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Statics
Locomotion
Springs
Landings
Rotation
Swing
WARM UP
The purpose of a warm up is to prepare both the body and the mind for the
activities that will follow in the training session and so minimize the risk of
injury.
The warm up should involve continuous aerobic type activity the increase the
blood flow and the body temperature. Follow this with stretching activities for all
the major joints and muscle groups to loosen up the body this should not be
confused with increasing flexibility, where the stretches are held for a longer
period of time.
The length of the warm up and its intensity will vary according to the age and
ability of the student and the overall length of the lesson.
Principles of a good warm up
Involve everyone
Be quick and easy to organise
Use variety to maintain enthusiasm
Make it fun by using games and challenges
PHYSICAL PREPARATION
A well rounded Gymnastics Programme will enhance:
This allows students to become more confident and efficient movers and these
skills can be transferred to all areas of life.
Gymnastics places physiological demands on the body e.g. a handstand requires
strength and flexibility, and part of the programme should be dedicated to
developing the bodys ability to cope with these demands.
The importance of physical preparation
Make it fun ask a class to do 10 push up and they groan. Disguise the
push ups in a game or challenge and they will do 30 without noticing
Activities should be easy and quick to organise
Use music
Use small apparatus e.g. balls, hoops, beanbags, witches hats
Use the playground
Use a mixture of single, partner and group activities
The
The
The
The
The
Flexibility
Endurance
1. Push Ups
1. Bar Hang
1. Boxing
2. Pull Ups
2. Foam Roller
2. Rowing
3. Bench Press
3. Arm Stretches
Strength
Flexibility
Endurance
1. Sit Ups
1. Downward Dog
2. Supermans
2. Bend Back
2. V-Sit
3. Leg Raises
3. Torso Rotations
TORSO
1. Bridge
LOWER BODY
Strength
Flexibility
Endurance
1. Squats
1. Hamstring Stretch
1. Running
2. Skipping
3. Box Jumps
3.Calf Stretching
3. Kicking
EASIER
HARDER
PARTNER
Upper body
Assisted Pull Up
Torso
Bridge Alternative
Hands
Twist
Squat
Jump Squats
Lower body
CIRCUITS
A well planned circuit is an excellent way to get maximum participation from
your students especially when there is limited equipment.
A circuit is a closed loop of several situations with activities set out at each
station. It may be used to develop progressions towards a skill, to practice a
new skill, to allow exploration of movement, or to revise skills from past lessons.
It is beneficial in that activity levels are high, it allows students to be
autonomous in their learning and it can leave the teacher free to roam and
focus in on problem areas.
The organisation of the circuit can vary depending on the desired outcome.
Students may perform the station activity once and move on to the next station
or they may remain at one station for a designated time then move on as
directed.
Suggestions for planning circuits
Stations need to be well spaced and designed to flow around the circuit
Ensure landing areas are clear from other students and any hand
apparatus
Select stations so that only one (if any) activity will require constant
supervision
Include in the plan how you will group the students and how they will
move around the circuit
HOMEWORK
Design a simple circuit for endurance with 6 x relevant exercises for 45 secs
at each station.
For full circuit details visit chloevince.weebly.com, tutorial notes, circuits.
STATICS
This includes all the held and still positions in gymnastics and should be the
starting point for your teaching.
Statics can be divided into three categories:
SUPPORTS shoulders above the apparatus
HANGS shoulders below the apparatus
BALANCES using a small base of support
Once the supports and balances are competent on the floor students can then
progress to partner and group balances and supports and balances on
apparatus.
BASIC STATIC POSITIONS
KTPs
KTPs
6. V sit
Straight legs
Straight arms
Feet together
Straight back
7. Shoulder stand
Toes pointed
Knees straight
Back, knees and hips in straight line
8. Front scale
Back leg straight
Chest out
Chin up
Arms out straight horizontally
Hip and shoulders square
Supporting leg slightly bent
HANDSTAND
Physical Preparation
Flexibility- open shoulders and hip flexors, flexors and extensors
Strength- core and upper body strength
Skill Progressions / Lead up Drills KTPs
1. Tuck sit
Prepares one for bunny hop and tuck handstand
Knees to chest
One hand on each leg
Straight back
Knees and feet together
2. Font Support
Shoulders over hands
Straight back
Straight arms
Feet together
3. Bunny Hop
Straight arms
Two feet take off
Two feet landing
4. Tuck Handstand
Two hand take off
Straight back
Straight arms
Two feet take off and landing
Hips and shoulders in straight line
5. Scorpion
One foot take and same foot landing
Straight arms
Straight legs
Chest up on landing
6. Half Handstand
One foot take off
One foot landing, same foot landing
One leg vertical
Straight arms
Straight legs
Chest up on landing
7. Handstand
One foot take off, same foot landing
Two vertical legs
Chest up on landing
Extension
Handstand into forward roll
Scorpion handstand forward roll
Handstand into bend back
HOMEWORK
6 stations to incorporate handstand drills
Make a station in a circuit the static that relates to the skill being taught or
as a revision have a whole circuit set up with statics stations.
