Routines

We hope you are as excited as we are for club champs this year!

                                      

Over the next few weeks your child will be learning and practising their routines! (Even if they are not competing, they will learn the routines!)

 

 The levels and the routines below are directly from the handbook.

 

Please remember that the coach has the final say in the level that your child will be entered in!

 

Any questions please speak to Laura or email [email protected]

Novice Level

Apparatus

Novice 1

Novice 2

Bench

 

 

Step onto the bench

3 Steps on Tip Toes (Arms out)

High Static bunny hop

Stretch Jump

Stork Balance

3 Steps

Star Jump off

Have a look at the routine HERE

Squat onto the bench

3 mini jumps along the bench (hands on hips)

Star Jump

Sit in tuck on the bench

Tuck sit balance (V Sit for 0.5 bonus)

Stand up

Cat Leap

Tuck jump off (Cartwheel ¼ for 0.5 bonus)

 Have a look at the routine HERE

Floor

 

Present

Forward roll to dish (hold dish for 3s)

Roll to arch (hold for 3s)

Push to front support- squat in- stretch jump to land

½ turn jump

Cat Leap

Bunny hop (0.5 bonus for handstand)

Present

Have a look at the routine HERE

Present

X3 Travelling bunny hops

Forward roll to stand (Cartwheel for 0.5 bonus)

Star jump

Chasse x2

Kick towards handstand

Tuck Sit

Lie flat, push up into bridge (0,5 Bonus for kickover)

Present

 Have a look at the routine HERE

Vault

Star jump from springboard

Have a look at the routine HERE

Squat on to a block, walk along stretch jump off (Straddle on for 0.5 Bonus)

 Have a look at the routine HERE

Bars

(Low bar)

Jump to front support

Cast to land

Tuck hold

Chin up following tuck hold for 0.5 Bonus

Drop to floor, land and present

Have a look at the routine HERE

 

Jump to front support (Chin up pullover 0.5 bonus)

Cast

Cast

Forward circle down

Have a look at the routine HERE

P Bars

1= Practise

2= Comp

Jump up to front support

Tuck Lever

3 swings

Dismount backwards

Have a look at the routine HERE

Jump to Front support

Two Swings to straddle (front)

Swings x 3

Dismount backwards

Have a look at the routine HERE

Intermediate Level

Apparatus

Intermediate 3

Intermediate 4

Beam

Brown Floor Beam

 

Step on to the end of the beam

4 dip steps

Stretch jump

Bunny hop (Bonus 0.3 forward roll, 0.5 for cartwheel)

Dance steps

Star Jump

Tuck jump off (Bonus 0.5 Cartwheel ¼ turn inward)

Have a look at the routine HERE

Stretch jump/Squat on or Straddle on the beam

x2 Chasses

Relevae turn

Forward roll, Kick towards handstand (0.3 bonus for cartwheel) -Relevae turn if needed

Cat Leap

Cartwheel, 1/4 cartwheel dismount.

Have a look at the Routine HERE

Floor

 

Present

Handstand

½ turn jump

Squat to pike fold 3s

Shoulder stand

Bridge- rock ‘n’ roll to stand (Bonus for kick over 0.5)

Turn to face forwards

Cartwheel (0.3 Bonus for Round off)

Present

Have a look at the routine HERE

Present

Handstand forward roll

X2 Chasse cat leap

Caterpillar walks to front support

Turn to back support

Lie down, push up to bridge kickover

½ turn jump

Round off

Star jump

Present

Have a look at the routine HERE

Vault

Straddle onto a block walk along tuck jump off

Have a look at the routine HERE

Stretch jump onto a block walk along handstand flatback 

Have a look at the routine HERE

Bars

(Low bar)

Jump to front support (Chin up pullover for 0.3 Bonus)

X 2 Casts

(0.5 Bonus for Back hip circle)

Cast off to land

Have a look at the routine HERE

Chin up pullover

X2 casts

(0.2 Bonus for Back hip circle)

Cast off to land (0.5 Bonus for Squat on stretch jump off/Straddle undershoot)

Have a look at the routine HERE

P Bars

Jump to front Support

X 1 Tricep dip

Tuck lever for 3s

X 3 Swings

Dismount Backwards

Have a look at the routine HERE

Jump to front support

X 1 tricep dip

Pike lever 3s

X4 walks along

X 3 Swings

Dismount backwards (Flank for 0.5 Bouns)

Have a look at the routine HERE

 

Advanced Level

Apparatus

Advanced 5

Advanced 6

Beam

All the way down with CM under

 

Straddle mount on the beam (0.2 Bonus for squat on)

Balance on 1 leg

Dance steps to middle

Forward roll (0.2 bonus for handstand, cartwheel)

Relevae Turn to face the end (f required)

Cat leap

Star jump

Round off dismount or Star jump

 

Straddle mount/ squat on to the beam

Arabesque or Y balance or V sit

Dance Steps

Cartwheel/Handstand (0.5 Bonus for Backwards walkover

Tuck jump

Relevae turn to face the end (if required)

Cat leap

Round off dismount (Handspring/Front somersault for 0.3 Bonus)

