CHAPTER ONE

INTRODUCTION

These days sports are a big part of our lives. Although, there are many sports which are
given more attention than others such as hockey, basketball, and soccer. These sports are usually
shown on TV and can be played indoors and outdoors. One of the sports that we hardly ever hear
or view is Gymnastics is the oldest sport and was first played in the Olympics. Even though
people know about gymnastics, it isn’t as popular as it used to be when it first arrived.
Gymnastics has been part of the games since ancient times.

Definitions

Gymnastics

 Is a sport that involves the performance sequence of physical movements?

 Is a graceful and artistic sport that requires a combination of strength, balance, agility,
and muscle coordination, usually performed on a specialized apparatus?
 Is a sport in which people move their bodies smoothly?
 Is a competitive sport that requires physical strength, flexibility and kinesthetic
awareness?

AS A SUBJECT MATTER

 Gymnastics is a harmonized system of specially selected activities which are

scientifically organized and methodologically arranged to achieve motoric and
educational objectives.

ENTYMOLOGY

The word Gymnastics comes from the Greek word gymnazein/ gymnos, meaning
exercising without clothes (Train naked).

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 HISTORY OF GYMNASTICS

There is no doubt among historians that, people perform gymnastics and gymnastic-
related activities like, trembling, jumping, swimming and a group of acrobatic in the early
history of mankind in a number of areas around the world.

Gymnastics is the oldest sport has been around for over thousand years. This sport was
first introduced for military training and later on recognized as a sport. It is one of the oldest
games to be part of the Olympics. The sport traces its origin from Greece, to Roman ceremonies
and to today’s modern days. It was introduced to the United States in the mid 1800’s. In1896
gymnastics came into the Olympics. The sport we all know and loved was in its first scale debut.
The World Championship gymnastics emerged in the early 1900s, and it is still held to this every
day. In Gymnastics there are many people who accomplish above the line. Such as Mary Lou
Retton, the first women to gain a gymnastic Gold medal in all of United States. Another, famous
gymnast is Larissa Semyonovna Latynina, the first woman to win more Olympic tittles than any
sport.

 Around 2600BC Chains develop a few activities that resemble gymnastics particularly of
the medieval type.
 Circus style acrobatics were performed in ancient Egypt.
 By 800Bc Greek, China, Persia, and India were using gymnastics for military training.
 Especially Spartans were rigid in providing gymnastics training for their girls.

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 Ancient Romans used gymnastics as part of their military training to improve the
strength, balance, and flexibility of the soldiers.
 However, the actual development of gymnastics began in the early history of Greek and
Rome. In fact the name is drive from Greek.
 In the late eighteenth and early nineteenth century Germany, two pioneer
physical educators contributed for the development gymnastics.
1. Johann Guts Muths who is known as “The great grandfather of gymnastics”
Introduced gymnastics in to the Prussian school.
Wrote several works on the subject including gymnastics for youth and the first book
on modern gymnastics in 1793.
Develop a complete program of exercise designed to improve balance and muscular
strength.
2. His follower, a gymnast teacher Fredrich Ludwing John, The real father of gymnastics
Developed the idea of combining gymnastic training with patriotic demonstration.
Developed three types of apparatus that are still used in gymnastics.

A. High bar
B. Parallel bar
C. Rings
Created a forerunner of the balance beam in form of long pine log suspended on
support.
 In the end of 19th century men gymnastics become popular enough to be included in the
1st modern Olympic game held in 1896.
 The 1st women Olympic game was held in 1928 in Amsterdam.
 FEG which include representatives from Belgium, France and Netherlands was founded
on July 23, 1881 Liege and Nicolas J. cuperus was a president.
 Forty years later (April 7, 1921) FEG becomes FIG (Federation international De
Gymnastics).

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 VALUES AND PURPOSE OF GYMNASTICS

What is the value of gymnastics?

It has the ability to develop individuals’ physical development, strength,

coordination, balance, special awareness and mental thinking while focusing

on an athletic task. The various movements in gymnastics make the body

stronger, more flexible and can prevent physical deterioration. Gymnastics is

both an Olympic sport and one can be done recreationally. There will be

different goals for each pursuit. As an Olympian you would want to reach the

top of your sport by earning a gold medal on an event, in the all-around or

being on a team. As a recreational gymnast, you may just want to learn how to

flip or get more flexible or just have fun in the gym.

What is the purpose of gymnastics?

