HPE2203 - Gymnastics

LECTURE 1

GYMNASTICS IN SCHOOLS FOR TEACHERS

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?

P – What ‘physical preparation’ is necessary to acquire the skill?

A – What are the ‘appropriate key teaching points’ (KTPs) to teach this skill?

C – What are the ‘common errors’ when learning the skills?

E – How can the teacher ‘evaluate’ when the student is ready to progress
 HPE2203 - 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.

Principles of a good warm up

 Involve everyone
 Be quick and easy to organise
 Use variety to maintain enthusiasm
 Make it fun by using games and challenges

Safety and injury prevention

 Allow adequate spacing

 Ensure the environment is safe e.g. mats slipping
 Static stretches only (no bouncing or forcing the stretch)
 Do not overstretch. Hold the stretch to the point of tension and this tension should
subside over time.
 Do not hold your breath in stretches
 Take care with lower back and knees
 HPE2203 - Gymnastics
LECTURE 1

PHYSICAL PREPARATION

A well – rounded Gymnastics Programme will enhance:

 Physical abilities such as flexibility, strength, muscular endurance and power

 Motor abilities such as balance, spatial orientation, coordination and agility

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.

The importance of physical preparation

 Reduces the incidence of injury

 Allows faster more accurate skill acquisition
 Reduces the incidence of muscle soreness
 Allows a prolonged period of quality participation
 Helps rapid recovery from fatigue

Implementation into the programme

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.

The components of physical preparation

 FLEXIBILITY – the range of motion around a joint

 STRENGTH – the amount of force that a muscle or group of muscles can exert
 ENDURANCE – prolonged work with a localised muscle group
 POWER – explosive force. Strength plus speed
 AEROBIC – cardio vascular fitness

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.

When do you teach physical preparation?

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.
 HPE2203 - Gymnastics
LECTURE 1

Suggestions for introducing physical preparation

 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

Strategies for dealing with individual differences in the class

Vary the physical demand of the activity by changing:

 The number of repetitions or time on the task

 The length of the rest period
 The texture of the surface
 The heights
 The body position
 HPE2203 - Gymnastics
LECTURE 1

PHYSICAL PREPARATION

Divide the body into three sections – upper, torso, lower

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

Strength Flexibility Endurance

1. Pull Ups 1. Shoulder stretch 1. Star jumps

2. Push Ups 2. Sit and reach 2. Speed boxing

3. Tricep dips 3. Tricep stretch 3. Medicine ball throw

TORSO

Strength Flexibility Endurance

1. Crunches 1. Back rolls 1. Plank

2. Russian Twist 2. Downward & upward dog 2. Hill climb

3. Leg raises 3. Standing rolls 3. Burpees

LOWER BODY

Strength Flexibility Endurance

1. Squats 1. Leg Swings 1. Running

2. Plyometric Jumping 2. Open and close the gate 2. Squat holds

3. Lunges 3. Sitting hamstring stretch 3. Hill running

 HPE2203 - Gymnastics
LECTURE 1

PHYSICAL PREPARATION

Choose 3 activities above and modify them as below:

EXERCISE EASIER HARDER PARTNER

Upper body Add an elastic band to Add a weight tied to Assisted pull ups
help lift the waist
Pull Ups
Torso Separate feet Feet together High fives (on hands
not elbows)
Plank
Lower body Don’t go down as far Hold a weight Throwing a medicine
ball between partners
Squats
Back to back seated
squats

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.

Suggestions for planning circuits

 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.
HPE2203 - Gymnastics
LECTURE 2

6 groups of 3
Skipping
Squat jumps
Running (tag partner)
Burpees
Scissor jumps
Mountain climbers

DOMINANT MOVEMENT PATTERNS

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 grouping of activities into the six DMPs

STATICS

SPRINGS

LANDINGS

LOCOMOTION

ROTATION

SWING

Enables the teacher to better understand the biomechanical principles that relate to efficient
movement and to formulate Key Teaching Points (KTPs) that will carry over from one skill to the
next.

