Basic Formation in Gymnastics

Standing Positions
 Feet together or Feet parallel

Have feet about one (1) inch apart, toes

pointing forward. Arms at the side.

Stride Position

Have feet apart about 12

inches wide. Stride may be made
wider than 12 inches. Weight of the
body is on both feet and the trunk is
at the center. Arms at sides.
LUNGE

Bend one knee, while the other leg is

straight. Have weight on both feet.
Hands on hips.

Half knee Bend

Feet together, bend knees to about

45 degree angle; feet flat on the floor,
body erect, body erect; hands on
hips.
Full knees Bend or Squat
Position

Have knees fully bent, sit on the

heels of the feet. Weight of the
body should be the balls of the feet.
 SITTING POSITIONS
Long Sitting Position

Sit with legs extended forward,

toes points trunk erect and
hands on hips.

Hook Sitting Position

Sit on buttocks, bend knees close to

the body trunk erect, hands on shin
of the legs.
Stride Sitting Position

Sit on the buttocks, spread

legs apart, trunk erect hands
on thighs.

Long Sitting Rest Position

Extend legs and toes forward;

hands at the rear on the floor,
elbow and body straight.
Tuck Sitting Position

Sit on buttocks, bend knees close

to body; round back so that the
forehead and the knees are in
contact; hold shin legs.
Hurdle Sitting Position

Sit on buttocks, bend right leg at

the back about 90 degree angle,
the other leg extended diagonally
forward.

Heels Sit

Form a kneeling position, sit on

the heels of the feet, toes,
pointed. Hands on hips.
Kneeling Position
KNEELING POSITIONS
Kneel on both knees, knees
close together; body erect
hands on hips.

Stride kneeling position

Kneel on both knees, with

knees apart.
Half Kneeling Position Right
or Left

Kneel on right, left in half

kneeling position in front.
Hands on hips.

Kneeling Position One Leg

Extended sideward. Kneel on one

leg with the other leg extended
sideward, forward or backward.
Back or Supine LyingLYING POSITION
Position

Lie on the back, have the body

well extended arms overhead,
toes pointed.

Front or Prone Lying Position

Have the body well extended

and front of the body contact
with the floor. Toes pointed,
arms forward.
Side Lying Position

Have the body well extended

with the side of the body in
contact with floor, one hand
on the floor overhead and the
other hand bent close to
chest palms on floor. Toes
pointed.
Hook Lying Position
Have the back lying
position, bend knees with
the feet close to buttocks,
feet flat on the floor. Arms
overhead.

Tuck Sitting Position

Lie on the back, pull

the knees close to the
forehead, held shin of legs.
 ARM
Supine or Back SUPPORT POSITION
Arm
Support

From a long sitting

position, lift the body with
straight arms support. Body, legs
and toes should be extended in
one straight line.

Prone or Front Arm Support

From a front lying position,

lift the body to front arms
support; body, legs and toes well
extended and in one straight line.
Side Arm Support

Have body supported

with the right or left arm; the
body is well extended.
 Four- Base Positions
Dog Stand Position

From a kneeling position,

place the hands on the floor,
elbows straight, toes pointed; the
knees and hands are the base
supports.

Bridge Stand Position

From a hook setting lift

the trunk; legs and arms in right
angle with the trunk.
Hand Positions
Hands on the waist

Place hands on the waist, fingers

pointing front and thumbs pointing
backward.

Hands on Chest

Have palms faced down,

thumbs touching the chest, elbows in
line with the shoulder.
Hands on Shoulders

Bend arms the elbow, finger

tips touching the shoulders, elbow in
line with shoulders, ribcage lifted.

Hands on Neck

Bend arms from the

elbows, place hands behind the
neck, finger tips meeting each
other, elbows in line with shoulder.
Hands on Hips

Place hands on hips, thumbs

pointing back and fingers pointing.
Arms Positions
Arms Forward
Raise arms forward with
palms facing each other. Hands in
line with the shoulders, elbows
slightly extended.

Arms Sideward
Raise arms sideward, palms
facing down, finger tips in line with
shoulder.
Arms Upward

Raise arms upward, palms

facing each other elbows touching the
ears, the whole arms in line with the
body.