 To promote the sport of gymnastics as a multidiscipline sport providing

the opportunity of participating and promoting fitness, wellbeing and
social values at all levels of interest and ability regardless of age from the
recreation to the high performance level.
 Promote health
 Gymnastics are not limited to producing and maintaining health, but are
also used for correcting physical defects, to overcome round shoulders,
flat chests, and other common faulty positions. A good carriage of the
body is worth a fortune. The time to acquire that is in youth. Little or
nothing can be done to correct defects after twenty years of age.
 Another purpose of gymnastics is to develop strength by increase of size
of muscles. Size of muscles is not the most important object of exercises
as many people think, although it is the most widely advertised feature;

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 yet size of muscles usually denotes strength and physical vigor, therefore
it must be considered in this connection.
 Gymnastics are not only used for health, correction, and strength, but
for esthetic and social purposes. The appeal to the sense of beauty was
first made through bodily motion, such as dancing and evolutions. It
still, holds its place by the same means, and also by large classes
performing simple or intricate movements in unison, gracefully done with
the accompaniment of music and dress. It certainly has a distinct and
unique place in esthetic culture.

The social features in gymnastics are prominent. Nowhere are friendships

made so easily and social relations held so naturally as in combined motor

interests. It removes the artificial, and brings mankind back to common sense

means of making and cultivating friendships.

Gymnastics, as a feature of recreation, is one of its largest contributors to life.

The pleasure of gymnastic plays and games in youth develops into the pleasure

of skillful bodily control and of inventing exercises, and these are directly

related to discovery and invention in other walks of life.

Gymnastics plays a prominent part in motor education. By means of it skill in

bodily motion is highly developed, awkwardness is overcome, useless

expenditure of effort lessened, facility of movements increased, all of which are

indispensable in modern business requirements as well as highest usefulness

in life.

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 FACTORS AFFECTING GYMNASTICS PERFORMANCE

There are four big factors that affecting the performance of a gymnast.

Physical factors: these are all to do with the body and include speed, strength,

endurance, flexibility, coordination and agility.

Mental factors: these are related to your thoughts and feelings. Includes

concentration, maintaining attention, decision making, dealing with pressure

and staying alert.

Technical factors, these involves skills specific to the given sport. In gymnastics

a technical elements would be forward roll or static balance.

Tactical factors, these are the method or the strategies used by the individual

or team to achieve the objectives. Tactic in gymnastics includes the techniques

and skills chosen as a part of the routine.

SAFETY

Gymnastics is considered to be a dangerous sport, due in part to the

height of the apparatus, the speed of the exercises and the impact on

competitors’ joints, bones and muscles. In several cases, competitors have

suffered serious, lasting injuries and paralysis after severe gymnastics related

accidents. For instance, in 1998, at the Goodwill Game, world-class Chinese

artistic gymnast Song Lan was paralyzed after falling on voul.

Safety is a major component of any gymnastics program and teaching must be

aware of the risk involved. So proper safety measures should be included in

any gymnastics instructional procedures.

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  Safety considerations  Rules

 Spotting  Students’ limitation

 Emergency procedures  Equipment set up

 Progression  Adequate space

 Aware of risk factors  Clear boundaries

Aims of teaching gymnastics

a. To develop efficiency and skilled use of the body in pracficasl situations when working alone
and with others, on the floor and apparatus
b. To stimulate an understanding and appreciation of objective movement coupted with the
ability to invent and select appropriate actions.
Specific Aims of Teaching

a. To give the individual and opportunity to experience and enjoy a variety of gymnastics
movements.
b. To develop specific movement skills.

c. To stimulate the conscious uses of mind and body in the solving of gymnastic tasks.

d. To give opportunit6y for the individual to work with own capabilities develop own
movement and abilities.
e. To provide opportunities for natural curiosity to exercised and satisfied.
1. Brief history of Gymnastics
1.1 Gymnastics in the early ages: Gymnastics is one of the most important and also one
of the oldest means of physical education. The word "gymnastics" meaning "naked
at" comes from the early Greeks. It refers the way how physical exercises should be
performed. In Spartans it was used as the military training mean while in Athens it
was recognized as the very important means of hormonal de elopement and education
of the young generation who were free from slave society.