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.

Statics can be divided into three categories:

BALANCES – using a small base of support

 SUPPORTS – shoulders above the apparatus

HANGS – shoulders below the apparatus

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.

HPE2203 - Gymnastics
LECTURE 2

BASIC STATIC POSITIONS (insert pictures) KTPs

1. Stand with good posture

 Feet together
 Body tension – Squeeze tummy, butt and legs then point toes.
 Shoulders should be back
 Arms by the side

2. Front support
 Shoulders over the hands
 Feet together
 Straight arms
 Chest in
 Body tension

3. Back support
 Feet together
 Legs together
  Arms straight
 Hips high

4. Stork stand
 Hands on hips
 Straight bottom leg
 Big toe to knee

5. Tuck sit
 Knees to chest
 Feet to bum
 Knees and feet together
 One hand on each leg
 Straight back

6. V – sit
 Arms straight
 Legs straight
 Legs at 45°
7. Shoulder stand
 Rolling from back onto shoulders
 Hands on hips
 Straight line from shoulder to hips to feet

8. Front scale
 Arms to the side
 Bottom leg slightly bent
 Back leg at 90°
 Chest up

HPE2203 - Gymnastics
LECTURE 2

TIGHT BODY PREPARATION

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.

ACTIVITIES FOR DEVELOPING TIGHT BODY

Lift the plank

First partner is laying down and keeps body straight – all muscles remain engaged
Second partner lifts up from the ankles and drops one ankle at a time to test the
strength of first partner.

Shake the tin soldier

First partner is facing downwards in the plank position – hands on the matt at
shoulder width.
Engage the core.
Second partner tries to gently push them over. First partner aims to resist.

Crack the egg

First partner sits in an egg shape with knees to chest and one hand on each shin.
Second partner aims to crack the egg by separating arms or legs of the egg.

PRACTICAL APPLICATIONS OF STATIC POSITIONS

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.

 Try the same task in fours.

 Work with a partner, explore ways you can both perform the same static but part of one
person must be resting on the other.

 Try the same in fours.

 HPE2203 - Gymnastics
LECTURE 2

HANDSTAND

Physical Preparation

Skill Progressions / Lead up Drills & KTPs

1. Tuck Sit
 Knees to chest
 Feet to bum
 Knees and feet together
 One hand on each leg
 Straight back

2. Front Support
 Shoulders over the hands
 Feet together
 Straight arms
 Chest in
 Body tension

3. Bunny Hop
 2 foot take off
 2 foot landing
 Straight arms

4. Tuck handstand
 Everything is in a straight line – back arms and legs

5. Scorpion
  1 foot take off
 1 foot landing
 Chest forward on landing

6.Half handstand
 1 leg at 90°, one at 180°

7. Full handstand
 Feet together all the way up
 Both legs are at 180 degrees

Extension
Forward rolls, walking on hands, hand-springs, cartwheel, back flips

6 station handstand circuit

Front stand against the wall – students to try and walk up and down the wall.

Leaning hand stand against a wall – hold for some time to strengthen arms.

Push ups – Strengthening arms.

Planking – strengthening the core.

Stretching – increasing flexibility of the shoulders, wrists and hamstrings.

Medicine ball passes – Passing a medicine ball between partners – overhead

(harder) or from the chest. Be mindful of how students are using their backs –
must keep it straight for safety.
 HPE2203 - Gymnastics
LECTURE 3

PARTNER BALANCES

COUNTER AND COOPERATIVE BALANCES

What is their value?

