apparatus - gymnastics with nikki personal... · jump full turn to kneeling position scissor kicks...

© British Gymnastics 2009

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personalachievementchart

Apparatus

Name............................................................................

Jump or spin with half turn

Half lever or straddled half lever (3 seconds)

Backward roll to shoulder stand, roll forwards to stand

Kick towards handstand and return to stand

From front support, swing the legs forwards then backwards to dismount x 3

In support, travel around or along any apparatus

In long hang on a bar, small swings backwards and forwards x 2

In inverted hang on a bar, swing backwards and forwards in either tuck, pike or straddle x 3

Headstand

Forward roll

Cartwheel

Jump or spin with full turn

In support, swing backwards and forwards x 3

From front support, turn to back support and return

Glide swing on a low bar

In long hang, swing forwards and half turn to land safely

Tuck and star jumps - bench or beam

Forward roll to sit - bench or beam

Y scale or arabesque (3 seconds) - bench or beam

Consecutive rebound jumps - bench or beam

From the floor, jump to support on any apparatus x 5

Jump to support and rotate forwards to hang underneath

In long hang, kick from dish arch x 5

In long hang, perform a series of half turns along a bar

Bronzedate signatureachieve any 6 out of the 8 activities listed below

Silverdate signatureachieve any 6 out of the 8 activities listed below

Golddate signatureachieve any 6 out of the 8 activities listed below




Dance and Aerobics

Name............................................................................

Body wave

Demi and full plié in 1st and 2nd positions

Balance on one knee

Body wave sideways

Front horizontal balance

Kneeling on one knee and back bend

Arabesque facing apparatus

Turning cat leaps

Side gallops (chassé)

Preparation for pivot into passé balance

Grapevine in an L shape

Jumping jacks at 130bpm

Travelling routines to music at 130bpm - Routine 1


Lateral push-ups

Hinge push-ups

Wenson push-ups

Split leap, legs to 45º

Jump full turn to kneeling position

Scissor kicks

Standing position

Feet positions

Body wave on knees

Back bend on two knees

Step hops

Run and cat leap

Spring points to the front

Sauté jumps with feet in 1st position

Passé balance

Échappé

Marching, jogging and skipping steps

Knee lifts and kicks

Jumping jacks and lunges

Grapevine along a line

Stationary routines to music at 120bpm - Routine 1

Stationary routines to music at 120bpm - Routine 2

Straddle lateral push-ups

Lift towards a V support to back support

From push-up, single leg circle

Hitch kick






Dance and Aerobics

Name............................................................................

Changement

Arabesque without support

Cobra

Attitude facing apparatus

Chaînés turns

Chassé steps forwards

Preparation and low leg pivot

Series of jumps and leaps

Demi and full plié into rise (relevé), in 1st, 2nd and 5th positions

Split leap

Capoeira

Jump with 1 1/2 turn to kneeling

Cossack jump

Grapevine along four lines to form a square

Jumping jacks at 140bpm



Plio push-up (airborne)

Half double leg to back support

Jump sideways through box splits





Fitness

Name.....................................................................

Sit-ups x 15 seconds

Back lifts with feet supported x 10 seconds

Pulling along a smooth surface x 3 lengths

Front leg holds to 45º x 6 each leg

90º squat, through stand and onto tiptoe x 20 seconds

Dish rocks x 10 seconds

Arch rocks x 10 seconds

Inclined press-ups x 10 seconds

Squat thrusts x 15 seconds

Tension hold on the elbows and knees x 10 seconds

6 shuttle runs with sit-ups or press-ups at each end

Skip x 60 seconds

Pulse raising circuit - running between 4 strength and power exercises

Tucked V-sits x 15 seconds

Back leg lifts x 10 seconds

Pull-ups x 10 seconds

Leg holds to the side at 45º x 6 each leg

Squat jumps x 20 seconds

Rocking on both sides x 10 seconds each

Elbow lifts x 10 seconds

Piked headstand and push arms straight x 15 seconds

Burpees (squat in and jump up) x 15 seconds

Tension hold on the elbows and knees, one leg raised at a time x 10 seconds

8 shuttle runs with sit-ups or press-ups at each end

Skip x 60 seconds combining 3 skipping actions


V-sits x 15 seconds

Back lifts and back leg lifts at the end of a platform x 10 seconds each

Pull-ups alternating hand grip x 10 seconds each

Combination of front and side leg holds x 6 each leg

From kneeling on one knee, spring up and change legs x 15 seconds

Dish to arch rolling along the floor x 15 seconds

Front crawl leg action, hold and repeat x 10 seconds

Piked headstand, push arms straight using apparatus or handstand dips x 15 seconds