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 Exercises in Greek gymnastics were based on natural movements and included running,
the owing wrestling baking. Climbing. Jumping and work with weights. The early
Romans, having seen the favorable effects of Greek gymnastics, introduced rigid physical
training in to this military program. The expression "It appears clear picture of the motive
behind the activity as will as by the Roman conguerons and worries

1.2 Gymnastics in the middle Ages: with the fall of the slave system and the collapses of
the Roman Empire, gymnastics also began to decline the church was against any
physical activity concerning the care of the body. Late, because of the class straggle
the church also allowed the feudal class and to its military power to participate in
military physical exercise. There is no record of any physical training for the common
people during the middle ages.
During this time acrobatic stunts had gained popularity in the places of the kings and
political houses of the feudal. The performers were mostly professional artists. This acrobatic
exercise exerted influence on the development of the techniques of gymnastic exercises
including that of exercises up on Apparatus.

1.3 Gymnastics in the modern times: The period between the 14th _ 16th century had
been created and development of a social tendency under the names of "Humanism"
in Western Europe. The humanists who were against religious thoughts gave a great
attention to the case of the body with the help of gymnastics and physical exercises.
In the second half of the 16th century the first pedagogical guidance in the problem of
physics education and practical quadric in gymnastic lessons appeared. Some of the guidance's
classified gymnastics as military, curative, or remedial, and esthetical.

1.4 National gymnastic system: At the end of the 18th century a great amount of
theoretical Knowledge on gymnastics had been accumulated. The Knowledge
amassed was identified with different national gymnastics system. Namely: German,
French Swedish, School gymnastic system. These four systems reflected the different
tendencies in the development of gymnastics of that time.
A) German Gymnastics system: Directed to the mostly of complex movements primarily up on
gymnastics apparatus, as a result sport gymnastics came to the Scene. The performance of the
exercises required a considerable amount of strength, agility and skill to manage ones own

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 movement. The weakness of this gymnastics system was that it did not evaluate the effect of
the exercise on the organs of the participants. The founders of this gymnastics system were
Afan, Frizen, Aizeln, and Shapees.
B) French gymnastics system: Directed to the mastery of applied exercises for life and military
activities it had practical significance in the preparation of soldiers and officers. The founder
Colonee Amoros made an experiment to evaluate the effect of the exercises of the body.
C) Swedish gymnastic system: Directed to the development of physical qualities, primary to the
development of strength. It had a marked hygienic purpose and was based on the knowledge
of human anatomy and physiology. From this basic gymnastics and its varieties was formed
later. The founders were O. Ling and his son Y. Ling. The main weaknesses of this
gymnastics system was primly it was gymnastics of Poses. But not of movement.
D) SOKO Gymnastics System It was : founded by Miroslove Tirsh. It appeared in connection
with national librarian struggle of Salvian states. The popular exercises in this gymnasts
system were exercise up on apparatus, exercises which can be performed with equipment,
group pyramids and others. The School gymnastics system was very close to modern sport
gymnastics.
2. The Subject Matter of Gymnastics

Gymnastics is a harmonious system of specially selected means and scientifically organized

forms and methods for the solution of motorical educational and moral tasks. The fundamental
factors of physical fitness are agility. Balance, strength, endurance, power and flexibility.
Perhaps gymnastics has more to after than any other single activity toward on all round
development, but it is perhaps least effective so far as endurance is concerned.

Customarily, gymnastics requires apparatus, but when apparatus is not available

programs may be adapted accordingly. Effective conditioning work can be accomplished by
calisthenics, particularly when flexibility and balance are the desired out comes.

2.1. Values of Gymnastics:

Gymnastic:

A. Contributes to the development of supper body strength.

B. Helps to keep the health and creative longer labor life of the people.

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 C. Provides for the development of muscular co-ordination or neuromuscular control
D. Combined the fundamental activities of running climbing and jumping in a unique
way.
E. Contributes to develop motorical abilities and habits which are necessary for life.
F. Helps to educate moral will and aesthetically qualities.
G. Provides for acquiring a system scientific Knowledge connected with the correct
stabilization of Gymnastical exercise.
The different means and methods, which are well arranged in the system of scientific
bases are the main content of gymnastics as part of modern system of physical education.

The health developing effect of the exercises connected with the improvement of
functional abilities of the organisms, makes gymnastics to have one of the leading place in the
program of all rounded development of the young generation.

Gymnastics also helps to d elope the aesthetically ability of man. The beauties and
harmonies of movement with music, the creative design in combinations and mass gymnastics
compositions are factors which influenced the aesthetic sense of the people.

