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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
A backward hip circle is a foundational skill on the uneven bars that is essential for developing more advanced techniques. In this move, the gymnast begins in a front support position on the bar, then performs a controlled backward rotation around the bar, returning to the starting position. Mastering the backward hip circle is crucial as it builds the strength, coordination, and body awareness needed for more complex skills, such as clear hip circles to handstand. This progression is vital for advancing in bar routines, as it leads to higher-level elements and combinations that are key in competitive gymnastics.
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JUDGING POINTS:
Ensure the gymnast completes the backward hip circle in a dish shape, execution points will be lost for piked hips, bent arms, lack of form in the cast phase and in some cases leg separation.
This skill is a great skill for connecting skills i.e chin up circle over into backward hip circle connected into straddle shoot.
Progressions:
The gymnast lies on their back with arms resting on legs to mimic the shape we want to create on the Bar. Lifting their shoulders and legs slightly off the ground to form a dish shape. Hold this position for 10-15 seconds and repeat. [Top Tip: Ask the gymnast to hold a Floor bar/Pole or T-Shirt to replicate the feeling of holding a bar]
Once the gymnast has mastered the shape on the floor, we want to re-create this on the Bar by holding a front support position on a low bar, keeping their body tight, pushing tall in the shoulders and hips pressed against the bar
As taught in the IGA Courses, we recommend slowly supporting the skill, by lowering the gymnast to the half way mark, ensuring the shape has been maintained and supporting the second half. [Top Tip: Slowing the skill down allows us to manipulate the shape and stay away from piking round the Bar.]
Helpful Conditioning Exercises:
Dish Hold
Dish Rocks
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.
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.
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.
A backward walkover is a graceful and controlled gymnastic skill that involves arching the body backward into a bridge position, then kicking over one leg at a time to return to a standing position. This skill showcases flexibility, balance, and coordination and is commonly performed on the floor, balance beam, or as part of a routine.
JUDGING POINTS:
When performing this skill in competition ensure that this is performed with straight legs and pointed toes to not incur any loss in execution points.
Key Coaching Elements:
Shoulder and Back Flexibility: Ensure the gymnast has good shoulder and back flexibility. Regular stretching of the shoulders, back, and hamstrings is essential. Bridge exercises and wall walks can help build flexibility and confidence.
Head Position: Teach the gymnast to keep their head neutral, looking slightly back as they reach into the walkover. Looking too far back can throw off balance.
Hip Alignment: Ensure the hips stay square and in line throughout the movement. This helps with balance and smooth transitions especially when training the skill for Beam.
Control: As the gymnast bends backward, emphasise a controlled arch and slow descent. It’s important that they don’t rush into the backbend.
Hand Placement: Hands should reach for the floor quickly but with precision. Teach them to place their hands shoulder-width apart and fingers spread for a strong base.
Leg Coordination: Teach them to maintain tension in both legs, pointing the toes and keeping legs straight throughout the movement.
Starting Position: The gymnast should begin with one foot slightly in front, arms raised above the head, and lift the leg before going backwards.
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.
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.
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.
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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.
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.
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.
In gymnastics, a cast is an essential skill on the uneven bars (for women) and the high bar or parallel bars (for men). It involves swinging from a support position, usually on the bar, and casting the body upward to create an inverted or handstand position. The cast is a fundamental skill that needs to be mastered before moving on to more advanced skills.
[Click the image button on the main page for downloadable PDF]
Progressions:
Using a Floor Bar practice the dish shape. The gymnast must hold the floor bar in a front support shape, ensure the shoulders are in line with their hands, the chest is pulled in and the hips are flat. [Top Tip: Lift the gymnast to horizontal to see if the gymnast can maintain the shape.]
Once the gymnast has mastered the shape on the floor bar, We want to then move them to the Bar and encourage a high support position. The gymnast will then fold the bar in a pike position and initiate a cast to land in a dish shape on a block. [Top Tip: Encourage the gymnast to complete this skill with straight arms]
Once the gymnast has the courage to begin casting in a dish, you can then step in as a coach and catch them in the cast in order to help the gymnast create a dish shape.
After repetition work with the Coach, you want the gymnast to keep building up confidence by casting higher, Ensure the Bar set up is safe with lots of mats and Bar Covers. Shape and technique is key to achieving a good cast above horizontal.
Skill Requirements:
Dish Shape – Straight Arms – Shoulders over the Bar in Pike Fold – Lift Heels in the Cast not the hips.
Helpful Conditioning Exercises:
Dish & Arch Hold
Leg Raises on Floor with partner or using Vault/Block
In gymnastics, a cast is an essential skill on the uneven bars (for women) and the high bar or parallel bars (for men). It involves swinging from a support position, usually on the bar, and casting the body upward to create an inverted or handstand position. The cast is a fundamental skill that needs to be mastered before moving on to more advanced skills.
[Click the image button on the main page for downloadable PDF]
Progressions:
Using a Floor Bar practice the dish shape. The gymnast must hold the floor bar in a front support shape, ensure the shoulders are in line with their hands, the chest is pulled in and the hips are flat. [Top Tip: Lift the gymnast to horizontal to see if the gymnast can maintain the shape.]
