Event Rec/Pre-Team Bronze A. Vault 25 foot sprint (speed, form) Bars Positions (candle hold, toe hold, L-hold, tight legs)

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1 Event Rec/Pre-Team Bronze A 25 foot sprint (speed, form) Board bounces (straight knees, push through feet, tight core) Body tension drills (hold between mats, flat body on stomach and back) Flat-back drills (over barrel, donkey kicks on track) Positions (candle hold, toe hold, L-hold, tight legs) Cast shape hold w/ feet up (chest in, hips flat) Back hip circle (straight arms, chest in) Press to knees 3x (straight arms, chest in) Cut forward and backward from block (straight arms, chest in) Power pull-over Cast under-swing onto pack-man Releve walks F, S, B (straight legs, tight ankles) Pivot (high toe, alignment) Straight jump (push through feet) Half handstand (feet on block, hold 10 sec) Side handstand (alignment) against wall on floor beam Front handstand (alignment) against wall on floor beam Balance on 1 foot for 30 seconds with stability Balance on 1 foot releve for 10 seconds with stability T- hold (arms, alignment) Lunge (arms, alignment) Back bend to block stand up (arms by ears, head position) Backward Roll (on cheese mat, straight arms technique chest in) Bridge kick-over (arms by ears, straight legs) Cartwheel R and L (alignment, form) Handstand forward roll Jump back over barrel (land on stomach, arch to hollow) Round-off (straight line, land tightly) also with rebound 1 out of 3 splits (right, left, middle, leg form, leg alignment) Bridge (arms straight, feet together) Pike compression (feet flat, legs straight, legs together) Split jumps on track (5 in a row, 90 degrees, legs straight Straddle jumps on track (5 in a row, 90 degrees, legs straight) 10 second chin up hold (chin over bar, legs tight) 10 second straddle stalter holds with palms on the ground 2 pull up with block on knees (arms pull equally) 5 tuck ups 10 leg lifts angled mat (stall bars w/ cheese, legs tight) Candlestick to straddle press hold (5 sets of 5 seconds, straight legs) Correct arch (head and shoulders up, elbows and wrists in straight line) Correct hollow (round back, flat hips) Leg strength (10 popcorn forward, candle to 1 leg stand R+L) Pullover (straight body hang, legs tight) Push up hold (hips flat, chest in) Wall handstand on angled mat (head position, open shoulders, flat hips)

2 Event Mobility to Level 3 50 ft. 3 times without stopping Push-up hops and donkey kicks from feet to hands on track) 75 foot sprint (looking for form and speed) Angle hold against wall with open shoulders and chest in Board bounces (straight knees) Flat back drills Flat back onto 24 inch mat stacked Jump from block to board into flat back on resi Leg strength (block push looking for endurance and power) Push through feet Shaping drills (hold between mats, lift to handstand) 10 second holds (candle hold, toe hold, L-hold) 3 consecutive cast holds with coach (correct body positioning, feet together) 5 belt swings with re-grip Back hip circle (straight arms, chest in) Cut back (straight arms, chest in, straight legs) Press to knees, shoot through from stand position (straight arms, leg up) Straight body cast with coach holding for 5 seconds (chest in and hips flat) ¾ tap handstand (arms tight, lever into lunge) Arabesque 20 sec (chest/head, straight legs) Lunge 20 sec (arms, alignment) Pivot (high toe, nice alignment) Releve walks (forward, sideways, backwards on high beam) Straight jump (push through feet) T hold 20 sec (straight arms, good alignment) Vertical side handstand (alignment, hold 1 sec) Back handspring (using tramp or resi arch to hollow onto stomach) Back walkover (arms by ears, straight legs) Backward roll to hollow (rolling onto pinky using straight arm technique) Cartwheel R and L Front limber (show handstand hold, head position) Handstand forward roll (straight arms, chest in) Round-off rebound (straight line, tight rebound) 1 split proficient and 2 nd split 75% down Bridge with shoulders over line (arms straight, feet together) Good leg split jumps on track (10 in a row, 100 degrees, legs straight) Kneeling bridge stand up (arms by ears, head position) Pike compression (feet flat, legs straight, legs together) Straddle jumps on track (10 in a row, 100 degrees, legs straight) 20 second chin up hold (chin over bar with legs tight) 3 pull-up pullovers in a row (legs tight, straight arm front support) 3 pushups (flat hips, chest-in) 4 pull ups with block on knees (arms pull equally) 5 full leg lifts on stall bars w/wedge 8 tuck ups Correct arch (head and shoulders up, elbows and wrists in straight line) Press from toes to handstand (correct hollow, round back, flat hips) Presses (stalter drill to stand) Straddle stalter holds Wall handstand (vertical hold with open shoulders and flat hips on wedge)

