The floor exercise is one of the most exciting events in gymnastics. Unlike other apparatuses, it blends tumbling, leaps, turns, and artistry into one performance.
For gymnasts moving into optional levels, or for anyone choreographing their first routine, the task can feel overwhelming. Where do you start? What must be included? How do you balance personality with requirements?
This guide breaks it all down, step by step.
Step 1: Understand the Rules for Your Level
Before picking music or sketching choreography, you need to know the requirements for your level.
- Compulsory levels (1–5): Routines are pre-choreographed by USA Gymnastics. At these stages, gymnasts learn set routines, so no original choreography is needed.
- Optional levels (6–10): Gymnasts perform custom routines. The music, choreography, and skill selection are all unique to the athlete, but routines must meet specific composition rules.
- Music length: Optional floor music must be between 1:00 and 1:30 minutes.
- Music rules: No lyrics allowed under USAG/FIG rules (lyrics = deduction). NCAA routines can include lyrics.
👉 Tip: Check your level’s requirements in the USAG Development Program Code of Points or ask your coach for the current rules.
Step 2: Pick the Right Music
Music sets the tone of your routine—it should reflect both your personality and your performance style.
- Tempo: Most floor music is adjusted to 120–130 BPM. This range keeps routines energetic without making skills feel rushed.
- Style: Choose a theme you connect with—dramatic, sassy, elegant, playful, or powerful. If you love the music, performing to it will feel natural.
- Variety: Look for tracks with clear highs and lows so you can match big tumbling passes to powerful moments and dance sections to lighter, playful beats.
- Licensing: Always get competition-cleared music from vendors (e.g., Floor Express, Jumptwist, Salute Music).
👉 Tip: Before committing, practice moving to your chosen track, you’ll know right away if it “fits.”
Step 3: Map Out the Required Elements
Every optional floor routine must balance acrobatics (tumbling skills) with dance (leaps, jumps, turns, and choreography). Here’s what typically needs to be included:
- Tumbling passes:
- Level 6–8: Usually two passes, combining skills like front layouts, back layouts, or twisting elements.
- Level 9–10: Three passes are common, with increased difficulty (double salto, twisting combinations).
- Dance elements: At least one leap, one jump, and one turn—each must meet specific value part requirements for your level.
- Series connection: A dance passage (e.g., leap + jump + hop) is usually required.
- Artistry: Movements that show rhythm, expression, and interpretation of the music.
👉 Tip: Work with your coach to make sure your routine fulfills all composition requirements for your level.
Step 4: Break the Routine Into Sections
Think of your floor routine as a short performance with a beginning, middle, and end.
- Opening Pose & Intro (0:00–0:10): A strong start sets the tone. Use a pose or sequence that matches the music’s first beat.
- First Tumbling Pass: Usually placed early while energy is high.
- Dance Sequence: Leaps, jumps, and expressive movement to connect with the music.
- Second Tumbling Pass: Often in the middle, pairs well with a musical crescendo.
- Artistry Section: Showcase performance, use body shapes, floorwork, or dramatic pauses.
- Final Tumbling Pass: Save your hardest or flashiest pass for the end.
- Closing Pose: Hit a dramatic ending that matches the final beat.
Step 5: Blend Skills and Dance
The best routines don’t feel like “tumbling + dance + tumbling.” Instead, everything flows together.
- Use the music: Let the rhythm guide transitions. A drum beat can cue a pose; a violin crescendo can set up a leap.
- Choreograph transitions: Instead of walking corner to corner, use creative steps, spins, or floorwork to stay artistic between passes.
- Highlight strengths: If you’re flexible, showcase a split or backbend. If you’re powerful, add bold jumps or sharp accents.
- Keep artistry in mind: Judges score performance quality, not just difficulty. Smiles, expressions, and body language matter.
Step 6: Practice Performance Quality
A technically strong routine can still fall flat if it looks “empty.” Judges want to see personality.
- Facial expression: Match the style of the music—smile for upbeat tracks, stay intense for dramatic ones.
- Confidence: Move with purpose. Even walking across the floor can look artistic if you perform it.
- Consistency: Run full routines in practice so you can maintain energy and presentation from start to finish.
Step 7: Test and Refine
The first draft of your routine won’t be perfect. Record yourself, then adjust:
- Do transitions feel smooth?
- Does each section match the music?
- Are all required elements included?
- Do you look comfortable performing it?
Many gymnasts work with a choreographer, a coach or dance specialist, to refine artistry and ensure the routine maximizes both performance and scoring potential.
What Every First Floor Routine Should Include
- ✅ 2–3 tumbling passes (depending on level)
- ✅ Leap/jump series with 180° split
- ✅ Turn on one foot (full turn or more)
- ✅ Dance choreography to connect skills
- ✅ Balance/pose element
- ✅ A clear beginning and ending
- ✅ Artistry, personality, and use of the whole floor
The bottom line: pick music you love, choreograph to its rhythm, and let your personality lead the way. With the right mix of tumbling, dance, and performance, your first routine can become a highlight of your gymnastics journey.