Gymnastics has no doubt a significant role in mental development. The different and
complex character of the exercise in the process of adaptation and perfection forms the ability for
logical and creative thought. By improving the mobility of nerve process, gymnastics enriches
the coordinative ability of the nervous system.

3. Classification of gymnastics

The multi-formally of gymnastics exercises give bass for classification of relatively

independent type of gymnastics. They can be identified with the specify of the exercise, with
their purpose and the application of methods. These are: -

A. Basic gymnastics
B. Sport gymnastics
C. Acrobatic gymnastics
D. Rhythmical gymnastics
E. Remedial gymnastics

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 F. Apparatus Gymnastics

3.1 Basic Gymnastics: - Successfully solves the different problems of gymnastics and it
is the bases of physical education in a pre-school and school ages.
I. Aims of basic gymnastics

- general physical development of the personality

- to Keep healthy and working capacity of the participants.
- used in all school levels and also uses for military physical preparation.
The content of basic gymnastics includes general developing exercise, marching
exercise applied exercise and small games and relays.

II. Characteristics of the means of basic gymnastics

a) Line formation and marching exercise .it helps.

 The lesson can be organized and conduct correctly.

 The participants to keep order discipline and involve in joint action.
b) General developing exercise

 It helps for different muscle groups and the whole body.

 They are strictly purposeful for all kinds of sports.
 They are undertaken for specific effect
 They are conducted with specific system
 It can be used for warming up purpose.
c) Applied Exercises: - are exercises, which help for correct mastery of natural motorical
habits

 They use for physical preparation of sportsmen.

 They are like walking, mooning, throwing, lifting, climbing and skipping etc.
d) Small games and relays - used mostly in conducting physical activities with
children.
 They are the source of emotion and

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  They have exceptionally reach educational influence
3.2 Sport Gymnastic
- These are gymnastics with pronounced sportive purposes. It contains vaulting, floor
exercises, acrobatics and exercise up on apparatus.
- 6 different events for men are vaulting, parallel bar, horizontal bar, side horse, rings
and floor exercises.
- 4 different events for women's are vaulting, uneven bar, beam and floor exercises
3.3. Acrobatics

 Acrobatic exercise are two types;

 statically and dynamical
- To the statical exercises: are included in group exercises. These exercises require a
preliminary preparation of the heart and blood circulation system, because heart they involve
begin in uncomfortable positions (with the head down).
- The dynamical acrobatics: contain all gymnastics which are performed with rotary-motions
of the body around three axis (breadth, vertical and frontal).
3.4 Rhythmical gymnastics: These is specifically for women. It helps to educate
figurativeness plasticity, elasticity and the highest culture of movability with a variety of means.

3.5 Preparatory - and remedial gymnastics: -

- The preparatorial gymnastics, which has become popular since recent years, contains a
complex of exercise.
- These exercise help in different kinds of sports with the aim of improving general and special
physical preparations.
- The remedial gymnastics has the aim of bringing back the health and facilitate rehabilitation
process of the organism.

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 CHAPTER TWO
CONDITIONING EXERCISE FOR GYMNASTICS

Conditioning exercise: - is an exercise performed to make our body (muscles,

bone, and general system) to take up forth coming activities or training in order
to avoid early fatigue.
Fitness is the ability to meet the demands of physical task.
Physical fitness: - is the body’s ability to function effectively and efficiently in
any leisure or recreational activity without any unreasonable fatigue. Or
It is a state of health or condition of the body’s ability to with stand the stress
of daily life.

COMPONENTS OF PHYSICAL FITNESS

A. Health Related components: Those factors that are related to how well the systems of
your body work

COMPONENTS OF FITNESS

Activity:-What does it mean to be physically "fit?"

Note

Physical fitness is defined as "a set of attributes that people have or achieve
that relates to the ability to perform physical activity" . In other words, it is
more than being able to run a long distance or lift a lot of weight at the
gymnasium . Being fit is not defined only by what kind of activity you do, how
long you do it, or at what level of intensity. While these are important measures
of fitness, they only address single areas. Overall fitness is made up of five
main components:

 Cardio respiratory endurance

 Muscular strength
 Muscular endurance
 Body composition
 Flexibility
Cardio-respiratory endurance (cardio-respiratory fitness
Cardio-respiratory endurance is the ability of the body's circulatory and
respiratory systems to supply fuel during sustained physical activity