3 Event Level 3 Level 4 75 ft. sprint Bounder over crash mat Handstand block on panel mat High mat flat-on 36 inch mat Leg strength Angle hold against wall with open shoulders and chest in 20 seconds holds (candle hold, toe hold, L-hold) 3 Pike glides 3 straight arm belt ups 5 Tap swings Cast to 45 above horizontal Pike squat on (low bar) Running Kip Squat on consistent Track bar candlestick bounces Any turns or ankle work? Can land cartwheel on high beam Holds front and side Jump rope on each leg on floor (25 in a row) Vertical handstand Front walkover Round-off back-handspring rebound Standing two back handsprings at a downhill slope Straight arm back-roll to horizontal hold 1 out of 3 splits (right, left, middle, leg form, leg alignment) Back bend stand ups Bridge (arms straight, feet together) Pike compression (feet flat, legs straight, legs together) Split jumps on track (5 in a row, 90 degrees, legs straight) Straddle jumps on track (5 in a row, 90 degrees, legs straight) 150 degree jumps on air floor 3 chin to candle levers 5 block pull-ups 5 half leg lifts 5 pull up pullovers Press hand-stand from toes 10 correct pushups 10 ft. handstand walk, correct form on wall handstand 10 full leg lifts, 10 second handstand hold on floor 15 hollow and arch rocks

4 Event Level 4 Level 5 Board bounce to back handspring onto resi mat to belly Handspring vault on 110 or higher Straight body bounder drills Triple block onto panel mat from floor to one-two panels Angle hold against wall with open shoulders and chest in 3 consecutive kips to squat-on long hang 3 Russian kips in a row Back hip from block with shift of hands Cast handstand over on low bar (with minimum arch) Flyaway in pit with spot through angle release Handstand back-extension on track bar (modified) Kip cast above horizontal on low and high bar Kip cast kip squat on (in pike and straddle) Swings above horizontal on strap bar Tap release to mat stack and flip Track bar candlestick bounces to ½ turn onto belly 2 count 150* connected split jumps 20 consecutive jump ropes on each leg (on the balance beam) No swing back-handspring onto panel mat Side handstand hold (10 seconds minimum) Snap full turn to passé Vertical front handstand hold (2 seconds minimum) Walkover on high beam with rail-road Walkover on medium beam 8 consecutive straddle jumps (specific) with 50% hitting 180 degrees Accelerating round-off back-handspring (4 count connecting) Back extension to vertical Correct technique progressions on tuck machine (straight jump, tuck jump, back tucks) Front handspring rebound Standing double back-handspring tuck on track with rebound Straight bounce front and back tucks on tramp Switch leap 1 out of 3 splits (right, left, middle, leg form, leg alignment) 10 clean lock kicks each way 150 degree jumps on air floor Back bend stand ups Bridge (arms straight, feet together) Pike compression (feet flat, legs straight, legs together) Split jumps on track (5 in a row, 90 degrees, legs straight) Straddle jumps on track (5 in a row, 90 degrees, legs straight) 20 tuck ups 40 ft. handstand walk 5 presses in a row shoulders against track Block pull ups all 3 ways 10 Half handstand push-ups Pullovers (2x5) and levers (2x3) 10 full leg lifts, 5 half 12 Foot rope climb

