COUNCIL ROCK SOUTH HIGH SCHOOL
Name:_________________________
GYMNASTICS
Day______
Period______
Course Description
The course is designed to provide the student with fundamental knowledge and skill in gymnastics and
fitness activities. Spotting and safety techniques will be stressed and are of the utmost importance.
Apparatus skills leading to routines and conditioning activities promoting personal fitness will be
emphasized.
Course and Objectives
1. To learn the proper spotting techniques and how to use them.
2. To learn the basic skills on various pieces of apparatus.
3. To provide students with an opportunity for vigorous physical activity and the knowledge of its
value.
4. To develop timing, coordination, and self-confidence.
5. To provide opportunities for developing creative gymnastic activities.
6. To challenge the student to seek new limits both physically and mentally.
Course Requirements and Evaluation
1. Class attendance, preparation, and active participation on all apparatus, including the helping
and spotting of classmates, will comprise 0f 50% of the final course grade.
2. Each skill, exercise, or activity will be subjectively evaluated by the instructor and will be given a
point value. All skills or stunts checked off on the skill sheets must have been performed during
the class period, show good form and execution, and be done in most cases with no spotter, to
receive the maximum point value. No skills done outside the class will count. 25% of the final
grade will be composed of this section.
3. Satisfactory performance on the written exam which will comprise 25% of the final course
grade.
Dress and Conduct
1. You must wear proper foot wear to class every day. DO NOT come to class in just your socks or
bare feet. Points will be deducted from your grade. Several warm-up and skill activities require
proper foot wear.
2. All jewelry is to be kept in the locker room. The teacher will not hold any valuables and is not
responsible for lost items. Rings, big hoop ear rings, watches and bracelets can be a potential
hazard to yourself and the equipment.
3. If you have long hair, you may want to bring a hair tie to keep the hair out of your face. Hair
clips are not recommended. Baggy and oversized clothes also may cause problems will doing
certain activities or skills.
1 Point Exercises
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30.
31.
32.
____ V Balance
____ Swing turn forward and back
____ Lunge
____ Lunge Turn
____ Run and hurdle
____ Scale (front, side, back)
____ Fall to Scale
____ Half jump turn
____ Full Jump turn
____ 5 Squat jumps
____ 5 straddle jumps
____ 5 Pike jumps
____ 5 Pike jumps
____ Toe raise (shoes on)
____ Leg circle
____ Tripod Balance( Frog headstand)
____ Headstand
____ Headstand forward roll
____ Kick to Handstand
____ Shoulder Roll from squat
____ Shoulder roll from standing
____ Forward roll from squat
____ Forward roll from standing
____ Forward roll knee scale
____ Forward roll to one leg
____ Back roll from squat
____ Back roll from squat
____ Back shoulder roll from squat
____ Back shoulder roll from standing
____ Back fish flop
____ Cartwheel
____ One arm cartwheel
STUNT SKILLS
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
____ Free stand (10 sec)
____ Dead man’s fall
____ Cross-legged seat and stand
____ Feet together seat and stand
____ One leg and stand
____ Heel seat and stand
____ Behind the back, fingers to floor
____ Forehead foot touch
____ Greet the fingers
____ Single knee touch
2 Point Exercises
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35.
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38.
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40.
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____ Knee spring up
____ Kip up
____ Split
____ Straddle split
____ “L” seat (2 sec)
____ Elbow lever
____ Triangle stand
____ Tip up balance
____ Handstand
____ Forearm stand
____ Handstand snap down
____ Handstand forward roll
____ Handstand pirouette
____ Forward roll no hands
____ Forward straddle roll
____ Forward pike roll
____ Forward roll to a split
____ Dive forward roll
____ Running dive forward roll
____ Backward roll to knee scale
____ Backward straddle roll
____ Backward roll Extension
____ Round off
____ Run, hurdle, round off
____ Run, hurdle, cartwheel
____ Dive cartwheel
____ Cartwheel to a split
____ Limbre (Standing back bend)
____ Front walkover
____ One arm front walkover
____ Back walkover
____ Press handstand
____ Run, hurdle, handspring
____ Standing back handspring
____ Run, hurdle, round off, back roll
____ Run hurdle round-off, b-roll ext
____ Standing back salto (back tuck)
____ Round off, back salto
____ Round off, dive forward roll
____Front ariel
Place a mark in the space provided for all
exercises and skills completed.
TOTAL 1 pt.____
TOTAL 2 pt._____
STUNT SKILLS (CONTINUED)
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25.
