Boys Levels

Level 1

Example Gymnastics Certificate

Floor:

  • Tucked forward roll
  • Tucked backward roll
  • Cartwheel
  • Candlestick – 5 sec hold
  • Bridge – 10 sec hold
  • Jumps (straight, tuck, star, ½ turn)
  • Headstand with knees bent and hold for 3 sec.

Supplementary skills:

  • Sit in straddle with good posture
  • Front and back support, lower to floor
  • Show and hold v sit, with or without hand support
  • From crouch rock backward and fwd to stand
  • Teddy bear roll
  • Arabesque hold 2 sec. 30deg min.
  • Kick to handstand with coach assisting and hold for 30 sec.
  • Show and hold dish shape for 3 sec. Rotate into arch and hold 3 sec
  • All 3 splits 100deg min.

Vault:

  • Run with a slightly forward lean, keeping the elbows bent 90deg. And the front knee reaching horizontal with a 90deg bend, lifting the heels to the buttocks. Emphasis on form, not speed at this level. Repeat several times.
  • Run 7 to 9 steps and execute a hurdle and rebound from the board. Arms behind and high up, execute a straight jump. Land in demi-plie, lower the arms on landing and bend the legs slightly to absorb the landing. Stretch and lift the arms up.

Supplementary skills:

  • Handstand fall to a back lying position on a 20cm high crash mat (arms behind on take- off).
  • Handstand hops on the floor.
  • From springboard squat onto vault table, from crouch jump upwards in straight position and land in demi-plie

Pommel horse:

  • Walk around the horse (one round without falling)
  • Front and rear support (toes pointed, nicely stretched, 2-3 times)
  • Back support hold
  • Weight transference (left arm up – right arm up)
  • Split swings in front support (keep the legs straight and lift them up to shoulder level)

Mushroom:

  • Bucket swings min. 5 times
  • Circle positions on mushroom (start, ¼, ½, ¾, end)
  • Feint to ¼ circle on the mushroom (with hips pushed away, straight body, one arm horizontal, in side support position)

Supplementary skills:

  • Front and back support walks
  • Front and back support – shoulder shrugs (arms straight)
  • Front and back support – arm lifts (hands facing out, push from shoulders)
  • Front support jumps – 4 fwd and 4 back
  • Fs, bs, fs, bs rotations
  • Walk around a full circle
  • Hop jumps on the floor mushroom
  • Circle positions on floor (start, ¼, ½, ¾, end)

Rings:

  • Straight body hold – count to 10
  • Chin up (5 sec hold)
  • Hanging tuck hold ( 5 sec)
  • Static holds - inverted hang hold
  • Inverted pike hold ( looking at the knees, legs straight, toes pointed)
  • Tight body swings (elbows straight, legs together)
  • Skin the cat (german hang)

Parallel bars:

  • Straight body support hold
  • Tuck support hold
  • Walk forward and backwards (legs together)
  • Front straddles
  • Walk forward turn around and walk back
  • Dips – 5 times
  • Small tight swings (no piking)

High bar:

  • Overgrip, undergrip, mixed grasp and crossed grasp holds
  • Traveling sideways and facing along the bar
  • Static chin hold for 10 sec with an undergrip without swing
  • Chin ups x 5 with assistance
  • Dish-arch-dish
  • Straight body swings
  • Hanging ½ turn
  • Swing dismount to stick
  • Backward circle up on the low bar

Strength and flexibility development

  • 10 push-ups
  • 10 sit-ups
  • 7 sec. Dish hold
  • 2 chin-ups (without assistance)
  • 5 leg lifts
  • Japana ½ way down

Level 2

Example Gymnastics Certificate

Floor:

  • Forward roll to straddle stand
  • Straddle press to headstand with straight legs – hold for 2 sec.
  • Front to back cartwheel – landing with feet together
  • Backward roll to pike stand
  • Step, leg lift, levering action to handstand
  • Jumps ( straddle, pike and full turn)

      Supplementary skills:

  • Straight arm, straight leg backward roll down incline mat
  • Bridge kick-over from an elevated surface
  • Take 1 to 3 running steps, hurdle and cartwheel
  • Handstand forward roll with bend arms
  • Lunge to round-off (from bench or mat)
  • Handstand fall to bridge – kick-over (onto crash mat)

Vault:

  • Straight leg jumps onto 50cm high crash mats with correct arm swing and run
  • Dive forward roll from a board onto an 50cm crash mat

      Supplementary skills:

  • Hurdle – handstand block – flat back onto 50cm stack of crash mat      (taking 1 to 3 steps fwd, swing the arms from back to fwd, placing the hands on the board while kicking the back leg upward and pushing off the floor with the front leg, quickly block off the board and maintain a straight-dish body position, legs together and the head is in neutral. Keep the body straight through flight and land on the back).