5 Event Level 5 Level 6 3 to 4 second sprint from back of runway to hurdle line (80 ft. to 12 ft.) 30 second angle handstand hold against wall (45 degrees) Back-handspring drills onto crash mat with tuck machine (specific) Blocking bounder off table to back onto elevated cheese Round-off stand-ups onto crash mat (specific) Running sprint before bounder that shows acceleration 3 consecutive pike kips into squat on 3 consecutive Russian kips into squat on 3 consecutive straddle kips into squad on 5 tap swing to layout flyaway Cast to handstand on low bar from front support Free hip to handstand on strap bar Free-hip to 45 degrees Giants on strap bar consecutively Handstand back-extension on track bar (3 in a row) Handstand pirouette on bases from panel mat Small cast to tuck flyaway on pit bar 2 back walkovers connected on any regulation balance beam (can be low beam) 3 consecutive back walkovers on high beam (no connection required) 35 consecutive one leg jump ropes (each leg) Back handspring on high bean thin to railroad Back walkover into back-tuck off any regulation beam Front walkover on railroad on beam Full turn, landing in passé hold Lever supplements with correct technique and body positioning Side handstand hold (25 seconds) Split jump to 180 degrees on low beam Switch leap on low beam from spring board 10 consecutive straddle jumps (specific) with 50% hitting 180 degrees 180 degree switch leap Front handspring tuck on track Front layout on track Front tuck onto 1 panel mat against the wall Power front-handspring rebound Power round-off 3 back-handsprings to tuck on floor Standing back-tuck Back flexibility (specific) Good leg over-splits on one mat (front and back leg) Hamstring flexibility (specific) Proficient in 2 splits Should flexibility (specific) ½ rope climb without legs in pike position (acute angle) 10 consecutive leg lifts 2 consecutive rope climbs 6 half leg lifts in a row 5 consecutive pendulums 8 pull up, pullovers in a row Handstand hold against wall showing straight line shape (60 second duration) Leg strength (specific)

6 Event Level 6 Level 7 3 to 4 second sprint from back of runway to hurdle line (80 ft. to 12 ft.) 30 second angle handstand hold against wall (45 degrees) Back-handspring drills onto crash mat with tuck machine (specific) Blocking bounder off table to back onto elevated cheese Round-off candlestick and back-handspring onto large crash mat Round-off stand-ups onto crash mat (specific) Running sprint before bounder that shows acceleration Yurchenko timer on resi (specific) 5 consecutive pike kips into squat on 5 consecutive Russian kips into squat on 5 consecutive straddle kips into squad on Accelerated back giants on strap bar consecutively Cast to handstand on high bar from front support Double free-hip hand on strap bar Free-hip handstand with minimum coach spot Front giants on strap bar Handstand back-extension on track bar (5 in a row) Handstand pirouette on stands from panel mat Handstand pirouette on stands from trapezoid Kip cast handstand layout flyaway in pit Kip cast handstand lock on high bar 2 consecutive back walkovers on high beam (connection required) 45 consecutive one leg jump ropes (each leg) Back walkover back-handspring on high beam thin to rail-road Back-handspring back-tuck connected on any regulation balance beam Front walkover on beam with sting mat Full turn, landing in passé hold Lever supplements with correct technique and body positioning Side handstand hold (30 seconds) Split jump to 180 degrees on high beam Standing nailed back-tuck with correct feet positioning on floor Step switch leap onto low beam 10 consecutive straddle jumps (specific) with 90% hitting 180 degrees 180 degree switch leap Bounder-bounder on 4 inch mats Front handspring tuck on air-floor Front layout in pit Front tuck onto 2 panel mat against the wall (no deep bend in knees on landing) Power round-off 3 back-handsprings to tuck on floor Punch front pike off medium beam taking off air floor Punch front tuck off medium beam landing on floor Proficient in 2 splits Good leg over-splits on two mats (front and back leg) Hamstring flexibility (specific) Should flexibility (specific) Back flexibility (specific) 2 consecutive rope climbs Full rope climb without legs in pike position (acute angle) 10 consecutive pendulums 15 consecutive leg lifts Leg strength (specific) 8 pull up, pullovers in a row 5 half leg lifts in a row Handstand hold against wall showing straight line shape (60 second duration)

