releases the bar with power and control, maintaining a tight form.
Straddle Flight:
While airborne, the gymnast opens into a straddle position, with legs separated to clear the low bar.
The timing and body control are crucial to ensure the gymnast accurately straddles over the low bar.
Catch on Low Bar:
The gymnast catches the low bar cleanly with their hands, maintaining a strong grip and alignment.
A controlled, stable catch demonstrates good technique and confidence.
The Straddle Hold in Support on the parallel bars is a fundamental static skill in men’s artistic gymnastics. It tests upper body strength, core stability, balance, and control, requiring the gymnast to maintain a solid and stable position while supporting his weight on the bars.
A straddle jump in gymnastics is an elegant and powerful skill that involves leaping into the air while extending the legs outward to the sides.
Skill Type: Jump
Here’s a breakdown of the movement:
Preparation: The gymnast starts in a standing position with feet together and arms extended overhead.
Takeoff: The gymnast performs a strong jump with a good arm swing, pushing off the floor with both feet. The legs are then extended outward to form a wide “V” shape, with toes pointed and knees straight.
Mid-Air Position: In the air, the legs remain fully extended and spread apart to create the straddle position. The arms may be held out to the sides or infront, helping with balance and enhancing the visual appeal of the jump. Top Tip: Holding the arms infront encourages the gymnast to keep their chest upright in the straddle jump.
Landing: The gymnast lands softly back on the floor with feet together, absorbing the impact with bent knees and maintaining control and balance.
The straddle jump showcases flexibility, strength, and coordination, and is commonly performed in floor routines and sometimes on the balance beam.
Judging Point:
The feet must be at hip height to be credited the B Value Skill, If the feet are below hip height this skill will be downgraded to an A Value Skill.
The Straddle Jump performed standing sideways on the beam is a dynamic beam skill that combines strength, flexibility, and precision. The gymnast takes off from a standing position sideways on the beam and performs a straddle jump, extending her legs out into a split-like position in the air before landing back on the beam.
The Straddle Jump 1/1 is an advanced beam or floor skill that combines a dynamic straddle jump with a full 360-degree rotation (1 full turn) in the air. It showcases a gymnast’s strength, flexibility, balance, and rotational control.
The Straddle Jump 1/2 is a dynamic and visually appealing skill where a gymnast performs a 180-degree rotation in the air while maintaining a straddle position. It combines power, flexibility, and rotational control, adding flair and difficulty to routines on beam or floor.
The gymnast sits in a straddle position on the beam, lifts their legs off the beam into a straddle lever hold, and maintains the position with controlled balance and core engagement.
Skill Type: Balance
Coaching Points
Starting Position: Begin seated securely in a straddle sit with straight legs and pointed toes. Hands should be placed firmly on the beam, fingers facing forward or outward.
Core Engagement: Focus on lifting the legs off the beam by engaging the core and hip flexors, keeping the back straight and shoulders stable.
Hand Placement: Maintain strong and steady hands on the beam to support the weight effectively.
Leg Form: Ensure legs remain straight and in a wide straddle with toes pointed throughout the hold.
Breathing and Focus: Encourage even breathing and steady focus on a fixed point to aid in balance and control.
Judging Points
Hold Duration: The gymnast must demonstrate a clear hold.
Leg and Toe Form: Legs must remain straight, with toes pointed and in a consistent straddle position.
Upper Body Stability: The shoulders should remain steadY..
Overall Control: Deduct for any wobbles, bent arms, or if the legs touch the beam.
Smooth Entry and Exit: The transition into and out of the straddle lever should be fluid, without jerky movements or loss of balance.
The Straddle Lever Above Bars is a static strength skill in men’s artistic gymnastics. In this element, the gymnast holds a wide straddle position with their legs elevated above the parallel bars, demonstrating core strength, hip flexibility, and shoulder stability.
Skill Type: Static/Strength Element
Judging Points:
The legs must remain above the height of the bars.
Any sagging or insufficient elevation will lead to deductions.
The legs should be in a wide and even straddle, with toes pointed and no bending at the knees.
Uneven or incomplete straddles result in execution penalties.
The position must be held motionlessly for at least 2 seconds
Wobbling or adjustments during the hold are penalised.
Arms must remain fully extended, and the shoulders must stay stable
Bent elbows or shoulder instability detract from the execution score.
The Straddle Lever to Handstand is a strength and control-based skill in men’s artistic gymnastics. This element requires the gymnast to transition from a straddle lever position into a controlled handstand, demonstrating upper body strength, core engagement, and precise balance.
Skill Type: Static/Strength Element
Judging Points:
The straddle lever should be executed with straight legs, pointed toes, and wide straddle angle.
A poorly defined straddle lever or visible instability will result in deductions.
The lift to handstand must be fluid and controlled, with no jerking or visible strain.
Using excessive momentum or exhibiting pauses during the transition will be penalised.
The final handstand should display a straight body line, with no arching, bent elbows, or shoulder instability.
Wobbles or adjustments in the handstand position lead to deductions.
The gymnast must exhibit sufficient strength and control to perform the transition without apparent effort or imbalance.
Visible strain or loss of control reduces execution quality.
Straddle Lever to Handstand (Return to Straddle Hold)
Straddle Lever to Handstand (Return to Straddle Hold)
Description
The gymnast begins in a straddle sit on the beam, presses through a straddle lever position to achieve a controlled handstand. They then lower back down to the straddle sit position, completing the mount with fluidity and control. This skill can also be known as E-Lift, Elephant lift, Straddle Press to handstand.
