LECTURE 1
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?
A – What are the ‘appropriate key teaching points’ (KTPs) to teach this skill?
E – How can the teacher ‘evaluate’ when the student is ready to progress
HLTH2203 - 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.
Involve everyone
Be quick and easy to organise
Use variety to maintain enthusiasm
Make it fun by using games and challenges
PHYSICAL PREPARATION
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.
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.
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.
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.
HLTH2203 - Gymnastics
LECTURE 1
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
PHYSICAL PREPARATION
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. Chin-ups 1. Windmills 1. Throwing a ball against a
wall
2. Bicep Curls 2. Shoulder Stretches 2. Burpees
3. Triceps Curls 3. Opposite Reach (behind the 3. Lateral Arm Hold
back)
TORSO
Strength Flexibility Endurance
1. Superman Hold 1. Back Twist 1. Running
2. Hollow Hold 2. Cobra Stretch 2. Rowing
3. Plank 3. Downward Dog 3. Cycling
LOWER BODY
Strength Flexibility Endurance
1. Squats 1. Lunges 1. Running
2. Stair Climbs 2. Leg Swings 2. Cycling
3. Weighted Lunges 3. Dynamic Stretches 3. Wall Sit
HLTH2203 - Gymnastics
LECTURE 1
PHYSICAL PREPARATION
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.
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.
EXERCISE
1. Jumping Jacks
2. Push-ups
3. Jump Rope
4. High Knees
5. Sprints
6. Burpees
HLTH2203 - Gymnastics
LECTURE 2
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.
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.
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.
HLTH2203 - Gymnastics
LECTURE 2
2. Front Support
- Shoulders over wrists
- Squeeze your bum
- Straight back (chest in, bottom down)
3. Back Support
- Hips up
- Squeeze your bum
- Straight legs
4. Stork Stand
- Big toes to knees
- Shoulders back
- Bottom leg straight
- Hands on hips
5. Tuck Sit
- Back Straight
- Knees to chest
- Feet close in
6. V – Sit
- Hands behind
- Legs in front
- Straight form
7. Shoulder Stand
- Feet, knees, and hips in a straight line
- Hands on hips
- Feet pointed
8. Front Scale
- Standing leg slightly bent
- Hips and shoulders square
- Lifted leg is straight
HLTH2203 - Gymnastics
LECTURE 2
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.
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.
Work with a partner, explore ways you can both perform the same static but part of one
person must be resting on the other.
Physical Preparation
- Strength, flexibility, endurance, power
- Upper body strength, core strength
- Flexibility of shoulders, hamstrings
1. Tuck Sit
- Knees to Chest – Feet to bum – Knees + Feet together – One hand on each
leg – Straight back
2. Front Support
- Same as bunny hop (increase height) – Body in straight line (back, arms, and
legs)
5. Scorpion King: 1-foot take-off, 1-foot landing
- One-foot take-off / landing – Chest up on landing
PARTNER BALANCES
SAFETY
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
KTPs
PROGRESSIONS
HLTH2203 - 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:
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
KTP’s
1) Leap:
Cat/scissor: Face forward, One foot in front of the other, Bend your knees, Split and
change legs
Stride:
Feet together.
Step, leap, land.
Land on take off foot.
Change leg:
Feet together.
Leap leg push forward then back.
Side:
Feet together
Horizontal split.
Bring feet back together.
2) Basic Jumps:
Straight:
Star:
Tuck:
Stag:
Put your arms in a L position (left arm straight in front and right arm to the right)
Step forward on your left leg.
Legs on a 90 degree angle in the air.
Bend your knees slightly on landing.
Split:
Arms in an L position.
Bend your knees slightly.
Split legs in the air.
Bend knees slightly when landed.
Feet together.
Bend your knees slightly.
Pull your arms to your chest.
Spin in the air with legs together.
Bend your knees slightly when you land.
Sissone:
Feet together.
Jump and split legs.
Land on one leg slightly bent.
Arms in L position.
KTPs
Hand position
o Palms facing up.
Arm position
KTPs
Hand position
o Hands close to your ears.
Arm position
o Elbows bent directly in front of you.
