74 FUNDAMENTAL MOVEMENTS IN GYMNASTICS

GROUP 3

The following are the 74 movements in gymnastics:

1. Hands On Hip- place the hand firmly just above the hips, palms on the crest of the hip bone, the four

fingers forward and together, and the thumbs behind. The wrist must sink a little too good position for
ease.

Shoulders must be even, elbows straight out at the sides.

2. Hands-On Waist- place firmly at the smallest part of the trunk (waist). The position of the hands

is the same as hands on hips.

3. Hands On Neck- hands at the back, at the lower part of the head, tips of the 3rd fingers of the left and

the right hands touching each other. Elbows apart in line with the shoulders.

4. Hands-On Shoulders- hands-on shoulders, with the fingers straight. Elbows in line with the

shoulders. Head erect.

5. Shoulders Firm- raise forearms upward, elbows flexed, and kept close to the sides as much as

possible. Hands are placed in the shoulders. Elbows were carried as far to the rear as possible.

6. Hands-on Forehead- Place the hands on the forehead, palms facing inward each other. Elbows

pulled backward and upward as much as possible.

7. Hands on Head - Place the hands on the head with the palms facing downward, fingers close

together, third fingers touching each other. Elbows in line with the shoulders.

8. Arms Forward - Raise both arms horizontally forward and keep them in a straight line from

shoulder to tips of fingers parallel with each other palms of hands facing each other.

9. Arms Sideward - Raise both arms sideways, with arms in line with shoulders. Fingers closed

together, palms turned downward, and elbows and wrists extended.

10. Arms Upward - Raise the arms upward to a perpendicular position above the head in a straight

line from shoulders to tips of fingers. The palms of the hands are turned towards each other. Arms

close to the ears.

11. Arms Obliquely Upward - Raise arms halfway between sideward and upward position. Fingers

closed together, palms of the hands facing front or facing in.

12. Arms Obliquely Downward - Raise arms halfway between sideward and downward positions.

Fingers closed together, palms facing front and down.

13. Arms Bending Upward - With closed fists or open palms, the forearms are raised upward to

bend at the elbow joint as much as possible. Hands at shoulder level and palms turned inward.

Elbows close to the body.

14. Arms Bending Forward Or Hands On Chest - The upper arms are raised horizontally

sideways with the forearms sharply bent upon them in front. Hands, fingers, wrists, and forearms in
oneline and

on the same height with the upper arms and shoulder. Palms of hands turned downward.

Shoulders kept well back.

15. Arms Bending Half Forward - The upper arms are raised horizontally sideways with the

forearms bent to a right angle at the elbow joints. Hands, fingers, wrist, and forearms line with the

upper arms and shoulders. Palms turned toward each other. Shoulders well back.

16. Arms in “T” position- Arms are placed at side horizontally, elbows bent at right angle, forearms

parallel to body, palms facing backward, thumbs toward body or palms facing in thumbs toward

front.

17. Arms in Reverse “T” Position Or Arms Half-Sideward Bend - Arms are placed at side

horizontal, elbows bent at right angles, forearms parallel to head, palms forward, thumbs toward

head or palms facing in.

18. Arms Thrusting - Raise the forearms in front and flex the elbows, fist closed with knuckles

turned down and elbows close to the body (waistline).

19. Arms Forward Thrust - From arm-to-thrust position. Stretch arms forward knuckles turned

upward. Arms parallel to each other, elbows and wrists extended, arms in level with the shoulder.

20. Arms Sideward Thrust - Starting position the same as Arms forward thrust. Stretch the arms

sideways with arms in level with shoulders, knuckles turned upward, elbows and wrists extended.

21. Arms Upward Thrust- Starting position the same as Arms forward thrust. Stretch arms upward

to a perpendicular position, elbows and wrist extended, knuckles turned outward or in nearby.

Arms close to ears.

22. Stride Sideward - The foot is lifted, moved two-foot length on the side, and placed on the floor
with the one of the feet at the same angle as before and the weight equally distributed between the

two feet.