Floor

 

Present

Arabesque or Y balance

Cartwheel (One handed cartwheel for 0.2 Bonus)

Backwards walkover (Backbend, kickover counted)

Relevae turn

Caterpillar walk down, drag feet in, hold pike fold for 3s

Star jump

Round off (flic for 0.5 bonus)

 

Present

Round off (Bonus 0.3 for flic)

Tuck jump

½ turn jump

Forward roll to dish

X2 V-sit ups

Shoulder stand

Rock ‘n’ roll to stand 

X2 Chasse cat leap, scissor kick

Relevae turn 

Backwards walkover

 

Vault

Handstand flatback from a trampette (3 stacks of vault and CM)

Handstand flatback from a springboard 3 stacks of vault and CM)

Bars

(Low bar)

Chin up pullover

X 2 casts

Back hip circle

Cast off to land

0.3 Bonus for Squat on stretch jump off/Straddle undershoot)

Chin up pullover

X 2 Casts

Back hip circle

Squat on stretch jump off/Straddle undershoot (0.5 Bonus for jump to catch x swings)

P Bars

Jump to front support

X 3 triceps dips

Pike lever 3s

X4 walks along

X 3 Swings

Dismount backwards (Flank for 0.3 Bouns)

Jump to front support

X 1 triceps dip

Pike lever 3s

X4 walks along

Pivot

X 3 Swings

Dismount backwards (Flank for 0.2 Bonus)

Level 7: Advanced and 10+ Girls

Beam 6 Skills

Mount

Straddle sit, squat on, straddle on

Balance

Y balance, Arabesque, Stork, V sit with hands support

Acro

Forward roll, cartwheel, kick towards handstand, Backwards walkover

Leap/Jump

Stretch jump, star jump, tuck jump, cat leap, scissor kick

Relevae turn

N/A

Dismount

Straddle jump, Round off, Handspring

 

Floor 8 Skills: 60s with Music

Balance 

Arabesque, Stork, V-sit, Y balance, Frog balance, Straddle lever

Leap/Jump Series

Cat leap, stretch jump, star jump, tuck jump

Connected Acro

cartwheel-one handed cartwheel, cartwheel-round off, round off flic

Turns

½ spin, ½ turn jump

Flexibility

Pike fold, Straddle fold, Splits, Swim through, Bridge

Single acro 

Forward/backwards roll, forward/backwards walkover, handstand forward roll

 

Bars

Jump to front support/Circle up

Cast

Cast (Back hip circle for 0.5 Bonus)

Cast off to land (Squat on stretch jump off or Straddle undershoot for 0.3 Bonus)

 

Vault  

Handstand flatback to 90cm with trampette

 

 

 

 

 

Level 7: Advanced and 10+ Boys

Floor 8 Skills: NO MUSIC

Balance 

Arabesque, Stork, V-sit, Y balance, Frog balance.

Leap/Jump Series

Cat leap, stretch jump, star jump, tuck jump

Connected Acro

Cartwheel-one handed cartwheel, cartwheel-round off, round off flic, round off back tuck,

Turns

Full turn jump

Flexibility

Pike fold, Straddle fold, Splits, Swim through, Bridge

Single acro 

Forward/backwards roll, forward/backwards walkover, handstand forward roll, flic, front somersault

Skills to be linked with dance and connecting steps utilising different directions (Lunges, steps and chasses)

Bars

Circle up

Cast

Cast

Back hip circle

Cast off to land (Squat on stretch jump off or Straddle undershoot for 0.3 Bonus)

 

Vault 

Handstand flatback to 90cm with trampette

 

P-Bars

Tuck hang
Drop
Glide swing
Drop
Jump to upper arm support
Lift to straddle sit
X3 swings
Dismount backwards (flank for bonus)

 

 

 

Level 8: Advanced and 10+ Girls

Beam 6 Skills

Mount

Straddle sit, squat on, straddle on

Balance

Y balance, Arabesque, V sit, Straddle lever

Acro

Forward roll, cartwheel, Handstand, Backwards walkover

Leap/Jump

Stretch jump, star jump, tuck jump, cat leap, scissor kick, split leap

Relevae turn

N/A

Dismount

Straddle jump, Round off, Handspring, Front somersault

 

Floor 8 Skills: 60s-75s with Music

Balance 

Arabesque, Stork, V-sit, Y balance, Frog balance.

Leap/Jump Series

Cat leap, stretch jump, star jump, tuck jump

Connected Acro

Cartwheel-one handed cartwheel, cartwheel-round off, round off flic, round off back tuck,

Turns

Full spin, Full turn jump

Flexibility

Pike fold, Straddle fold, Splits, Swim through, Bridge

Single acro 

Forward/backwards roll, forward/backwards walkover, handstand forward roll, flic, front somersault

 

Bars

Circle up

Cast

Cast back hip circle

Straddle undershoot/Squat on stretch jump off (0.5 Bonus = Squat on jump to catch + x2 swings to land

 

Vault 

Handstand flatback to 60cm with Springboard 10-11

Handstand flatback to 90cm 12 and over

 

Bonus 0.5 for Handspring over vault (2 holes)