Professional Documents
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Statics
Locomotion
Springs
Landings
Rotation
Swing
E How can the teacher evaluate when the student is ready to progress
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.
Principles of a good warm up
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 bodys ability to cope with these demands.
The importance of physical preparation
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.
Suggestions for introducing physical preparation
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
The
The
The
The
The
Flexibility
Endurance
1. push ups
1. stretching
1. Hand stand
2.chin ups
2.
3.
3.
TORSO
Strength
Flexibility
Endurance
1. Scorpions
1. spiderman
2.russian twists
2. Bend back
2. Swimmers
3. mountain
climbers
LOWER BODY
Strength
Flexibility
Endurance
1. squats (variations)
1.grape vine
1. burpees
2.lunges
2.side step
2.step ups
3.burpees
3. stretching
EXERCISE
Upper body
EASIER
Torso
Legs close to
wall
Foot support
Lower body
HARDER
PARTNER
Hold legs
Slower
movement
Touching ankles
Jumping squat
Passing a ball
Back to back
squat
CIRCUITS
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.
-
Plank
Wall sit
Sit ups
Mountain climbers
Burpees
Lateral plank walk
LANDINGS
LOCOMOTION
SPRING
ROTATION
SWING
STATICS
This includes all the held and still positions in gymnastics and should be the
starting point for your teaching.
Statics can be divided into three categories:
SUPPORTS shoulders above the apparatus
HANGS shoulders below the apparatus
BALANCES using a small base of support
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.
2. Front support
legs and arms
KTPs
3. Back support hands back, feet in front, straight flat legs and arms, pelvis up
4. Stork stand hands on hips, big toes to inside of knee, stand on one foot,
base leg straight. Square shoulders hips and belly button
5. Tuck sit one hand on each leg, feet together, knees and feet together, back
straight
6. V sit
KTPs
7. Shoulder stand
support
8. Front scale chest up, leg back, belly button and hips face the front, one foot
with back foot up, base leg slightly bent but back leg straight
HANDSTAND
Physical Preparation
-
Shoulder flexibility
Flexibility of hips and wrists
Core strength
Upper body strength
KTPs
1. Tuck sit
2. Front support
3. Bunny hop straight arms, open shoulders, 2 feet take off and land
4. Tuck hand stand hips and shoulders in line 3-5 seconds, straight arms
6. Half hand stand one leg needs to be vertical, straight arms, same foot
take-off and landing
7. Full hand stand two feet vertical, same foot take off and landing, open
shoulders and hips, everything in line
Extension
Walking
Handspring
Handstand forward roll
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.
PARTNER BALANCES
SAFETY
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:
1. Feet to feet jumps
2. Feet to one foot leaps
3. Feet to hands bunny hops, leap frogs and basic vaults
SAFETY
1. BASIC JUMPS
Straight feet together, arms up
KTPs
BASIC JUMPS
KTPs
Jump half / full turn jump up first before you turn, arms in
Sissone jump from two feet, split in air, land on front foot
2. LEAPS
Cat / scissor step, knee, knee, step, point back toe. Bent/straight
Side same as stride take off right leg, quarter turn, land right, look over left
shoulder
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.
2.
3.
4.
Landing
Landing
Landing
Landing
on feet
on hands
sideways
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
PROGRESSIONS
i.
ii.
iii.
iv.
v.
vi.
LANDINGS (cont)
2. LAND ON HANDS
KTPs
PROGRESSIONS
i.
From kneeling, slowly fall forward to absorb force through fingers, palms
and bend elbows
Increase the speed of the fall
When confident try from crouch stand, then from a front scale / arabesque
ii.
iii.
Hand position left hand down, right hand up (when rolling to right)
Absorb force through right shoulder, back, left shoulder then knees
PROGRESSIONS
i.
Absorb force through lower back, shoulder, then knees (looking over
same shoulder that you land on). (practice candle stick if struggling)
PROGRESSIONS
i.
ii.
iii.
iv.
v.
vi.
SPRING (cont)
Hurdle step on floor- run, arm circle backwards, jump, motorcycle 3 sec
land
KTPs
ii.
iii.
iv.
