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 -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 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 s 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, sideward, and backward travel. Contraction a 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, /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 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,, 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 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 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. 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. 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, 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 Basic Body Preparation Beginner Rhythmic 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 s 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 Feet Positions Parallel First Second Third Arm Positions First Second Third Front middle (no arch, stomach pulled in) Shoulders down and back Feet flat on floor Soft, rounded arms Shoulders down and back Long neck Frontal Swings Simultaneous Crossing Alternating Sagittal Swings Simultaneous Opposition Alternating Arm Movement Preparation Soft, extended arms Soft, extended arms
High fifth Body positions (sitting) Pike sit Tuck sit Straddle sit V-sit Body Positions (standing) Lunge (R/L) Lunge sideward (R/L) Straight legs (except tuck) Pointed feet Lunge leg bent with knees over toes Opposite leg straight back Horizontal Swings Simultaneous Opposition Alternating Frontal Circles Simultaneous cw, ccw Crossing cw, ccw Alternating cw,ccw Soft, extended arms Soft, extended arms Tendu from 1 st Position Forward R/L Sideward R/L Backward R/L Swing Step Side to side Front to back Gymnastics Walk Forward Forward on toes (releve) Runs Forward Steps Preparations Trunk bends (kneeling) Forward/backward Sideward R/L Body Wave (kneeling) Arms behind back Flexibility Preparation Stretched foot Straight legs Smooth knee bend during weight transfer Square hips (no tilt) Free leg extended to tendu Stretched feet into step Weight even on balls of feet Stretched feet into step Weight on toes Light bouncy steps Arms high fifth Head between arms Tight seat Pointed toes Knees together Arch down Contract up Shoulders down Demi-plie (start with support) Parallel 1 st position 2 nd position Demi-plie/releve (start with support) Parallel 1 st Position 2 nd Position Passe Parallel R/L Turned out R/L Balance Preparations Knees bend over toes Heels remain on floor proper demi-plie weight even on balls of feet legs straight before heels lift for releve heels lower before knees bend for plie Pointed feet Support leg straight Square hips Toes touch beside knee of support leg Jump and Leap Preparation Parallel prances Feet pointed downward in front of body Light, bouncy steps Plie on landing Skip Parallel knee position during flight
½ splits R/L Straight front leg Back knee on floor Square hips and shoulders One on each side of front leg Bridge Straight arms Shoulders over s Heels on floor Chin on chest to lower bridge ½ splits R/L ¼ Turns R/L Jumping Skipping Step hopping Three-Step turn Side to side R/L Pivot Preparation Straight front leg Back knee on floor Square hips and shoulders One on each side of front leg Head turn before jump Proper jump, skip, or step hop technique Exactness of ¼ turns Straight line movement Focus on a single point at eye level in direction of movement Finish with stretch to side Soutenu Turn R/L Straight legs and releve during the turn Focus at eye level Squeeze legs together Step Hops Forward Parallel knee position during flight Even rhythm Bottom leg extended during flight Jumps Take off and land in demi-plie Feet and legs extended downward during flight Chasse Demi-plie on take off and landing Legs together and extended during flight Rocking Tuck Basic rock Rock to stand Pre-acrobatic/Tumbling Skills Rounded back Chin on chest Feet pointed Arms overhead to stand Forward Tuck Roll Feet pointed and together Chin on chest Arms overhead to stand Shoulder Stand With support on hips Straight legs Pointed feet Straight body line From shoulders to feet Tight seat
Backward Shoulder Roll One assist ¾ stand Legs switch during stand Legs together to sides Tilt head away from shoulder Finish kneeling Straight arms Head between arms Straight legs Pointed feet Beginner Rope Technique What to Use Any type of rope which does not have les 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-ed, 2-ed) Circles (1-ed, 2-ed) 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-ed 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) Side to Side With swing step Continuous U Three step turn shape of rope R/L Light grip of the rope Frontal plane Side to Side R/L With swing step Three step turn Swings (1-Handed) Uninterrupted swing Frontal plane
Front and Back With swing step R/L With arm wrap R/L Continuous U shape of rope Light grip Sagittal plane Front and back R/L With swing step Extended arm Uninterrupted swing Sagittal plane Circles (2-Handed) Sagittal Forward/backward Figure 8 Frontal Clockwise Counterclockwise Horizontal Clockwise Counterclockwise Hands together Rope circles from wrists only Hands together Rope circles from wrists only upward Hands together Rope circles from wrist only Circles (1-Handed) Sagittal R/L Forward/backward Figure 8 Frontal R/L Clockwise Counterclockwise Horizontal R/L Clockwise Counterclockwise Hands together Rope circles from wrists only Hands together Rope circles from wrists only upward Hands together Rope circles from wrist only Running R leg over first L leg over first Jumps Single Jumps Continuous U shape of rope arms extended low to sides light runs Forward Turns of the Rope U Shape of rope low to sides Circle first, then jump Proper jumping technique Jumps (variations) two to one foot combinations with rebound U shape of rope low to sides Large arm circle with rebounds Proper jumping technique Swing/catch Sagittal to free Frontal to free Releases Rope extended fully before swing for swing and catch Horizontal Circles cw/ccw (standing) Exchange around waist Exchanges Start with circles overhead from to
