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Gymnastics Resource
Gymnastics Resource
LECTURE 1
Gymnastics taught correctly is an excellent tool for developing body management skills and
preparing participants for many physical pursuits. Once students can manage their own bodies with
a degree of skill they can subsequently better control manoeuvre themselves with an implement
(racket, bat) or themselves plus a projectile (ball, javelin). Furthermore they can better control
themselves in different mediums (snow, water) or better handle themselves plus an opponent.
‘Olympic gymnastics’ as seen on television is a highly skilled and competitive sport. This form of
gymnastics should be left to be taught in gymnastics clubs with accredited coaches. The function of
a school gymnastic programme should be to provide rewarding and safe environment in which
students can learn to control their bodies in a variety of situations. The aim is to encourage
participation regardless of weight, size, gender or ability of students.
The current Gymnastics in Schools programme is based on the Dominant Movement Pattern (DMP)
approach. These are:
Statics
Locomotion
Springs
Landings
Rotation
Swing
By teaching the six dominant movement patterns (the lowest common denominator of all
gymnastics skills), the students are learning the building blocks for more complex skills and they can
develop the body control necessary for efficient movement in all areas of life. For example, take a
mark in football (spring and landing), hold a defence position in netball (static), perform a
somersault dive off a springboard (spring and rotation).
The S.P.A.C.E approach is used for the introduction of skills and their practice to gymnastics. It’s a
logical progression of teaching from the simple to more difficult aspects of the skill.
S – What ‘skill progressions’ can be used to teach the whole skill? How will you break the skill down
into smaller parts?
A – What are the ‘appropriate key teaching points’ (KTPs) to teach this skill?
E – How can the teacher ‘evaluate’ when the student is ready to progress
HLTH2203 - Gymnastics
LECTURE 1
WARM UP
The purpose of a warm up is to prepare both the body and the mind for the activities that will follow
in the training session and so minimize the risk of injury.
The warm up should involve continuous aerobic type activity the increase the blood flow and the
body temperature. Follow this with stretching activities for all the major joints and muscle groups
to ‘loosen up’ the body – this should not be confused with increasing flexibility, where the stretches
are held for a longer period of time.
The length of the warm up and its intensity will vary according to the age and ability of the student
and the overall length of the lesson.
Involve everyone
Be quick and easy to organise
Use variety to maintain enthusiasm
Make it fun by using games and challenges
PHYSICAL PREPARATION
This allows students to become more confident and efficient movers and these skills can be
transferred to all areas of life.
Gymnastics places physiological demands on the body e.g. a handstand requires strength and
flexibility, and part of the programme should be dedicated to developing the body’s ability to cope
with these demands.
When planning your gymnastics programme, you should identify which skills will be taught as part
of a DMP and then ensure that the adequate physical preparation has been covered before
attempting to teach that skill.
Some or all of these components should be developed every lesson. Strength and flexibility are
particularly pertinent to most gymnastic skills and these two components will be a focus when
working on the physical preparation needed to perform a skill.
Physical conditioning work may be included as part of the warm up, as part of a circuit or while they
are waiting for a turn at an activity during the skill development section of your lesson.
HLTH2203 - Gymnastics
LECTURE 1
Make it fun – ask a class to do 10 push up and they groan. Disguise the push ups in a game
or challenge and they will do 30 without noticing
Activities should be easy and quick to organise
Use music
Use small apparatus e.g. balls, hoops, beanbags, witches hats
Use the playground
Use a mixture of single, partner and group activities
PHYSICAL PREPARATION
Then collate and number a variety of individual, partner and group activities and games that can
be used to develop these areas.
For e.g.
UPPER BODY
TORSO
LOWER BODY
2. Partner Wall squat 2. Lower body stretching 2. Squat walking and lunging
3. Squat walking 3. 3.
HLTH2203 - Gymnastics
LECTURE 1
PHYSICAL PREPARATION
CIRCUITS
A well planned circuit is an excellent way to get maximum participation from your students
especially when there is limited equipment.
A circuit is a closed loop of several situations with activities set out at each station. It may be used
to develop progressions towards a skill, to practice a new skill, to allow exploration of movement,
or to revise skills from past lessons.
It is beneficial in that activity levels are high, it allows students to be autonomous in their learning
and it can leave the teacher free to roam and focus in on problem areas.