Skill Type: Mount & Balance
Coaching Points
Starting Position: Ensure the gymnast sits securely in a straddle with hands placed firmly on the beam. Fingers should face forward or slightly outward.
Straddle Lever: Engage the core and shoulders to lift legs into a straddle lever, maintaining straight legs and pointed toes.
Handstand: Push through the shoulders with straight arms and extend the hips as the body aligns into a straight handstand. Keep the arms locked and core tight for balance.
Descent Control: On returning to the straddle sit, the gymnast should lower the legs with control, keeping the movement smooth and precise.
Focus and Balance: Emphasise spotting the beam and using the hands for slight adjustments in balance.
Judging Points
Execution: Points may be deducted for bent arms, lack of control, or visible wobbles during transitions.
Body Alignment: Ensure the body is straight in the handstand with no arch or pike.
Toe Point and Leg Form: Legs should remain straight with toes pointed throughout the skill.
Precision on Landing: The return to the straddle sit should be clean, with no misplacement of hands, ensure the straddle hold at the end is held for 2 seconds to show the skill was completed successfully.
The gymnast starts in a straddle lever position on the beam, holding a strong and stable form. They then smoothly transition into a vertical handstand position on the beam, showing control and balance. Finally, the gymnast performs a controlled step down from the handstand onto the beam surface, ensuring a stable and clean finish.
The Straddle On & Off is a fundamental and dynamic skill in men’s artistic gymnastics performed on the high bar. In this skill, the gymnast transitions onto and off the bar in a straddle position, demonstrating timing, control, flexibility, and spatial awareness. This movement serves as both a foundational transition and a connection element in high bar routines.
Skill Type: Circling Element
Judging Points:
A deduction occurs if the gymnast fails to maintain a stable landing or clean form during the straddle on or off.
Any instability, slipping, or lack of control in the entry or exit phase affects the execution score.
The gymnast should maintain a tight, clean straddle position, with legs straight and toes pointed.
Judges will penalise imperfect form, bent knees, or poor shoulder engagement, which disrupt the clean lines and aesthetics of the movement.
Both the straddle on and off must show controlled movements, with a seamless transition onto and off the bar.
A gymnast should hold balance for at least 2 seconds in a stable landing position, ensuring all elements are executed with focus and precision.
The Straddle Planche is a challenging static skill in men’s artistic gymnastics on the parallel bars. This skill demands exceptional upper body strength, core stability, balance, and body control, showcasing a gymnast’s technical precision, endurance, and composure on the apparatus.
The Straddle Planche on the beam is a challenging and visually striking skill in women’s artistic gymnastics. It requires holding a strong, balanced position where the gymnast supports their body weight on the beam with arms straight while their legs are extended into a straddle position, forming a horizontal line with the torso.
The straddle undershoot is a dynamic skill performed in men’s and women’s artistic gymnastics. It involves the gymnast casting and straddling their legs, and then transitioning into a catch position or hang after the undershoot. This skill emphasizes coordination, body control, and effective use of momentum, serving as a key component in connecting other skills in a routine.
Skill Type: Dismount
Coaching Points:
Approach and Swing: Start with a strong cast to generate momentum. The gymnast should focus on maintaining a tight body line and a good rhythm throughout the swing.
Timing of the Straddle: As the gymnast reaches the peak of the swing, instruct them to initiate the straddle by opening their legs wide while simultaneously pulling their hips towards the bar. This timing is crucial for a smooth execution.
Body Positioning: Emphasize a straight back and a strong core. The head should be looking forward, and the legs should be straddled wide enough to clear the bar without excessive bending at the hips.
Reaching for the Bar: As the gymnast swings under, they should reach their arms forward, preparing to catch the bar in a controlled manner. Encourage them to keep their arms slightly bent to aid in catching.
Catch and Control: Upon catching, ensure the gymnast maintains a firm grip on the bar, engaging their shoulders and core to stabilize their position. The straddled legs should be held together for balance before transitioning to the next skill.
Judging Points:
Execution of the Straddle: Judges look for a clean, wide straddle that effectively clears the bar without excessive leg movement or adjustments. A well-defined straddle should be maintained throughout the skill.
Body Line and Form: The gymnast should maintain a straight back and engaged core throughout the movement, demonstrating proper body alignment. Deductions may occur for arched backs or bent legs.
Control and Stability: The transition from the straddle into the catch position should be smooth, with no loss of control. Judges will note if the gymnast requires multiple swings or adjustments after the catch.
Arm Position on Catch: The arms should remain engaged, and the catch should be stable. Excessive bending or flailing of the arms may lead to deductions, as it indicates a lack of control.
Fluidity of Movement: The entire skill should appear fluid and well-timed. Any hesitation or awkwardness in the execution will be noted by judges and may impact the overall score.
The straddle undershoot dismount is a fairly simple but effect dismount in Women’s and Men’s Artistic gymnastics.. It involves executing a straddle position on the Bar that was executed from a cast, The gymnast will swing under the bar and shoot to land. This skill requires precision, body control, and timing as the gymnast moves from an undershoot position into a safe landing.
Skill Type: Dismount
Coaching Points:
Preparation and Swing: Start with a strong cast to straddle, ensuring the gymnast can get both feet onto the Bar with straight knee’s.
Focus on the Dismount: Emphasise the importance of preparing for the dismount while in the straddle undershoot position. The gymnast should begin to look for the landing area early, which aids in spatial awareness.
Control the Landing: As the gymnast completes the straddle undershoot, they should actively engage their core and legs to prepare for the dismount. This includes pulling the legs together and preparing for a controlled exit.
