The compulsory routines have been designed with a dual purpose because not all gymnasts should be asked to meet the same advanced development goals at any given competition level. Therefore the framework was created to provide basic routines for everyone and gradually increase the opportunity for bonus as an athlete’s development progresses.
1. Run, punch dive
roll.
2. Kick leg up and cartwheel with ¼ turn to stand, tuck or pike back
extension roll through handstand.
3. Lower to arched prone support with head up and toes pointed, lift to straddle
stand with head up and arms extended.
4. Jump to straddle press to handstand with momentary hold, lower with straight legs
to stand.
SB#1: Replace #4 with straddled
press to handstand with momentary hold, lower with straight legs to
stand
5. Run, hurdle, forward
handspring.
6. Step forward and kick to handstand
with momentary hold.
SB#2: Replace #6 with step forward and kick to handstand
with full pirouette.
7. Straight arm forward roll, straight legged sissone, step forward to ½ turn
rearward.
8. Run, hurdle, round-off, back
handspring, rebound to stand.
SB#3: Replace #8 with run, hurdle, round-off, back handspring, back handspring,
rebound to stand.
1. Double leg circle.
2. Double leg circle
SB#1: Additional two double leg circles.
SB#2: ½ spindle within two double leg circles.
SB#3: Two
flaired double leg circles.
3. Double leg circle
4. ½ double leg circle with ¼ turn to flank dismount.
1. From extended arm hang (false grip allowed), muscle up to support with spotter
assistance and with as straight body as possible.
SB#1: Replace #1 with from extended arm hang with false grip, muscle
up to support WITHOUT spotter assistance and with as straight body as
possible.
2. Straight
body, straight arm support hold for 2 seconds.
SB#2: Following #2, add lift
legs to “L” hold for 2 seconds, lower legs to straight body straight
arm support.
3. Roll backward to piked body inverted hang.
SB#3: Following #3, add extend body horizontally to hanging
scale rearways (back lever) hold for 2 seconds.
4. German hang with momentary hold.
5. Pull out to piked inverted hang and cast forward to swing backward.
6. Swing forward, swing backward.
7. Swing forward, swing backward.
8. Swing forward to salto
backward tucked dismount.
1. Run: From a maximum distance of 60'.
2. Hurdle: Lift knees upward while body's center of gravity remains level and feet
extend forward to contact the springboard in front of the body.
3. Salto forward.
4. Landing.
1. From stand or short run, jump to long hang swing forward.
2. Long hang swing backward, long hang swing forward.
3. Long hang swing backward, up-rise to upper arm hang.
4. Upper arm swing forward, upper arm swing backward.
5. Upper arm swing forward to straddled front up-rise to support and immediately
lift legs off bars.
SB#1: Replace #5 with upper arm swing forward to forward up-rise to support.
6. Swing backward.
7. Swing forward to “L” hold for 2 seconds.
SB#2: Replace #7 with swing forward to “V” or Manna hold for 2 seconds.
8. Extend forward and swing backward.
9. Swing forward, swing backward.
10. Swing forward, swing backward to momentary handstand and push off either side to
stand.
SB#3: Replace #10 with swing forward, swing backward to handstand hold for 2 seconds and push off either side to
stand.
1. From a hang position in over-grip, pullover to support.
2. Cast to back hip circle to undershoot forward.
SB #1: Replace #2 with cast to free hip circle to undershoot forward.
3. Swing backward, tap swing forward with ½ turn to mixed grip.
4. Tap swing forward, swing backward and change hand to double overgrip.
5. Swing forward and kip to support. Momentary stop in support is
allowed.
6. Cast to undershoot forward.
SB#2: Following #6, add swing backward, tap swing forward to swinging pullover (¾ giant swing backwards to undershoot
forward.
7. Swing backward, tap swing forward.
8. Swing backward, tap swing forward.
9. Swing backward to up-rise and release hands dismounting to stand.
SB #3: Replace #9 with swing backward, tap swing forward to salto backward (flyaway) tucked, piked, or stretched
dismount.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.