 Enhances spatial and body awareness

 Students (especially teenagers) really enjoy exploring the challenge
 They encourage communication and cooperation
 Develops trust and timing in balance
 They are useful contributors to strength development
 Encourages good body tension as this must be maintained to balance body positions
 Reinforces the principles of stability e.g. wide base of support, and vertical alignment of
arms and legs so that the line of gravity runs through the base of support
 Develops skills that can be used in display work

SAFETY

 Match pairs for height and weight

 Not suitable for younger children because of weight bearing
 Exit procedure must be planned
 Mats must be used
 Use hand to hand or hand to wrist grip, monkey grip is not safe
 Avoid inverted balances until the basics are mastered
 Do not allow pyramids higher than two persons in the school environment
 HPE2203 - Gymnastics
LECTURE 4

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

 Ensure adequate matting – not too hard or soft

 Reduce frequency of landing on wrists
 Don’t land sideways from a height
 Ensure competence on the floor before progressing to a height

1. LAND ON FEET (motor bike landing)

KTPs

 Feet should be shoulder width apart

 Contact first with balls of feet then roll through to heels and bend and the knees and hips
to finish as if sitting on a motor bike (toe, heel, knee, hips)
 Do not bend past 90’
 Ensure the heels stay planted on the floor
PROGRESSIONS

i. Very low jump. Absorb impact on toes to heels

ii. Add on bent knees
iii. Run and jump as high as possible and land correctly
iv. Land on benches with straight jumps
v. Add variety by changing the body shapes in the air
vi. Gradually increase the height of take off, make sure heels stay on the ground

HPE2203 - Gymnastics
LECTURE 4

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:

1. One foot to one foot - leaps

2. Feet to feet - jumps
3. Feet to hands - bunny hops, leap frogs and basic vaults

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

SPRINGING FROM FEET

KTP’s

 Explosive take off is required

 The balls of the feet strike first with the heels making only momentary contact
 This is followed by rapid extension of ankle and knee joints and a strong swing of the arms
in an upward and forward direction
 Trunk is stable and upright and at no stage should there be any arch in the students lower
back

1. LEAPS (insert pictures) KTPs

Cat / scissor
 - Take off one foot, land on the other
- Hands on hips
- Straight legs
- Like a high jump scissor kick

Stride

- Splits in the air

- Land on front foot
- Arms out to side
- Both legs straiaght
- Pointed toes
- Jump for height
- One foot take off, one foot landing

Change leg
 - Take off right leg, kick left, land right
- Changing legs in air
- Arms out to side
- One foot take off, one foot landing

Side

- Turn 90 degrees in air

- Arms out to side
- Legs straight
- Side split
- One foot take off, one foot landing

HPE2203 - Gymnastics
LECTURE 4

SPRING

2. BASIC JUMPS

Straight
 - Arms in air
- Feet together
- Straight Body

Star

- Arms and legs spread

- Straight limbs
- Body upright

Tuck

- Legs to chest
- Knees bent
- Arms wrapped around legs
- Two foot jump, two foot landing

Stag
 - Two foot take off, two foot landing
- Forward leg bends, back leg bends
- Arms out for balance

Split

- Arms up in the air

- One leg in front, one leg behind
- Straight legs
- Two foot jump, two foot landing

Jump half / full turn

- Straight body
- Pointed toes
- Spin 180/360 degrees
- Arms in to chest
- Two foot jump, two foot landing

Sissone
 - Jump, split in the air
- Land on one foot
- Arms out to balance

HPE2203 - Gymnastics
LECTURE 4

LANDINGS

2. LAND ON HANDS

KTPs

 Hands are placed shoulder width apart

 Contact first with fingers then roll through to heel of the hand and bend the elbows
 Turn the head to one side so you don’t face plant

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

3. LAND WITH ROTATION – SIDEWAYS

KTPs
  Hand position
o Rolling to the right – right hand facing up, left hand facing down (vice
versa for rolling to the left)
 Arm position
o Rolling to right – right arm is curved to stomach, left is straight out to
the side (vice versa for rolling to the left)
 Absorb force through
o Absorb force across the back of the shoulder as they are rolled onto