Single leg squats to heel raise x 10 seconds each leg

Tension hold on hands and feet, slide slowly to front lie

8 shuttle runs with sit-ups and press-ups at each end

Skip x 30 seconds as quickly as possible


Bronzedate signatureStrength & Power - achieve any 7 out of the 10 activities listed

date signaturePulse Raising - achieve any 2 out of the 3 activities listed

Silverdate signatureStrength & Power - achieve any 7 out of the 10 activities listed


Golddate signatureStrength & Power - achieve any 7 out of the 10 activities listed





Fitness

Name.....................................................................

Japana circling side to side and lifting high into one-arm side support

Splits with dominant leg raised forwards on platform and floor level splits with non-dominant leg forwards

Bridge and kick over to stand

Dislocation and inlocation with stick, elastic strap or rolled up towel

Leg swings forwards and backwards

Piked fold with stretched feet

8 shuttle runs with sit ups and press-ups at each end

Skip x 30 seconds as quickly as possible


Series of turning jumps in both directions

Backward roll into immediate jump full turn

Throw a ball up, full spin or jump and catch

Throw hand apparatus, perform a locomotion action (not jump or leap) and catch

From front support, straddle around to back support

Single leg squats from a roll, hopping from one foot to the other

Stand in straddle, with hip extension and trunk stretch

Shoulder flexion in a lying position

Pike fold or splits with the dominant front leg plus splits to 90º or greater with the non-dominant leg

Hold a stick, elastic strap or rolled up towel and show extension

Bridge with one foot lifted off the floor

Crouch position with stretched feet

2 consecutive jump full turns, one in each direction

Forward roll into immediate half turn jump

Throw a ball up, full spin or jump (ball bounces) and catch

Throwing a ball overhead backwards to a partner or target

From front support, kick through to sit

Single leg squats from a roll

Japana demonstrating a fold over each leg and to the front

Shoulder flexion and extension development

Pike fold to 45º

Hold a stick, elastic strap or rolled up towel and show extension

Thigh stretches including D shape

Kneeling down and stretching the feet

6 shuttle runs with sit ups and press-ups at each end

Skip x 60 seconds


2 consecutive jump full turns in the same direction

Forward roll into immediate star jump

Full spin (min) on one leg

Rock backwards then forwards and throw a ball to a partner or target

From front support, swing the legs up then push to straddle stand

Single leg squats x 6 each leg

Bronzedate signatureFlexibility - achieve any 4 out of the 6 activities listed below

date signatureCoordination - achieve any 4 out of the 6 activities listed below

Silverdate signatureFlexibility - achieve any 4 out of the 6 activities listed below


Golddate signatureFlexibility - achieve any 4 out of the 6 activities listed below





Floor

Name............................................................................

Consecutive cartwheels, one with second hand only

Cartwheel 1/4 turn as a round-off preparation

Headspring off a platform

Handstand block

Backward roll to front support

Backward roll to a straddle or pike position

Forward roll to a straddle or pike position

Handstand forward roll with straight arms

Free cartwheel

Standing flic

Handspring

Round off flic

Forward walkover or handstand through bridge to stand

Lift to handstand with straddled legs and straight arms or piked with bent arms

Handstand pirouette - minimum 360º

Backward roll to handstand - not held

Headspring

Jump to back lie on a soft surface and donkey kick

Round off

Handspring off a low platform

Handstand held (3 seconds)

Forward roll to straddle lever or 1/2 lever (3 seconds)

Backward walkover

Tucked planche (3 seconds)







Hand Held Apparatus

Name............................................................................

