The World of Gymnastics

Posts Tagged ‘gymnastics skills’

Gymnastics foam pits are useful in many different ways. The number one use for a foam pit is landing. A foam pit saves a gymnast from many wipe-outs and injuries.

Gymnastics foam pits are most important for optional and elite gymnasts. They are used as a training tool when it come to learning new gymnastics skills. Many people think a foam pit is used for tumbling and floor skills only, but it is not. It is used for so much more than that.

Gymnasts use foam pits for balance beam. Sometimes they may put a resi-pit under the high beam when trying  a skill they have never put on the high beam for the first time. Many gymnasts work beam dismounts into a loose foam pit before doing it off  the end of the balance beam on to mats.

Many gymnast use both resi-pits and loose foam pits when it comes to vault. A lot of times a vault is set up with a loose foam pit behind it. Each time the gymnast vaults she will land in a foam pit until she is ready for the next step. A resi-pit is used for a lot of drills when it comes to vaulting. A lot of times a coach may put it behind the vault table to help the gymnast learn to block off.

Foam pits are very important when it comes to the uneven bars. They are used underneath a single bar or in front of a set of uneven bars. They aid in the safety of release skills and gymnastics bar dismounts. Resi-mats are also used as a training tool on uneven bars.

And of course, pits are used for tumbling! They help with front and back tumbling on the floor. Some pits will even be in front of a tumble track or trampoline to help the gymnast get that little extra spring they need for a specific skill.

Gymnastics pits are useful in so many ways when it comes to learning new skills on any event.

USAG has established10 Junior Olympic levels in gymnastics. After the 10^th level there is elite gymnastics. Gymnastics level 1-6 are known as the compulsory levels. In the compulsory levels every gymnast performs the same gymnastic routines on each event (floor, balance beam, vault and uneven bars).

Levels 1-3 are usually non competitive gymnastics levels. There is no official or sanctioned meets for theses level. Although some gyms may have small competitions so the gymnasts can have fun and gain experience. USAG has set forth mandatory ages for each level of competition. To compete as a gymnastics level 1 or 2 the gymnast has to have reached her 4^th birthday. To compete as a level 3 the gymnast has to have reached her 5^th birthday.

Gymnastics level 1-3 teach basic gymnastics skills, body positions and techniques. At these levels the gymnasts should be learning skills on floor, balance beam, vault and uneven bars. All of the gymnastics skills learned in these levels are the foundation and building blocks needed to start making a great gymnast.

Here are the main basic skills you will learn in level 1, 2 and 3!!

VAULT

• Level 1 Vault- arm circle, punching the spring board, straight jump on an 8 inch mat
• Level 2 Vault- Handstand on spring board, blocking off, landing in a flat back position on a 16 inch mat
• Level 3 Vault- run, hurdle, punch board, dive forward roll to a stand on a resi mat (waist height)

UNEVNE BARS

• Level 1 Bars- 2 foot pullover, casting, back hip circle, push away dismount
• Level 2 Bars- 2 foot pullover, casting, back hip circle, straddle on, sole circle dismount
• Level 3 Bars- 2 foot pullover, casting, back hip circle, cut over, mill (stride) circle, cut back, squat on, pike sole circle dismount

BALANCE BEAM

• Level 1 Balance beam- front support, candle stick, arabesque, coupe walks, releve (tiptoe) walks, straight (stretch) jump on beam, straight (stretch) jump dismount.
• Level 2 Balance beam- front support, v-sit, forward roll, arabesque, leg swings, releve balance, tuck jump, tuck jump dismount.
• Level 3 Balance beam- front support, swing push-up, arabesque, partial handstand, running steps, pivot turns, split jump, cartwheel to side handstand dismount

GYMNASTICS FLOOR

• Level 1 Gymnastics floor- forward roll, backward roll, cartwheel, candlestick, bridge up, side roll, leg swings, coupe walks, tuck jump
• Level 2 Gymnastics floor- straddle roll to straddle stand, headstand, back bend from knees, cartwheel, backward roll to pike, handstand, leg balance, split jump, pivot turn, chasse
• Level 3 Gymnastics floor- handstand forward roll, round-off, backward roll with straight arms to pike, backbend kick-over, leg balance, chasse, leap, heel-snap turn, straight jump, tuck jump

USAG sets forth a specific gymnastics routine for each gymnastics level. Each level incorporates gymnastics skills that have been built upon from the previous level. Here is a list of all the gymnastics skills, faults and deductions set forth by USAG for the gymnastics  level 6 uneven bars.

*The level 6 uneven bars routine requires the gymnast to use both, the high bar and low bar.

*You are not required to use gymnastics had grips on the uneven bars but it is recommended.

