Beginning Rhythmic Skill Lists and Instructor Tips

Introduction Rhythmic Gymnastics is a sport that can take a little girl from a cute little child playing in a gym to a beautiful athlete at the Olympic Games…Along the way there are many opportunities for personal growth and development.

All little girls love to run, jump, roll, dance, and play with balls, ropes, and hoops. The pieces of apparatus used by rhythmic gymnasts have been used by little girls throughout time.

Rhythmic Gymnastics Teaches • Body alignment • Coordination • Rhythm • Grace and elegance • Creativity • Musicality • Self-expression • Ambidextrous skills

Why Start a Rhythmic Program? • Rhythmic gymnastics is an excellent foundation for all physical activity • Equipment is inexpensive • Large groups of children can work at the same time, each with their own piece of apparatus • Rhythmic Gymnastics is physically challenging and FUN!

Important Terms A Alternating – when referencing circles, executed in the same direction, one arm at a time Amplitude – refers to the fullness of the movement with respect to flexibility stretch, and height Apparatus – one of the five pieces of hand-held equipment used in rhythmic gymnastics. They include rope, hoop, ball, clubs, and ribbon. Arabesque – a body shape on one leg with the other leg extended behind the body Note: hips remain square, free leg extends out from the hip socket, torso lifts diagonally forward to make room for the natural movement of the hip joint. Asymmetric – movements or positions of the body or apparatus performed simultaneously in different planes or directions Axis – an imaginary line about which an object rotates

B Body Circumduction - a full circle of the torso – body maintains an even degree of bend throughout. Body wave – manipulation of the body in a wave-like movement. Includes front, side, and back body waves Bridge – an arched position with the hands and feet flat on the floor and the stomach raised

C Cat Step – a leap from one foot to the other raising the legs one at a time to the front with the knees bent and turned out. Chaine Turns – Small steps in releve moving in a straight line and turning 180 degrees with each step Chasse – an aerial transfer of weight from one foot to the other closing the legs together during the flight. Includes forward, sideward, and backward travel. Contraction – a forward bend of the trunk with the abdominal muscles pulled in, pelvis tucked under, knees bent, and head down in line with the body Coordination – the working of all body parts and/or apparatus in harmony Curtsey – a standing pose on one leg with the free leg pointed backward, knee bent and turned out

D Demi-plie – a small bend of the knees. May be done standing on two feet in any position or on one foot with the free leg in any position. Direction- defines which way a movement will travel, circle, or rotate Spatial Directions – right/left, forward/backward Circular Directions • Forward/backward refers to circles in the sagittal plane • Clockwise/counterclockwise refers to circles in the frontal and horizontal planes. Abbreviated cw/ccw, these directions are determined by the performer’s point of view of a clock in relation to the rotating body part or apparatus Turning Directions • Right/left refers to all turns of the body. For a right turn, the perfomer turns her head to the right and the body follows; for a left turn the performer turns her head to the left and the body follows Double Turn of the Rope – a single jump with the rope passing under the feet twice

E Exchange – movement of a piece of apparatus from one hand to the other

F Figure 8 rotations – two circular movements in the same plane, but on opposite sides of the body performed in succession Flexibility – a measure of the range of motion at the joints and the ease with which motion is achieved Free Leg – the leg which is not supporting the performer’s body weight. It is “free” to work in various positions Frontal Plane – an imaginary surface dividing the body into front and back halves

G Grip – refers to the manner in which the apparatus is held

H Hop – a spring from one foot to the same foot. The free leg can be a variety of positions including parallel passe, passe, and arabesque Horizontal plane – an imaginary surface dividing the body into top and bottom halves

J Jump – a spring from two fet to land on one or two feet. The body position may be defined as straight or given a position to achieve during flight

L Leap – a spring from one foot to land on the other with a defined body position in the air Lunge – a standing position with the support leg in demi-plie and the free leg extended backward, forward, or sideward

O Opposition – circles performed simultaneously in the same plane, but opposite directions