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27.
28.
29.
30.
____ Crane twist
____ Spider bend
____ Heel slap (10 x)
____ Heel click (10x)
____ Knee scale (10 sec)
____ Back to front support then back
____ Measuring tape
____ Human arch from ground
____ Coffee grinder against wall
____ Log roll across the mat
____ Carriocca across the mat (2x)
____ Toe hold jump through *
____ Jump over hands *
____ Alt. pike and straddle jumps (5x)*
____ Hurkey*
____ Scorpion*
____ Bow and arrow*
____ Split and side roll*
____ *________________________
____ *________________________
*BOLD NUMBERS ARE WORTH 2 POINTS
TWO PERSON STUNTS
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____ Leap frog and roll
____ Rocking horse
____ Piggyback carry across the mat
____ Back to back stand
____ Back to back stand no arms
____ Dive roll over partner
____ 2 person push-ups
____ Parallel bodies
____ Sit on shoulders
____ Tandem Walk (across the mat)
____ Stomach balance on feet
____ Prone lift to handstand
____ Wheelbarrow across mat*
____ Wheelbarrow hopping*
____ Knee headstand*
____ Cross chest stand *and squat
____ Back layout*
____ Handstand pullover *
3 PERSON STUNTS
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2.
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5.
____ Back-to-back stand
____ Back-to-back stand no arms
____ Multiple push ups
____ Multiple wheelbarrows
____ 5 person pyramid
ROPES
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5.
____ Hang 15 seconds
____ Hang 45 seconds
____ Hang inverted 15 seconds
____ Skin the Cat 2 ropes
____ Bird’s nest
____ Back roll &release ropes
____ Climb ½ way up using hands/feet
____ Climb to the top using hands/feet
____ Climb ¼ using hands only
____ Climb ½ using hands only (3 pts.)
____ Climb to the top/ hands only (5 pts.)
____ Climb to the top in less than 20 sec.
____ Climb up & down 2x (5 pts.)
____ Climb up & down using 2 ropes
½ way (2pts) Full ( 5 pts.)
____ Climb vertical ladder
____ Climb firecracker ladder ½ way (3pts.)
____ Climb firecracker ladder full (5pts.)
____ Climb rung rope ½ way
____ Climb rung rope full
VAULTING
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____ Run, jump off board with control
____ Squat jump on & squat jump off
____Straddle jump on & off
____ Standing front vault
____Standing flank vault
____ Standing rear vault
____ Running front vault
____ Running flank vault
____ Running squat vault
____ Running straddle vault
____ Running thief vault
____ Running handspring with spotter
TOTAL Points completed__________________
VAULTING LONG HORSE
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____Squat on/walk to end/ jump off
____ Squat on/ straddle jump off
____ Squat on/ round-off off
____ Squat on cartwheel off
____ Squat on/ handspring off (spotter)
____ Running straddle vault
____ Running round-off vault
____ Running cartwheel vault
____ Running front vault no hands ***
____ Proper spotting technique
PARALLEL BARS
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22.
____ Pike hang 5 seconds
____ Inverted hang 10 seconds
____ Skin the cat
____ Bird’s nest
____ Hanging L seat
____ Hopping on bars
____ Bar swing side-to-side
____ Bar swing front-to-back
____ Jump to front support
____ Walking one bar
____ walking 2 bars
____ 2 bar dips
____Skin the cat
____ Bird’s nest
____ Straddle seat raveling
____Straddle reverse over bars
____ Straddle reverse through bars
____ “L” above bars
____Support swinging
____ Shoulder stand
____ Handstand with spotter
____ 2 pushups above the bar
POMMEL HORSE
1.
2.
3.
4.
5.
6.
____ Inverted hand balance
____ Hand releases
____ Leg cut right and left
____ “L” Above 2 seconds
____ Handstand with spotter
____ Support on end
BALANCE BEAM
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30.
____ Walking on beam
____ Dip walking
____ Hopping
____ Skipping
____Dip Walking
____ Side shuffle
____ Gallop
____ Cat walk
____ Tuck jump
____ Jump ½ turn
____ Jump full turn
____ Heel click
____ Hitch kick
____ Step and leap
____ Swing & turn front to back
____ Pivot on toes
____ Squat turn
____ Lunge turn
____ Pirouette
____ Change feet and back
____ Sit down & get up
____ Lay down & get up
____ Side jumping jacks
____ Knee scale
____ Split
____ Handstand with spotter
____ Front or back walkover
____ Cartwheel
____ Round-off
____ Straddle split
SKILLS NOT ON SHEET
1.