The organisation of the circuit can vary depending on the desired outcome. Students may perform
the station activity once and move on to the next station or they may remain at one station for a
designated time then move on as directed.
Stations need to be well spaced and designed to flow around the circuit
Ensure landing areas are clear from other students and any hand apparatus
Select stations so that only one (if any) activity will require constant supervision
Include in the plan how you will group the students and how they will move around the
circuit
HOMEWORK
Design a simple circuit for endurance with 6 x relevant exercises for 45 secs at each station.
Running, skipping, hopping, jumping, rotating, stretching
Running
Stretching Skipping
Rotating Hopping
Jumping
HLTH2203 - Gymnastics
LECTURE 2
Dominant Movement Patterns (DMPs) are the patterns that re-occur in gymnastics. They are the
building blocks for more complex skills. Once these ‘building blocks’ are mastered the students
can progress laterally with variety or vertically, with difficulty.
The DMP approach provides a framework that develops from simple to complex for the teaching
of movement. It assists the teacher to decide what to teach and in what order.
STATICS
This includes all the ‘held’ and ‘still’ positions in gymnastics and should be the starting point for
your teaching.
Once the supports and balances are competent on the floor students can then progress to partner
and group balances and supports and balances on apparatus.
HLTH2203 - Gymnastics
LECTURE 2
2. Front support
- Shoulders over hand
- Chest in
- Bottom down
- Legs straight
- Feet together
3. Back support
- Hips up
- Legs straight
- Feet together
4. Stork stand
- Big toes on one need
- Straight base leg
5. Tuck sit
- Knees up
- One hand on each leg
- Feet together
- Straight back
6. V – sit
- Arms back
- Legs straight 45 degrees
7. Shoulder stand
- Feet knees and hips in straight line
- Hold onto hips
8. Front scale
- Bottom leg bent
- Back leg behind you and straight
- Hips and shoulders square
- Shoulders up
HLTH2203 - Gymnastics
LECTURE 2
The ability to maintain a fixed shape and be able to eliminate unnecessary body movements is a
prerequisite for efficient movement and is an important factor in the prevention of injury. Correct
posture is also aesthetically pleasing.
Once the basic static positions have been taught these can be practiced and improved by
providing a variety of tasks, which use the static positions
Revise during warm up using games such as musical statues holding a static position when
the music stops, or play tag and hold a static position till someone releases you.
Make a station in a circuit the static that relates to the skill being taught or as a revision have
a whole circuit set up with statics stations.
Make up a sequence using static position using different body parts and different levels.
Work with a partner and make up a sequence using four different statics. Perfect with
precise timing and exact images.
Work with a partner, explore ways you can both perform the same static but part of one
person must be resting on the other.
Physical Preparation
- Strength of arms, upper body, core strength, hamstring flexibility, shoulders, hips,
wrist flexibility
1.Tuck sit
- Knees to chest
- Feet to bum
- One hand on each leg
- Knees and feet together
- Straight back
2. Front support
3. Bunny Hop
4. Tuck handstand
6. Half handstand
Extension
Design a handstand circuit with 6 relevant drills and include 2x KTPs at each station
body facing towards the mat for more support, feet against the mat
2. Push ups
3. Bunny hops
push feet up
4. Hand placement
arms straight
PARTNER BALANCES
SAFETY
LANDINGS
Safe landings could be one of the most important life skills you will teach your students. The
categories of landings that will be covered in this course are:
1. Landing on feet
2. Landing on hands
3. Landing sideways
4. Landing backwards
The basic principle of safe landing is to soften the impact on the body joints especially the lower
back. This is achieved by absorbing the landing forces over as much time and as large a body
surface as possible.
SAFETY
KTPs
PROGRESSIONS
SPRING
This DMP includes the activities which involve projecting oneself into the air and requires the
physical ability of power i.e. explosive take off. The spring activities that will be covered are:
SAFETY
Ensure correct landing technique before taking any springing activities up onto a height
Mats must be placed so there are no joins along the line of landing
Confident body management is a prerequisite for activities involving height and flight
Firm matting is required for activities which involve springing from hands
KTP’s
Cat / scissor
- hands on hips, straight legs, (like high jump scissor kick) one foot take off,
1-foot landing
Stride
- splits in the air, landing on front foot, arms out to the side, both legs are
straight, pointed
toes, good height. One foot take off, 1 foot landing
Change leg
- (eg. right leg.) Step right, kick left, land right. Changing legs in the air, arms
out to the side. One foot take off, 1 foot landing
Side
- turn 90 degrees in the air, arms out to the side, legs straight, side split. One foot
takes off, 1-foot landing.