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 (USDHHS, 1996 as adapted from Corbin & Lindsey, 1994). To improve your
cardio-respiratory endurance, try activities that keep your heart rate elevated
at a safe level for a sustained length of time such as walking, swimming, or
bicycling. The activity you choose does not have to be strenuous to improve
your cardio-respiratory endurance. Start slowly with an activity you enjoy,
and gradually work up to a more intense pace.
Muscular strength
Muscular strength is the ability of the muscle to exert force during an activity
(USDHHS, 1996 as adapted from Wilmore & Costill, 1994). The key to making
your muscles stronger is working them against resistance, whether that be
from weights or gravity. If you want to gain muscle strength, try exercises
such as lifting weights or rapidly taking the stairs.
Muscular endurance
Muscular endurance is the ability of the muscle to continue to perform
without fatigue (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). To
improve your muscle endurance, try cardio-respiratory activities such as
walking, jogging, bicycling, or dancing.

Body composition
Body composition refers to the relative amount of muscle, fat, bone, and other
vital parts of the body (USDHHS, 1996 as adapted from Corbin and Lindsey,
1994). A person's total body weight (what you see on the bathroom scale) may
not change over time. But the bathroom scale does not assess how much of
that body weight is fat and how much is lean mass (muscle, bone, tendons,
and ligaments). Body composition is important to consider for health and
managing your weight!

Flexibility
Flexibility is the range of motion around a joint (USDHHS, 1996 as adapted
from Wilmore & Costill, 1994). Good flexibility in the joints can help prevent
injuries through all stages of life. If you want to improve your flexibility, try
activities that lengthen the muscles such as swimming or a basic stretching
program.
Skill Related Components of Physical Fitness
The 1996 U.S. Surgeon General's "Report on Physical Activity and Health" is a
landmark document that emphasizes the important link between physical
fitness and American health. In a 2011 research report, the President's
Council on Physical Fitness and Sports sought to broaden the definition of
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physical fitness laid down in the Surgeon General's report, subcategorizing
skill-related fitness as "those components of physical fitness that have a
relationship with enhanced performance in sports and motor skills." The
components of skill-related fitness include agility, balance, coordination,
power, speed and reaction time.
1. Agility
Agility, as defined by the President's Council, refers to the ability to change
your entire body position in space rapidly with accuracy and speed. Sports
coach Brian Mac offers a slightly different perspective, defining agility as the
ability to perform a successive series of powerful explosive movements quickly
in opposing directions. Agility is typically measured by performing a timed
shuttle run. Sports teams use zigzag drills to enhance agility.
2. Balance
Balance is your ability to maintain equilibrium, or control your body's
position in space. This component can further be broken down into static
balance, which is maintaining equilibrium while not moving, and dynamic
balance, which is maintaining control of the body while moving without
succumbing to gravity or momentum. Balance is important in sports such as
dance, gymnastics, ice hockey, figure skating and other sports requiring
extreme control.
2. Coordination
Coordination is a skill that recruits the senses such as sight and hearing in
conjunction with body parts to perform tasks accurately and with efficiency of
movement. Coach Brian Mac contends that coordination integrates the
various skill-related components of fitness into accurate and effective
movements. Juggling, hitting a baseball with a bat and dribbling a basketball
are all coordination skills. Hand-eye coordination tests or foot-eye
coordination tests are often used to assess coordination.
4. Power
A combination of strength and speed, power is the ability to exert maximum
force in a quick, explosive burst. According to Pacific Lutheran University,
power is a function of the amount of work performed per unit of time. The
shot put, a tennis serve, a sprint start, a basketball dunk, and a baseball
pitch all exhibit power. The jump height test is one assessment used to test
power.

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 5. Speed and Reaction Time
Speed is the ability to perform a movement in a short period of time. Reaction
time is a subcomponent of speed and refers to the time it takes for the
neuromuscular system to produce movement from stimulus to reaction.
Moving your foot from the accelerator to the brake is an example of reaction
time. Combined, speed and reaction time equate to total response time, which
is the time it takes from stimulus to completion of a movement. Speed and
reaction times are thought to be greatly influenced by genetics.

Physical preparation

Physical preparation involves developing the necessary strength and flexibility

to ensure that routines can be carried out properly. This includes stretching
(PNF) and various strength activities such as sit-ups that assist in the
physical preparation of gymnastics. Exercises that build flexibility are
essential for gymnasts, not only for the correct execution of routines, but also
for safety reasons. The use of weights is also necessary to build the strength
needed for many of the routines. For example, great upper body strength is
needed to successfully use the roman rings and the horizontal bar, while
strength in the lower body is necessary for the floor routines.

