Docstoc

VAULT VAULT BARS BARS

Document Sample
VAULT VAULT BARS BARS Powered By Docstoc
					                              JR. OLYMPIC COMPULSORY EXERCISES
                           PROPOSED ELEMENTS FOR THE 2005-2013 CYCLE
                                         Revised 6/03-tlk
                                                       VAULT
              LEVEL 1                                  LEVEL 2                                      LEVEL 3
Straight jump onto min. 8”mat            Handstand block off board                   Forward roll onto waist high mats
Supplementary Skills                     Supplementary Skills                        Supplementary Skills
-Running form                            -Additional running form                    -Additional running form
-Handstand hops on the floor             -Dive roll onto 8” mat                      -Handstand holds
-Handstand fall to flat back             -Squat onto stacked mats                    -Handstand hops onto 4” mat

                                                       VAULT
                  LEVEL 4                                   LEVEL 5                                  LEVEL 6
Handspring onto mat stack                      Handspring                           Handspring
Supplementary Skills                           Supplementary Skills
-Handspring over stacked skill cushion         - Handspring Over Table to stacked Mats(back lying position)
turned sideward.                               - Handspring Over Table to stacked Mats ( repulsion drill)
-Handspring from elevated surface.             - Front Layout Salto from a Spring Board( into an 8 inch skill cushion or
-¾ front layout onto stacked mats              solid foam safety pit)

                                                         BARS
              LEVEL 1                                LEVEL 2                                     LEVEL 3
Pullover, cast, back hip circle, cast    Pullover, cast, back hip circle, cast   Pullover, cast, back hip circle, single leg
push away.                               straddle on sole circle dismount.       cut forward, forward stride circle, single leg
                                                                                 cut backward, cast squat on, piked sole
                                                                                 circle dismount.
Supplementary Skills                     Supplementary Skills                    Supplementary Skills
-Floor Bar Squat On                      -Floor Bar Single Leg Cuts              -Glide Swings
-Floor Bar Recovery Roll                 -Single Knee Uprise                     -Floor Bar Single Leg Squat through
-Floor Bar Straddle Sole Circle          -Wrist Shifts                           -Inverted Hollow Holds

                                                         BARS
              LEVEL 4                                  LEVEL 5                                      LEVEL 6
Glide swing out (straddle or pike) and   Glide Kip (straddle or pike)                Glide Kip (straddle or pike)
return to stand with feet together
Pullover                                 Front hip Circle                            Cast to 30º above horizontal
Front hip circle, small cast             Cast to horizontal and return to support    Clear hip circle to 30º above horizontal
Cast, single leg shoot thru              Cast squat or pike on                       Glide kip (straddle or pike)
                                                                                     cast squat or pike on back tuck sole
                                                                                     circle jump to high bar OR squat on
                                                                                     jump to high bar
Stride circle forward                    Long hang kip                               Long hang kip, Cast to 30º above
                                                                                     horizontal
Single leg cut the leg backward          Cast to horizontal, back hip circle         Long hang pullover,
Cast                                     Underswing                                  Underswing
Back hip circle                          Counter swing to 30º below horizontal       Counter swing to 15º below horizontal
Underswing dismount                      Tap Swing forward                           Tap Swing forward
                                         Counter swing to 15º below horizontal       Counter swing to horizontal
                                         Tap swing forward with ½ turn               Tap swing forward to flyaway in tuck,
                                         dismount                                    pike, or layout
Supplementary Skills                     Supplementary Skills                        Supplementary Skills
-Rock kips                               TBA                                         -Strap giants
-Hollow Rolls                                                                        -Cast Clear Pullovers (baby giants)
-Hanging Arch to Hollow Drills
                                                        BEAM
               LEVEL 1                                     LEVEL 2                                    LEVEL 3
Jump to front support                       Jump to front support                     Jump to front support
Tuck sit                                    Tuck sit V sit                            Tuck sit V sit whip to push up- jump to
                                                                                      tuck stand
Roll back to candlestick Hold 2             Forward roll to stand                     Kick to partial Handstand step down
seconds
Arabesque (show)                            Arabesque (hold 1 second)                 Arabesque (hold 1 second)
Step coupé press to relevé Right and        Step kick Right and Left                  3 running steps finish in relevé balance
Left                                                                                  position
Relevé walks                                Step Relevé balance (Hold 2 seconds)      Pivot turn
Stretch Jump                                Tuck Jump                                 Split Jump (60º)
Stretch Jump dismount                       Tuck Jump dismount                        Cartwheel to Handstand lower to stand
                                                                                      dismount
Supplementary Skills                        Supplementary Skills                      Supplementary Skills
-Arabesque both legs                        -Backward leg swing from cross            -Introduce all arm techniques for leaps
-Single leg squat to stand                  support tapping ankles                    and jumps
-Tuck jumps off a springboard               -Levering to needle, return to stand      -Cartwheel to handstand on LB, over-
                                            -Handstands held in cross and side on     balance to ¼ turn, land in pushup
                                            low beam                                  position on 8” mat.
                                                                                      -Sets of 3 coupé relevé holds


