GYMNAST'S NAME______GYMNAST'S NAME______BEGINNING BOYS-SKILLS TO WORK ON INTERMEDIATE BOYS-SKILLS TO WORK ON SKILL SKILL Bridge Middle Straddle stretch Forward/ Backward Roll Straddle forward roll Cartwheel Straddle backward roll Back Bend (spot) Lunge teeter handstands Tripod/ Headstand (wall) Lunge cartwheels (l and r) Squat-- Roll Back to Candlestick Roundoff Lunge to T Hold to 3/4 Handstand Backward roll to pike stand Handstand (wall) Bridge stretch Lever Front limber 1/2 Turn Headstand Round Off (off panel mat) 1/2 Turns L Hang Handstand (shoulder) hops Inverted Pike Handstand forward roll

FLOOR Tuck Hang FLOOR Dive roll forward Inverted Hang Support hang hold Front Roll Forward/backward rolls Back Roll Pike support

RINGS Backward Roll (floor) RINGS Tuck support Pullover (bars) Pike support (rings) Inverted Pike Hang (rings) Pike sole circle dismount (bars) Handstand flat back (vault) BELL SKILLS Squat Onto Mat Stack (vault) BELL SKILLS Chin-Up/L Hang Back hip circle Cast Casting Push Away Dismount (Cast Off) Pull over (2 feet) Floor Bar Squat On Straddle swings Back Hip Circle (w/spot) Pike sole circle dismount Floor Bar Pike Sole Circle Floor bar squat-on Pike Swings L-hang swings (forward and backward)

HIGH BAR Pullover (mount) HIGH BAR Floor bar single leg cuts Runs w/ good speed to springboard Runs with good speed to springboard Jumps w/2 feet on and off springboard Squat-on vault Handstand fall to flat back Dive forward roll onto mats Sticks Landing Handstand flat back Straight Jump Springboard to mat Donkey kicks

VAULT VAULT Squat onto mat stack VAULT Running handstand hop flatback Straight Jump Round-off rebound Straddle Jump Dive forward roll

TRAMP Egg Roll TRAMP Jumps: pike, straddle, tuck Tuck Jump 20 Sit-ups 1/2 Turns 6 Chin-ups Seat Drop 20 V-ups 10 Sit Ups 20 Push-ups 10 Push Ups 6 Leg lifts to bars 3 Pull Ups 20 Frog jumps 3 Chin Ups 6 Pull-ups 3 Leg Lifts to Bars L-hang (30 seconds)

CONDITIONING Traveling L Hang CONDITIONING Hollow body hold (30 seconds) TRAMP BEAM BARS VAULT DANCE FLOOR GYMNAST'S NAME______Run, Stretch, Jump 2ft on/off SB to Mat SBto on/off 2ft Jump Stretch, Run, Knee Lunge to SideHandstandLunge Knee to Dismount panelRound mat) (off Off Handstand 3/4 Hold to T Lungeto Baby Donkey Kicks Donkey Baby Roll Forward Moving Without Jump Straight Circles Arm + Jumps Straight Freeze 3 2, 1, (45*) Jump Split Jump Pike Jump Tuck Turn/ 1/2 (5x) Jump Straddle only) hands beam (floor Cartwheel Swing Support/Leg Front T-Hold to Lunge Knee (low) 30* Leap Lift Leg Step Mount Straddle R&L (90*) Lifts Leg Step (low) Jump Stretch/Tuck (30*) Passe/Arabesque Releve/Backward Walks Forward seconds) (5 Hold Up Chin L-Hang Dismount Roll Forward BackCircle(spot) Hip Support/Cast Front up) (chin Pullover Swings (octagon) Glide Back (spot) Flat to Fall Handstand Mat Raised onto Squat/Straddle arabesque) to jump ft (2 Sissone (plie/releve) Positions Ballet 1-3 (alternating) Chasses Arabesque Lift-Leap-to Leg (45*) Jump Split Jumps Turn 1/2 (45*) Tuck/Straddle Kickover(incline/spot) Bridge Back Flat to Fall Safety (wall) Handstand Candlestick Back to Squat-Roll (wall) Tripod/Headstand (spot) Back Bend Cartwheel Roll Forward/Backward Bridge Seat/Knee Drop (back to feet) (back to Drop Seat/Knee SKILL HOT SHOTS-SKILLS TO WORK ON GYMNAST'S NAME______

