Gym Notes
Gym Notes
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. Stretch-triceps
1. Hand Circles
2. Chin ups
2. Arm swings
2. Skipping
3. Front support
3. Bicep stretch
Strength
Flexibility
Endurance
1. Sit up
1. Arm raises
1. Hoola hoops
2. Bridge
2. Arm swings
3. V-sit
3. Back stretches
3. Front support
Strength
Flexibility
Endurance
1. Squats
1. Stretch
1. Jogging
2. Lunges
2. High Knees
2. Skipping
3. V-sit
3.Butt kicks
3. Cycling
TORSO
LOWER BODY
EASIER
Upper body
Torso
Bridge with
knees on floor
Lower body
Squats against
HARDER
Chin ups with
weight on
ankles
Bridge position
to front support
repeated
Squats with
PARTNER
Chin up with
linked feet
Bridge to front
support and
high five
partner
repeated
Squats leaning
the wall
weight on
shoulder
on partner
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.
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
Shoulders over hands
Straight back
Feet together
Straight legs
3. Back support
Elbows straight
Back straight
Feet together
Toes poking
4. Stork stand
Stand straight
Toe to knee/bent knee
Straight leg
5. Tuck
sit
Straight back
One hand on each leg
Bent knees
6. V sit
Straight arms
Straight back
Straight legs
Feet together
7. Shoulder stand
toes pointed
legs straight
knees together
8. Front scale
Hips and shoulders square
Back leg straight
Chest up
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.
ACTIVITIES FOR DEVELOPING TIGHT BODY
Lift the plank
Squeeze all muscles lying on your back
Try and maintain a plank-like shape whilst a partner lifts your legs
HANDSTAND
Physical Preparation
Shoulder flexibility
Upper body strength
Arm extensors
Core strength
Skill Progressions / Lead up Drills/KTPs
1. Tuck Sit
2. Front Support
3. Bunny Hops - Straight up on hands, 2 feet launch and 2 feet land
4. Tuck Hand stand 2 feet landing, hips and shoulders same line (straight back)
5. Scorpion one foot take off and one foot landing, same landing
6. Half hand stand one leg that vertical, one foot take off and one foot landing
(same)
7. Full Handstand one foot take off same foot landing, chest up
Extension
Hand Stand Forward Roll
Walking on hands
Hand stand turn out
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/KTPs
Straight
Star
Begin in a relaxed stance with your feet shoulder width apart and hold your
arms close to the body. To initiate the move, squat down halfway and explode
back up as high as possible. Fully extend your entire body, spreading your legs
and arms away from the body.
BASIC JUMPS/KTPs
Tuck
Knees to chest
Hold knees
Stag
Split
Sissone
Split legs
Land one foot forward
2. LEAPS
Cat / scissor
Step
knee up
step forward
point tow back
Stride
Change leg
Step (right)
Kick (left)
Land (left)
Side
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.
Gradually increase the height of take off, make sure heels stay on the
ground
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 upwards in front of chest, right hand facing down (rolling to the
left, opposite for the right)
Arm position
-Right arm out straight, left arm in front of chest bent
Absorb force through
PROGRESSIONS
i.
Hand position
-Facing downwards
Arm position
- Straight out to the sides
Absorb force through
-Lower back, upper back, shoulder and arms
PROGRESSIONS
i.
ii.
iii.
iv.
v.
vi.
SPRING (cont)
ii.
iii.
iv.
KTPs
Always check the apparatus is safe and stable before used by students
List different jumps that can be done off a beatboard or mini tramp
JUMPS
KTPs
Straight Jump
Half/Full turn
Design a circuit:
a. Practice springs without apparatus
1.
2.
3.
4.
5.
6.
Leaps
Standing broad jumps
Arm circle drill (Running with arm circles)
Arm circle drill will jump variations
Leap frogs
Vertical jump against the wall
c.
1.
2.
3.
4.
5.
Plan a circuit with SIX stations that allows practice of landing techniques.
Include TWO point form notes on KTPs for each station, describe briefly the
group organisation and indicate with a T where the teacher would stand.
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 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
-
Egg rolls
-
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
- Flexibility of hamstrings and forearm extensors
- Upper body strength
- strength of legs
b. Skill progressions / lead up drills
Tuck sit
Rock n Rolls (3-5 times)
One rock n roll to tuck sit
Rock n roll to squat
And to stand
Roll down a wedge incline or off a box
Forward roll on the floor
Extension: up a wedge or box
KTPs
- Tuck chin
- Bum up
- 2 feet together as well as knees
- back of head on the floor
c. Common errors
d. Extension
- Consecutive rolls
- Handstand to roll
BACKWARD ROLL
a. Physical Preparation
- Neck flexibility
- Shoulder strength
- Hand and finger flexors and extensors strength and flexibilty
Progressions
Change starting and finishing positions
Change body shapes
KTPs
CARTWHEELS
a. Physical Preparation
Upper body strength
Upper body flexibility as well as lower legs
Flexibility of hip flexors
b. Skill progressions / lead up drills
- Need to be able to do handstand
- Cartwheel around the hoop (mini cartwheel) For right foot, right hand left
hand left foot right foot
- Cartwheel around semi circle
KTPs
-
c. Common errors
- opposite to KTPs
- land 2 feet
d. Extension
- Round off
- 2 cartwheels in a row
- Cartwheel on balance beam
e. Where did you spot for this?
- In a spot where you can catch their hips (where they place their hands)
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.
T
1. Tuck sit
- Sit on floor and knees to chest
- Partner tries to push over
2. Rock n Rolls (3-5 times)
- Tuck sit on back
- Roll back and fourth
3. Rock n roll to squat
- Rock n rolls same as last station
- Try to use momentum to get onto feet into squat or stand
4. Stretch back of legs and neck
- Standing hamstring stretch
- Neck rolls
5. Roll down a wedge incline or off a box
- Stand at top of mat
- Drop neck and try to look at bum
- Roll down/over
6. Forward roll on the floor
- Drop neck and try to look at bum
- Roll down/over
ROTATION (cont)
b. Skill Progressions
- step, chin, kick
d. Common Errors
- Chin doesnt go over bar
b. Skill Progressions
- Hip drive
- heel drive
c. Key Teaching Points
d. Common Errors
- No hip
- Shoulders arent forward
- Throw chin out.
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
Swing from left to right
Tuck Swing
Jump to bar with chest in (round back), knee drive open hips, re-grasp at back
of swing and land at the back where you started.
Hock swing
One knee over bar and the other straight, 2 hands
RELATED SKILLS
Straddle swing
-
Hands on bar
Feet on bar
Legs spread
Basket swing
-
Hands on bar
Legs go through arms
Straight legs
Glide swing
-
Hands on bar
Legs straight out in front
KTPs
b. Skill Progressions
Swing to front support, Swing forwards and back, same with tummy off bar
d. Common Errors
Shoulders back
Arched back
Bent arms and legs
f. Extension
Full circle or 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