Dismount Execution: The dismount should be executed with precision. The gymnast can choose between a tucked or straight position, depending on the desired outcome. Landing should be strong and stable with feet together.
Judging Points:
Execution of the Straddle: Judges will look for a clean and well-defined straddle that clears the bar effectively. Any deviations from the intended straddle form may result in deductions.
Body Control and Positioning: The gymnast must maintain a straight back and engaged core throughout the movement. Deductions may be applied for any signs of arching or bending in the hips or legs.
Fluidity of Transition: The transition from the undershoot to the dismount should be smooth and controlled. Judges will penalise steps and wobbles on landings.
Dismount Technique: The dismount should be executed cleanly, with emphasis on the gymnast’s form. A straight body position is preferred. Judges will note if the gymnast lands with feet apart or stumbles, which will affect their score.
Stability upon Landing: The landing should be strong and controlled, demonstrating balance and stability. Any steps or falls will incur deductions, as they indicate a lack of control during the dismount.
The Straight Back Somersault is a fundamental floor skill where the gymnast performs a full backward rotation (360 degrees) while maintaining a straight, extended body position. This skill is crucial for showcasing rotational speed, height, and body control.
The Straight Back 1 1/2 and 2/1 Somersault are advanced tumbling elements in men’s and women’s artistic gymnastics. These skills showcase a high level of rotational speed, power, aerial control, and spatial awareness. Both require a combination of strength, precision, and focus, often demonstrating a gymnast’s ability to maintain form, speed, and connection throughout dynamic rotations.
The Straight Back 1/1 Somersault is an advanced skill where the gymnast performs a one-and-a-half back somersault (540-degree rotation) while maintaining a straight, extended body position. This skill demonstrates rotational speed, height, control, and alignment, adding dynamic difficulty and visual flair to a floor routine.
The Straight Back 1/2 Somersault is a dynamic floor skill where the gymnast performs a half back somersault (180-degree rotation) while maintaining a straight and extended body position. This skill highlights rotational speed, height, and body control, adding impact and technical flair to a floor routine.
The Straight Front 1/1 Somersault is an advanced floor skill where the gymnast performs a one-and-a-half front somersault (540-degree rotation) while maintaining a straight, extended body position. This skill highlights rotational speed, control, and body alignment, showcasing a gymnast’s precision and technical ability.
The Straight Front 1/2 Somersault is a dynamic floor skill where the gymnast performs a half front somersault (180-degree rotation) while maintaining a straight, extended body position. This skill showcases rotational control, height, and body alignment, adding both technical challenge and visual appeal to a floor routine.
The Straight Front Somersault is a fundamental floor skill where the gymnast performs a full frontward somersault (360-degree rotation) while maintaining a straight, extended body position. This skill is essential for showcasing rotational speed, height, and body control.
The gymnast begins in a standing position, swings their arms to generate momentum, and jumps vertically into the air with the body fully extended. Legs are straight and together, toes are pointed, and the body is upright throughout the jump. The gymnast lands with control in the same position from which they took off.
Skill Type: Jump Level 10 & 9 only
Key Points:
Takeoff: Push off the floor or beam with feet together, using a strong arm swing for lift.
In the Air: Maintain a straight, extended body line with pointed toes. Keep the core tight to avoid arching or bending.
Landing: Return to the starting position with feet together, showing control and stability.
The Straight Jump 1 1/2 is an advanced floor skill where the gymnast performs a two-and-a-half twist (720-degree rotation) in a straight, extended position. This skill showcases rotational speed, power, body control, and alignment, adding high difficulty and visual impact to a floor routine.
A straight jump 1/1 turn is a fundamental gymnastics skill that combines a vertical jump with a full 360-degree rotation in the air. The gymnast begins in a standing position, jumps upward while keeping the body straight and tight, and completes one full turn (1/1 turn) before landing with feet together. The body remains tall and in alignment throughout the jump, with arms used to initiate and control the rotation.
Skill Type: Jump
Judging points:
For the gymnast to be credited the C Difficulty Value for the skill, they must ensure they complete the 1/1 turn by ensuring the hips complete the turn.
The judges will judge the 1/1 from the gymnasts take off position, the feet must not turn before the gymnast has initiated the jump. If the gymnasts moves the feet, the judges will judge the 1/1 from the position the feet have moved to before the gymnast leaves the floor.
If the skill does not count, it will be downgraded to an B Difficulty Value.
Key coaching elements:
Jump Technique: Start with knees slightly bent, and push off the floor with power through the toes and legs. The gymnast should jump straight up, not forward or backward.
Body Alignment: Emphasise a tall, straight posture at takeoff, with the chest lifted, back straight, and core engaged. Avoid arching, bending at the knees or hips, as this can throw off balance. The gymnast should avoid letting the legs separate or bend during the turn.
Arm Swing for Height: The arms should swing upward from a low position to help generate height. As the gymnast jumps, the arms move up and extend overhead.
Body Control: Keep the core engaged throughout the jump to maintain a straight body line. A weak core can result in a loss of control during the rotation, leading to poor form or an off-balance landing.
Spotting a Target: Encourage the gymnast to spot a target before jumping and after completing the turn, which will help them control the rotation and maintain orientation during the turn.
Frequently asked questions:
My gymnast is struggling to make the full 1/1 turn, do you have any coaching tips to help?
Yes, Place visual markers or use mirrors to help the gymnast improve their ability to spot and control the turn. The gymnast may also be lacking in height, encourage them to jumper higher to allow more time to complete the turn. You can also practice this skill using springboards to give the gymnast extra height.