TRAMP BEAM BARS VAULT DANCE FLOOR BEGINNING GIRLS-SKILLS TO WORK ON Run, Stretch, Jump 2ft on/off SB to Mat SBto on/off 2ft Jump Stretch, Run, Round Off (off panel mat) panelRound mat) (off Off Handstand 3/4 Hold to T Lungeto Knee Lunge to SideHandstandLunge Knee to Dismount Sissone (2 ft jump to arabesque) to jump ft (2 Sissone (plie/releve) Positions Ballet 1-3 (alternating) Chasses Arabesque Lift-Leap-to Leg (45*) Jump Split Jumps Turn 1/2 (45*) Tuck/Straddle Kickover(incline/spot) Bridge Back Flat to Fall Safety (wall) Handstand Candlestick Back to Squat-Roll (wall) Tripod/Headstand (spot) Back Bend Cartwheel Roll Forward/Backward Bridge Seat/Knee Drop (back to feet) (back to Drop Seat/Knee Kicks Donkey Roll Forward Circles Arm + Jumps Straight Freeze 3 2, 1, (45*) Jump Split Jump Pike Jump Tuck Turn/ 1/2 (5x) Jump Straddle only) hands beam (floor Cartwheel Swing Support/Leg Front T-Hold to Lunge Knee (low) 30* Leap Lift Leg Step Stand to Scale Tuck/V-Sit/Knee R&L (90*) Lifts Leg Step (low) Jump Stretch/Tuck (30*) Passe/Arabesque Releve/Backward Walks Forward seconds) (5 Hold Up Chin L-Hang (spot) Forward Cut Leg Single Dismount Roll Forward BackCircle(spot) Hip Support/Cast Front up) (chin Pullover Swings (octagon) Glide (hang) Grip Walks/Switch Hand Back (spot) to Fall Handstand Mat Raised onto Squat/Straddle SKILL GYMNAST'S NAME______GYMNAST'S NAME______INTERMEDIATE GIRLS-SKILLS TO WORK ON ADVANCED GIRLS-SKILLS TO WORK ON SKILL SKILL 10 Tik Toks One Arm Cartwheel (Crazy/Far Arm) Bridge (Legs/Arms/Rainbow) Back Bend Kickover/Walkover Dive Rolls Headstand Variety Back Roll to Pushup (Straight Arms) Back Walk Over One Arm Cartwheel (Favorite Side) Round Off 1/4 Turn Round Off Back Bend Back Handspring Multiples Standing Tripod/Headstand Roundoff BH Multiples Handstand Handstand Forward Roll (straight arms) Handstand Forward Roll (spot) Front Limber Handstand Bridge Hold (crash mat) Power Hurdle Roundoff Rebound Bridge Kickover (floor/light spot) Back Handspring (floor/spot)

1-3 Step Hurdle Round Off FLOOR Roundoff BH (floor/spot)

FLOOR Back Handspring (tramp/spot) Releve Split Jump (120*) Releve Split Jump (90*) 1/2 Passe' Turn (Pique'/Releve) Step Leap to Arabesque Chasses Step Leap (60*) Front/Side Leg Lifts 1-5 Ballet Positions (plie/releve/echappe)

Chasses Step Leg Swing DANCE Sissone (90* Split) Arabesque 1-5 Ballet Positions (plie/releve) Front Handspring

DANCE Sissone (60* Split) Arabesque Half on Over Vault Table

Handstand Hops VAULT Punch Front Front Handspring Squat On (spot)

VAULT Hanstand Fall to Back Free Hip Circle Strdle/Pike Sole Cir & Underswing Dismt Kip Swinging 1/2 Turn (switch Grip) Cast (45*) Glide Mount (pike/straddle) Regrips in a Hollow Body Position Pullover (chin up) Tap Swing Dismount Cast (3x) Hollow Body Back Hip Circle (hollow body) Back Hip Circle Back Hip Circle/Underswing (spot) Back Hip Circle/Underswing (spot) Front Hip Circle (spot) Forward Drop from Support (bar at thighs) Single Leg Basket Swing (straight leg) Single Leg Cut (front/back) Penny Drop Dismount (spot) Single Leg Basket Swing (bent leg) Cast Single Leg Shoot Thru Cast Single Leg Shoot Thru (spot) Front Stride Circle

