APPENDIX Testing Forms “A” – Flexibility Routine - Name: “A” NAME Flexibility Routine Evaluation Form 3 points 2 points 1 point FIG ded. Points “A” Element Description Inlocate/dislocate Hold in reverse grip Shoulder width 15cm past 30cm past The gymnast’s trunk must remain shoulder shoulder vertical at all times width width Dislocate and Inlocate simultaneously A smooth and continuous movement must be shown throughout the exercise Middle Shoulders must remain square and in a Flat with no Flat with Within 10 Execution vertical line over top of the gymnast’s hip pike and slight hip cm of flat only hips throughout the exercise vertical pike Legs must remain straight with both knees vertical throughout the exercise Left split Shoulders must remain square and Flat with Flat with Flat with Execution over top of the gymnast’s hips square his 60° of hips 45° of only Top of back must be flat on the hips square square ground Right split Shoulders must remain square and Flat with Flat with Flat with Execution over top of the gymnast’s hips square his 60° of hips 45° of only Top of back thigh must be flat on the hips square square ground Straddle pike The gymnast starts sitting with his legs Chin, chest Chin & Chin on Execution straddled 90 apart & stomach chest on floor only on floor floor at shoulder width Knees must remain vertical throughout the exercise
APPENDIX “A” – Testing Forms Flexibility Routine “A” - Name: NAME Flexibility Routine “A” Evaluation Form Element Description 3 points 2 points 1 point FIG ded. Points Inlocate/dislocate Hold in reverse grip The gymnast’s trunk must remain vertical at all times Dislocate and Inlocate simultaneously A smooth and continuous movement must be shown throughout the exercise Shoulder width 15cm past shoulder width 30cm past shoulder width Middle 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 vertical Flat with slight hip pike Within 10 cm of flat Execution only Left split Shoulders must remain square and over top of the gymnast’s hips Top of back must be flat on the ground Flat with square hips Flat with his 60° of square Flat with hips 45° of square Execution only 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 Straddle pike The gymnast starts sitting with his legs straddled 90 apart at shoulder width Knees must remain vertical throughout the exercise Chin, chest & stomach on floor Chin & chest on floor Chin on floor Execution only
Elite-Pathways-2018-19.docx