P Parallel Passe – a position with the toes of the free leg touching the knee of the support leg leg with the knees facing forward Passe – a position with the toes of the free leg touching the knee of the support let with the legs turned out Pique – the literal translation means “to prick.” A pique step is a quick step u onto releve with the free leg moving immediately to its defined position Pivot – a turn on the ball of one foot with the free leg in a defined position Planes – an imaginary surface in which the body or apparatus works. There are three planes corresponding to the three dimensions of space. Movements in a given plane should be performed next to the body and parallel to that plane. Pose – an aesthetically pleasing position which is held momentarily Position – defines the placement of the body, feet, or arms Body position – at the beginner level, includes tuck, pike, straddle sit, v-sit, split, stag, stride, arch, contract, etc. Feet position – includes first, second, third, fourth, and fifth Arm position – includes first, second, third, fourth, and fifth Pre-acrobatic elements/tumbling – a skill which originated from an acrobatic or tumbling skill, but has been modified to meet the rules of rhythmic gymnastics Presentation – refers to the quality of excitement with which a movement is performed

R Releve – a rise onto the ball of one or two feet in any position Note: Heels should be high off the floor, all five toes should be in contact with the floor, and the ankle must maintain a straight line with the leg

RFX – abbreviation for rhythmic floor exercise; consisting of dance, stretching, and pre-acrobatic movements Rhythm – coordination of body and apparatus movements (bounces, steps, etc.) with a definite beat of the music Rhythmic Steps – a series of small steps accentuating a rhythmic pattern Rotation – any turning, spinning, or circling movement of a piece of apparatus

S Sagittal Plane – an imaginary surface dividing the body into right and left halves Scissor (Hitch kick) – a leap kicking the legs one after the other with the knees straight. May be perfomed forward or backward Shoulder Stand – a position in which the body is supported on the back of the shoulders with the legs extended upward Simultaneous – arm circles executed at the same time in the same direction Snakes – a “zig-zag” pattern of the ribbon which can be performed in any plane Soutenu Turn – a turn on two feet initiated by crossing one leg over the other and spinning in releve with the feet together Spin – usually refers to the rotation fo the hoop about the vertical axis Spiral – a coil pattern of the ribbon made up of a series of small circles Spotting – during pivots, the positioning of the head which allows the performer to focus on a single point at eye level Note: correct spotting technique requires a quick turn of the head at the 180 degree point of the pivot to keep the focus forward. Chaine turns require a focus point in the direction of movement. Other turns require a focus to the prescribed finish direction of the body. Squat jump – a jump with the knees bent and heels tucked under the hips during flight Straddle Through – a skill which begins in a straddle sit leaning forward. The legs are drawn through the sides to finish laying on the stomach with legs together Support leg – The leg which carries the weight of the body Swing Step – a shifting of body wight from one foot to the other through demi-plie. May be performed forward, backward, or sideward.

T Tapping – hitting the clubs together or on the floor to produce a sound. Turned out – having the legs rotated outward from the hip joint with the knees and toes aligned

Beginner Rhythmic Basic Body Preparation

Correct Body Position Correct body position is absolutely critical to progress in rhythmic gymnastics. All body and equipment skills require the gymnast to use the correct body position for safe completion. Guidelines for achieving correct body position are as follows: • Back should be straight except for the natural curvature of the spine • Spine should feel elongated from the lower back up through the top of the head • Stomach muscles must be pulled in and upward under the ribcage • Ribs should be closed, as if laced up the middle with a string, with the chest lifted • The plie (bend of the knee) is important for providing the “spring” for take-offs and for absorbing the force of landings.

Arm Positions Proper carriage of the arms is also critical for rhythmic gymnastics. For beginners, the arms may be held in either first or second position or with the hands on hips. Rules for arm positions are as follows: • Arms should not be “droopy.” The elbows should be lifted higher than the wrists without any tension in the arms • Arms should never look disconnected from the body. They should be extended from the shoulder blades to create a feeling of length • Shoulders must be pressed down and back

Body Preparation Tables Body Position Preparation Arm Movement Preparation Feet Positions What to look for: Frontal Swings What to look for: • Parallel • Straight back (no • Simultaneous • Correct plane • First arch, stomach • Crossing • Soft, extended • Second pulled in) • Alternating arms • Third • Shoulders down • Straight back and back • Feet flat on floor Arm Positions • Soft, rounded arms Sagittal Swings • Correct plane • First • Shoulders down • Simultaneous • Soft, extended • Second and back • Opposition arms • Third • Long neck • Alternating • Straight back • Front middle • Straight back • High fifth Body positions (sitting) • Straight legs Horizontal Swings • Correct plane • Pike sit (except tuck) • Simultaneous • Soft, extended • Tuck sit • Straight back • Opposition arms • Straddle sit • Pointed feet • Alternating • Straight back • V-sit Body Positions (standing) • Lunge leg bent with Frontal Circles • Correct plane • Lunge forward knees over toes • Simultaneous cw, • Soft, extended (R/L) • Opposite leg ccw arms • Lunge sideward straight back • Crossing cw, ccw • Straight back (R/L) • Alternating cw,ccw