PROGRESSIONS

i. Start on knees then as confidence grows, progress to stand

 HPE2203 - Gymnastics
LECTURE 4

LANDINGS

4. LAND WITH ROTATION – BACKWARDS

KTPs

 Hand position
o Hands straight out to the side, palms facing down
 Arm position
o Straight, out to the side
 Absorb force through
o Lower back, upper back, then knees and finally feet

PROGRESSIONS

i. Start from squat and slowly fall just to shoulders

ii. Roll to shoulders and turn head to one side to watch knees touch the mat. Repeat to the
other side.
iii. Perform back safety roll from squat down incline
iv. Practice on floor from squat
v. Progress to starting from stand, then with a jump and landing off balance to continue to
safety roll
vi. As students develop competence jump backwards from a low height and continue into
back safety roll.
 HPE2203 - Gymnastics
LECTURE 5

SPRING – feet to hands

PROGRESSIONS FOR USE OF A BEATBOARD KTPs

i. Hurdle step on floor

a. Step
b. Arms circle backwards
c. Jump two feet onto floor
d. Land on feet

ii. Hurdle using hoops

a. Step
b. Arms circle backwards
c. Jump two feet onto floor
d. Land on feet

iii. From low height to board

a. Step
b. Arms circle backwards
c. Jump two feet onto equipment
d. Land on feet

iv. From board up onto low height

a. Step
b. Arms circle backwards
c. Jump two feet onto equipment
d. Land on feet

PROGRESSIONS FOR USE OF A MINI TRAMP

i. Bench to rebounder to mat

 ii. Floor to tilted rebounder to mat
iii. Bench to mini tramp to mat
iv. Floor to mini tramp to mat

SAFETY POINTS FOR USING A MINI TRAMP

 Always keep the landing area clear

 Use a crash mat preferably with an over run mat at the end
 Mini tramp activities must be supervised. If leaving the area turn the apparatus upside
down or place in locked storage area
 Confident body management and sound landings are a prerequisite for mini tramp
activities
 The metal frame must be covered by a frame pad
 Always check the apparatus is safe and stable before used by students

HPE2203 - Gymnastics
LECTURE 5

List different jumps that can be done off a beat board or mini tramp

JUMPS KTPs

- Straight –
o Arms in air
o Feet together
o Straight Body
- Star
o Arms and legs spread
o Straight limbs
o Body upright
- Tuck
o Legs to chest
o Knees bent
o Arms wrapped around legs
o Two foot jump, two foot landing
- Stag
o Two foot take off, two foot landing
o Forward leg bends, back leg bends
o Arms out for balance
- Split
o Arms up in the air
o One leg in front, one leg behind
o Straight legs
o Two foot jump, two foot landing
- Full/half turn
o Straight body
o Pointed toes
o Spin 180/360 degrees
o Arms in to chest
o Two foot jump, two foot landing
- Sissone
 o Jump, split in the air
o Land on one foot
o Arms out to balance

1. SPRINGS FROM FEET TO HANDS

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

SQUAT ON / THROUGH VAULT

KTPs

- Knees to chest
- Two hands on the board
- Arms straight
- Two foot take off, two foot landing

STRADDLE ON / OVER VAULT

KTPs

- Two hands on board

- Legs out wide
- Legs straight
- Hands make contact first, then legs come around
 HPE2203 - Gymnastics
LECTURE 5

IDEAS FROM WORKSHOP

Design a circuit:

a. Practice springs without apparatus

b. Practice springs from feet using apparatus
c. Practice springs from hands and feet

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.

o Squat jumps (Practising two foot landing)