Physical preparation should carried out for the purpose of

 Fewer/less serious injuries

 Faster skill acquisition
 Faster recovery from fatigue
 Reduce fear
 Less muscle soreness
 More intense participation

Physical preparation for gymnast includes

1. Warming up
2. Flexibility
3. Strength
4. Cool down

1) WARMING UP

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  Is an activity performed before any strenuous exercise.
 Is one of the most important aspects of any physical activity.
 Should be focus on exercises that are directly related to the
type of routine to be performed.

Purpose:

 Increase blood flow to the working muscles.

 Increase body temperature
 Increase oxygen up take
 Prepare the working muscles for the activity
 Reduce the chance of injury

The length of warming up depends on

 Temperature
 Individual deference
 Type of the activity

But it must be normally 10-15 minutes in length.

The warm up should be

 Incorporate same sort of team game

 Concentrate on stretching specific joints complexes and
muscle groups
 Included individuals as well as partner exercises
 Remember to stretch muscles gently not dynamically or aggressively
 Includes same basic skills eg. Landing drills or balancing exercises.
2) FLEXIBILITY: - is required to improve and maintain the range of movements in all
joint complexes
Benefits of flexibility
 Easer to learn gymnastic movements
 Reduce risk of injury
 Allows for amplitude of movement

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 Flexibility training

 Should follow a good warm up to raise the temperature of the muscles and
tendons
 Use stretching which is SLOW, PROGRESSIVE, and then PROLONGED.
 Should be joints specific and major muscle movement.
 Selected to suit gymnast.

STRENGTH this program must be carefully planned for young gymnast. 70% of the program
should be physical preparation. As skill level increase this percentage falls but should never drop
below 30% of the total time.

Method of strength training

Maximum strength: small number of repetition but heavy load of resistance.

Power strength: 8 to 10 repetition medium load or resistance.

Isometric strength: hold shapes for increasing period of time.

Endurance strength: repetition of elements many times i.e 20-30 low demand.

When we construct training or program try to use exercise that stimulate gymnastics movement
and use the apparatus.

Points to be considered when we construct strength program

 Age
 Physical development of gymnast
 Area of weakness
 Type of strength you wish to develop

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 3) COOL DOWN after exercise /work out/ it is important to promote an effective recovery
from physical activity. So cool down is an exercise performed after a training session for
the purpose of
o Regeneration
o Reduce muscle soreness
o Remove lactic acid
o Recovery
o Relax
o Energy store in the muscle

Calisthenic Exercise

Calisthenic exercises are a natural form of exercise with of a variety of simple movements using
only your body weight for resistance.

Lack of equipment is no excuse for not exercising. Anyone, at any fitness level, can exercise
with what is freely available at any time:

Your body
The ground
Gravity!
Men, women, children, the elderly, and others will find calisthenic exercises beneficial because
of its applicability in day-to-day life. However, don’t underestimate the difficulty of some
calisthenic exercises. In fact, body weight exercises may be too much for some people, but with
proper techniques calisthenic exercises can be modified to increase or decrease resistance
allowing the practitioner complete control of the intensity of the workout. For example, doing a
push up on your knees instead of on your toes.
Calisthenic exercises intend to increase body strength and flexibility using only one’s body
weight with movements such as bending, jumping, swinging, twisting, kicking, and many other
various activities engaging the arms, legs, torso, neck, back – basically every muscle group in
your body!
In the end, you’ll realize calisthenic exercises are great for natural strength building – easy or
hard. The results of intense, demanding, and vigorous calisthenics exercise will produce amazing

19
results. Don’t think so?
There are a ton of benefits with calisthenic exercises.

With Calisthenic Exercise you avoid:

 Muscle and joint injuries with weights (the risk increases as weights increase – your
muscles might get bigger, but not your joints)
 Risk of developing a hernia or other effects from overexerting yourself (again, with
increasing weights)
 Buying really expensive weight equipment (to increase weights!)
 An unnatural-looking body (I only bought a nice bench press for my chest, my arms and
legs are tiny!)
With calisthenic exercise, you gradually learn to have complete control over your own body.
You might not be able to do crazy calisthenics like these, but you’ll be amazed at what the
human body is capable of or, rather, what YOUR body is capable of.
Various activities such as gymnastics, martial arts, yoga, pilates, running, and walking are all
forms of calisthenic exercises.
The more vigorous your routine the more results you will achieve. Moreover, you can do them
all at home!
Please keep in mind that any calisthenic exercise should be completed with proper form,
technique, and breathing. Improperly performing any calisthenic exercise may cause
unnecessary strain to your joints. When done properly, any calisthenic exercise is fun and
effective.