*STRADDLE OR PIKE GLIDE KIP- Must take off from both feet at the same time (0.10 deduction)

Do not do a run out glide (0.30 deduction)

Make sure your feet lead in the glide swing (up to 0.10 deduction)

Must extend body fully at the end of glide (up to 0.20 deduction)

Legs must fully close at the end of the straddle glide (0.10 deduction)

*CAST-cast must be a minimum of 30 degrees above horizontal (up to 0.40 deduction)

Show a straight line from shoulders to feet with a hollow  chest (up to 0.20 deduction)

*CLEAR HIP CIRCLE- Huge pike or arch on upswing or down swing (up to 0.20 deduction for each)

Not reaching 30 degrees above horizontal on the upswing (up to 0.40 deduction)

Hips cannot touch the uneven bars as the upswing finishes (0.80 deducting)

Lack of control in to the glide swing (up to 0.10 deduction)

*2^nd STRADDLE OR PIKE GLIDE KIP- Make sure your feet lead in the glide swing (up to 0.10 deduction)

Must extend body fully at the end of glide (up to 0.20 deduction)

Legs must fully close at the end of the straddle glide (0.10 deduction

*CAST SQUAT ON, PIKE ON, OR SOLE CIRCLE- insufficient backwards swing into cast (0.05 deduction)

Feet must be placed on the uneven bars side by side at the same time (0.20 deduction)

*LONG HANG KIP- Make sure to swing near horizontal before doing the kip (up to 0.20 deduction)

*CAST- cast must be a minimum of 30 degrees above horizontal (up to 0.40 deduction)

Show a straight line from shoulders to feet with a hollow  chest (up to 0.20 deduction)

*LONG HANG PULL OVER- Show a small arched position at the bottom of down swing (0.10 deduction)

Do not over pike your body (up to 0.20 deduction)

Maintain over grip-hands shouldn’t completely release the uneven bars (0.30 deduction)

Make sure you do not perform a backwards giant- you must pull hips back to bar (1.0

deduction)

*UNDERSWING- must contact the gymnastics bar with the mid to lower thighs after completing the long

hang pull over and before initiating the underswing (0.20 deduction)

Maintain a straight hollow body (up to 0.20 deduction)

Thighs may contact the bar but hips MAY NOT! (0.20 deduction)

*1^st COUNTER SWING-hips must reach a minimum of 15 degrees below the level of the high gymnastics

bar (up to 0.30 deduction)

Make sure to show a straight line from hips to hands while in a hollow position (up to

0.20 deduction)

DO NOT open hips or body where they are extended over the low gymnastics bar (0.30

deduction)

*TAP SWING-show a slight arched position at the bottom of the swing (0.10 deduction)

Maintain a straight hollow body on the upswing (up to 0.20 deduction)

Feet must reach the high bar height (up to 0.20 deduction)

*SECOND COUNTERSWING- Hips must reach the height of the high bar (up to 0.30 deduction)

Makes sure to show a straight line from hips to hands while in a hollow position (up to

0.20 deduction)

Feet should not extend in an arched position over the low gymnastics bar (0.30

deduction)

*TAP SWING- show a slight arched position at the bottom of the swing (0.10 deduction)

Maintain a straight hollow body on the upswing (up to 0.20 deduction)

Feet must reach the high bar height (up to 0.20 deduction)

CHOOSE ON OF THE FOLLOWING DISMOUNTS

*TUCK FLYAWAY-must bend hips and legs a minimum of 135 degrees (up to 0.20 deduction for each

angle)

must stretch before landing (up to 0.20 deduction)

*PIKE FLYAWAY-hips must be a minimum of a 135 degree pike (up to 0.20 deduction)

Must stretch before landing (up to 0.20 deduction)

*STRETCHED FLYAWAY- Maintain a straight hollow body position the entire time (up to 0.20 deduction)

USAG  has a specific routine for ever gymnastics level and event. Each routine has specific gymnastics skills that the gymnast must be able to execute in-order to be able to compete in that level.

Here are is a list of the  required gymnastics skills along with faults and deductions.

***STRETCH  JUMP- must push through toes. Feet must come together in the jump (cannot have a gap).

You must not have an arch or curve in your body.

***STRADDLE JUMP- must separate legs a minimum of 120 degrees (up to 0.20 deduction).

Make sure to pull feet together before landing (up to 0.10 deduction).