 Swing arms up to increase jump height
 Bend knees on landing to absorb shock
o Run and jump off a trampoline onto a mat – two foot landing
 Arms move in a circle to gain height
 Land quietly
o Tuck jumps on a mat
 Land quietly
 Knees come to chest
o Shoulder landing (Kneel on mat and roll onto shoulder)
 Keep arms close to body to avoid hurting them
 Roll smoothly onto shoulder, do not drop form a height
o Jump from a height (beam)
 Take off with two feet
 Bend knees to absorb shock
o Jump for distance (along a mat – two foot take off and landing)
 Hands on hips
 Keep feet together
 HPE2203 - Gymnastics
LECTURE 5

LOCOMOTION

Locomotion is moving from one space to another. The three categories that will be covered are:

1. Locomotions on feet: running, jumping, skipping

2. Locomotions in hang: (shoulders are below base of support) monkey walk variations
3. Locomotions in support: (shoulders above the base of support) bear walks, crab walks
cartwheels

PRACTICAL APPLICATIONS OF LOCOMOTIONS

 Locomotion can be done with a partner

 Motivate and add interest with music
 Add variety by changing rhythm, levels and speed
 When locomotions have been mastered on the floor, they can be taken up onto apparatus
 Revise locomotions during warm up
 Use various locomotions to move around stations in a circuit
 Use animal walks in relays
 HPE2203 - Gymnastics
LECTURE 6

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, flexors and extensors in forearms.
- Strength – push ups, chin ups

b. Skill progressions / lead up drills

- Tuck sit – Knees and feet together
- Rock n roll – Tuck sit, rocking back and forth
- Forward roll form high (wedge or box) to low (mat) assisted first then by
themselves (Then along the floor, assisted then unassisted) – Chin on chest,
shoulders stay square

c. Common errors
- Dropping their shoulder – introduce push ups to increase even push
strength
- Chin isn’t tucked in
- Using hand to stand up
- Knees and feet not together
d. Extension
- Dive roll
- Handstand to a forward roll
- Front sault
- Forward flip

e. Where did you spot for this?

To the side (teacher spots only)

HPE2203 - Gymnastics
LECTURE 6

ROTATION

BACKWARD ROLL

a. Physical Preparation
- Arm strength – upper body strength
- Flexibility – wrists, arms, glutes, neck, back

b. Skill progressions / lead up drills KTPs

- Tuck sit
- Shoulder stand
- Rock n roll onto back
- Shoulder back roll
- Backward roll down an incline (high to low) assisted then unassisted
- Backward roll on flat assisted then unassisted
- Backward roll from feet assisted then unassisted
Common errors

- Not tucking chin

- Not pushing up with both arms
- Legs and feet not together
- Only pushing with one hand

c. Extension
- Backward roll into handstand

d. Where did you spot for this?

- One the side – teacher only

Progressions
Change starting and finishing positions
Change body shapes
Try up and down slopes
Do with a partner or small groups

HPE2203 - Gymnastics
LECTURE 6

ROTATION

ANTERIOR / POSTERIOR AXIS

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
- Flexibility of hamstrings, wrists and shoulders

b. Skill progressions / lead up drills KTPs

- Low cartwheel around hoop/circle – left cartwheel, left foot in front, left
hand, right hand, right foot, left foot. Pointed toes, straight legs, open hips.
- Cartwheel around semi circle – left cartwheel, left foot in front, left hand,
right hand, right foot, left foot. Pointed toes, straight legs, open hips.
- Cartwheel over a height – left cartwheel, left foot in front, left hand, right
hand, right foot, left foot. Pointed toes, straight legs, open hips.

c. Common errors
- Step back
- Arched back
- Hand and foot placement/timing mixed up

d. Extension
- On low beam
- Round off
- One handed

e. Where did you spot for this?

- Behind (hold their hips)

Progressions

Change starting and finishing positions

Change body shapes
Try up and down slopes
Do with a partner or small groups

HPE2203 - Gymnastics
LECTURE 6

HOMEWORK for next week

Draw an example circuit for teaching a forward roll in the space below.