7 Event Level 7 Level 8 Back-handspring drills onto crash mat with tuck machine (specific) Round-off candlestick and back-handspring onto large crash mat Round-off stand-ups onto crash mat (specific) Running sprint before bounder that shows acceleration Straight body blocking bounder onto back on table with cheese Yurchenko timer on resi (specific) 7 consecutive pike kips into squat on 7 consecutive Russian kips into squat on 7 consecutive straddle kips into squad on Accelerated back giants on strap bar consecutively Triple free-hip on strap bar Free-hip handstand on low bar Front giants on strap bar Handstand back-extension on track bar (7 in a row) Kip cast handstand pirouette hand drill on low bar Handstand pirouette on stands from trapezoid Kip cast handstand kip squat-on long-hang kip (straddle and pike) Straight leg giants on competition bar Accelerated giants into lay-out flyaway on pit bar 180 switch leap onto rail-road 50 consecutive one leg jump ropes (each leg) Back-walkover back-handspring on high bean (3 in a row) Back-walkover back-handspring tuck dismount (high beam) Double back-handspring high rail-road Front walkover on beam with sting mat Full turn, landing in passé hold Handstand back-walkover on high beam (3 in a row) Lever supplements with correct technique and body positioning Side handstand hold (30 seconds) Split jump to 180 degrees on high beam Standing nailed back-tuck with correct feet positioning on rail-road Straddle jump on rail-road 10 consecutive straddle jumps (specific) with 90% hitting 180 degrees 180 degree switch leap Front-tuck bounder on floor Front-tuck-tuck on floo Front-pike-bounder on floor Front-pike-tuck on floor Front layout on air-floor Back-full on tuck machine Double back-handspring full landing track Proficient in 2 splits Good leg over-splits on two mats (front and back leg) Hamstring flexibility (specific) Should flexibility (specific) Back flexibility (specific) 2 consecutive rope climbs Full rope climb without legs in pike position (acute angle) 10 consecutive pendulums 18 consecutive leg lifts Leg strength (specific) 10 pull up, pullovers in a row 10 half leg lifts in a row

8 This document still needs work Event Level 8 (1 st year) Level 8 (2 nd year) Competition Tuck salto vault Competition Pike salto vault Round-off drills onto crash mat (specific) Handspring drills onto crash mat (specific) Yurchenko timers on vault (specific) Flipping Yurchenko into pit with table trainer Round-off drills onto crash mat (specific) Back-handspring drills onto crash mat (specific) Yurchenko timers on vault (specific) Flipping Yurchenko into pit with table trainer Routine Kip handstand ½ Kip cast free-hip handstand Kip squat on Long hang kip Giant Giant Layout flyaway Routine Kip handstand ½ Kip squat on Kip squat on Long hang kip Cast free-hip handstand Giant Layout flyaway 2 kip cast handstands into kip squat on long hang kip 5 accelerated giants on competitive bars Double back or full flyaway into pit Release move basics onto crash mat Back-walkover back-handspring 180 degree split jump 180 degree switch leap Full turn hold Double back-handspring onto sting mats Flight into dismount Standing back-tuck on railroads Double back-handspring 180 degree split jump 180 degree switch leap Full turn hold Straddle jump Flight into dismount Standing back-tuck on sting mat Standing layout step-out off spring board Basics of front skill Power round-off back-handspring layout (specific) Front-handspring front pike Front tuck onto 3 panel mats Running layout bounder Front tuck bounder Front pike bounder Front tuck- front tuck Back full on tuck machine Upgrade of leap into level 8 10 consecutive straddle jumps (specific) Power round-off back-handspring full(specific) Front tuck onto 3 panel mats Running layout punch front Back 1 ½ in pit Back 1 ½ bounder on track Upgrade of leap into level 9 10 consecutive straddle jumps (specific) Basics of front full Basics of double back in pit Proficient in 2 out of 3 legs on panel mat Hamstring flexibility (specific) Should flexibility (specific) Back flexibility (specific) Proficient in 2 out of 3 legs on panel mat Hamstring flexibility (specific) Should flexibility (specific) Back flexibility (specific) *Second year skills must be completed to move up to the next level *Skills stated on balance beam are on the high beam unless stated otherwise