A straight jump with a 1/2 turn involves the gymnast jumping straight up into the air from a standing position, keeping their body fully extended and arms raised overhead. While airborne, the gymnast performs a controlled 180-degree turn (half turn), landing softly on their feet facing the opposite direction. This skill requires coordination, balance, and spatial awareness to execute smoothly.
Skill Type: Jump & Beam Dismount
Judging Points:
The gymnast must complete the 1/2 turn to be awarded the B difficulty value.
If’s vital they don’t move their feet before initiating the 1/2 turn as the judges will judge the 1/2 turn from the placement of their feet on take off.
The Straight Jump 2/1 is an advanced floor skill where the gymnast performs a two-and-a-half twist (720-degree rotation) in a straight, extended position. This skill showcases rotational speed, power, body control, and alignment, adding high difficulty and visual impact to a floor routine.
The Swedish Fall (One Leg Raised) is a static balance skill performed on the floor. The gymnast supports their body on their forearms and hands while extending one leg upward and keeping the other leg extended along the floor. This skill showcases strength, balance, and flexibility.
Skill Type: Non Acrobatic Skill
Judging Points:
Body Line: The raised leg should be straight, and the alignment of the torso and extended leg must be clean.
Control: Wobbling, loss of balance, or failure to maintain the position for 2 seconds will result in deductions.
Pointed Toes: Both feet must be pointed for a polished presentation.
Forearm Stability: The supporting arms should remain fixed and firm without shifting
The Dead Man Drop is an advanced and dynamic floor skill in men’s artistic gymnastics. It combines speed, height, rotation, and precision, showcasing a gymnast’s commitment, core strength, and spatial awareness. This skill requires confidence, control, and the ability to execute a clean, fast-paced drop while maintaining alignment and composure.
The Swing (Drop on Back Swing) is a dynamic and powerful movement in men’s artistic gymnastics on the high bar. This skill combines a strong swinging motion with a controlled drop, requiring significant timing, core stability, and spatial awareness. It is often a crucial transition or setup element that connects other dynamic or complex skills on the high bar.
The Swing Below Horizontal on the parallel bars is a fundamental dynamic skill in men’s artistic gymnastics. It highlights momentum, core control, timing, and spatial awareness, requiring the gymnast to maintain a strong form and execute a smooth, powerful swing beneath the bars.
The Swing to 135 on the parallel bars is a dynamic and technically demanding skill in men’s artistic gymnastics. It demonstrates momentum, control, spatial awareness, and upper body strength, showcasing a gymnast’s ability to execute precise transitions with a high degree of stability and composure.
The Swing to Handstand on the parallel bars is a crucial dynamic element in men’s artistic gymnastics. It requires a combination of upper body strength, momentum, timing, and spatial awareness, showcasing a gymnast’s control, technique, and precision. This skill is often a building block for more complex transitions and dynamic elements on the apparatus.
The Swing to Handstand with a 1/2 Turn Backward on parallel bars is a dynamic and elegant element in men’s artistic gymnastics. This skill demonstrates a gymnast’s swing momentum, body control, and precise timing as they transition from a swing to a handstand position with a 180-degree backward turn. It is a key connecting element in routines, showcasing technical control and spatial awareness.
Skill Type: Above Bar Swing Elements
Judging Points:
Judges evaluate the momentum and height of the swing, ensuring the gymnast generates enough energy for a smooth transition to the handstand.
A low or inconsistent swing affects the quality of the element.
Throughout the swing and transition, judges look for straight legs, pointed toes, and a tight core to maintain proper form.
Bent arms, flexed feet, or misalignment result in deductions.
The 1/2 turn must be performed fluidly and precisely, without hesitation or over-rotation.
A jerky or unbalanced turn reduces execution quality.
The final handstand should show a straight and vertical body line, with arms fully extended and minimal adjustments.
Wobbles, bent elbows, or failure to reach the handstand position result in significant deductions.
The Swing to Handstand with a 1/2 Turn Forward is a dynamic transitional skill in men’s artistic gymnastics, often used to connect elements within a parallel bars routine. This element requires the gymnast to transition from a strong swing into a controlled handstand while performing a 180-degree forward turn. The skill showcases the gymnast’s swing mechanics, control, and precise timing.
The Swing to Horizontal on the parallel bars is a dynamic element in men’s artistic gymnastics that demonstrates momentum, core control, and body alignment. This skill requires a seamless combination of swinging strength, balance, and spatial awareness to achieve a stable, straight horizontal position above the bars.
Swings on the high bar involve the gymnast moving their body in a controlled, pendulum-like motion while hanging from the bar. Starting from a hanging position with arms fully extended, the gymnast initiates the swing by engaging their core and using their shoulders to generate momentum. They kick their legs forward, bringing them up to a horizontal position, then quickly draw their legs down and back to create a downward motion.
As the legs swing back, the gymnast uses their upper body to pull and guide the swing, allowing for a fluid and rhythmic movement. The gymnast’s body should remain straight and aligned throughout the swing, with the head in a neutral position. The objective is to maintain control and rhythm, enabling the gymnast to transition smoothly into other skills, such as releases or transitions to different grips. Swings are foundational for developing strength, timing, and coordination on the high bar.
A tic toc in gymnastics is a dynamic skill often performed on the balance beam, but it can also be practiced on the floor. It involves a backward kick-over followed by a forward kick-back to return to the starting position.
Judging Points:
The gymnast must complete the skill to be awarded the B Value Difficulty.