Make up a sequence using static position using different body parts and
different levels.
Work with a partner and make up a sequence using four different statics.
Perfect with precise timing and exact images.
Work with a partner, explore ways you can both perform the same static
but part of one person must be resting on the other.
PARTNER BALANCES
SAFETY
SPRINGS
This DMP includes the activities which involve projecting oneself into the air and
requires the physical ability of power i.e. explosive take off. The spring activities
that will be covered are:
1. Feet to feet jumps
2. Feet to one foot leaps
3. Feet to hands bunny hops, leap frogs and basic vaults
SAFETY
LEAPS
1. Cat / Scissor Leap
Step left
Knee right
Knee left
Step forwards left
Point back toe
Sequence: Step left, knee right, knee left, step left, point right toe
2. Stride
Running into a leap in the air
Straight legs
Land on front leg
Common error: leave and land on the same leg
3. Change Leg
Dependent on preferable leg
Step right, kick left, land right
Step left, kick right, land left
4. Side Leap
Dependent on preferable leg
Step right, kick left, land on right leg, look over left shoulder
Step left, kick right, land on left leg, look over right shoulder
LANDINGS
Safe landings could be one of the most important life skills you will teach your
students. The categories of landings that will be covered in this course are:
1.
2.
3.
4.
Landing
Landing
Landing
Landing
on feet
on hands
sideways
backwards
The basic principle of safe landing is to soften the impact on the body joints
especially the lower back. This is achieved by absorbing the landing forces over
as much time and as large a body surface as possible.
SAFETY
PROGRESSIONS
i.
ii.
iii.
iv.
v.
vi.
LANDINGS (cont)
PROGRESSIONS
i.
ii.
iii.
From kneeling, slowly fall forward to absorb force through fingers, palms
and bend elbows
Increase the speed of the fall
When confident try from crouch stand, then from a front scale / arabesque
SPRING (cont)
PROGRESSIONS FOR USE OF A BEATBOARD KTPs
1. Hurdle step on floor
Run
Arm circle backwards
Jump
Motorbike landing
2. Hurdle using hoops
Run
Arm circle backwards
Jump
Motorbike landing
3. From low height to board
Run
Arm circle backwards
Jump
Motorbike landing
4. From board up onto low height
Run
Arm circle backwards
Jump
Motorbike landing
PROGRESSIONS FOR USE OF A MINI TRAMP
i.
ii.
iii.
iv.
1. Straight
Straight body in the air
Arms above head and straight
Tight legs
2. Star
Straight legs go out and come back in
Arms stay in above head position
Straight arms
3. Tuck
Knees to chest
Closed hips
4. Stag
Stalk stand
Jump
One foot to knee
Land
Common error- frog in the air, jump one foot land two
5. Split
Jump
One leg straight in front
One leg straight behind
Splits in the air
Landing on two feet
6. Jump half / full turn
Arm action/circle
Jump up before turning
Arms close to body
Rotate body
7. Sissone
Two feet jump
Splits in the air
Straight leg splits
Land on front leg
8. Straddle jump
Jump
Split legs out wide
Land
9. Pike jump
Jump
Run
Arm circle backwards
Jump
Hands shoulder width apart or wider if novice
Knees onto box
Progression: feet, squat through)
Run
Arm circle backwards
Jump
Hands closer together
Bum right up in the air
Legs on either side of the hands
Progression: Legs go all the way through
Squat Jump onto the vault, landing on hands and then feet
Arabesque landing forwards
Star jump back wards off the block into backwards
Tuck jump off the blocks, land, sideways roll
Jump full turn from the tumble track into the pit
Leap over an object and land in the arabesque
For full circuit details visit chloevince.weebly.com, tutorial notes, circuits.
LOCOMOTION
Locomotion is moving from one space to another. The three categories that will
be covered are:
1. Locomotions on feet: running, jumping, skipping
2. Locomotions in hang: (shoulders are below base of support) monkey walk
variations
3. Locomotions in support: (shoulders above the base of support) bear walks,
crab walks, cartwheels
ROTATION
This DMP is represented by any turn or spin around an internal axis. There are
three axis. These are longitudinal, transverse and anterior / posterior axis.