Rock and roll from egg onto back – body tension, Ankles together
Rock and roll up onto feet – Lean forwards to gain momentum, good body tension

Wedge mat – forward roll down it – Squeeze legs together, square shoulders

Forward roll along a line – tuck chin to chest, hands on the ground first

Forward roll into standing – roll with some speed to increase momentum, swing
arms to help lift the body
 HPE2203 - Gymnastics
LECTURE 7

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.

Related skills (insert pictures) KTPs

Log rolls

- Lying on tummy or back

- Arms above the head, squeeze ears, straight legs
- Body tension

Egg rolls

- Knees in

Jump half / full turn

- Arms forward, backwards then into chest

- Straighter the better

Pivots

- One foot in front, same arm in front

- Other arm out to the side
- Step front leg, turn with foot to knee
- Step in front
- If right arm is in front, turn to right

Progressions
Change starting and finishing positions
Change body shapes
Try up and down slopes
Do with a partner or small groups
 HPE2203 - Gymnastics
LECTURE 8

SWING (and rotation)

PULL OVER BAR

a. Physical Preparation
- Strength and flexibility of upper body and core

b. Skill Progressions
- Step, chin, kick

c. Key Teaching Points

- Step, chin, kick
- Finish in front support position

d. Common Errors
- Chin not at bar
- Some people pull with only one arm
- Not getting hips over
- Not holding themselves at the top

e. Where do you spot for this?

- On the side
 HPE2203 - Gymnastics
LECTURE 8

SWING (and rotation)

BACK HIP CIRCLE ON BAR

a. Physical Preparation
- Strength and flexibility of upper body and core

b. Skill Progressions
- Cast first
- Step, chin, kick

c. Key Teaching Points

- Shoulders leaning forward
- Chest in
- Hip drive
- Heel drive

d. Common Errors
- Shoulders not over the bar
- No momentum/power

e. Where do you spot for this?

- From the side
- One hand on lower back, other on closest thigh
 HPE2203 - 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 re-grasping the bar at the top of the back swing
 No hock swings without hand grasp

RELATED SKILLS

Pendulum swing

- Hold onto the bar

- Legs swing sideways

Tuck swing
 - Jump to bar
- Chest in
- Swing, legs bent
- Re-grip at the back of the swing
- Land at the back of the swing

Long hang swing

- Jump to bar
- Chest in
- Swing, legs straight
- Re-grip at the back of the swing
- Land at the back of the swing

HPE2203 - Gymnastics
LECTURE 8

SWING
RELATED SKILLS KTPs

Hock swing

- One leg bent

- One leg straight

Basket swing

- Hold onto the bar

- Two feet through the bars
- Swing upside down

Novelty ideas for swing

- Two legs over the bar

- Hang upside down
- No hands
 HPE2203 - Gymnastics
LECTURE 8

SWING

SWING IN SUPPORT

a. Physical Preparation
- (Swing legs forward and up)
- Strength and flexibility of upper body

b. Skill Progressions
- Lift hips off the bar
- Start little and get bigger
- Swinging legs, keep hips off the bar

c. Key Teaching Points

- Pull up and lean forward with shoulders
- Chest in
- Good body tension

d. Common Errors
- Shoulders not leaning forward

e. Where do you spot for this?

- Side – One hand on shoulder, one hand on thighs
f. Extension
- Swing legs higher and higher
- Cast backward circles
- Cast to handstand
 HPE2203 - 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.

Hand apparatus have their own DMPs:

 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.

BENEFITS OF USING HAND APPARATUS

 Suitable for a wide range of ages and abilities

 Adds variety and challenge to the program
 Helps develop hand – eye coordination
 Partner and group work provides the opportunity for the development of cooperation and
team spirit
 Provides interesting and non threatening skills which can be used in display work

SAFETY

 Ensure adequate air space for throwing activities

 Provide ample space between participants
 Beware of using balls where landing from a height are involved
 Hoop rotations around the neck are not recommended