For Beam, the gymnast must get one foot on the beam in the landing position for this skill be awarded it’s difficulty value.
Exceution faults can be taken here for bent knee’s, flexed toes and even wobbles on landing.
The Tippelt is an advanced dynamic skill on the parallel bars in men’s artistic gymnastics. It showcases power, precision, and fluid transitions, requiring both upper body strength and spatial awareness. This skill is a dynamic transition element that links movements with speed, rhythm, and control.
The gymnast performs a Tkatchev release and catch solely on the high bar. In this skill, the gymnast releases from the high bar, rotates backward in a straddle or pink position and regrabs the bar. This requires high aerial control, rotation precision, and a strong regrasp on the high bar.
In this skill, the gymnast performs a toe-on entry onto the bars, smoothly transitioning into a handstand position. From the handstand, they execute a full 1/1 turn while maintaining a strong, controlled form throughout the twist.
Skill Type: Circling Element
Key Points:
Toe-On Entry: A precise and clean push-off with the toes onto the bars to establish a stable handstand position.
Handstand Control: Maintain a straight body, engaged core, and strong arm support.
1/1 Turn: A full 360-degree twist in the handstand position, executed with control and balance.
The Toe-On to Handstand skill starts with the gymnast in a handstand position on the bar, transitions smoothly through a toe-on motion, and then returns into a stable vertical handstand position on the bar. This skill requires a combination of balance, control, and strength.
Skill Type: Circling Element
Key Points:
Starting Position:
The gymnast begins in a handstand position on the bar, maintaining a strong, tight body position.
Toe-On Motion:
The gymnast places their toes on the bar and transitions into a toe-on position.
The transition should be fluid and controlled, maintaining body alignment and tension.
Return to Handstand:
From the toe-on position, the gymnast pushes through the arms and lifts into a stable, vertical handstand on the bar.
Legs come together, arms extend fully, and the body remains straight and tight.
The Toe-On to Handstand 1/2 Turn is an essential dynamic and transitional skill in men’s artistic gymnastics on the parallel bars. This element demonstrates timing, precision, upper body strength, and spatial awareness, showcasing a gymnast’s ability to transition cleanly from a dynamic approach into a controlled handstand with a half-turn rotation.
A top turn on bars is a gymnastics skill where the gymnast starts in a handstand position, facing outward, and rotates their body around the bar. The gymnast turns their body 180 degrees while maintaining control, ending up in the same support position but now facing the opposite direction. This skill requires good coordination and strength to execute smoothly.
Judging Points:
Skill can be performed on the High or Low bar to be rewarded the E Value Skill.
Gymnast must complete the top turn to be rewarded the E Value Skill.
The Tour Jeté is a dynamic and elegant leap in gymnastics and dance. It involves a turning motion combined with a scissoring split leap, highlighting the gymnast’s power, flexibility, and artistic expression.
The Tour Jeté 1/2 is a dynamic and powerful leap performed on the floor in artistic gymnastics. It combines a turning split leap with a half-turn twist, showcasing strength, flexibility, and aerial control.
The triple spin is an advanced rotational skill where the gymnast completes three full rotations in a single take-off on the floor or beam. This requires exceptional control, balance, and rotational speed.
The Tuck Back 1/1 Somersault is a high-level floor skill in men’s or women’s artistic gymnastics. It combines a powerful take-off, rotation, height, and precise control, showcasing a gymnast’s aerial awareness, core strength, and landing stability. This skill is often a centerpiece element in floor routines and requires perfect timing, compact positioning, and balance.
The Tuck Back Somersault is a fundamental but crucial skill. It highlights a gymnast’s power, rotation speed, spatial awareness, and control. This skill requires a solid take-off, compact rotation, and a stable landing, showcasing both strength and composure. It serves as a building block for more complex tumbling elements and is often seen as a key connecting skill on the floor.
The Tuck Back Somersault 1/2 Dismount is a dynamic and technically demanding dismount in men’s artistic gymnastics on the parallel bars. In this skill, the gymnast performs a tuck back somersault while executing a 180-degree (1/2 turn) rotation, finishing with a controlled landing. This element combines rotational speed, core strength, spatial awareness, and balance.
Skill Type: Dismount
Judging Points:
Judges look for a powerful, clean push-off from the parallel bars, ensuring sufficient height and speed to execute the dismount.
Any loss of grip or poor takeoff technique results in deductions.
The gymnast must perform the tuck back somersault with a smooth, well-executed 180-degree rotation, showing quick, compact movement in the air.
Incomplete rotation or an awkward turn leads to a decrease in execution points.
A tight, clean tuck position with knees close to the chest, feet together, and back straight is crucial.
Bent knees, poor body shape, or a sloppy tuck form impact the visual and technical appearance.
A controlled landing demonstrates balance, strength, and composure, with minimal adjustments or stumbling.
Judges reward a solid, stable finish that absorbs impact efficiently, showcasing overall control and presence of mind.
A tuck hold on the high bar is a core-strengthening skill where the gymnast hangs from the bar with both hands, lifting their knees toward their chest. The legs are bent, and the thighs are drawn close to the torso, forming a compact tuck position. The gymnast maintains control, holding the position for a few seconds while keeping the body stable and engaging the core muscles. It’s a foundational movement that helps build strength for more advanced bar skills.
A tuck jump in gymnastics is a basic but dynamic skill that involves jumping straight up from a standing position while tucking the knees tightly towards the chest. During the jump, the gymnast brings their knees up by bending at the hips and knees, aiming to get the thighs as close to the torso as possible, while the arms reach forward to either grasp the knees or extend slightly in front for balance.