23. Stride Forward - The foot is lifted, moved two-foot length to the front, and placed on the floor

with the line of the foot at the same angle as before and the weight equally distributed between

the two feet.

24. Stride Backward - The foot is placed backward in the same manner as Stride forward.

25. Jump To Stride Stand Sideward - Spring on both feet, lifting the whole body, and land with feet

apart. The distance between the two feet is about one ordinary pace. This can also be done with

the right or left foot in front.

26. Foot Touching Forward - Lift the left foot and touch the floor lightly in front with the toes. The

heel is raised and turned inward. Knees straight.

27. Foot Touching Sideward - Lift the left (right) food and touch the floor sideward lightly with the

toes. The heel is raised and turned inward. Knees straight.

28. Foot Touching Backward- Lift the left (right) foot backward and touch the floor in rear lightly

with the toes. The heel is raised and turned inward. Knees straight.

29. Heel Raising- Rise high on tiptoes. Keep the knees straight and heels together.

30. Leg raising - The leg is raised in front until the leg is at right angle (or a little less) with the body.

The knees and the ankle are extended and the trunk erect. Toes pointed forward. (The leg is also

raised in a similar way backward and sideward).

31. Knee Raising- the knee raised on front to the level of hip, hip and knee joints being flexed to a

right angle, trunk erect, ankle of free foot extended, toes pointed downward.

32. Full-Knees Bending or Deep- Knee Bending- the knees are flexed until the thigh and foreleg

touch each other. The knees separate as they bend, moving diagonally forward, the heels are lifted

during the movement because of the limited movement in the ankle joint.

33. Half-Knees Bending- the knees are flexed until the right angle is formed at the knee, the knees

separate as they bend moving diagonally forward, the heels are lifted during the movement.

34. Full-Knee Rest Position Or Deep-Knee Rest Position- the position of the legs is the

same as the full knee bending. The hands are between the legs resting lightly on the floor. The weight of
the
body rests mainly on the feet.

35. Forward Lunge- place the left (right) foot forward as far as possible. Bend the left (right) knee

with the right (left) in near straight, head and trunk erect. Foot toeing forward, both feet flat on

the ground. (This can be done sideward, backward and oblique positions in the same way as

commanded).

36. Charge- it is done as in the lunge position. The distance from heel to heel is 2 feet.

37. Forward Fall-Out- the foot is placed as a lunge position. The trunk is inclined forward so that

there is a straight line from the head to the heel of the near foot. The heels are flat on the floor.

38. Forward Bending- the trunk is bent horizontally forward, the movement taking place in the hip

joins only, as far as the hips can be flexed. Head, shoulders and trunk are in correct alignment.

39. Sideward Bending- the trunk bends directly to the side as far as possible. Keep the head in

correct alignment with the trunk.

40. Trunk twisting- twist trunk on a vertical axis without twisting the head or hips.

41. Head Bending Forward - let head fall forward as far as possible, chain drawn down and in

42. Head Bending Sideward - let the head fall sideward as far as possible.

43. Head Bending Backwards - Move the head strongly backward. Chin up.

44. Head Twisting - Twist the head sideward to the left (right) and attempt to bring the chin in line

with the shoulder.

45. Prone or Forward-Lying position - lie down with the stomach flat on the floor, face down, keep

the body straight from head to foot, hands at the sides close to the body. Look straight forward

46. Supine Or Back-Lying Position - lie down with the back flat on the floor, body straight from

head to foot, hands at the sides close to the body. The head, shoulder, back. Buttocks, legs, and

heels must touch the floor.

47. Prone Leaning Rest Or Front Support - (a) from deep-knee-bend-rest position stretch the

legs backward. Trunk and legs straight, weight of body on the hands, and toe, legs together, eyes front.

(b) from a prone-lying position raise the trunk up, hands supporting the weight of the body

straight under the shoulders, fingertips pointing forward.