BARS L Hang Lifts (90*) 5x L Hang Lifts (90*) 10 x

Chin Up Hold (10 secs) BARS Chin Up Hold (15 secs) Arabesque 50* Arabesque 50* (5 secs) Rwd Releve Walks (lock/pivot) Stretch/Split/Tuck Jump (combo) Passe' (flat)/Arabesque (50*) 1/2 Passe' Turn (releve) / 1/2 Heal Snap Stretch Jump (combo) Standing Leg Swings Pivot Turn (30*) Standing Leg Swings (front/back) Step T-Hold to Handstand Knee Lunge to 3/4 Handstand Step Leap 90* Step Leap 45* Push Up Mount Push Up Mount Cartwheel

BEAM Cartwheel (Two Hands, One Foot) BEAM 1/4 Turn Dismount Side Handstand Dismount From A Lunge Jump x3 to Punch Front Straddle/Tuck Jump (10x) Standing BH Multiples

Swivel Seats/Knee Drop to Donkey Kick TRAMP Seat Drop + Handstand

TRAMP Seat Drop + Dive Roll GYMNAST'S NAME______GYMNAST'S NAME______TUMBLE BEARS-SKILLS TO WORK ON GYM BEARS-SKILLS TO WORK ON SKILL SKILL Table Top/ Bridge (spot) Table Top/ Bridge (spot) Tripod/ Headstand (wall/ spot) Tripod/ Headstand (wall/ spot) Log Roll/ Forward Roll (incline) Log Roll/ Forward Roll (incline) Backward Roll (incline/ spot) Backward Roll (incline/ spot) Levers Levers

FLOOR Cartwheel Hops (over block) FLOOR Cartwheel Hops (over block) #1 position (tada) #1 position (tada) Tuck Position (sit) Tuck Position (sit) Pike (sit) Pike (sit) Straddle Position (sit) Straddle Position (sit) Rolly Polly (3-5x) Rolly Polly (3-5x) Squat Position Squat Position Hollow Body (rocking banana) Hollow Body (rocking banana) Plank Position (push up stance) Plank Position (push up stance) Situps (5x) Situps (5x)

BODYPOSITIONS Arch Position (superman) BODYPOSITIONS Superman Galloping/Skipping Galloping/Skipping Frog Jump/ Donkey Kicks Frog Jump/ Donkey Kicks Bear Crawl/ Crab Walk Bear Crawl/ Crab Walk Flamingo Hold (Passe') Flamingo Hold (Passe') Arabesque Hold Arabesque Hold Shift Weight (leap front/back) Shift Weight (leap front/back) Jump 2 to 1 foot/ 1 to 2 feet Jump 2 to 1 foot/ 1 to 2 feet

DANCE Side Shuffle DANCE Side Shuffle Stretch, Tuck, Jumping Jack (floor) Stretch, Tuck, Jumping Jack (floor) Jump off Springboard 2 ft (standing) Jump off Springboard 2 ft (standing)

VAULT Run and Jump to 2 feet VAULT Run and Jump to 2 feet Squat/ Straddle onto Block Mat Squat/ Straddle onto Block Mat Straddle Swings (bent legs) Straddle Swings (bent legs) Hand Walks (sideways) Hand Walks (sideways) Jump Catch Bar and Swing Jump Catch Bar and Swing Front Support (2-3 sec) Front Support (2-3 sec) Pullover (spot) Pullover (spot) Apple Turnover (spot) Apple Turnover (spot) Monkey Swings (1 leg) Monkey Swings (1 leg) Tuck Hang Tuck Hang

BARS Pull to Chin Up Hold (assisted) BARS Pull to Chin Up Hold (assisted) Walk Forward/ Backward Walk Forward/ Backward (low beam) Bunny hops Bunny hops (low beam) Step Leg Lifts R&L Step Leg Lifts R&L (low beam) Stretch Jump off beam w/ 2 feet Stretch Jump off beam w/ 2 feet (low beam) Knee Scales Knee Scales (low beam)

LOW BEAMLOW Passe' Hold (w/ assistance) BEAM Passe' Hold (low beam w/ assistance) Stretch Jump (w/ 2 feet) Stretch Jump (w/ 2 feet) Tuck jump Tuck jump Straddle Jump Straddle Jump

TRAMP Seat Drop (seat only) TRAMP Seat Drop (seat only)