Pommel horse:

  • Front support pendulum swing with keeping the legs separate throughout
  • Back support swings (hips pushed out, keep the legs open)
  • Straddle swings
  • Leg cuts – over and back (front support, swing and bring one leg fwd, swing in straddle and take the leg back)
  • Leg cuts into a rear position – front support left leg fwd, right leg fwd, left leg back, right leg back
  • Leg swings and active leg holds – 5 times each leg hold 6 sec as conditioning

Mushroom:

  • Feint to ½ circle  (hips not touching the mushroom, finish in back support)
  • Bucked swing 10 times

Rings:

  • 2 chin-ups
  • Muscle up with assistance
  • Muscle up with assistance, l hold (2 sec)
  • Higher swings (turn the rings out and open arms wide)
  • Swing to back uprise with assistance
  • Back uprise into a l position (2 sec hold)
  • Skin the cat and back x 2
  • Dismount – using a basic flyaway technique (back tuck and straddle)

Parallel bars:

  • Hand hopping backward and forward
  • Swing to straddle front support with body fully extended only feet on the bars and then back support
  • Swinging with arched body
  • Introducing the full swing (straight body)
  • Face vault dismount (at the end of the back swing)

High bar:

  • Sideways hop travel
  • Traverse along the bar with ½ turns
  • Higher swings with tapping under the bar (dish-tap-dish) and re-grasp
  • Undergrip swing
  • Chin-up backward circle up on the high bar with assistance
  • Cast to horizontal
  • Backward circle with assistance

Strength and flexibility development

  • 20 push-ups
  • 20 sit-ups
  • 10 sec. Dish hold
  • 5 chin-ups (without assistance)
  • 10 leg lifts
  • Japana ¾ way down
  • Y balance 110deg.

Level 3

Example Gymnastics Certificate

Floor

  • Front scale
  • Handstand or donkey kick
  • Forward roll, cartwheel, cartwheel with ¼ turn
  • Backward roll
  • Arch support, straddle stand
  • Press headstand to forward roll or forward roll
  • Tuck jump
  • Run, hurdle cartwheel or round-off

Mushroom (no pommel horse)

  • ½ double leg circle, ½ double leg circle with ¼ flank turn dismount

Rings

  • Pull up
  • Lower to hang, lift legs to l position
  • 2 x swing forward and backward
  • Swing forward to inverted hang
  • Lower to piked inverted hang
  • Lower to german hang
  • Drop for dismount to stand

Vault

  • Run, circle arms, hurdle, straight jump to land

Parallel bars

  • Jump to support, swing forward and backward
  • Swing forward to straddle support
  • Forward straddled l sit
  • 2 x swing backward and forward
  • Swing backward to dismount over either rail

Horizontal bar

  • Pull over to support (coach may assist)
  • Cast to undershoot
  • Swing backward and forward
  • Swing backward and uprise to hop
  • Tapswing forward and backward, dismount

Level 4

Example Gymnastics Certificate

Floor

  • Scale (2 sec hold)
  • Handstand forward roll
  • Cartwheel, cartwheel with ¼ turn
  • Backward roll to front support
  • Arch support, (split or japana) straddle stand
  • Press to headstand (2 sec hold)to forward roll or
  • Bonus - press to handstand
  • Forward roll, tuck jump
  • Run, hurdle round-off or round-off back flip (bonus) to stand

Mushroom

  • One double leg circle
  • 2 additional double leg circles (bonus) or in total 5 double leg circles (bonus)
  • ½ turn flank dismount

Pommel Horse

  • Jump to front support, 3 full pendulum swings
  • Leg cut forward, leg cut forward dismount

Rings

  • Pull up
  • Lower to hang, lift legs to l position, hold for 2 sec (bonus)
  • 2 x swing forward and backward
  • Swing forward to inverted hang
  • Lower to piked inverted hang, extend body to back lever (bonus)
  • Lower to german hang, hold for 2 sec
  • Drop for dismount to stand

Vault

  • Run, circle arms, hurdle on to spring board, handstand flat back (min 50cm mat)