List different jumps that can be done off a beatboard or mini tramp
JUMPS
Straight
Tuck
Star
Stag
Split
Half and full turns
KTPs
SQUAT ON / THROUGH VAULT run, arms circle back, jump, hands first and wide,
feet in the middle
KTPs
STRADDLE ON / OVER VAULT run, arm circle back, jump, hands in, legs on bum
up high, straight legs, push legs through
KTPs
Locomotion is moving from one space to another. The three categories that will
be covered are:
1. Locomotions on feet: running, jumping, skipping
2. Locomotions in hang: (shoulders are below base of support) monkey walk
variations
3. Locomotions in support: (shoulders above the base of support) bear walks,
crab walks cartwheels
ROTATION
This DMP is represented by any turn or spin around an internal axis. There are
three axis. These are longitudinal, transverse and anterior / posterior axis.
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.
Related skills
Log rolls start by lying on the ground, completely straight, arms above head.
Pivots
Progressions
Change starting and finishing positions
Change body shapes
Try up and down slopes
Do with a partner or small groups
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
a. Hamstring flexibility
b. Core strength
c. Upper body strength
d. Glute strength
b. Skill progressions / lead up drills
KTPs hands
by feet, chin tucked in and under (safety), and on back of head, shoulders
then back, knees and feet together, bum over your head
- Tuck sit
- Rock and rolls
- Rock and rolls to tuck sit
- Rock and roll to squat/stand
- Roll from a height (box) or down a hill (wedge)
- Straddle stand to forward roll
a. Full forward roll
c. Common errors
- Cant get bum up
- Chin not tucked under
- Drop one shoulder (end up doing shoulder roll)
- Hips dont go over head
- Jumping onto back, not putting head down
- Legs crossed
- Using hands to stand
d. Extension
- Dive roll
- Handstand forward roll
- Front sault
e. Where did you spot for this?
- Side and PULL hips up
BACKWARD ROLL
a. Physical Preparation
- Back flexibility
- Upper body strength
b. Skill progressions / lead up drills
KTPs elbows in and hand
next to ears, tuck chin under, push head off floor through arms, land on feet,
knees and feet together
- Tuck sit
- Rock and rolls with hand placement
- Roll on a wedge or off a block (from height)
- Full backward roll
c. Common errors
- Not pushing head off floor
- Not pushing evenly off both hands
- Hips dont go over head
- Momentum!!
d. Extension
- Backward roll to handstand
- Back sault
e. Where did you spot for this?
- On the side, lift hips up!
Progressions
Change starting and finishing positions
Change body shapes
Try up and down slopes
CARTWHEELS
a. Physical Preparation
- Flexibility of hamstrings and hip flexors
- Flexibility of forearms
- Upper body strength
b. Skill progressions / lead up drills
KTPs right foot, right hand, left
hand, left foot, right foot (right foot cartwheel). Straight arms and legs, open
hips.
- Bunny hops
- Learn how to do a handstand
- Cartwheel around a hoop or in a circle
- Cartwheel over a height (bench, block)
- Cartwheel along the floor around a big circle
- Cartwheel along a line
c. Common errors
- Landing on two feet
- Mixing up hands and feet
- Closed hips
- Arms and legs are bent
- Jumping onto hands
d. Extension
- Roundoff
- Arial
- One handed cartwheel
e. Where did you spot for this?
- Dominant foot side where hands will land
Progressions
Change starting and finishing positions
Change body shapes
Try up and down slopes
Do with a partner or small groups
Draw an example circuit for teaching a forward roll in the space below.
Choose 6 x stations each with two KTPs. Then indicate with a T where the
teacher would stand and explain your reason.
ROTATION (cont)
b. Skill Progressions
a. Step, chin, kick
b. momentum
d. Common Errors
a. Chin not over bar
b.
b. Skill Progressions
a. Cast
b.
d. Common Errors
a. Shoulders not forwards
b. No heel or hip drive
c. Bent arms
SWING
In the school environment most swing apparatus is 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.
SAFETY
RELATED SKILLS
KTPs
Pendulum swing side to side swing, feet together, regrip with hands
Tuck Swing jump to bar, chest in, knee drive, regrip, land same side you jump
from
Hock swing one leg over the bar, use straight leg to swing
RELATED SKILLS
KTPs
Straddle swing wide legs when jumping to the bar, legs together at both ends
of the swing
Basket swing scoop legs through so legs are between your arms, nose and
knees together in pike or tuck, knees and feet together, to spot, hold wrists
Novelty ideas for swing monkey, hang from legs, grip change
SWING IN SUPPORT
a. Physical Preparation (cast)
a. Upper body strength
b. Core stability
c. Hip flexibility
b. Skill Progressions
a. Jump to front support
b. Swing legs
c. Get hips off the bar (swing legs)
d. Common Errors
a. Shoulders behind bar
b. Arching back
f. Extension
a. Back hip circle
b. Cast up to handstand
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