Gymnastic Skills

by Brian Sather, created Dec 30 2009 - 4:16am

Stretching: Roll wrists, arm circles, head tilt, walk arms back on mats, straddle split, scissor split, hurdlers stretch, quadriceps, spinal rock.

Safety in Gymnastics

  • Always have appropriate supervision of gymnastic activities.
  • Spotter: Have a trained spotter supervise any exercise where the student is inverted. Primary responsibility is to keep head form falling to mat or striking apparatus.
  • Use appropriate thickness of mats for the activity used.
  • While others are performing, all other participants should stay clear of the practice area.
  • Advise students to keep eyes open at all times.
  • Have a definite skill progression.
  • Refer to USGF’s safety manuals for safety tips.

Animals Walks

  • Galloping dog: Run on all fours without touching knees.
  • Frog Hop: Dive to hands and land in squat position.
  • Crab walk: With belly up, walk on all fours.
  • Elephant walk. Keep knees stiff and spread feet apart.
  • Wet-cat footwalk: Walk on three limbs and shake one.
  • Bear Walk: Same as elephant walk with feet together.
  • Donkey kick: Place hands on mat and kick feet in air, then land in squat position.
  • Snail drag. Keep legs inactive and drag body with arms.

Safety moves

  • Egg roll (spinal rock): Keep chin to chest, grasp the shins, pull tight, and rock all directions.
  • Log (pencil) roll: Arms stay above head. Roll laterally along ground keeping body straight.
  • Backward roll over back shoulder: Lie on back. Place right hand by side and left arm out. Turn head to right and bring knees up over the left shoulder and land on knees. Progress to starting in squat position and perform roll. Spotter: Standing on right side, grab thigh to help pull the gymnast over.
  • Front fall: For falling directly forward with moderate force. Fall with arms in front and bent at wrists. As hands contact mat, flex arms lowering torso to mat. Start exercise by falling from knees first.
  • Jump front fall to forward roll: Do a hop proceeded by a forward roll.

Rolls:

  • Forward roll: Squat to ground. Place hands on mat forming a triangle about shoulder width apart. Tuck chin to chest and push off with legs. For first progression, roll and lie flat on back to finish. Later work to have momentum carry the roll back to squat position. Spotter: Grab hips to lift weight.
  • Forward straddle roll: With legs in straddle position perform forward roll. As hips contact floor, place hands between legs and fingers pointing forward to assist pushing to straddle stand.
  • Backward roll: Assume a squat position. Roll backwards making the back round. Stay in a tucked position with chin to chest. As hips go overhead, reach for mat with hands and push up to aid in the roll. End in squat position. Spotter: As hips are brought to overhead position, grab the waist to assist in lifting the hips.
  • Backward straddle roll: Start in straddle position. Perform roll while keeping legs straddled.
  • Backward extension roll: Practice this after successful practices of handstand. While performing the backward roll, extend the body up to a handstand position, momentarily hold, and then snap down to a standing position or lower one leg at a time. Spotter: As the legs begin to come vertical, grasp above the knee and assist in lifting the body to a handstand position.

Stands

  • Tripod: Make a triangle with head and hands and slowly place knees on elbows. Head should contact the mat just above the forehead. Spotter: Hands on hips.
  • Tip-up: From squat position, press knees forcefully against elbows which are slightly bent. Keep head up and shift weight over hands. Hold then return to squat position. Spotter: Kneel beside student and assist by supporting shoulder and back of thigh.
  • Head stand: Head and hands form a good triangle. Place forehead on the mat, not the top of the head. Raise the hips then the legs overhead. For variation, perform headstand from lunge, kicking one leg up first then raise the other in a controlled manner. Spotter: Grasp the leg just above the knee.
  • Hand stand: With hands over head, step into a small lunge. Place hands on mat shoulder width apart and spread fingers. Swing the back let (straight leg) upward and immediately push with the other foot. As soon as body is almost inverted, switch legs and come back down on one foot. Practice the kickup against a wall. Progress to holding the handstand in a fully outstretched and straight position. Spotter: Grasp above the knee with both hands on one leg and left to stretch body to fullest.