PROGRESSIONS
HLTH2203 - Gymnastics
LECTURE 5
List different jumps that can be done off a beatboard or mini tramp
JUMPS KTPs
1. Straight
- arms in the air, feet together, straight body
2. Star
- arms and legs spread, straight limbs, body upright
3. Tuck
-legs to chest, arms wrapped around the legs, Knees bent. Jump on 2 feet, land on 2 feet
4. Stag
- Two-foot take-off, two-foot landing
- Forward/back leg bends at knee
- Arms out for balance
5. Split
- Arms up in the arm, one leg in front, and one behind
-Jump on 2 feet, land on 2 feet
-Straight legs
7. Sissone
- Jump, split in the air, land on one foot
- Arms out for balance
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
-Knees to chest
-Two hands on board
-Arms straight
-Two foot take off/landing
KTPs
Design a circuit:
A:
BUNNY HOPS
VERTICAL JUMP
LEAP FROG
JUMPING FOR DISTANCE
LADDER JUMPING
HOOP JUMPING
B:
JUMP INTO HOOP AND ONTO BOX
JUMP OFF BENCH
JUMP OVER BENCH
C:
BUNNY HOPS
CARTWHEEL
VAULT JUMPING
HLTH2203 - Gymnastics
LECTURE 5
LOCOMOTION
Locomotion is moving from one space to another. The three categories that will be covered are:
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
Tuck rocks to stand
Tuck activities with ball
Dish and tuck positions
Bear walks
Crab walks
Partner sit-ups
d. Extension
- Dive Roll
- Handstand to forward roll
ROTATION
BACKWARD ROLL
a. Physical Preparation
Tuck rocks to stand
Tuck activities with ball
Dish and tuck positions
Bear walks
Crab walks
Partner sit-ups
c. Common errors
Lack of tuck position
Opening the tuck during rotation\poor physical preparation in support
Not tucking chin on chest
d. Extension
- Backward roll into a handstand
Progressions
Change starting and finishing positions
Change body shapes
Try up and down slopes
Do with a partner or small groups
KTPs
Bend knees
Lower head and push with feet
Roll onto shoulders and upper back
Keep head tucked into chest
HLTH2203 - Gymnastics
LECTURE 6
ROTATION
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
Dish hold-arms down
Wheelbarrow walks
Heel extensions on box
Crab flip to bear walks
Front support walks
Handstand on floor
c. Common errors
Hands placed across the line of leg
Hips close in support or on step down
Chest out and shoulders close
Kick does not go over the top of hands
d. Where did you spot for this?
Side
One hand on their lower back near the hip
Other hand across body on other hip
KTPs
Arms at ears
Dominant foot forwards
Finish standing up facing original starting point
HLTH2203 - 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.
Log rolls
Egg rolls
- Knees in
Pivots
Progressions
Change starting and finishing positions
Change body shapes
Try up and down slopes
Do with a partner or small groups
HLTH203 - Gymnastics
LECTURE 8
a. Physical Preparation
- Upper body stretching
- Pull-ups
- V-ups
- Leg lifts
b. Skill Progressions
- Various approaches:
- Walk in to the bar
- Step into the bar
- From a standstill
d. Common Errors
- Not keeping your hips close to the bar.
- Hands too far apart
a. Physical Preparation
- Upper body stretching
- Perform the “cast” (The beginning of the back-hip circle)
- Reverse hollow body hold
- V-ups
- Leg lifts
b. Skill Progressions
- Beginner: See-saws on bar
- Cast with foam between feet
d. Common Errors
- Bent arms
- Loose body
- Hips not close to bar
SWING
In the school environment, most swing apparatus are 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 regrasping the bar at the top of the back swing
No hock swings without hand grasp
Pendulum swing
- Upper body and arms straight
- Swing legs side to side
- Transfer weight on arms depending
what side legs are swinging.
Tuck swing
- Feet tucked in
- Arms straight
- Re-grip when swinging backwards
Long hang swing
- Body straight
- Arms shoulder width apart
- Swing with hips
HLTH2203 - Gymnastics
LECTURE 8
SWING
Hock swing
Basket swing
- Arms straight
- Legs straight
- Look at feet
- Regrasp on uptake
- Pull chest as legs go up
- Slowly open up
SWING
a. Physical Preparation
- Upper body stretching
b. Skill Progressions
- For more acceleration, loosen shoulders
and shrug at the bottom
- Swing off parallel bars and complete a landing
d. Common Errors
- Swinging whole body
- Legs bent
- Bent arms
e. Where do you spot for this?
- From the side
f. Extension
- Swing on rings
HLTH2203 - 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.
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.
SAFETY