Bumper skips (a double turn of the rope in one jump)

Chassé and stag leap through a rope

Throw a folded rope, catching each end

Rotations of a hoop around different body parts

Small steps over a ribbon whilst making large snake actions

Combination of coils, figures eight and snake actions

Rotate a hoop around one hand, release into a small throw and catch

Body wave with a ribbon held in one hand

Bounce a ball, single chaînés turn before catching

Turning skips through a hoop

Different ways of performing figures of eight with a rope

Skip with a rope, alternating between open and crossed skips

Side swings holding a ball

Hoop rotations around one hand

Stand inside a hoop, let one side go, jumping out then back in again

Snakes with a ribbon and turns of the body

Rebound a ball off the knee and catch in one hand

Perform figures of eight on the knees

Throw and catch a ball with one hand, standing and kneeling

Side swings, passing a ball overhead

Rotations of one and two ropes

Hold one end of a rope, step forwards to swing and catch the other end

Cat leap over a static obstacle with a partner or in a group

Spin a hoop at the side of the body and balance on one foot

Rotate a hoop around two hands, with or without travelling

Side swings with a ribbon, rope or hoop

Circles with a ribbon

Snakes with a ribbon walking backwards

Bounce a ball to a partner four times, catching with both hands

Roll a ball over various body parts







Pairs and Groups

Name............................................................................


Pairs - supported handstand variations

Pairs - standing on knee variations

Pairs - base kneeling, top in counter-balance

Pairs - bunk beds

Pairs - base kneeling, top standing on shoulders

Pairs - pull through to stand on knees

Pairs - free balance on base’s knees

Pairs - free shoulder stand

Pairs - base kneeling on one knee, top in handstand

Pairs - top backward rolls to base into supported jump

Pairs - counter-balance variations

Pairs - base lying with top standing on hands

Pairs - front or back angel

Pairs - roll into an assisted jump

Pairs - supported shoulder stand

Silverachieve any 7 out of the 11 activities listed below

Goldachieve any 8 out of the 12 activities listed below

Groups - kneeling balance variations

Groups - counter-balance, top facing inwards

Groups - one-foot stand

Groups - thigh balance

Groups - balances in 4’s variations, with top in handstand on the floor

Any one skill from the Floor-Bronze category performed as a pair

Any one skill from the Floor-Bronze category performed as a group

Groups - counter-balance, top facing inwards

Groups - bunk beds variations

Groups - top stands on base’s knees, supporting a balance - variations

Groups - base lying, supporting middle with top standing on the knees

Groups - top in splits between partners’ shoulders

Groups - bases kneeling, top standing on shoulders, middle in supported handstand

Groups -base kneeling, top standing on shoulders, middle standing on base’s knees

Groups - base lying with top standing on hands, supporting a counter-balance

Groups - thigh balance with a supported handstand on the floor

Any one skill from the Floor-Silver category performed as a pair

Any one skill from the Floor-Silver category performed as a group

Any one skill from the Floor-Gold category performed as a pair

Any one skill from the Floor-Gold category performed as a group

date signature

date signature




Vault and Rebound

Name............................................................................

Handspring off the end of a platform

Handspring

Rebound off a springboard and 3/4 front salto to back lie

Rebound shapes using a trampette - straddle and pike

Rebound shapes using a trampette - tuck and star - to a higher platform

Rebound off a trampette and bounce to handstand onto a higher platform then to flat lie

Rebound off a trampette to a tucked forward salto with support

Squat on, stretch jump off

Rebound jump off a springboard through handstand on a low platform to back lie

Squat through vault or straddle vault

Rebound off a trampette and bounce to handstand then to flat lie

Rebound off a trampette with 1/2 and full turn

Rebound shapes using a trampette - tuck and star

Stand on a springboard and consecutive rebound jumps x 10

Step off a platform and rebound jump off a springboard and land safely

Run and rebound off a springboard and land safely

Run and rebound off a springboard onto a higher platform and land safely

Stand on a trampette and consecutive rebound jumps x 10

Step off a platform and rebound jump off a trampette and land safely

Run and rebound off an inclined trampette and land safely

Run and rebound off an inclined trampette onto a higher platform and land safely




apparatus - gymnastics with nikki personal... · jump full turn to kneeling position scissor kicks...

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