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 CHAPTER THREE

FLOOR EXERCISES

Floor Drills and Skills

A men's floor routine consists of tumbling and connective elements. It must contain both forward
and backwards tumbling elements as well as a single leg or arm balance (scale).

A women's floor routine is performed to music and consists of gymnastic, acrobatic and dance
elements. The routine is between 70 and 90 seconds in length.

Basic Skills

1. Forward roll

To start the roll the gymnast needs to squat knees together and place both hands flat on the floor
in front of themselves.
The gymnast should then tuck their head down while pushing with their legs. They should be
sure to keep some weight supported with their arms.
Gymnasts should be encouraged to stand up without pushing on the floor with their hands. A
good drill is to have the gymnasts rock onto their back and roll up to their feet keeping their arms
straight out in front.

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 2. Backwards roll

The backwards roll is all about pushing with the arms. A very common error is to roll over one
side of the head.
The gymnast must place their hands flat on the floor fingers towards their shoulders as they roll
back.
A good drill to establish this is to have the gymnast roll back place their hands flat on the floor
by their head and roll back to a stand
Doing backwards rolls down an incline mat will help develop a feel.
Be sure to encourage the gymnasts to land on their feet and not their knees. It's an easy thing to
fix early, much harder if it gets to be habit.

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 3. Cartwheel

Start with cartwheels over a panel mat. Just having the gymast stand straddled over the mat,
place their hands on the mat, then jumping from foot to foot helps get a start.
(For left cartwheel). The gymnast should stand perpendicular to the mat with their left foot
touching the right end of the mat. Then reach forward place their left hand on the close side of
the mat kick their right leg as they place their right hand on the far side of the mat then landing
on their right leg on the far side of the mat.

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 4. Headstand

The headstand is one of the easier skills to learn when starting gymnastics. It is
also a skill that helps gymnasts to learn about balancing and tightening their body.
This is also a good skill to learn the basic shape for the handstand.

Stage 1 – Setup
 Stand tall with arms straight above
your head.
 Look straight ahead.

Stage 2 – Tuck
 Lean forward and go into the tuck
position.
 Place your hands on the floor.

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Stage 3 – Head Placement
 Start to extend your legs as you
place your head in front of your
hands.
 Crawl forward with your feet until
your butt is over your head.

Stage 4 – Lift
 Extend your leg, so you get a gently
takeoff.
 Your legs should be straight as soon
as your feet are not touching the
floor.
 Note: The gymnast should work on
lifting their legs and not pushing off
with their feet. We want the
gymnast to control their hips.

Stage 5 – Finishing
 Lift your legs until they are straight
above your head.

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 Common Mistakes
 Coaches teach gymnasts how to do skills correctly, but most gymnasts learns
how to perform the skill correctly when coaches correct their mistakes. This
is not wrong; this is actually how gymnasts learn. This being said, it is very
important that coaches correct mistakes all the time. If a gymnast continues
doing the same mistake over and over then they will be good at doing that
drill with that mistake and have a difficult time later correcting it.

 Always correct mistakes

 Correct the first mistake you see the gymnast do (even if it is before the
actually drill, i.e. the gymnast forgets to stand tall with arms over their head)
 Correct only one thing (sometimes two if they are related)

Mistake 1 – Wrong Hand Positions

 Hands and head position must not
be on a line, this will result with
the gymnast falling forward or
backward. The correct position is
the triangle position, were the head
is further forward than the hands.
This will create a stabile platform
for the headstand.
 Sometimes gymnasts will actually
start with the correct hand and head
positions, but if they are not able to
keep their balance they then
quickly move their hands to a new
position and for the most part to the
wrong position.
 The gymnast should never move
their hand or head when doing a

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 headstand, except if the coach
instructs them to.


Mistake 2 – Early Leg Lift

Some gymnasts will have difficulty
getting their legs straight up and this is
usually because they start to lift their legs
before their butt is over their head.

The gymnast needs to crawl forward with

their feet until their butt is directly over
their head, at this point the gymnast can
lift their legs. Coaches can help by
supporting their hips.