***DIVE FORWARD ROLL- maintain a straight hollow body position (up to 0.20 deduction)

Must show flight before hands touch the floor (up to 0.20 deduction)

Re-contacting the floor with hands to land in a tuck position (0.30 deduction)

***FRONT HANDSPRING TO 2 FEET, REBOUND-arms must stay up by ears while focusing on hands (up to

0.10 deduction)

Must have flight before your hands contact the ground (up to 0.20 deduction)

Hands must land at the same time and must be side by side (0.10 deduction)

Insufficient blocking off hands (up to 0.20 deduction)

Total lack of blocking…doing a front limber instead of a front handspring (0.60

deduction)

not landing with feet side by side at the same time (0.10 deduction)

Failure to rebound immediately after the front handspring (0.10 deduction)

***STRAIGHT LEG LEAP- do not bend the front leg on the take-off (up to 0.10 deduction)

You must have a minimum of a 120 degree leg separation (up to 0.20 deduction)

***LEG SWING WITH HOP QUARTER TURN- Leg  must swing forward and reach a minimum height of

horizontal (up to 0.10)

***SPLIT- split must be all the way down on the floor- 180 degrees (up to 0.20 deduction)

***WEIGHT TRANSFER- Make sure to show a rocking action through the use of plie- feet must be turned out

some (up to 0.20 deduction)

***BACK EXTENSION ROLL- Do not place hands on floor before rolling backwards (0.30 deduction)

Hands staged or not placed at the same time (0.10 deduction)

Make sure you pass through vertical (up to 0.30 deduction)

DO NOT DO a backward roll step out, this is an element change (0.60 deduction)

***FULL TURN IN COUPE- foot must remain at ankle in high releve while completing a 360 degree turn (up

to 0.40 deduction)

***HITCHKICK- Each leg must reach a minimum height of horizontal (up to 0.10 deduction of EACH kick)

***BACK WALKOVER- Make sure your leg lifts continuously while going into the back walkover-do not let

your leg drop after you begin arching backwards (up to 0.10 deduction)

Do not stag your hands or place them on the gymnastics floor one at a time (0.10

deduction)

Must have a minimum leg separation of 150 degrees (up to 0.20 deduction)

***ROUND-OFF – You must not lack acceleration in the series (up to 0.20 deduction)

Make sure to pass through vertical (up to 0.30 deduction)

Feet must land at the same time (0.10 deduction)

***2 BACK HANDSPRING REBOUND- Do not squat deeply in either back handspring (up to 0.20 deduction

for each)

Land feet next to each other at the same time (0.10 deduction for each)

Landing of the last  back handsprings must be followed by an immediate rebound

(0.10 deduction)

Must show a controlled, paused, and stuck landing (0.05 deduction)

These are not  ALL the gymnastics skills or  deductions for the gymnastics level 5 floor routine. These are the MAIN skills required for level 5 and the deductions for those skills.  There is more deductions in the level 5 routine that I did not list. One will receive deductions for lack of gymnastics dance, fluidity and rhythm. You will also receive a deduction for going out of bounds or not completing your routine with the music.

When a gymnast is performing their level 4 gymnastics bar routine they will only use one bar, the low bar. A gymnast may use a mat or a spring board to mount the bar; this must be removed as soon as the gymnast mounts. If the gymnastics mat or spring board is not removed the gymnast will receive a deduction from her gymnastics bar routine score.

MAIN LEVEL 4 GYMNASTICS BAR SKILLS, REQUIREMENTS, AND DEDUCTIONS!

*Glide Swing- Must take off with two feet and land with two feet. Must have great body extension. Hands must remain on the bar between the glide and pullover.

*Pullover-Must pull over with two feet. Do not jump, hop, or step into the pullover. Make sure the landing is in a front support with straight arms and a tight body.

*Front Hip Circle-Maintain a straight hollow body. Must connect a small cast while coming out of the front hip circle.

*Shoot Through (Single Leg Squat Through)-Leg /foot cannot contact or touch the bar when shooting through. Show a stride support at the end of the shoot through (hands are the only thing touching the bar).

*Mill Circle (Forward Stride Circle)-Must show clear stride support at the beginning and end (only thing touching the bar is your hands). Do not hook knee on the bar when doing this skill. Be sure to  flip your hands backwards before doing this gymnastics bar skill.

*Cut Back- Be sure to change your hand position before cutting back. Keep arms straight and end in an extended front support when cutting back.

*Cast- Keep proper body alignment. Maintain a hollow, straight body from shoulders to toes.

*Back Hip Circle- Keep a straight hollow body position while maintaining hip/thigh contact on the bar the entire time. Must connect the back hip circle and underswing dismount.

*Underswing Dismount-Once again, maintain a straight hollow body with straight arms and a great body extension with flight. Stick your landing!

A gymnastics bar routine should not be choppy but should show connections and fluidity throughout the entire routine. Each gymnastics bar skill should lead to the next without any breaks in rhythm.