Parallel Bars

  • Jump to support, swing forward and backward
  • Swing forward to straddle support
  • Forward straddled l sit or v sit hold for 2 sec (bonus)
  • 2 x swing backward and forward
  • Swing backward to dismount over either rail or swing backward to nominal handstand (bonus)

Horizontal bar

  • Pull over to support (coach may assist), unassisted (bonus)
  • Cast to undershoot or back hip circle to undershoot (bonus)
  • Swing backward and forward
  • Swing backward and uprise to hop
  • Tap swing forward and backward, dismount

Level 5

Example Gymnastics Certificate

Floor

  • Handspring step forward handstand, full pirouette (bonus)
  • Roll forward with straight arms to straddle stand, split or japana
  • Jump to handstand, press to handstand (bonus) hold for 2 sec
  • Roll fwd with straight arms to sissone, land on front leg, ½ turn
  • Run, punch and dive roll, jump ½ turn, back extension roll to front support, arch
  • Lift tucked or piked to stand, cartwheel, arabesque
  • Run, hurdle round-off back flip, back flip (bonus) to stand

Mushroom

  • One double leg circle
  • 2 additional double leg circles (bonus) or in total 5 double leg circles (bonus)
  • Continue to perform 2 additional double leg circles
  • Continue to perform 2 additional flaired double leg circles (bonus)
  • ½ turn flank dismount

Pommel horse

  • Jump to front support, 3 full pendulum swings
  • Leg cut forward, leg cut forward
  • One full pendulum swing in rear support position
  • Left leg cut back, right leg cut back
  • Left leg cut forward, right leg cut forward and dismount

Rings

  • Muscle up, coach may assist, hold for 2 sec (bonus – no spotter)
  • Lift legs to l sit and roll backward and down to piked inverted hang
  • Back scale (bonus) hold for 2 sec
  • Lower to german hang, pull back to inverted hang and immediately cast to swing
  • Swing forward and backward x 2
  • Bonus - inlocate stretched to swing backward
  • Swing forward to salto backward tucked dismount

Vault

  • Run, circle arms, hurdle on to spring board, handspring

Parallel bars

  • Jump to long hang, swing forward and backward
  • Swing forward and back to upper arm hang
  • Upper arm swing forward and backward
  • Swing forward to straddled support, to forward uprise to support (bonus)
  • Swing backward and forward to l sit, hold for 2 sec or swing forward to v sit or manna (bonus)
  • Swing backward and forward x 2
  • Swing backward to nominal handstand, hold for 2 sec (bonus) and push off to dismount.

Horizontal bar

  • Pull over to support
  • Cast, back hip circle to undershoot forward, clear hip circle (bonus)
  • Swing backward and forward to ½ turn to mix grip
  • Swing backward, change to over grip
  • Swing forward to kip, kip to immediate cast (bonus), undershoot forward and swing back
  • Tap swing forward, swing backward x 2 uprise dismount or
  • Bonus - back tucked or piked salto dismount

Level 6

Floor

  • Handspring step-out handspring
  • Handstand full pirouette
  • Forward roll, sissone, 180deg turn
  • Salto forward tucked or piked (bonus)
  • Forward roll, pike up handstand, ½ pirouette, back extension roll to front support
  • Arch, lift to straddle stand, press to handstand or endo roll press to handstand (bonus)
  • ½ turn, run, hurdle round-off back flip, back flip (bonus), tuck back salto to stand

Mushroom

  • Two or three double leg circles
  • Czehkehre (moore) finishing in front support position
  • Two or three double leg circles
  • Bonus - perform a direct stöckli
  • Two or three flaired double leg circles
  • Execute a ½ spindle (bonus)
  • Bonus - add a russina wendeswing with 360deg
  • One double leg circle, ¼ turn flank dismount

Pommel horse

  • Jump to leg cut forward
  • Single leg pendulum travel
  • One or two full pendulum swing in front support position
  • Leg cut forward, false scissor
  • One full pendulum swing, feint
  • ½ double leg circle with 90deg turn dismount

Rings

  • From hang, pull through piked inverted hang and extend to back lever, 2 sec hold (bonus)
  • German hang, straight body inverted hang
  • Dislocate backward piked
  • Swing forward, swing backward
  • Swing forward and backward to uprise to l sit hold for 2 sec
  • Press to shoulder stand, press to handstand (bonus)
  • Bail forward to swing backward
  • Swing forward and backward, inlocate stretched
  • Swing backward, salto backward tucked, salto backward stretched (bonus)