Steps Preparations Balance Preparations Tendu from 1st Position What to look for: Demi-plie (start with What to look for: • Forward R/L • Stretched foot support) • Knees bend over • Sideward R/L • Straight legs • Parallel toes • Backward R/L • Straight back • 1st position • Straight back • 2nd position • Heels remain on floor Swing Step • Smooth knee Demi-plie/releve (start • proper demi-plie • Side to side bend during with support) • weight even on • Front to back weight transfer • Parallel balls of feet • Square hips (no • 1st Position • legs straight tilt) • 2nd Position before heels lift • Free leg extended for releve to tendu • heels lower • Straight back before knees bend for plie Gymnastics Walk • Stretched feet Passe • Pointed feet • Forward into step • Parallel R/L • Support leg • Forward on toes • Straight back • Turned out R/L straight (releve) • Weight even on • Square hips balls of feet • Toes touch beside knee of support leg Runs • Stretched feet • Forward into step • Weight on toes • Light bouncy steps

Flexibility Preparation Jump and Leap Preparation Trunk bends (kneeling) What to look for: Parallel prances What to look for: • Forward/backward • Arms high fifth • Feet pointed • Sideward R/L • Head between downward in arms front of body • Tight seat • Light, bouncy • Pointed toes steps • Knees together • Plie on landing Body Wave (kneeling) • Arch down Skip forward • Parallel knee • Arms behind back • Contract up position during • Shoulders down flight ½ splits R/L What to look for: Step Hops Forward • Parallel knee • Straight front leg position during • Back knee on flight floor • Even rhythm • Square hips and • Bottom leg shoulders extended during • One hand on flight each side of front leg • Straight back Bridge • Straight arms Jumps • Take off and land • Shoulders over in demi-plie hands • Straight back • Heels on floor • Feet and legs • Chin on chest to extended lower bridge downward during flight ½ splits R/L What to look for: Chasse • Demi-plie on • Straight front leg take off and • Back knee on landing floor • Legs together • Square hips and and extended shoulders during flight • One hand on • Straight back each side of front leg • Straight back

Pivot Preparation Pre-acrobatic/Tumbling Skills ¼ Turns R/L What to look for: Rocking Tuck What to look for: • Jumping • Head turn before • Basic rock • Rounded back • Skipping jump • Rock to stand • Chin on chest • Step hopping • Proper jump, • Feet pointed skip, or step hop • Arms overhead technique to stand • Exactness of ¼ turns Three-Step turn • Straight line Forward Tuck Roll • Feet pointed and • Side to side R/L movement together • Focus on a single • Chin on chest point at eye level • Arms overhead in direction of to stand movement • Finish with stretch to side Soutenu Turn R/L • Straight legs and Shoulder Stand • Straight legs releve during the • With hand • Pointed feet turn support on hips • Straight body • Focus forward at line eye level • From shoulders • Squeeze legs to feet together • Tight seat Backward Shoulder Roll • Legs together • One hand assist • Arms extended to sides • Tilt head away from shoulder • Finish kneeling ¾ handstand • Straight arms • Legs switch • Head between during arms handstand • Straight legs • Pointed feet

Beginner Rope Technique

What to Use Any type of rope which does not have handles may be sued for rhythmic gymnastics. The most suitable materials are hemp or a pliable synthetic fiber. Other materials may be too light or flimsy to hold a good shape during the swinging or circling movements. To find the appropriate length of rope for the student, have her stand in the middle of the rope and pull the ends up one ach side of the body. The ends of the rope should be knotted and should reach approximately to the armpits. If you are cutting the rope to achieve the proper length, you may cover the ends with tape to avoid fraying

Skill Groups You will find the following 5 skill groups presented in this curriculum: • Swings (1-handed, 2-handed) • Circles (1-handed, 2-handed) • Forward jumps/skips • Releases • Exchanges

Grip Throughout the rope curriculum, proper grip of the rope should be stressed The rope is held lightly with the thumb and index finger wrapped around the rope just below the knots. Gripping the rope too tightly will affect the pattern of the rope and cause the gymnast to perform skills out of the correct plane.