HLTH2203 - Gymnastics
LECTURE 4
SPRING
Straight
- arms in the air, feet together, straight body
Star
- arms and legs spread, straight limbs, body upright
Tuck
- legs to chest, arms wrapped around the legs, Knees bent. Jump on 2
feet, land on 2 feet
Stag
- two foot takeoff, two foot landing
- Forward/back leg bends at knee
- Arms out for balance
Split
- arms up in the arm, one leg in front, and one behind
-Jump on 2 feet, land on 2 feet
- straight legs
- jump, split in the air, land on one foot - Arms out for balance
HLTH2203 - Gymnastics
LECTURE 4
LANDINGS
2. LAND ON HANDS
KTPs
PROGRESSIONS
i. From kneeling, slowly fall forward to absorb force through fingers, palms and bend
elbows
ii. Increase the speed of the fall
iii. When confident try from crouch stand, then from a front scale / arabesque
KTPs
Hand position
Rolling to right, right hand is facing up, left hand is facing down (left opposite)
Arm position
Rolling to right, right arm is curved in front of stomach, left is straight out to side (left
opposite)
PROGRESSIONS
LANDINGS
KTPs
Hand position
Arm position
PROGRESSIONS
List different jumps that can be done off a beatboard or mini tramp
JUMPS KTPs
1.Straight
2. Star
3. Tuck
- Legs to chest, arms wrapped around the legs, knees bent. Jump on 2 feet, land on
2 feet
4.Stag
5. Split
- Straight body, pointed toes, spin 180 deg or 360 deg, arms in to chest. Jump on 2
feet, land on 2 feet
7. Sissone
PROGRESSIONS
i. Bunny jumps along the floor. Increase the distance of the spring
ii. Bunny hop between two parallel benches
iii. Bunny jumps onto bench
iv. Bunny jumps over low bench
KTPs
- Knees to chest
- Two hands on board
- Arms straight
- Two feet take off/landing
KTPs
Design a circuit:
A:
BUNNY HOPS
VERTICAL JUMP
LEAP FROG
JUMPING FOR DISTANCE
LADDER JUMPING
HOOP JUMPING
B:
JUMP INTO HOOP AND ONTO BOX
JUMP OFF BENCH
JUMP OVER BENCH
C:
BUNNY HOPS
CARTWHEEL
VAULT JUMPING
HOMEWORK for next week
Plan a circuit with SIX stations that allows practice of landing techniques. Include TWO
point form notes on KTPs for each station, describe briefly the group organisation and
indicate with a ‘T’ where the teacher would stand.
5. Cartwheel
Hands placed Body facing
around the around hoop inwards
hoop
6. Pickup Hands/arms
straight legs and
Beanbags with shoulder width
arms
cartwheel apart
TEACHER STANDS ON THE OUTSIDE Teacher will stand on the outer area
of the circuit to observe all of the
activities. This will give the students
more room to move around. The
teacher can go to different circuits
when positioned around the circuits.
Jumping
upwards onto
box
Pickup
Jumping from a
Beanbags with
height
cartwheel
Cartwheel with
ladder
HLTH2203 - Gymnastics
LECTURE 5
LOCOMOTION
Locomotion is moving from one space to another. The three categories that will be
covered are:
ROTATION
This DMP is represented by any turn or spin around an internal axis. There are three axis.
These are transverse, anterior / posterior and longitudinal axis.
TRANSVERSE AXIS
Run an imaginary stick from the left to the right hip and you have the transverse axis.
Rotations around the axis involve all turns forwards and backwards.
Related skills
Forward and backward rolls
Front and back saults
Pull over and forward roll around the bar
Back hip circle
FORWARD ROLL
a.Physical Preparation
Flexibility- back, hamstrings, neck Strength - pushups,
chin ups
o Tuck sit
- Knees and feet glued together
o Rock and rolls
- Tuck sit rocking back and forth, knees and feet together
o Forward roll from a height
- Chin to chest
- Shoulders stay square
o Down a wedge
o On the flat
- Chin to chest
o Up to a height
- forward momentum
c. Common errors
- dropping their shoulder (introduce pushups to increase strength
- Chin isn’t tucked in
- Using hands to stand up
- Knees and feet not together
d. Extension
- dive roll
- Handstand to forward roll - Front sault
- forward flip
HLTH2203 - Gymnastics
LECTURE 6
ROTATION
BACKWARD ROLL
Physical Preparation
a.
