All compulsory floor routines are designed so they can be done on a tumbling
strip up to 60 feet in length.
This set of routines on Floor Exercise emphasizes the gymnast working
rhythmically and continuously throughout the exercise. A “hold” may be the only
allowed stop. The designated hold elements in the routines should be shown for
only as long as indicated in the performance criteria or a rhythm deduction will
be assessed. The tumbling and corner sequences are designed to encourage rhythm
and have been developed to promote a variety of different transitional
movements. As a result, these routines should be successfully executed in 45 to
60 seconds and must show continuous rhythm.
Unless otherwise specified, all transitional lunges should be executed with the
back leg straight, front knee bent, heels down and the toes turned slightly
outward. Only a momentary pause is allowed to show the position. Holding the
lunge position more than momentarily will result in a deduction for
rhythm.
The basic exercises are designed to help the recreational level participant
successfully execute the routine. Benchmarks for virtuous execution are included
to guide the gymnast.
Specified bonus elements tend to be skills that will be included or required in
routines at the next level and follow a pattern of consistent progression.
Forward handsprings should be slightly over-rotated. A forward rebound is
allowed.
On forward and backward saltos, the minimum center of mass should be chest
high.
All hurdles should be executed with a full extension of the arms and shoulders
and the forward leg should bend in plié as the arms reach to contact the floor.
The back leg should kick straight over the top as the forward leg thrusts from
the floor and the hands push through the wrists and fingertips simultaneously to
create maximum force and turnover.
1. Lift arms and kick leg up, step forward to lunge.
2. Kick to handstand.
3. Straight arm forward roll, jump hurdle to cartwheel,
cartwheel with 1/4 turn to stand.
4. Tucked
backward roll to straight or hollow body extended front
support.
5. Lower to arch support with toes pointed and head up, lift to straddle stand with
head up and arms extended.
6. Straddled press to headstand.
SB#1:Straddled
press to handstand with momentary hold.
7. Forward
roll, tuck jump to stand.
8. Run, hurdle, round-off,
rebound to stand.
SB#2: Run, hurdle, round-off, back
handspring, rebound to stand.
1. Run, punch dive
roll.
2. Kick leg up and cartwheel with ¼ turn to stand, tuck or pike back
extension roll through handstand.
3. Lower to arched prone support with head up and toes pointed, lift to straddle
stand with head up and arms extended.
4. Jump to straddle press to handstand with momentary hold, lower with straight legs
to stand.
SB#1: Replace #4 with straddled
press to handstand with momentary hold, lower with straight legs to
stand
5. Run, hurdle, forward
handspring.
6. Step forward and kick to handstand
with momentary hold.
SB#2: Replace #6 with step forward and kick to handstand
with full pirouette.
7. Straight arm forward roll, straight legged sissone, step forward to ½ turn
rearward.
8. Run, hurdle, round-off, back
handspring, rebound to stand.
SB#3: Replace #8 with run, hurdle, round-off, back handspring, back handspring,
rebound to stand.
1. Run, punch, salto
forward tucked.
SB#1: Replace #1 with run, punch, salto
forward piked.
2. Step forward and kick to handstand with full pirouette.
3. Straight arm forward roll to headspring, straight legged
sissone, step forward to ½ turn rearward.
4. Run, hurdle, forward
handspring stepout, forward handspring.
5. Step forward to Swedish fall, lower to arched prone support with head up and toes
pointed, lift to straddle stand with head up and arms extended.
6. Straddle press handstand with momentary hold.
SB#2: Endo
roll to handstand with momentary hold.
7. Step down, step forward (one or more steps allowed) to hitch kick, step forward
to ½ turn rearward.
8. Run, hurdle, round-off, back handspring, salto
backward tucked.
SB#3: Replace #8 with run, hurdle, round-off, back handspring, back handspring,
salto backward tucked.
1. Run, hurdle, round-off, back handspring, salto
backward stretched.
SB#1: Run, hurdle, roundoff, back handspring, salto
backward stretched with a full twist.
2. Straight arm tuck or pike back extension roll to handstand with
1/2 turn, lower to arched prone support with head up and toes
pointed.
3. Lift to tuck position, jump to straight legged sissone, step forward to ½ turn
rearward.
4. Run, hurdle, forward handspring, salto
forward tucked to stand.
SB#2: Run, hurdle, forward handspring, salto
forward piked or stretched.
5. Step forward and kick ½ turn to Swedish fall, lower to arched prone support with
head up and toes pointed, lift to straddle stand or split with head up and arm(s)
extended.
6. Straddle press handstand with 2 second hold.
SB#3: FIG "B" press or Endo roll to handstand.
7. Step down, turn toward the corner, step forward (one or more steps allowed) to
hitch kick, step forward to ½ turn rearward.
8. Run, hurdle, round-off, back handspring, back handspring, salto backward
tucked.
SB#4: Run, hurdle, roundoff, back handspring, tempo
salto backward, back handspring, salto backward tucked.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.