Once the gymnast has mastered the shape on the floor bar, We want to then move them to the Bar and encourage a high support position. The gymnast will then fold the bar in a pike position and initiate a cast to land in a dish shape on a block. [Top Tip: Encourage the gymnast to complete this skill with straight arms]
Once the gymnast has the courage to begin casting in a dish, you can then step in as a coach and catch them in the cast in order to help the gymnast create a dish shape.
Skill Requirements:
Dish Shape – Straight Arms – Shoulders over the Bar in Pike Fold – Lift Heels in the Cast not the hips.
Helpful Conditioning Exercises:
Dish & Arch Hold
Leg Raises on Floor with partner or using Vault/Block
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 gymnastics, a cast is an essential skill on the uneven bars (for women) and the high bar or parallel bars (for men). It involves swinging from a support position, usually on the bar, and casting the body upward to create an inverted or handstand position. The cast is a fundamental skill that needs to be mastered before moving on to more advanced skills.
[Click the image button on the main page for downloadable PDF]
Progressions:
Using a Floor Bar practice the dish shape. The gymnast must hold the floor bar in a front support shape, ensure the shoulders are in line with their hands, the chest is pulled in and the hips are flat. [Top Tip: Lift the gymnast to horizontal to see if the gymnast can maintain the shape.]
Once the gymnast has mastered the shape on the floor bar, We want to then move them to the Bar and encourage a high support position. The gymnast will then fold the bar in a pike position and initiate a cast to land in a dish shape on a block. [Top Tip: Encourage the gymnast to complete this skill with straight arms]
Once the gymnast has the courage to begin casting in a dish, you can then step in as a coach and catch them in the cast in order to help the gymnast create a dish shape.
After repetition work with the Coach, you want the gymnast to keep building up confidence by casting higher, Ensure the Bar set up is safe with lots of mats and Bar Covers. Shape and technique is key to achieving a good cast above horizontal.
Skill Requirements:
Dish Shape – Straight Arms – Shoulders over the Bar in Pike Fold – Lift Heels in the Cast not the hips.
Helpful Conditioning Exercises:
Dish & Arch Hold
Leg Raises on Floor with partner or using Vault/Block
In gymnastics, a cast is an essential skill on the uneven bars (for women) and the high bar or parallel bars (for men). It involves swinging from a support position, usually on the bar, and casting the body upward to create a dish shape before landing on the floor.
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PROGRESSIONS:
Using a Floor Bar practice the dish shape. The gymnast must hold the floor bar in a front support shape, ensure the shoulders are in line with their hands, the chest is pulled in and the hips are flat. [Top Tip: Lift the gymnast to horizontal to see if the gymnast can maintain the shape.]
Once the gymnast has mastered the shape on the floor bar, We want to then move them to the Bar and encourage a high support position. The gymnast will then fold the bar in a pike position and initiate a cast to land in a dish shape on a block. [Top Tip: Encourage the gymnast to complete this skill with straight arms]
Once the gymnast has the courage to begin casting in a dish, you can then step in as a coach and catch them in the cast in order to help the gymnast create a dish shape.
After repetition work with the Coach, you want the gymnast to keep building up confidence by casting higher, Ensure the Bar set up is safe with lots of mats and Bar Covers. Shape and technique is key to achieving a good cast above horizontal.
SKILL REQUIREMENTS:
Dish Shape – Straight Arms – Shoulders over the Bar in Pike Fold – Lift Heels in the Cast not the hips.
HELPFUL CONDITIONING EXERCISES:
Dish & Arch Hold
Leg Raises on Floor with partner or using Vault/Block
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.
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.
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.
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.
Clear Hip to Handstand
Uneven Bars/High Bars (WAG/MAG) - Circling Element
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Judging Points:
Skill can be performed with our without hand 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.
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 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.
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.
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:
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:
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.
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.
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.
Judging tips:
For this move to be credited the A skill, the feet must be above hip height on Floor.
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.
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.
Pike or Straddle Lever 1/2
WAG/MAG - Floor/Beam - Balance
Pike Undershoot
Uneven Bars (WAG/MAG) - Dismount Low Bar & High Bar
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.
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.
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:
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
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.
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 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 emphasizes flexibility and creates a more open and elegant shape.
Both variations of the Shoushanov jump highlight the gymnast’s strength, control, and ability to perform complex aerial movements.
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.
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.
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.
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.
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.
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.
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 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. 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.
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.
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.
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. 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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Tuck to Handstand Walkover
WAG - Beam - Mount
Tucked V-Sit (With hand support)
WAG - Floor - Level 10 & 9 only
Upstart
Uneven Bars/High Bar (WAG/MAG) - Mount/Transition
Upstart with 1/1 turn
Uneven Bars (WAG) - Mount
Upstart with 1/2 Turn
WAG/MAG - Uneven Bars/High Bars- Mount, High Bar & Low Bar
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.
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.
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 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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