48. Back Or Supine-Leaning-Rest Position- from supine-lying position, raise the trunk up, hands

supporting the weight of the body straight under the shoulder, fingertips pointing backwards.
49. Prone Elbow Support Position - from prone-lying position. The body is raised and is supported

in the forearms and toes. The trunk, legs and head are held in a straight line.

50. Supine-Elbow Support - from supine lying position, raise the trunk upward until it is inclined at

an angle of about 30 degrees from the ground. Elbows, forearms and hands are resting on the

floor. Forearms and hands pointing forward. Weight resting on seats and elbows.

51. Side-Leaning Rest- From prone-leaning-rest position, turn right (left) , supporting the body with

the right (left hand). Keep the elbow of the supporting arm straight, with the other arm at the side

close to the body and the legs straight and together.

52. Long Sitting- Sit on the floor with legs together out in front, knees stretched and back straight.

53. Long-Sitting Rest- As a relief from the above position, the hands are placed on either side and

the knees slightly bent.

54. Crook or Hook Sitting- From long-sitting rest, the knees are bent and slightly parted, the heels

kept together with the feet flat on the floor. The knees may be clasped, the hands passing around

the outside of the legs.

55. Cross Sitting- From long-sitting position, cross legs in front in a tailor-like fashion. The knees

close to the floor as much as possible and the back held straight.

56. Kneeling- Kneel on the both knees, body at right angle to the floor, back erect, knees together,

heels together, toes under or stretch as preferred.

57. Stride-Kneeling- From kneeling position open the knees a little to make the balance steadier, feet

together, toes under or stretched as preferred.

58. Stride-Kneeling Sitting- From stride-kneeling position sit down on the heels. Keep back

straight.

59. Half-Knee-Standing Position Or Single-Knee-Stand Position- From kneeling position, place

the other foot and knee in front with the thigh at right angle to foreleg. Keep the sole of the foot

in front flat on the floor.

60. Hook or Crook-Lying Position- From supine-lying position flex the knees upward, keeping the

knees and the heels together and both feet flat on the floor.

61. Shoulder-Stand Position- From supine-lying position, raise legs and hips, elbows placed on the

floor, and hands supporting the hips, legs vertical.

62. Forearm-Stand Position- From prone-elbow-support position (49), raise the legs and hips

upward.

63. Four-Base Position or Dog Stand- From kneeling, lower the trunk forward, place the hands on

the floor so that the weight of the body is equally distributed on both knees and hands. Trunk and

head in correct alignment

64. Reverse-Four Base Or Bridge Stand- Reverse the position of the trunk in 63, feet and hands

bearing the weight of the body.

65. Half-Kneel Stride-Standing position-kneel on left (right) knee, the right (left) leg stretched

sideways.

66. Folded Position- From kneeling position, bend trunk forward until head is close to knees.

67. Stride-Long Sitting- From long-sitting position open legs apart to about two or three-foot length

at ankles.

68. Wide or Open-Crook Sitting- From crook-sitting position, open and lower the knees outward,

soles of the feet touching, hands on the knees, back straight.

69. Close-Crook Sitting- From wide-crock-sitting, close the legs until the knees and the feet are

touching (close together), the feet flat on the ground, hands grasping front of knees, back straight

70. Side Sitting- From long-sitting position, bend both legs to right (left) side weight of the body

resting mostly on the “sitting bone” or thigh of left (right) side. The bent legs are on the opposite

direction of the sitting side.

71. Hurdle Sitting- From long-sitting position, bend one leg until the knee is bent to about forty-five

degrees, the thigh is stretched sideward, the inner-edge of the foot resting on the floor.

72. Kneel Sitting- From kneeling position, sit down on the back of heels, ankles well stretched, back

straight.

73. Leg Forward-Kneel Sitting- From kneel-sitting position, stretch left (right) leg sideward.

Remain seated on the right (left) heel

74. Leg Sideways-Kneel Sitting- From kneel-sitting position, stretch left (right) leg siddeward.

Remain seated on the right (left) heel.