Mistake 3 – Bent Legs

It is possible to get into a perfect
headstand also through bent legs. It does
not mean that it is the wrong way to do
this exercise, but we are also teaching the
gymnast the importance of the position of
their butt relative to their body.

Problem of doing the headstand with bent

legs is that the exercise becomes more
forgiving if the gymnast does not have
their butt over their head. It is an
important aspect of this exercise that the
gymnast learns to lift their butt first then
their legs.

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 5. Handstand

One of the most important skills in gymnastics is a good solid tight handstand. Without it a
majority of other skills will suffer.

The handstand should be as tall as possible. The gymnast should be stretching upwards towards
the ceiling and staying hollow.

The best way to get comfortable in a handstand is to do a lot of handstands. Have handstand
contests, work timed handstands for conditioning. Walk around on your hands whenever
possible.

A gymnast should be able to look at their toes while in a handstand. Doing this requires the
handst

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 and
to be tight and hollow.

6. Handstand forward roll

Do a handstand, belly in, against a wall or upright wedge. Hands should be about
6-8" away from the mat or wall. With body tight, and hollow (only feet touching
the surface) lean through the shoulders keeping arms straight, looking at toes and
roll.

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A proper handstand forward roll is important for positions and to generate roll
speed for other skills. Encourage gymnasts to extend their roll as much as possible.

7. Headspring

 Put your hands down in front of you, to minimize the pression to your head.

 The head goes down to the floor and the legs leave the ground.

 Try to move up your legs as straightened as possible until they are almost
upright.

 Accelerate your legs with your hip and back muscles, to create a momentum
which makes you pop forward and land on your legs again. This leg-kick is
the same leg-kick you generate to stand up with a kip up.

8. Handspring
o Stand upright and extend your arms over-head. Look straight forward like if you were
going to do a gymnastic hand stand and align your arms, your trunk and your legs
vertically. Doing a front handspring from a standing position (static front handspring)
is the most difficult front hand spring variation. Running a few steps or making a hop
is lot easier. The front handspring step out is easier than the front hand spring with
closed legs. This lesson is only for the front handspring with closed legs.
o Lift your left leg, (knee and ankle fully extended) and step forward very far. Then
plant your hands about one body and arm length in front of you and kick your right
leg up (knee and ankle fully extended). Right leg, trunk and arms stay aligned and
keep your shoulders on your ears. If you want to do the front handspring from a hop,
do the same thing, but jump forward from both legs, lift your arms, land on the right
leg first and then plant the left leg like shown here. If you want to do the front

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 handspring with a run up, run a few steps, hop from the right leg, and land on the
right foot and then put the left foot down. The hands can be planted while the left foot
is still on the floor. There is no need to fly forward before your hands touch the floor.
The distance form the last step to where your hands are planted should be more than
one body length.
o Close your legs before you reach vertical level and make sure both knees and ankles
are fully extended. The later you close your legs, the harder your landing will be
(hard landing= bad for the back). You should pass a perfect handstand position with
closed legs. Also keep your abs tight and make sure you keep your elbows straight. If
you bend your arms at this point, the second phase of the front handspring will
become very low and slow, which will lead to a bad landing. Keep looking down to
the floor.
o When you reach vertical level and your legs are closed, push your arms back (see
illustration) and hollow your back. But keep your knees extended. If this seems hard
at the beginning, you can do also bend your knees a bit. If you don’t get your legs
straight later, you will never be able to combine your front handsprings with front
flips etc. keep your elbows fully extended.
o Push yourself off and fly forward onto your feet. Keep your legs straight and make
sure your arms stick with your ears. The most common mistake at this point is to
opening the arms sideways or letting them hang and rounding the back. It often seems
easier with hanging arms, but it is wrong form and much harder to control if you want
to combine the front handspring with another gymnastics skill. Land on the balls of
your feet and look 45 degree up, (knees straight) Don’t try to combine the front
handspring with a fly spring or a front flip if you can’t land with your hips in a
vertical line with your feet or with the hips in front of the feet (see illustration). If you
can’t, I recommend you practice fly springs on a trampoline first.

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9. Dive roll

 The gymnast must have a strong front handspring that finishes with their feet behind their
hips.
 The most common first mistake is to try and rush, piking at the hips, and bringing the
head forward. This is the last thing that you want to do on a fly spring.
 An aggressive block and heel drive are essential. The heels should pull back throughout
the skill.
 The gymnast should feel as if they are pushing up and back on the floor.

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