Notes: • When performing one-handed skills with the rope, the free arm should be placed on the hip or extended to the side at all times • Avoid hitting or brushing the rope against the floor when performing rope skills • Jumping rope is a terrific conditioning activity. Try placing your rope activity either and the beginning of class for a good aerobic warm-up or at the end of class for a strong conditioning exercise.

Rope Technique Tables Swings (2-Handed) Swings (1-Handed) Side to Side What to look for: Side to Side R/L • Extended arms • With swing step • Continuous “U” • With swing step • Uninterrupted • Three step turn shape of rope • Three step turn swing R/L • Extended arms • Frontal plane • Light grip of the rope • Frontal plane Front and Back • Continuous “U” Front and back R/L • Extended arm • With swing step shape of rope • With swing step • Uninterrupted R/L • Extended arms swing • With arm wrap • Light grip • Sagittal plane R/L • Sagittal plane

Circles (2-Handed) Circles (1-Handed) Sagittal What to look for: Sagittal R/L What to look for: • Forward/backward • Correct plane • Forward/backward • Correct plane • Figure 8 • Arms extended • Figure 8 • Arms extended forward forward • Hands together • Hands together • Rope circles • Rope circles from wrists only from wrists only Frontal • Correct plane Frontal R/L • Correct plane • Clockwise • Arms extended • Clockwise • Arms extended • Counterclockwise forward • Counterclockwise forward • Hands together • Hands together • Rope circles • Rope circles from wrists only from wrists only Horizontal • Correct plane Horizontal R/L • Correct plane • Clockwise • Arms extended • Clockwise • Arms extended • Counterclockwise upward • Counterclockwise upward • Hands together • Hands together • Rope circles • Rope circles from wrist only from wrist only

Forward Turns of the Rope Running forward What to look for: Jumps (variations) What to look for: • R leg over first • “U” shape of rope • two to one foot • “U” shape of rope • L leg over first • arms extended combinations • Arms extended low to sides • with rebound low to sides • light runs • Large arm circle with rebounds • Proper jumping technique Jumps • “U” Shape of • Single Jumps rope • Continuous • Arms extended low to sides • Circle first, then jump • Proper jumping technique

Releases Exchanges Swing/catch What to look for: Horizontal Circles What to look for: • Sagittal to free • Rope extended cw/ccw (standing) • Start with circles hand fully before swing • Exchange overhead • Frontal to free • Arms extended around waist • Clean exchange hand for swing and from hand to hand catch • Extended arms • Fingers together • Exchange • Uninterrupted • Close hand overhead with circle quickly to catch three step turn Horizontal Circles • Start with circles (sitting) overhead • Cw R, exchange • Clean exchange under left leg from hand to hand • Ccw L, • Extended arms exchange under • Uninterrupted right leg circle

Beginner Hoop Technique

What to Use Any ordinary plastic “hula hoop” can be modified to suit the rhythmic gymnastics class. A minimum weight of 300 grams can be achieved by wrapping the hoop with plastic or electrical tape. The “noisemakers” inside the hoop can easily be removed by removing the staples at the joint, pouring out the contents, and reassembling the hoop. Of course, official hoops for rhythmic gymnastics are available if you prefer. To find the appropriate size hoop, stand the hoop on end and measure the top of the hoop approximately to the hip bone.

Skill Groups You will find the following 6 skill groups within this curriculum: • Swings • Circles • Exchanges • Rolls • Passing through the hoop • Spins

Grip Special attention should be paid to the type of grip used for each skill throughout the hoop curriculum. For all grips, the fingers should be together and wrapped around the hoop tight enough to maintain the hoop in its proper plane during skill performance. Various grips include the following: • Over-grip (palms face downward) • Under-grip (palms face upward) • Outside grip (palms face inward) • Inside grip (palms face outward)

Notes: • When performing one-handed skills with the rope, the free arm should be placed on the hip or extended to the side at all times. • Hoop offers much room for creativity because the range of movement is uniquely diverse. Everyone loves to do the “hula hoop”, but look for the excitement as your students discover the endless variety of skills which can be performed with the hoop.

