TRANSVERSE AXIS
Forward Shoulder Roll
• To learn start with, right knee and left foot on floor. Right hand on floor near right knee, fingers pointing forward.
• Left hand just in front of other hand fingers pointing toward right knee, elbow of left arm pointing forward (arms in shape of ball). • Head turns to look under right arm pit.
• Right leg straightened to shift weight onto hands – until roll occurs
• Force is absorbed by hands, left arm and shoulder, diagonally across back to right hip
• Left hand just in front of other hand fingers pointing toward right knee, elbow of left arm pointing forward (arms in shape of ball). • Head turns to look under right arm pit.
• Right leg straightened to shift weight onto hands – until roll occurs
• Force is absorbed by hands, left arm and shoulder, diagonally across back to right hip
Backward Shoulder Roll
• Absorb force sequentially: With hands, beside body - fingers forward toward body)
• Arms, flat bent at 90 degree angle – used like training wheels to prevent falling sideways
• Back, while rolling backward
• Hips, lower back, middle of back, one shoulder
• Both knees are brought over one shoulder – diagonally across back (not along spinal column) – no need to lift body
• Head turns to look at knees – body rolls beside rather than over the head
• Finish in kneeling position
• Arms, flat bent at 90 degree angle – used like training wheels to prevent falling sideways
• Back, while rolling backward
• Hips, lower back, middle of back, one shoulder
• Both knees are brought over one shoulder – diagonally across back (not along spinal column) – no need to lift body
• Head turns to look at knees – body rolls beside rather than over the head
• Finish in kneeling position
Sideways Shoulder Roll
• Absorb force sequentially: Hand, knee, hip rocking sideways – banana body (curved)
• Fingers point toward body – to prevent locking of elbow
• Curved arm – to assist with rolling action – banana arm
• Knees go over shoulder
• Finish in kneeling position
Balance and jumping, (n.d.). Retrieved from http://www.sasksport.sk.ca/cis/pdf/balance_jumping.pdf
• Fingers point toward body – to prevent locking of elbow
• Curved arm – to assist with rolling action – banana arm
• Knees go over shoulder
• Finish in kneeling position
Balance and jumping, (n.d.). Retrieved from http://www.sasksport.sk.ca/cis/pdf/balance_jumping.pdf
ANTERIOR/POSTERIOR AXIS
Cartwheel
Progressions:
1) Jump from side to side of a bench/box with hips high
2) Mini pin wheel (1, 2, 3, 4) with hand and foot prints
3) Cartwheel on a line
4) Cartwheel with a spot
5) Cartwheel side to side
Key Points:
- 1, 2, 3, 4 pattern
- long lunge & long reach
- second hand reaches over top by ear
- kick first leg hard
- body passes over the top of the hands not around the side
- push off hands to stand
- start and finish in a lunge
Cues:
-Hand, Hand, Foot, Foot
-2nd arm over the top
-Push off hands
Spotting:
- back of gymnast to spotter, near hand goes on hip of gymnast, far hand goes on far hip of gymnast as they rotate, hands stay on gymnast as they rotate and spotter moves with gymnast
1) Jump from side to side of a bench/box with hips high
2) Mini pin wheel (1, 2, 3, 4) with hand and foot prints
3) Cartwheel on a line
4) Cartwheel with a spot
5) Cartwheel side to side
Key Points:
- 1, 2, 3, 4 pattern
- long lunge & long reach
- second hand reaches over top by ear
- kick first leg hard
- body passes over the top of the hands not around the side
- push off hands to stand
- start and finish in a lunge
Cues:
-Hand, Hand, Foot, Foot
-2nd arm over the top
-Push off hands
Spotting:
- back of gymnast to spotter, near hand goes on hip of gymnast, far hand goes on far hip of gymnast as they rotate, hands stay on gymnast as they rotate and spotter moves with gymnast
Round Off
Progressions:
1) Cartwheel front to back
2) Cartwheel join feet together and pike down
3) Running cartwheel
4) Round off from a low box
5) Handstand snap down
Key Points: Cues:
- good hurdle with a long step
- long reach with second hand over the top
- fast kick into the round off
- snap legs together by vertical
- push off hands
- snap down legs quickly
- raise hands above head
Cues:
-Lunge & reach
-Legs together
-Snap down
Spotting:
-typically not necessary but can spot similar to a cartwheel
Goodway. (n.d.). Gymnastics skills and drills. Retrieved from https://u.osu.edu/ward.116/files/2014/07/gymnasticsskills-217adef.pdf
1) Cartwheel front to back
2) Cartwheel join feet together and pike down
3) Running cartwheel
4) Round off from a low box
5) Handstand snap down
Key Points: Cues:
- good hurdle with a long step
- long reach with second hand over the top
- fast kick into the round off
- snap legs together by vertical
- push off hands
- snap down legs quickly
- raise hands above head
Cues:
-Lunge & reach
-Legs together
-Snap down
Spotting:
-typically not necessary but can spot similar to a cartwheel
Goodway. (n.d.). Gymnastics skills and drills. Retrieved from https://u.osu.edu/ward.116/files/2014/07/gymnasticsskills-217adef.pdf
BAR ROTATIONS
Miller, N. (n.d.). Retrieved from https://sites.google.com/site/gymskillbasics/Home