Skill Type: Jump/Beam Dismount
Coaching tips:
Refining the tuck position:
Lay on your back and simultaneously lift your knees towards your chest while lifting your upper body into a tuck position. This strengthens the core and hip flexors.
While standing in place, quickly bring one knee at a time towards your chest, simulating the tuck motion. This helps reinforce the quick, sharp movement required during the jump.
Practice tuck jumps on a trampoline or soft surface to work on height and control while reducing impact.
Things to remember:
Body Tightness: Keep your body tight during the jump, especially your core, to maintain control.
Explosive Power: Use your legs and arms together to generate maximum lift.
Focus on Control: Land softly with control to avoid injury and to prepare for linking to other skills.
The Tuck Jump 1 1/2 Turn is an advanced floor skill performed in both men’s and women’s artistic gymnastics. This skill combines a tucked body position with a 540-degree (1 1/2) rotation, showcasing power, control, and precision.
The Tuck Jump 1/1 is a dynamic gymnastics skill where the gymnast performs a full 360-degree rotation in the air while maintaining a tucked position. This element highlights rotational speed, height, core strength, and body control.
A tuck jump with a 1/2 turn involves the gymnast jumping straight up, tucking their knees towards their chest while keeping their body compact. While in the air, the gymnast simultaneously performs a 180-degree turn (half turn), rotating to face the opposite direction before landing softly on their feet. This skill combines strength, coordination, and balance for proper execution.
Skill Type: Jump
Judging Points:
The gymnast must complete the 1/2 turn to be rewarded the B Value Skill.
If the skill is not completed the skill we be downgraded to an A Value Skill.
If performing this skill on the Beam, the gymnast needs to start facing the end of the Beam.
A tuck jump with a 1/2 turn involves the gymnast jumping straight up, tucking their knees towards their chest while keeping their body compact. While in the air, the gymnast simultaneously performs a 180-degree turn (half turn), rotating to face the opposite direction before landing softly on their feet. This skill combines strength, coordination, and balance for proper execution.
Skill Type: Jump
Judging Points:
To be awarded the C Value Skill, Gymnast needs to perform this skill sideways on the Beam.
Gymnast must land at least one foot on the beam to be awarded the C Value Skill.
Execution deductions can include lack of height, knee’s not to chest and also wobbles on landing.
The Tuck Shape Hold in Support is a fundamental static hold in men’s artistic gymnastics on the parallel bars. This hold focuses on core stability, balance, and upper body strength, requiring the gymnast to maintain a clean, controlled posture while holding a tucked position on the bars. It’s an essential building block for more advanced static and dynamic skills on the parallel bars.
This dynamic beam mount combines power and control. The gymnast jumps off the springboard, performs a tuck handstand shape onto the beam, and smoothly transitions into a handstand walkover across the beam. The aim is to showcase a powerful take-off, tight form, and a seamless transition into a handstand position, maintaining balance and composure throughout the crossway walkover.
The Tuck/Straddle Up to Handstand is a dynamic strength and control skill performed on floor. In this skill, the gymnast lifts from a tuck or straddle position, pushing upward and achieving a stable handstand position. This move demonstrates upper body strength, balance, and control.
Skill Type: Non Acrobatic Skill
Judging Points:
Deductions for a bent arms, or a lack of control during the lift
A clean handstand position requires a straight line from hands to feet.
Any arching of the back or bent knees results in deductions.
The gymnast must hold the handstand position firmly for at least 2 seconds.
Wobbling, shoulder instability, or a shaky hold will result in deductions.
To achieve a higher visual appeal, the gymnast should demonstrate straight legs, pointed toes, and a tight body line throughout the movement.
The Tucked Planche on parallel bars is a static strength skill in men’s artistic gymnastics that highlights the gymnast’s core strength, shoulder stability, and balance. In this element, the gymnast supports their body in a tucked position, parallel to the bars, without letting their feet or legs touch the bars.
Skill Type: Static/Strength Element
Judging Points:
The gymnast’s shoulders, back, and hips must remain in a straight line parallel to the bars.
Any sagging or raising of the hips will result in deductions.
The knees should be pulled close to the chest, with feet and legs kept clear of the bars
Loose tuck shapes or excessive separation of the legs will be penalised.
The position must be held motionlessly for at least 2 seconds.
Any visible shaking or adjustments reduce the execution score.
Arms must remain fully extended, with shoulders stable and actively supporting the gymnast.
Bent elbows or unstable shoulders will result in deductions.
The Tucked Top Planche is a strength and balance skill performed on the floor. In this skill, the gymnast holds a position where the body is lifted off the ground with arms fully extended while the legs are tucked tightly to the chest. This element highlights core strength, balance, and shoulder stability.
Skill Type: Balance
Judging Points:
The position must be held for a minimum of 2 seconds to be credited.
A deduction occurs for bent arms, poor shoulder positioning, or instability in the shoulders.
Any wobbling, sagging, or arching of the back results in deductions.
The gymnast should maintain a tight, compact shape with knees close to the chest and pointed feet.
A clean, stable hold demonstrates control, strength, and balance.
Any movement or loss of alignment indicates a lack of control and stability.
The gymnast begins seated on the floor with hands placed firmly on either side of the body for support. The knees are bent, and the feet are lifted off the floor, forming a tucked position. The torso leans slightly back while maintaining a straight back, and the gymnast balances in this position.
Skill Type: Balance for Level 10 & 9 only.
Key Points:
Hand Placement: Hands should be flat on the floor, fingers pointing forward or slightly outward for stability.