Hoop Technique Tables Swings Circles Frontal (2-hands) What to look for: Frontal What to look for: • With swing step • Extended arms • Single circle • Fingers together • Correct plane around hand and thumb • Under-grip pointed upward • Movement from • Two hands swing • Arms extended shoulders only to circle forward • Correct plane Sagittal (1-hand) • Correct plane Horizontal • Correct plane • With plie/releve • Over-grip • Around waist • Catch with • With swing step • Extended arm • Around neck outside grip R/L • Movement from • Around knees shoulder only

Exchanges Horizontal Swing What to look for: Low Frontal Swing • Extended arms • Front middle R to • Extended arms • Over-grip • Correct plane L and reverse • Correct plane • Under-grip • Clean exchange • Clean exchange from hand to from hand to hand hand • over-grip Sagittal Swing • Extended arms Frontal Overhead • Extended arms • Exchange • Correct plane • Correct plane overhead R to L • Clean exchange • Clean exchange and reverse from hand to from hand to hand hand • Over-grip • Over-grip

Rolls (on ground) Passing Through the Hoop Side to side What to look for: Forward Turn What to look for: • With lunge • Fingers together • Step through-two • Outside grip on top of hoop to hands • Smooth turn of roll hoop • Roll in frontal • Start and finish plane with overhead • Catch with frontal plane extended arms Forward • Fingers together Sagittal Hold • Hoop remains in • With parallel run on top of hoop to • Crawl through contact with floor • Parallel run and roll • Correct plane circle around • Roll in sagittal plane • Arm extends forward along line of roll • Catch with over- grip

Spins (around axis) Running Around What to look for: • Clockwise • hand remains in • counterclockwise contact with hoop • hoop spins on vertical axis • extended arms

Beginner Ball Technique

What to Use Balls designed specifically for rhythmic gymnastics are inexpensive and come in many different sizes and colors. Ordering an assortment of balls from a rhythmic supplier is a great investment for your program. The smallest sizes available (approximately 16cm diameter) are perfect for small hands. Larger sizes should be used to fit growing hands. The largest regulation size is 20cm diameter. Balls larger than this should not be used.

If you currently have other sport balls in your gym, these can be used. Make sure they are not too light (a 350- gram minimum is a good guideline) and that they are not too “bouncy.” To check for proper inflation, press on the ball with the heel of your hand. If the ball does not give with the pressure, deflate it slightly

Skill groups The following 6 skill groups are included in this curriculum: • Swings • Exchanges • Rolls (on the ground, on the body) • Bounces • Rotations • Tosses and Catches

Grip Throughout the ball curriculum reference is made to “correct grip.” Mastering the correct grip is critical to learning proper ball technique. Below are the rules for holding the ball • Ball rests on the palm of the hand • Fingers are relaxed, not squeezed together, and follow the shape of the ball • Ball is not gripped with the thumb or any other part of the hand • Ball does not rest against the wrist or the forearm

Notes: Ball lends itself well to group activities because it is easily exchanged with a partner or in a group setting. Be creative with your class organization and try using different set-ups to encourage cooperation among your students.

Swings Exchanges Pendulum 2-Hands What to look for: Frontal Swing What to look for: • Frontal with • extended arms • overhead • arms extended swing step • correct plane exchange with • correct plane • Horizontal with • hold ball softly plie/releve • correct grip lunge with fingers and • low exchange • clean exchange • sagittal palms from hand to hand Horizontal Swing • arms extended • exchange at front • correct plane middle • correct grip • clean exchange from hand to hand Circles • ball stays clear of • around waist body cw/ccw • correct grip • around ankles • clean exchange cw/ccw from hand to hand

Rolls (on ground) Rolls (on body) Around Legs What to look for: On legs (pike sit) What to look for: • pike sit • Straight legs • Assisted • Legs straight and • straddle sit • Pointed feet • Free together • Use fingertips to • • Toes pointed roll ball • Maintain speed of roll throughout Side to Side • Roll in frontal On Arms • Arms extend • With V-sit plane • Two arms slightly upward to • With lunge • Extended arms • One arm initiate roll (do • Stop ball with one not bend wrists) hand at side of • Arms extend body slightly upward to catch roll with two hands • Correct grip Long Roll Forward • Place fingers on Chest Roll on Ball (cobra • Start and finish in • Stop with one floor to roll position) kneeling position hand • Ball rolls onto • Arms push to ful o Pick up hand(s) to pick up extension on with 2 with correct grip floor hands • Legs straight and o Pick up togetehr with one hand

