Legs not 6. Lower to Hold straddle L-sit 3 sec. ★ straddle L-sit horizontal Hold 3 sec. 7. V-sit/manna Sit, move hands behind legs and lift legs to 5 points 4 points 1 Point Execution hold 3 sec. Manna 115° 75° only ≥145° ≥ ≥ 2 points 91° ≥ 8. Straddle pike The gymnast starts sitting with his legs Chin, Chin & Chin on Execution Hold 3 sec. straddled 90 apart chest & chest on floor only stomach floor Hands at shoulder width on floor Knees must remain vertical throughout the exercise 9. Swing legs Handstand position on stomach with wrists No space Slight <30° Execution backward to flexed and armpits touching floor under arm space only prone position execute ½ turn to back, swing one arm back pit under to armpit … 10. Shoulder Lying on back with arms behind back and in a 15° 30° 45° Execution ≤ ≤ ≤ extension hyper-flexed position (arm width within only 20cm of shoulders) 11. Pike stretch Sit up and lean forward to pike Stomach Chest on Using Execution and thighs, hands arms to only on thighs, over head pull chest chin on to the legs past thighs. Sit back and execute ½ turn to Left or the knees, Split hands over head. Page 2 Flexibility - Name: Test Description 3 pts. 2 pts. 1 pt. FIG Points “B” deduction 12. Left split Shoulders must remain square and over Flat with Flat with Flat with Execution top of the gymnast’s hips square his 60° hips 45° of only Top of back thigh must be flat on the ground hips of square square 13. Middle split Shoulders must remain square and in a Flat with Flat with Within 10 Execution vertical line over top of the gymnast’s no hip slight hip cm of flat only hips throughout the exercise pike and pike and Legs must remain straight with both knees knees vertical throughout the exercise vertical forward 14. Right split Shoulders must remain square and over Flat with Flat with Flat with Execution top of the gymnast’s hips square his 60° hips 45° of only Top of back thigh must be flat on the ground hips of square square Hands may not be wider than 20 cm. of Shoulders Shoulders Shoulders Execution 15. Back bridge shoulder width >90° at 90° >60° only Feet must be placed together Last ½ of back walkover Split Split < Execution 16. Kick over to ≥ ≥ stand Straight legs and big 160° 120° 90° only Finish with feet together
6. Lower to straddle L-sit Hold 3 sec. Hold straddle L-sit 3 sec. Legs not horizontal ★ 7. V-sit/manna hold 3 sec. Sit, move hands behind legs and lift legs to Manna 5 points ≥145° 4 points ≥ 115° 2 points ≥ 91° 1 Point ≥ 75° Execution only 8. Straddle pike Hold 3 sec. The gymnast starts sitting with his legs straddled 90 apart Hands at shoulder width Knees must remain vertical throughout the exercise Chin, chest & stomach on floor Chin & chest on floor Chin on floor Execution only 9. Swing legs backward to prone position Handstand position on stomach with wrists flexed and armpits touching floor execute ½ turn to back, swing one arm back to … No space under arm pit Slight space under armpit <30° Execution only 10. Shoulder extension Lying on back with arms behind back and in a hyper-flexed position (arm width within 20cm of shoulders) ≤ 15° ≤ 30° ≤ 45° Execution only 11. Pike stretch Sit up and lean forward to pike Sit back and execute ½ turn to Left or Split Stomach and on thighs, chin on legs past the knees, hands over head. Chest on thighs, hands over head Using arms to pull chest to the thighs. Execution only Page 2 Flexibility “B” - Name: Test Description 3 pts. 2 pts. 1 pt. FIG deduction Points 12. Left split Shoulders must remain square and over top of the gymnast’s hips Top of back thigh must be flat on the ground Flat with square hips Flat with his 60° of square Flat with hips 45° of square Execution only 13. Middle split Shoulders must remain square and in a vertical line over top of the gymnast’s hips throughout the exercise Legs must remain straight with both knees vertical throughout the exercise Flat with no hip pike and knees vertical Flat with slight hip pike and forward Within 10 cm of flat Execution only 14. Right split Shoulders must remain square and over top of the gymnast’s hips Top of back thigh must be flat on the ground Flat with square hips Flat with his 60° of square Flat with hips 45° of square Execution only 15. Back bridge Hands may not be wider than 20 cm. of shoulder width Feet must be placed together Shoulders >90° Shoulders at 90° Shoulders >60° Execution only 16. Kick over to stand Last ½ of back walkover Straight legs and big Finish with feet together Split ≥ 160° Split ≥ 120° < 90° Execution only
Elite-Pathways-2018-19.docx