Body Position: Knees remain bent, pulled toward the chest, and feet off the ground. Keep the core engaged to hold the balance.
Posture: The back should be straight, and the head held neutral without slouching or leaning excessively.
Two Hand Hops on parallel bars are dynamic elements in men’s artistic gymnastics. This skill requires the gymnast to perform controlled hops while maintaining support on both bars, demonstrating explosive strength, coordination, and precision.
The Upper Arm Swing is a dynamic skill on the parallel bars that combines strength, timing, and control. In this element, the gymnast swings from a support position into a dynamic motion on the bars, showcasing upper body strength, coordination, and rhythm.
The Uprise to Handstand 1/2 Turn is a dynamic and precise skill in men’s artistic gymnastics performed on the high bar. This move transitions from an uprise (a lift from a lower body position) to a handstand with a 180-degree turn, demonstrating upper body strength, balance, spatial awareness, and control.
Judging Points:
A deduction occurs for any loss of height, bent arms, poor push-off, or unclean transitions during the uprise.
The movement should demonstrate power, control, and a strong push through the shoulders.
The 1/2 turn (180-degree rotation) must be executed with control and cleanliness, avoiding wobbles or loss of alignment.
Any errors in the rotation, such as an uneven turn or slipping on the bar, result in deductions.
A stable handstand position must be held for at least 2 seconds.
Any arching of the back, bent knees, or instability in the shoulders and arms affects the execution score.
A higher visual impact is achieved with a clean, tight body shape, pointed toes, and a straight-line alignment from hands to feet.
Judges look for controlled form, precision, and a seamless transition into the rotation and handstand.
The upstart, or kip, is a foundational skill in artistic gymnastics on the uneven bars (for women) or high bar (for men). It involves a smooth transition from a hanging position to a support position on top of the bar. This skill demonstrates strength, timing, and body control, and it is essential for gymnasts to progress into other skills within their routines.
Skill Type: Mount/Transition
Coaching Points:
Starting Position: The starting position is dependent on the discipline. However the shape in the float still stands.
Swing and Float Phase: The gymnast initiates a float swing by extending their body forward and slightly lifting their hips as they reach the peak of the swing. Arms should stay straight, and the gymnast should keep a hollow body position.
Hip Lift and Pike: At the end of the glide, the gymnast pulls their toes up towards the bar and shifts their hips up. Simultaneously, the gymnast should push down on the bar to lift their body.
Pull to the Bar: As the toes rise close to the bar, the gymnast shifts their wrists over the bar and prepares to extend the legs while lifting the chest to finish the movement.
Push to Support Position: Once the gymnast reaches the bar, they push down to straighten the arms and achieve a strong support position on top of the bar, with hips over hands and shoulders directly over the bar.
Judging Points:
Smooth Execution and Timing: Judges look for a smooth, controlled movement without any breaks or pauses. The transition should be fluid, from the swing through the pull-up to the support position.
Body Position: The gymnast should maintain a hollow body position during the glide and an engaged core throughout. Excessive arching or bending of the legs may result in deductions.
Wrist Shift: A smooth wrist shift as the gymnast moves from the glide to the support position is essential for control. Jerky wrist movements can indicate lack of control and may lead to deductions. The gymnast can also lose deductions for bent arms when initiating the wrist shift.
Support Position: The gymnast should end the kip in a solid support position with arms fully extended, shoulders above the bar, and the body tight and controlled.
Presentation: Judges assess the overall confidence and poise of the gymnast during the skill. A confident, well-executed upstart will result in a better score, while any visible struggle may result in deductions.
Frequently asked questions:
Is the value of the skill the same on both bars?
Yes, the value of this skill remains the same despite where it is placed within the routine.
Can you repeat this skill?
Yes, it’s vital that gymnasts repeat this skill to enable a routine that has no pauses or breaks within the routine.
The Upstart to Straddle Sit on the parallel bars is a fundamental transitional skill in men’s artistic gymnastics. This skill demonstrates dynamic power, control, balance, and body awareness, showcasing a gymnast’s ability to move seamlessly from an explosive movement into a stable seated position on the bars with precise form and composure.
The Upstart to Support is a dynamic and strength-based skill in men’s artistic gymnastics on the parallel bars. In this element, the gymnast transitions from a powerful upward motion into a stable support position. This skill emphasises explosive strength, control, and body alignment.
The Upstart with 1/1 Turn Mount begins with a 1/1 turn before the gymnast catches the bar. The skill consists of the gymnast executing a 1/1 twist during the mount, grabbing the bar, and then transitioning into the upstart position.
Skill Type: Mount
Key Points
Mount Execution:
The gymnast begins by performing a 1/1 twist in the air before reaching the bar.
The twist should be executed cleanly and with a strong rotation.
The gymnast must then catch the bar precisely after completing the 1/1 turn.
Upstart Position:
After successfully grabbing the bar, the gymnast transitions into an upstart, pushing upward into a strong, vertical position with fully extended arms and a tight core.
The upstart should be stable, maintaining good body alignment and control.
The Upstart with 1/2 Turn is a mount performed on the bars where the gymnast first completes a half-turn before executing the upstart. In this skill, the gymnast must execute the 1/2 turn before catching the bar, showcasing control, precision, and the ability to seamlessly transition into the upstart movement.
Skill Type: Mount, High Bar & Low Bar
Key Points:
Starting Position:
The gymnast approaches the bar and mounts using the designated entry method from two feet using a springboard.
Hands should be fully extended, core engaged, and the body positioned for balance and control.