Fingers together Close quickly to catch Exchange overhead with three step turn Horizontal Circles (sitting) Cw R, exchange under left leg Ccw L, exchange under right leg Uninterrupted circle Start with circles overhead from to Uninterrupted 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-ed 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 Frontal (2-s) With swing step Swings Under-grip Frontal Single circle around Circles Fingers together and thumb pointed upward
Sagittal (1-) With plie/releve With swing step R/L Movement from shoulders only Over-grip Extended arm Movement from shoulder only Two s swing to circle Horizontal Around waist Around neck Around knees Catch with outside grip Horizontal Swing Front middle R to L and reverse Sagittal Swing Exchange overhead R to L and reverse from to over-grip from to Over-grip Exchanges Low Frontal Swing Over-grip Under-grip from to Frontal Overhead from to Over-grip Side to side With lunge Forward With parallel run Parallel run and circle around Rolls (on ground) Fingers together on top of hoop to roll Roll in frontal plane Catch with extended arms Fingers together on top of hoop to roll Roll in sagittal plane Arm extends along line of roll Catch with overgrip Forward Turn Step through-two s Sagittal Hold Crawl through Passing Through the Hoop Outside grip Smooth turn of hoop Start and finish with overhead frontal plane Hoop remains in contact with floor Running Around Clockwise counterclockwise Spins (around axis) remains in 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 s. Larger sizes should be used to fit growing s. 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. 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 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 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. Pendulum 2-Hands Frontal with swing step Horizontal with lunge sagittal Swings extended arms correct plane hold ball softly with fingers and palms Frontal Swing overhead exchange with plie/releve low exchange Horizontal Swing exchange at front middle Circles around waist cw/ccw Exchanges arms extended correct plane correct grip clean exchange from to arms extended correct plane correct grip clean exchange from to ball stays clear of body correct grip
around ankles cw/ccw clean exchange from to Around Legs pike sit straddle sit Side to Side With V-sit With lunge Long Roll Forward Stop with one o o Rolls (on ground) Pick up with 2 s Pick up with one Bounce/Catch (2 s) Catch with palms Catch on backs of s Rhythmic Bounces One R/L Two s Bounces Straight legs Pointed feet Use fingertips to roll ball Maintain speed of roll throughout Roll in frontal plane Stop ball with one at side of body Place fingers on floor to roll Ball rolls onto (s) to pick up with correct grip Demi-plie with bounce and catch Arms extend Correct grip Hint: use a small hoop as a target for the bounce Good rhythm Bounce in one spot Soft and fingers On legs (pike sit) Assisted Free On Arms Two arms One arm Chest Roll on Ball (cobra position) Rotate between s Outward Inward Rolls (on body) Legs straight and together Toes pointed Rotations Arms extend slightly upward to initiate roll (do not bend wrists) Arms extend slightly upward to catch roll with two s Correct grip Start and finish in kneeling position Arms push to ful extension on floor Legs straight and togetehr Elbows lifted Fingers together Hands on opposite sides of the ball Toss and Catch (2 s) Toss, Bounce, and Catch R/L Arms extend upward for toss and catch
Toss with Releve/Catch with Plie Toss, run, and catch R/L Demi-plie with catch Catch with correct grip Arms extend upward for toss and catch Catchw ith correct grip Arms extend 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 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! Frontal Low side to side with swing step R/L Overhead with lunge R/L Sagittal low front to back with swing step R/L Horizontal side to side with lunge Swings Extended arm Straight wrist 180 degree movement from shoulder only correct plane extended arm straight wrist 180 degree movement from shoulder only correct plane extended arm straight wrist 180 degree movement from shoulder only Frontal R/L Clockwise Counterclockwise Sagittal R/L backward Large Circles Extended arm Straight wrist Movement from shoulder only correct plane extended arm straight wrist movement from shoulder only Stick Preparation R/L Vertical Horizontal Vertical Snakes Running backward Horizontal Snakes Running backward Horizontal Overhead Running Skipping Chasse Snakes Correct grip Extended arm Shoulder down Movement from wrist only Arm extended Quick wrist action Even pattern throughout ribbon Arm extended Quick wrist action Even pattern throughout ribbon Arm extended upward Stick pointed back Quick wrist action Horizontal Swing Exchange R to L and reverse Sagittal Swing Exchange R to L and reverse Exchanges from to at front middle Uninterrupted swing from to Uninterrupted rhythm
Even pattern throughout ribbon