                                                        BEAM
               LEVEL 4                                     LEVEL 5                                    LEVEL 6
Leg swing mount                             Leg swing mount                           Leg swing mount
“V” sit whip to tuck stand                  “V” sit                                   “V” sit
Coupé walk, Heel snap turn                  Coupé dévelopé 45º off the beam hold      Coupé dévelopé side slightly off the
                                            1 sec. step coupé Heel snap turn          beam, ronde de jambe to 45º off the
                                                                                      beam forward hold 1 sec. pull to coupé
                                                                                      Heel snap turn
Straight leg leap (60º) Arms…one of         Straight leg leap (90º) Arms…one of       Straight leg leap (120º) Arms…one of
the 3 techniques in the glossary            the 3 techniques in the glossary          the 3 techniques in the glossary
¾ Cross Handstand                           Cross Handstand hold 1 second             Back walkover or Back extension
Half turn—leg position forward coupé,        2 Pivot turns                            2 Pivot turns
arms same as present cycle
Stretch jump, tuck jump… arms lower         Half turn—leg position forward coupé      Full turn— leg position forward passé.
after each jump                             arms same as present cycle.               Arms in crown
Arabesque (45º) below hor., Scale           Cartwheel
(horizontal),
Pivot turn                                  Stretch jump, split jump(90º)             Tuck jump, split jump (120º)
                                            arms lower after each jump                arms lower after each jump
                                            Arabesque (>45º) below hor. Scale         Arabesque (>45º) below hor. Scale
                                            (above horizontal),                       (45º above horizontal),
Cartwheel to side handstand,        (hold   Cartwheel to side handstand, (hold 2      Cross Handstand (hold 2 seconds) ¼
1 second) ¼ turn dismount                   seconds) ¼ turn dismount                  turn to side handstand (hold 2
                                                                                      seconds), ¼ turn dismount
Supplementary Skills                        Supplementary Skills                      Supplementary Skills
-Multiple split jumps on a spring           -Backward roll step out on LB             -Standing flic-flac - two feet and step
surface                                     -Sets of 3 passé relevé holds with heel   out
-Pivot turn drill                           snap turn                                 -Cartwheel/round-off to stretch jump
-Handstand forward roll on LB               -Handstand walks on beam                  off the end of a low beam onto mat
                                                                                      -Combination of two jumps or leaps
                                                     FLOOR
               LEVEL 1                                  LEVEL 2                                    LEVEL 3
Forward roll tuck                        Forward roll straddle stand                Handstand forward roll (arms straight
                                                                                    or bent)
Backward roll tuck                       Headstand lower to kneel                   1-3 steps hurdle round off
Side Cartwheel                           Arch back
Candlestick                              Side Cartwheel ¼ turn in                   Backward roll tuck to pike stand with
                                                                                    straight arms
Bridge                                   Backward roll tuck to pike stand with      Back bend kick over
                                         bent arms
                                                                                    Front leg balance
Straight lying side log roll, push up,   Handstand                                  Forward chassé
tuck stand, straight stand
Leg swings Right and Left                Front leg balance                          Straight leg leap

Coupé walks Right and Left               Split jump(no specific degree required)    Coupé heel snap ½ turn
Tuck jump                                Step Lock pivot turn                       Stretch jump
                                         Forward chassé pose                        Tuck jump
Plié finish                              Plié finish                                Plié finish
Supplementary Skills                     Supplementary Skills                       Supplementary Skills
-Tripod balance                          -Straight arm backward rolls using an      -Back Handspring using an incline
-Straddle presses                        incline mat.                               mat.
-Handstand against the wall              -Bridge kick over from an elevated         -Back bend
-Walking with feet turned out            surface                                    -Round off rebound onto an elevated
                                         -Hurdle step Cartwheel                     surface



                                                     FLOOR
               LEVEL 4                                 LEVEL 5                                      LEVEL 6
Stretch jump                             Straddle jump(120º)                        Straddle jump(150º), stretch jump w/ ½
                                                                                    turn
Tuck jump                                                                           Back handspring step out
Handstand forward roll—straight arms     Dive forward roll                          Forward salto tuck
Side chassé w/ ¼ turn, passé hop         Side chassé w/ ¼ turn, passé hop with      Side chassé w/ ¼ turn, passé hop with
                                         ¼ turn                                     ½ turn
Handstand Bridge Back Kickover           Front handspring rebound                   Front handspring step out, front
                                                                                    handspring 2 feet rebound
Straight leg leap (90º) step leg swing   Straight leg leap (120º) step leg swing    Straight leg leap (150º) Side leap(150º)
forward with a hop                       forward with hop ¼ turn
Forward splits                           Forward splits                             Forward splits
Backward roll tuck to push up position   Backward roll to Handstand with            Backward roll to Handstand with
with straight arms                       straight arms                              straight arms
Half turn…leg position in forward        Full turn…leg position in forward          Full turn leg position in forward
coupé… arms same as present cycle        coupé… arms same as present cycle          passé… arms in crown.
Round off                                Hitchkick                                  Hitchkick
Flic-flac rebound                        Back walkover                              Back walkover
                                         Round off 2 flip flops                     R. off flip flop back salto tuck
Supplementary Skills                     Supplementary Skills                       Supplementary Skills
-Dive roll onto elevated mats            -Front salto onto elevated mats            -Front handspring, front flyspring
-Front handspring off a folded panel     -Handstand snap-down to back               -Front salto pike on trampoline
mat                                      handspring series                          -Back salto Layout on trampoline
-Back extension to handstand on an       -Back salto tuck and front salto tuck on
incline mat                              trampoline

				
DOCUMENT INFO
Shared By:
Categories:
Stats:
views:15
posted:4/16/2010
language:English
pages:3