LONGITUDINAL AXIS
Run an imaginary stick in a straight line from the middle of your head to your
feet and you have a longitudinal axis. Rotations around this axis involve all turn
left or right.
Related skills
1. Log rolls
Laying vertical on mat
Arms out touching ears, above head
Toes pointed
Legs together
Tight legs and bum
Roll body 360
2. Egg rolls
Sitting on knees
Arms tucked into legs
Roll body 360
Crack the egg
3. Jump half / full turn
Jump two feet up
Turn
Arms close to body
Land
4. Pivots
Point leg out
Same leg and arm bent other arm straight
Turn towards your leg out
Stalk stand
Land stalk foot in front
Land and point back foot
Progressions
TRANSVERSE AXIS
Run an imaginary stick from the left to the right hip and you have the transverse
axis. Rotations around the axis involve all turns forwards and backwards.
Related skills
Forward and backward rolls
Front and back saults
Pull over and forward roll around the bar
Back hip circle
Chin to chest
Two feet together
Knees together
Head on the ground
Hands on ground
Bum up
Roll
Land on two feet
Bum up
Common errors
Extension
In school;
Handstand into forward roll
Dive rolls
Frontsault
Physical Preparation
Chin to chest
Hands next to ears
Elbows high
Push head off floor
Common errors
Shoulder rolls
Hips roll over shoulders not head
No push off the floor
Hands up the wrong way
Bum doesnt go over head
Head not pushed off floor
Land on knees
Extension
Progressions
Change starting and finishing positions
Change body shapes
Try up and down slopes
Do with a partner or small groups
Run an imaginary stick in a straight line from your belly button through to your
back and you have the anterior posterior axis. Rotations around this axis
involve all sideways rotations.
CARTWHEELS KTPs
Physical Preparation
Handstand
Bunny hop
Cartwheel around the hoop (belly button face centre circle)
Make the circle bigger
Half circle
Right leg cartwheel- right hand, left hand, left foot, right foot
Left leg cartwheel- left hand, right hand, right foot, left foot
On the line (straight cartwheel)
KTPs
Common errors
Extension
Round-off
On the beam or bench
Progressions
Change starting and finishing positions
Change body shapes
Try up and down slopes
Do with a partner or small groups
Draw an example circuit for teaching a forward roll in the space below.
Choose 6 x stations each with two KTPs. Then indicate with a T where the
teacher would stand and explain your reason.
ROTATION (cont)
Skill Progressions
1. Step, chin, kick
KTPs
Common Errors
Skill Progressions
1. CAST
2. Pull over
KTPs
Common Errors
No heel drive
No hip drive
Shoulders arent leaning forwards in cast
Throwing chin out
SWING
In the school environment most swing apparatus is usually not available but
basic swings on the bar or in the playground can be developed and are
beneficial for the development of upper body strength and spatial awareness.
SAFETY
1. Tuck Swing
Jump to the bar with chest in
Need a knee drive to open hips and make swing as big as possible
If doing more than one you need to re-grasp at the back of your swing
Land where you take off from
2. Hock swing
One leg straight and one leg bent
Two hands and one knee on the bar
Use straight leg to push the swing
3. Straddle swing
Jump to the bar with chest in
Jump and legs are straddled
Need a knee drive to open hips and make swing as big as possible
If doing more than one you need to re-grasp at the back of your swing
Land where you take off from
4. Basket swing
Nose and knees together
Two hands and two knees on the bar
Spotting- hold onto wrists
5. Glide swing
Jump to the bar with chest in
Straight legs
Need a knee drive to open hips and make swing as big as possible
If doing more than one you need to re-grasp at the back of your swing
Land where you take off from
Giant swing
Reverse hands
Full rotation
SWING IN SUPPORT
Physical Preparation
CAST
Strength- core
Flexibility- flexors and extensors of wrists and arms
Skill Progressions
1. Jump up- weight support
2. Swing legs forwards and backwards
3. Swing legs forward and lift tummy off the bar
Key Teaching Points
Shoulders forwards
Chest in
Straight arms and legs
Common Errors
Arched back
Shoulders arm not forward
Not straight arms and legs
Extension
HAND APPARATUS
The use of hand apparatus closely ties in with the fundamental movement skills
program. Hand apparatus such as hoops, balls, ropes, beanbags, balloons and
scarves are readily available in the school environment and should be utilised to
add variety and interest to the gymnastics program.
Throwing / releasing
Catching / trapping
Rotation
Circles / swings
Passing over / under / around
Bouncing
Balance
These apparatus DMPs can also be combined with body DMPs to further extend
the skills and add variety e.g. throw a ball and perform a full turn before
catching it.
SAFETY