Gymnastic.pdf

Skills in Gymnastics

1. GYMNASTICS

2. CONTENTS

GYMNASTICS
SKILLS
COMMON
STRETCHING
EXERCISE
COLLAGE PIC

3. 5 - GYMNASTICS
SKILLS

4. The handstand is arguably the single most important skill and position in the sport of
gymnastics. It’s the building block for essential skills on each of the four events. Being able to
do a perfect handstand is one skill you should learn to master. The handstand is used in most
tumbling skills — walkovers and handsprings. The handstand is important on bars — cast to
handstands and giants are in the handstand position. Handsprings on vault pass through the
handstand position. One of the keys to nailing the back extension roll in the level 6 floor
routine is to hit a perfect handstand in the middle of the roll.
HANDSTAND

5. CAST
Casting is the most basic bar element, and
learning how to cast well early on will help
you learn so many other skills. Body
position in the cast is a hollow body shape.
The hollow body shape is similar to the
shape you have in a perfect handstand
other than the fact that your back is
slightly rounded with your stomach pulled
towards your spine. You will eventually be
casting to handstand, so the higher you
can cast with a nice tight body position the
better. You want your legs to be together
and straight, your stomach pulled in, your
back rounded and your eyes looking at the
bar.

6. Mastering your side and middle splits will
help you execute other skills that use that
same shape as well. And your splits are easy
to practice at home. The split “shape” is
everywhere in gymnastics — split leaps,
jumps, switch leaps, in the middle of back
walkovers, etc. The better you can do your
splits on the ground, the better you will be
able to do them in the middle of a skill. You
should be able to do a split on your left leg,
your right leg and a middle split with your
legs straight and all the way to the ground.
SPLITS

7. ROUND-OFF
A roundoff is just as important as a back handspring to master for tumbling
on floor. The roundoff gives power just like the back handspring does to the
tumbling pass.

8. TURN ONE FOOT
AThe turn on 1 foot is a skill that doesn’t go away. It is required in every
floor and beam routine gymnastics levels 4-10. So you might as well master
this basic gymnastics skill right away.

9. COMMON
STRETCHING
EXERCISE

10. COMMON STRETCHING EXERCISE THAT IMPROVE YOUR
GYMNASTICS


Practicing sprints are a great way to
improve your Vault skills, and you can
practicing running fast anywhere. Great
vaults are quick and powerful, so the
faster your run–the more power you will
have during your vault.
SPRINTS




Working on your splits is a way to
improve your flexibility at home. The
split shape shows up frequently in
gymnastics; the split shape is seen in
leaps and jumps. The better you can do
splits on the ground, the better you can
do them in the air.
SPLITS

11. COMMON STRETCHING EXERCISE THAT IMPROVE YOUR
GYMNASTICS

Another great exercise for improving
your gymnastics skills at home is pull-
ups. You can practice your pull-ups at
home by installing a pull-up bar in one
of your doorways.
PULL-UPS:




Practicing your scales at home will help
you improve your balance, flexibility and
strength which are all crucial for
gymnastics. If you aren’t sure what a
scale is, stand on one leg and lift the
other leg directly in front of you for a
front scale or directly behind you for a
back scale. .
SCALES

12. COMMON STRETCHING EXERCISE THAT IMPROVE YOUR
GYMNASTICS

Improve your jumps by practicing
straight jumps at home. Keep your body
as tight as possible and jump as high as
you can while maintaining your body
position.
JUMPS




Gymnasts are required to do leaps on
both beam and floor in their routines.
Practice makes perfect so practice your
leaps at home. Concentrate on keeping
your legs straight and coming as high off
the ground as you can. Also make sure
the angle you make with your legs is
even on both sides.
LEAPS: