Keystage 3 and 4

THE GREEN ROUTINE

Click HERE for YouTube video example

1)    Forward roll into

2)    Cartwheel

3)    Kick to low handstand

4)    Jump half turn

5)    Hold arabesque - then move hands to floor and stretch leg to vertical (needle kick position)

6)    Backward roll to straddle (from tuck or pike position)

7)    Frog balance

8)    Push to bridge or 1/2 piked lever

9)    3 x dish rocks

10) Own choice element

THE BLUE ROUTINE

Click HERE for YouTube video example

 (For kids who can kick over from bridge)

1)    Arabesque into forward roll to dish position

2)    Roll up to unsupported shoulder stand, roll to stand

3)    One handed cartwheel

4)    Handstand

5)    Tuck jump with half turn

6)    Backward roll into front support position

7)    Press ups x 2

8)    Move to side support position to back support

9)    Lie back to bridge position and kickover

10) Own choice element

THE PURPLE ROUTINE

Click HERE for YouTube video example

 (For kids who can bend back and kickover but not walkover)

1)    Catleap straight into

2)    Handstand into forward roll

3)    Full turning straight jump

4)    Bend back into bridge

5)    Kick over

6)    Piked backward roll to front support position

7)    Move leg into best leg splits

8)    Round off from a hurdle step

9)    Split jump

10) Head stand from pike lift down to straddle stand

11) Own choice element

THE PINK ROUTINE

Click HERE for YouTube video example

 (For kids who can backward walkover)

1)    Round off straight into piked backward roll

2)    Backward walkover

3)    Y- balance

4)    Handstand into bridge - hold

5)    Lift each leg to the vertical and kickover

6)    Chase step into split leap

7)    Full turning spin followed by ½ tun on toes

8)    Flighted / pop cartwheel

9)    Splits position – hold for 3 seconds

10) Own choice elements x 2

OR GYMNASTS CAN CHOOSE THE ADVANCED ROUTINE which can be performed to music.

The skills can be chosen from the BRONZE list the SILVER list or the GOLD list.

1. Forward walkover / front limber (B) OR Front Handspring to 1 or 2 (S) OR Handspring to 1 into handspring to 2 (G)
2. Split Handstand (B) OR Handstand 180 (S) OR Handstand 360 (G)
3. Round off - piked backward roll (B) OR Round off back handspring (S) OR Round off 2 x back handsprings or tuck back (G)
4. Handstand hop (B) OR Handstand hop forward roll (S) OR Handstand hop forward roll to straddle (G)
5. One handed cartwheel (B) Pop Cartwheel (S) OR Free cartwheel (G)
6. Full spin into stag jump (B) 1/2 wolf spin (S) Full turning wolf spin (G)
7. Arabesque into free forward roll (B) Forward roll to dish hold, roll to stand (S) Forward roll to dish hold roll to straddle stand (G)
8. Backbend kick roll (B) Backward walkover (S) Valdez (G)
9. Own choice skill
10. Own choice skill

3 pre choreographed routines to music have been developed and gymnasts can choose which they would like to do.

The 3 songs are: "Dead silence" (slow tempo) "Friends like me (Medium tempo) "Bom Bom" (Medium - Fast tempo)

Click HERE for a video of the 3 routines...

Rebound (Choose 1 from list 1 & 2)

Vault 1: Sideways

Squat on & own choice jump off

Through vault 

Straddle over

Handspring

Vault 2: Length ways

Squat on own choice jump off 

Squat on Round off off

Squat on handspring off

Squat on free cartwheel off 

Squat on front or back somersault off