Half Turn Entry:
Before executing the upstart, the gymnast must perform a 1/2 turn on the bar.
The half-turn should be clean, with the body rotating smoothly around the bar while maintaining a tight and controlled form.
The rotation should be completed before the gymnast catches the bar for the upstart.
Upstart Execution:
After completing the half-turn, the gymnast immediately transitions into the upstart movement.
The upstart involves a strong push off the bar and an upward motion to achieve a standing position on the bar with good form and stability.
Mount Completion:
The mount concludes with the gymnast standing tall on the bar, showing balance, control, and precision.
A clean, controlled finish highlights good technique and ensures the gymnast remains stable on the bar throughout the transition.
The gymnast sits on the floor and lifts both legs together to form a “V” shape with the torso and legs. Hands are placed on the floor beside the hips for support.
Skill Type: Balance
Key Points:
Leg Position: Keep legs straight and together, forming a clean “V” shape with the torso.
Hand Placement: Place hands flat on the floor near the hips for stability and lift.
Core Engagement: Engage the core muscles to hold the position and maintain control.
Posture: Keep the back straight and shoulders down for proper form.
Execution: Aim for a steady hold, with minimal wobbles or adjustments.
A V sit without hands is a challenging flexibility and strength position in gymnastics. The gymnast starts by sitting on the floor with their legs extended straight out in front of them, The gymnast will then proceed to tighten their core and lift there legs into a V-Sit position. The gymnast will need to have straight legs and hold their arms straight out in front to enable the balance.
The Valdez is a dynamic and visually impressive skill where the gymnast performs a back handspring-like take-off, landing in a sit position with the legs straddled or together. It combines power, flexibility, spatial control, and dynamic execution on both the floor and the beam.
The W Hop Leap is a dynamic and visually engaging floor skill where the gymnast leaps into the air, executing a change leg motion with a distinctive “W” shape in the legs. This skill demonstrates power, coordination, flexibility, and spatial control, adding energy and style to floor routines.
The W Hop (Change Leg) is an explosive and dynamic floor or beam leap where the gymnast takes off with power, performs a change leg motion in the air, and lands cleanly on the beam or floor. This skill showcases strength, flexibility, coordination, and precise leg control.
The W Hop 1/1 Turn is a dynamic gymnastics skill where the gymnast takes off with power, performs a 360-degree rotation in the air, and lands cleanly on her feet. It combines speed, height, rotation control, and balance.
The W Jump 1/1 is a dynamic gymnastics skill where the gymnast performs a 1 full rotation (360 degrees) in the air while executing a W-shaped jump pattern. This skill emphasizes rotation, spatial awareness, speed, and body control.
The W-Jump 1/2 performed on the beam involves the gymnast initiating a take-off from the beam, executing a sideways jump with a 1/2 twist, and landing back on the beam facing the opposite direction. The movement requires excellent spatial awareness, body control, and balance.
A W-jump is a jump where the gymnast performs a straight jump while creating a pike jump shape with one leg bent in a tuck position. The arms are typically lifted infront to maintain balance and posture. The gymnast extends through the legs and arms as they jump, then returns to a normal standing position upon landing. This skill requires strength and control, emphasising the shape created by the legs mid-air.
The W-Jump 1/2 performed sideways on the beam involves the gymnast initiating a take-off from the beam, executing a sideways jump with a 1/2 twist, and landing back on the beam facing the opposite direction. The movement requires excellent spatial awareness, body control, and balance.
The Whip Salto is a dynamic and fast-paced floor skill in men’s artistic gymnastics. It combines speed, height, rotation, and control, showcasing a gymnast’s agility, core strength, and spatial awareness. The whip salto is often a connecting element in floor routines, requiring fluid motion and precise execution to maintain rhythm and composure.
Skill Type: Acro
Judging Points:
This skill can only be used in a tumbling pass not as a dismount.
The one and a half wolf spin is an advanced rotational skill where the gymnast completes three full rotations in a single foot in a squat position on the floor or beam.
The full wolf spin is an advanced rotational skill where the gymnast completes three full rotations in a single foot in a squat position on the floor or beam.
A wolf spin with a 1/2 turn in gymnastics is a balance and rotation skill typically performed on the floor or beam. The gymnast starts in a crouched position, with one leg bent under them and the other extended forward, resembling a “wolf” shape.
From this position, the gymnast initiates a spin by pushing off the supporting leg and using their arms to generate momentum. As they rotate, the gymnast completes a 180-degree (1/2) turn while maintaining the crouched or tucked leg position.
The challenge is to stay low, balanced, and controlled throughout the spin, keeping the body tight and finishing smoothly in the same wolf position or transitioning to another skill. This skill requires precision, balance, and coordination.
The double wolf spin is an advanced rotational skill where the gymnast completes three full rotations in a single foot in a squat position on the floor or beam.
The triple wolf spin is an advanced rotational skill where the gymnast completes three full rotations in a single foot in a squat position on the floor or beam.
The Y Balance is a balance and stability exercise in gymnastics that challenges a gymnast’s strength, control, and flexibility. In this position, the gymnast stands on one leg while lifting the other leg into the air, creating a “Y” shape with their body.
The supporting leg remains straight, and the gymnast maintains their balance by engaging their core and stabilising muscles. The lifted leg is extended out to the side or slightly behind, as high as possible, while the arms reach out to the sides or overhead to enhance the “Y” shape.
The gymnast must keep their torso upright and avoid leaning, ensuring that the entire body remains aligned. This exercise helps improve balance, leg strength, and flexibility, and is often used as a conditioning or balance drill.
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