2.
3.
4.
5.
6.
7.
8.
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
Total 1pt.________ Total 2pts._________
UNEVEN PARALLEL BARS
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____ Hang from High bar 30 seconds.
____ 5 leg raises no swinging
____ “L” touching low bar 2 seconds.
____ “V” touch to high bar
____ 5 chin ups on high bar
____ Inverted hang from low bar 5 sec.
____ Skin the cat
____ Bird’s nest
____ Hang & swing /squat over L. bar
____ Hang/swing straddle over L. bar
____ Front support
____ Jump to front support
____ Walk in front support
____ Casting (prep for hip circle)
____ Push away from high bar
____ Monkey hang one arm
____ Push away ½ twist from high bar
____ Seat balance on high bar
____ Back hip circle
____ 5 “V” touches to high bar
____ Under swing to stand on L. bar
____ Forward roll dismount
____ Skin the cat dismount
______________________________
______________________________
STILL RINGS
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____ Hang 30 seconds
____ Swinging of the lower body
____ “L” below rings
____ Kick up to an inverted hang
____ Kick up to a Bird’s nest
____ Kick up to Skin the cat
____ Kick up to an angel
____ Swing up to an inverted hang
____ Swing up to a Bird’s nest
____ Swing up to Skin the cat
____ Swing up to an angel
____ Jump to front support
____ Muscle up
____ “L” above the rings
____ Back roll dismount
____ Straddle roll dismount
STILL RINGS (continued)
17.
18.
19.
20.
21.
22.
23.
24.
25.
____ Ring dip from support
____ Shoulder stand using straps
____ Shoulder stand no straps (5 pts)
____ Handstand using straps (5points)
____ Handstand no straps (10 points)
____ ½ Iron cross (5 points)
____ Iron cross (15 points)
____ Inverted Split
____ Split in front support
HORIZONTAL BAR
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____ Hanging 30 seconds
____ Inverted hang
____ “L” below bar
____ Swinging
____ Swing and change grips
____ Swing and drop off with control
____ Swing & drop with ½ twist
____ 5 pull-ups
____ Skin the cat
____ Skin the cat dismount
____ Front support
____ Hip balance
____ Walk on the bar in front support
____ Seat balance
____ Leg hang no hands
____ Hip circle
____ Back hip circle
____ Push away dismount
____ Forward roll dismount
____ Knee circle forward
____ Knee circle backwards
____ Back-roll dismount with spotter
______________________________
______________________________
______________________________
Total # of 1 pt. exercises___________
Total # of 2pt. exercises___________
Total points both columns_________
CONDITIONING SKILLS
LEG MUSCLES
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10.
11.
12.
____ Jump rope for 2 min. (no stop)
____ Double beat jump rope 5 min.
____ One foot jump rope (1 min.)
____ Running jump rope (1min.)
____ Cross jumping (30 sec.)
____ Double jumping (30 sec)
____ Reverse jumping (30 sec.)
____ Partner jumping (30 sec.)
____ Vary jumping (1min.)
____ 50 Jumping jacks
____ 25 squat jumps
____ 5 Pike jumps
ABDOMINALS
1.
2.
3.
4.
5.
6.
7.
8.
____ 25 Curl-ups
____ 15 grab knees from standing
____ 50 Bent knee sit-up
____ 10 “V” sit-ups
____ 25 Leg raises on mat
____ 5 toe touches
____ Core stand (1 min.)
____ 5 hanging leg raises
BICEP MUSCLES
1.
2.
3.
4.
5.
____ Flex arm hang 20 seconds
____ 3 pull-ups
____ 5 chin-ups
____ 5 Incline pull-ups
____ 10 incline chin-ups
TRICEP MUSCLES
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3.
4.
5.
6.
7.
8.
9.
10.
____ Bar dip
____ 2 ring dips
____ 25 knee push-ups
____ 5 hand clap push-ups (girls 3)
____ 20 push-ups
____ One arm push-up
____ Handstand push-up with wall
____ Behind the back clap
____ 20 triceps push-ups
____ 10 reverse chair dips
SKILLS NOT ON SHEET
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PYRAMIDS
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10.
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3 PERSON
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2.
3.
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5.
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4 PERSON
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5.
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Page 1_________
Page 2__________
Page 3_________
Page 4__________
Page 5_________
Page 6__________
TOTAL POINTS_______________________