Vault

  • Run, circle arms, hurdle on to spring board, handspring

Parallel bars

  • Jump to glide kip
  • Swing backward, swing forward
  • Swing backward, bail, moy to upper arm or giant swing backward (bonus)
  • Upper arm swing backward, swing forward, straddled support, push off bars or
  • Bonus - forward uprise to support
  • Swing backward and forward x 2 to straddled l sit
  • Press with straight arms to horizontal or higher, press to handstand (bonus) 2 sec hold
  • Swing forward and backward x 2, swing forward ½ turn dismount to side-stūtzkehre move

Horizontal bar

  • Hang in undergrip, pullover, cast, baby giant forward
  • Bonus – cast forward one or two giant swings and ¾ giant swing forward to hop
  • Hop, grip change, tap swing forward with ½ turn to mixed grip, tap swing forward in mixed grip, swing backward and grip change
  • Swing forward to kip
  • Cast, ¾ giant swing backward (baby giant)
  • Or two giant swings and baby giant (bonus) to undershoot, swing backward
  • Tap swing forward, swing backward to horizontal
  • Tap swing forward to back tucked or piked salto dismount, flyaway stretched (bonus)

Level 7

Floor

  • Round-off back flip, salto backward stretched
  • Bonus  -  with full twist
  • Backward roll to handstand with ½ turn to front support
  • Sissone, 180deg turn
  • Handspring, salto forward tucked, forward roll through candlestick to stand
  • Bonus - handspring, flyspring, forward salto (any position)
  • ½ turn, swedish fall, straddle stand, press to handstand or
  • Endo roll press to handstand with straight arms (bonus)
  • Round-off back flip, back flip, back salto to stand or
  • Bonus - round-off back flip, whip, back flip, salto backward or
  • Bonus - round-off back flip, whip, salto backward

Pommel horse

  • Two front loops
  • Two front loops
  • Bonus - add two flaired front loops
  • ¼ turn forward to side support ( ¼ czechkehre)
  • Two double leg circles
  • ¼ turn forward to cross support ( ¼ kehre)
  • One back loop, flank dismount or
  • Bonus - two back loops with a ½ spindle or
  • Bonus - russian wendeswing 270deg or greater or magyar or a sivado

Rings

  • Straight body inverted hang, cast, back uprise or
  • Bonus - cast uprise backward to l sit
  • Support swing forward and backward to l sit
  • Press to should stand or
  • Bonus - press to handstand lower to shoulder stand
  • Bonus - bail forward to baby giant, return to shoulder stand
  • Bail forward to inlocate stretched
  • Bail forward to baby giant, return to shoulder stand
  • Uprise backward, support swing fwd and back
  • Backward roll, piked inverted hang
  • Dislocate backward piked
  • One or two dislocates backward stretched
  • Swing forward, salto backward stretched or
  • Bonus - double salto backward tucked

Vault

  • Any handspring sideward with ¼ twist or
  • Handspring or
  • Handspring with full twist or
  • Yamashita or
  • Yamashita with ½ twist

Parallel bars

  • Jump to glide kip
  • Swing backward, layaway, forward uprise
  • Swing backward, swing forward
  • Swing backward, bail, moy to upper arm, swing backward to uprise
  • Bonus – moy, giant swing backward or basket swing to any straight arm support
  • Swing forward l sit, straddled press to 45deg above horizontal
  • Swing forward, swing backward x 2 to handstand
  • Bonus – any ½ pirouette in handstand
  • Bonus – swing forward to stūtzkehre forward horizontal or higher
  • Swing forward and backward max 2 salto backward or salto forward (any position)
  • Bonus – swing forward to salto backward stretched with ½ twist dismount or salto forward piked with ½ twist dismount

Horizontal bar

  • From hang cast forward, swing backward
  • Bonus – free hip circle through handstand
  • Tap swing forward, ½ turn, tap swing forward baby giant, swing backward and undershoot
  • Swing backward and forward to kip, grip change to undergrip
  • Cast, two or three giant swings forward
  • Bonus – endo piked or straddled or toe on – toe off piked or straddled
  • Giant swing forward with ½ turn, two or three giant swings backward, undershoot to swing back
  • Bonus – add stalder or toe on – toe off
  • Tap swing forward, salto backward dismount
  • Bonus – salto backward tucked from giant swings backward