- Arm strength (upper body strength)
- Flexibility (wrists, arms, glutes, neck and back
c. Common errors
- Not ticking chin
- Not pushing up with both arms
- Legs and feet not together
- Only pushing with one hand
d. Extension
- Backward roll into handstand
Progressions
Change starting and finishing positions
Change body shapes
Try up and down slopes
Do with a partner or small groups
HLTH2203 - Gymnastics
LECTURE 6
ROTATION
Run an imaginary stick in a straight line from your belly button through to your back and
you have the anterior – posterior axis. Rotations around this axis involve all sideways
rotations.
CARTWHEELS
a. Physical Preparation
- Upper body strength, extensors/flexors
- Flexibility of hamstring, wrist, shoulders
KTP’S
- Left cartwheel- left foot in front, left hand right hand right foot left foot
- Right cartwheel- left foot in front, right hand, left hand left foot, right footy
- Pointed toes
- Straight legs
- Open hips
c. Common errors
- Step back
- Arch back
- Hand and foot placement mixed up
d. Extension
- On beam
- Round off
- One handed
Progressions
HLTH2203 - Gymnastics
LECTURE 6
Draw an example circuit for teaching a forward roll in the space below.
Choose 6 x stations each with two KTPs. Then indicate with a ‘T’ where the teacher
would stand and explain your reason.
tuck chin
ROTATION
LONGITUDINAL AXIS
Run an imaginary stick in a straight line from the middle of your head to your feet and you
have a longitudinal axis. Rotations around this axis involve all turn left or right.
Log rolls
- Lying on tummy or back
- Arms forward (above head) at ears, legs straight out
- Body tension
Egg rolls
Knees in
Pivots
Progressions
Change starting and finishing positions
Change body shapes
Try up and down slopes
Do with a partner or small groups
HLTH203 - Gymnastics
LECTURE 8
a. Physical Preparation
Core
b. Skill Progressions
d. Common Errors
Side
HPE2203 - Gymnastics
LECTURE 8
a. Physical Preparation
b. Skill Progressions
d. Common Errors
- Side
- One hand on lower back, other on their thigh
HLTH2203 - Gymnastics
LECTURE 8
SWING
In the school environment most swing apparatus is usually not available but basic swings
on the bar or in the playground can be developed and are beneficial for the development
of upper body strength and spatial awareness.
Swings can be divided in to two categories:
a. Swing in hang
b. Swing in support
SAFETY
Good landings and grip strength are a prerequisite for swing
Participants must show competence in hang and support activities before progressing
to swing
Ensure matting extends far enough both sides of the bar to allow for the body moving
away from the bar on full extension
Ensure participants are regrasping the bar at the top of the back swing
No hock swings without hand grasp
Pendulum swing
- Hold onto the bar and your legs swing sideways
Tuck swing
- Chest in
- Swing, legs straight
- Re-grip at the back of the swing
- Land at the back of the swing
HLTH2203 - Gymnastics
LECTURE 8
SWING
Hock swing
- One leg bent, one leg straight
Basket swing
- Hold onto the bar, put two feet through the bars, swing
upside down
SWING
a. Physical Preparation
- Strength and flexibility of the upper body
b. Skill Progressions
- Lift hips off bar (start little and get bigger and bigger)
- Swinging legs (keep hips off the bar)
d. Common Errors
- Shoulders not leaning forwards
f. Extension
- Swing legs higher and higher
- Cast backwards circles
- Cast to handstand
HLTH2203 - Gymnastics
LECTURE 9
HAND APPARATUS
The use of hand apparatus closely ties in with the fundamental movement skills program.
Hand apparatus such as hoops, balls, ropes, beanbags, balloons and scarves are readily
available in the school environment and should be utilised to add variety and interest to
the gymnastics program.
Throwing / releasing
Catching / trapping
Rotation
Circles / swings
Passing over / under / around
Bouncing
Balance
These apparatus DMPs can also be combined with body DMPs to further extend the skills
and add variety e.g. throw a ball and perform a full turn before catching it.
SAFETY