Tumbling:

  • Handstand forward roll: Perform handstand using good form. Slightly overbalance the handstand and bend arms slowly, flex hips, tuck head, and place shoulders on mat and continue to roll finishing in squat position. Spotter: Grab lower thigh just above knee during handstand. Assist in lowering student to floor and release after their weight is on their back.
  • Cartwheel: Face forward and lift arms overhead. Step forward with one foot and bend into lunge. Place hand on mat directly in line with lead foot. Forcefully swing the trail leg over the top while pushing off with the foot on the ground. As the legs move over the body, place the other hand on the mat shoulder width from the other hand and in the same line of movement. The new lead leg comes down first in a lunge position as the other leg comes to the ground. Should end in same position as the starting position. During the performance, the head should stay up watching the hand placement. Spotter: Stand to the side of the students bent leg and slightly in front. Grasp the waist and support the body through the movement making sure the waist stays over the hands. If the arms collapse support the body so the individual does not fall on their head.
  • Round-off: The initial action is the same as a cartwheel but as the legs reach the top of the maneuver, they are brought together and the hips are turned to land facing backwards with both feet landing as the same time. Spotter: Same as Cartwheel.
  • Bridge: Lying on back, the student reaches with both hands above shoulders by the ears. Push with legs and arms to form an arch. Spotter: Help student by lifting up at the lower back or slightly above hips. Use passive assistance and ensure the student does not collapse.
  • Back Walkover: Stand on one foot with other foot slightly in front and arms above head. Lift front foot and allow back to arch while keeping hips over the stationary foot. As hands contact mat, vigorously lift front leg over the top and push off mat with other foot. Come down in a lunge position, one foot landing after the other. Spotter: Stand to the side and place one hand on lower back and other hand on upper thigh of the support leg. Support the lower back and assist the leg to get the hips over the top.

Acro

  • Double crab: One partner assumes a crab position. The other partner stands to left side and places left hand and then left foot on left knee of partner. While shift the weight, the partner places the right hand on the right shoulder and right foot on right knee forming an identical crab. Both partners should keep hips up at all times..
  • Prone support on partner’s hands and knees: Partner A is on back with knees bent. Partner B straddles partner A at the shoulders and leans forward to place hands on A’s knees. Partner A grasps the lower leg of partner B who lefts one leg then the other while supporting weight with arms. Partner B should be off the ground in a horizontal position with a stiff body.
  • Shoulder stand: Partner A is on back. With knees bent and feet close to hips. Partner B places hands on A’s knees, leans forward straightening arms and rests shoulder in A’s outstretched arms. Partner B kicks up to a handstand. Spotter: Help support the thigh of partner B to assist in case of collapse. Ensure the partner does not over rotate.
  • Angel: Partner A is on back with knees slightly bent. Partner B moves forward and places As feet on the hips and thigh area with toes slightly pointing out. Grasp hands as A lifts B to horizontal position. When balance is gained, release hands. Partner B stretches arms out.
  • Airplane: Partner A stands in front of Partner B. Partner B stands with legs apart, bends both legs, and grasps A at the waist. Partner A grasps the writs of B as the right and then left foot is place on B’s thigh. Partner B leans back slightly to control the balance. As A straightens legs, B slides hands from waist to upper thigh. Partner A moves arms sideways.
  • Chest Stand with partner: One partner is on hands and knees. Other partner rests chest on back and places arms under the partner’s chest. Kick to vertical position with one leg then other. Spotter: Support under the shoulder and the back to keep from falling forward or to protect from a collapse.
  • Pyramid: Form a three then five person pyramid with each participant on all fours. The key is to keep a solid base at each position. Arms should overlap with the adjacent person. Knees are placed on the hips and hands are placed on the back below the shoulders.