Bounces Rotations Bounce/Catch (2 hands) What to look for: Rotate between hands What to look for: • Catch with palms • Demi-plie with • Outward • Elbows lifted • Catch on backs of bounce and catch • Inward • Fingers together hands • Arms extend • • Hands on forward opposite sides of • Correct grip the ball Hint: use a small hoop as a target for the bounce Rhythmic Bounces • Good rhythm • One hand R/L • Bounce in one • Two hands spot • Soft hand and fingers

Toss and Catch (2 hands) Toss, Bounce, and Catch What to look for: R/L • Arms extend upward for toss and catch • Demi-plie with catch • Catch with correct grip Toss with Releve/Catch • Arms extend with Plie upward for toss and catch • Catchw ith correct grip Toss, run forward, and • Arms extend catch R/L diagonally upward for toss and catch • Run on toes • Catch with correct grip

Beginner Ribbon Technique

What to Use Ribbons are the most recognized piece of rhythmic apparatus and usually the first thing your students will want to “play” with. Ribbons that are too long for the student, however, can quickly cause frustration when it constantly becomes knotted or wrapped around the struggling gymnast. Whether you make your own ribbons or buy them from your equipment supplier, be sure they are long enough to seethe patterns being created, yet short enough for your smallest participant to manipulate. Be sure to sew the end of the ribbons after they are cut to avoid fraying.

To make your own ribbons, use a medium weight satin or satin/polyester blend ribbon approximately 5cm wide. The stick can be made from dowels or the ends of fishing rods 50-60cm long. Shorter sticks may be used for preschoolers. Ribbons should be attached with a fishing swivel to a ring of some type (i.e. eyelet screw) at the end of the stick.

Skill Groups The following 4 skill groups are used in this curriculum • Swings • Large Circles • Snakes • Exchanges

Grip To show correct patterns with the ribbon, it is necessary to first master the correct grip of the ribbon stick. Below are the rules for holding the ribbon stick: • Stick is held between the thumb and middle finger • Index finger points down the stick, fourth and fifth fingers wrap lightly around the stick • End of the stick should be hidden in the palm of the hand

Notes: • The flowing movements of the ribbon can deceive observers into thinking that the ribbon is easy to manipulate. On the contrary, ribbon requires a good amount of arm strength to properly create the beautiful patters. Encourage your students to really “work” the ribbon so the whole length can be involved. • Many variations of the ribbon may be used for performances or for variety in the class. Attaching two ribbons or a wide ribbon to the stick can be great fun!

Swings Large Circles Frontal What to look for: Frontal R/L What to look for: • Low side to side • Correct plane • Clockwise • Correct plane with swing step • Extended arm • Counterclockwise • Extended arm R/L • Straight wrist • Straight wrist • Overhead with • 180 degree • Movement from lunge R/L movement from shoulder only shoulder only Sagittal • correct plane Sagittal R/L • correct plane • low front to back • extended arm • forward • extended arm with swing step • straight wrist • backward • straight wrist R/L • 180 degree • movement from movement from shoulder only shoulder only Horizontal • correct plane • side to side with • extended arm lunge • straight wrist • 180 degree movement from shoulder only

Snakes Exchanges Stick Preparation R/L What to look for: Horizontal Swing What to look for: • Vertical • Correct grip • Exchange R to L • Clean exchange • Horizontal • Extended arm and reverse from hand to • Shoulder down hand at front • Movement from middle wrist only • Uninterrupted swing • Correct plane Vertical Snakes • Arm extended Sagittal Swing • Clean exchange • Running forward • Exchange R to L from hand to backward • Quick wrist action and reverse hand • Even pattern • Uninterrupted throughout rhythm ribbon • Correct plane Horizontal Snakes • Arm extended • Running forward backward • Quick wrist action • Even pattern throughout ribbon Horizontal Overhead • Arm extended • Running upward • Skipping • Stick pointed • Chasse back • Quick wrist action • Even pattern throughout ribbon