No matter what level you compete at, floor music isn’t just background noise—it sets the pace, mood, and structure of your entire routine.
Below is a coach-tested, editor-approved blueprint for turning raw music into a 90-second performance that breathes, builds, and ends exactly where it should.
Know the Clock Before You Cut
According to the 2025–2028 FIG Code of Points, a women’s floor exercise must not exceed 90 seconds. If any movement or skill lands after 1:30, the gymnast receives an overtime deduction. Even more costly: any element initiated after the time limit earns no difficulty credit.
This 90-second rule also applies to:
- NCAA routines
- USAG Optional Levels (Levels 6–10)
- Xcel Program floor routines
By contrast, Men’s Artistic Gymnastics at the elite level is structured differently. Their floor routines are capped at 70 seconds, and do not include music at all—timing begins with the first movement, just like in women’s.
Timing Starts with Movement—Not Music
One often overlooked detail: the routine clock starts the moment the gymnast makes an intentional movement, not when the music begins. That means if your track has a long intro or dramatic pause at the start, you’re losing precious time.
Editing Tip: Build in a Beat Buffer
- Leave a 0.5-second buffer of silence at the very beginning of your track. This allows the gymnast to start moving and gives the timer an audible cue without rushing the opening.
- Avoid slow fade-outs at the end of your track. Judges may have difficulty determining exactly when the routine ends. Instead, end with a clean, defined chord or beat—something unmistakable that pairs with a final pose.
Every edit you make must respect the clock. Staying under the 90-second limit not only keeps you safe from deductions—it helps you structure a routine with clarity, rhythm, and intention from start to finish.
Give Your Music a Story Arc
Floor music that works in competition follows the same dramatic curve you’d find in a three-act film score:
- Setup – establishes mood and tempo.
- Rising Action – energy builds; tumbling and acro headline.
- Climax & Resolution – the routine’s biggest moment, followed by a decisive finish.
When your music follows this natural arc, your entire routine feels more connected. It helps the gymnast move with purpose and gives the performance structure
The Six-Phase Timeline (Elite/Optional Levels)
This six-phase structure offers a high-performance framework that aligns perfectly with FIG, NCAA, and USAG Optional floor routine expectations.
| Phase | Time | What to Do |
|---|---|---|
| Opening Mark | 0:00–0:05 | Hit a strong still pose on the first beat—show control and confidence. |
| Intro Flourish | 0:05–0:12 | Quick dance burst (hip roll, head whip, turn) to show style and set tone. |
| Pass #1 Build-Up | 0:12–0:25 | Let music build. Use lunge/pivot to flow into your first tumbling pass. |
| Artistic Passage | 0:25–0:35 | Slow things down with expressive leaps, turns, and artistic movement. |
| Pass #2 + Centerpiece | 0:35–1:05 | Show off! Combine dynamic dance and your second pass at peak musical moment. |
| Final Crescendo | 1:05–1:25 | Throw your final pass, land before 1:22, then pose or leap into the ending. |
| Resolution Pose | 1:25–1:30 | Hit your final pose on the last note and freeze for one full second. |
Phase 1: Opening Mark (0:00–0:05)
Purpose: Sets the tone.
Start with a still, confident pose that matches the first sound in your music. Whether it’s a sharp chord, a dramatic swell, or a soft intro, your gymnast’s opening position should say, “I’m ready.” Judges pick up on body language immediately, even before movement begins.
Tip: Keep it clean. No fidgeting, shifting, or soft starts. Hit your position and own it.
Phase 2: Intro Flourish (0:05–0:12)
Purpose: Adds personality without burning energy.
This is a short burst of choreography to introduce the gymnast’s style. It might be a hip roll, a head whip, or a quick turn—something small but sharp, timed to the music’s first phrase.
Tip: This section isn’t about intensity. It’s a musical handshake—just enough to draw the judges in and set the rhythm for what’s coming.
Phase 3: Pass #1 Build-Up (0:12–0:25)
Purpose: Transitions smoothly into your first big skill.
As the music builds, the choreography should do the same. Use directional movements like lunges, turns, or pivot steps to naturally lead into the round-off or hurdle. The goal is to make the first tumbling pass feel like it’s part of the story—not a break in it.
Pro Tip: Don’t rush this. A clean lead-in gives you better control going into the acro line.
Phase 4: Breath & Artistic Passage (0:25–0:35)
Purpose: Gives the routine breathing room and highlights artistry.
Right after the first pass, slow things down. This is a great time for expressive leaps, turns, or a signature pose that shows flexibility and control. It’s also a smart place to catch your breath while still performing.
Pro Tip: Let the music guide the movement. Flow with it—not against it.
Phase 5: Centerpiece + Pass #2 (0:35–1:05)
Purpose: This is the core of your routine—the big middle moment.
Start with a standout dance element, like a split ring or illusion turn, and then launch into your second tumbling pass. The music should hit its peak volume or intensity here. For elite routines, this section often includes front tumbling, because it flows more naturally into choreography after the landing.
Pro Tip: Don’t let the landing be the end of the movement—connect it directly into the next dance beat.
Phase 6: Final Crescendo (1:05–1:25)
Purpose: Builds toward the end.
This is your final push. The music ramps up one more time, setting the stage for your third tumbling pass if you include one. Just make sure you land it before 1:22 so you’re not flirting with the overtime limit. After that, transition into your final pose.
Pro Tip: Even if you’re tired, push through this section with confidence. It’s what people remember most.
Matching Your Timeline to the Competitive Level
From compulsory to college, here’s how to adjust your music timeline to fit the skills, style, and judging expectations.
Compulsory (USAG Levels 1–5)
At this level, the music is pre-chosen and the same for every gymnast. That means the timing, counts, and routine structure are already built into the track.
Your job is to follow the music exactly—hit poses, leaps, and transitions right on cue. Even small timing mistakes can lead to deductions.
Tip: Watch top routines from your level and see how gymnasts stay in sync with the music. Practice holding shapes with control between skills.
Optional (USAG Levels 6–10)
Now you get to choose your own music, which allows for creativity and personal style. But it also means you need to think more carefully about how the music flows with your routine.
Choose music that has strong beats for tumbling and softer moments for dance and breathing. In Level 6, most gymnasts do two tumbling passes; by Level 9 or 10, you’ll need three, spaced out to fit the music naturally.
Tip: Use different diagonals for your passes so you don’t block yourself in the corners. Let the music guide where each big skill goes.
Elite / FIG-Level
Elite routines follow stricter rules under the FIG Code. You must include at least three tumbling passes, high-level dance elements, and clear changes in energy and expression.
At this level, every part of the routine needs to feel connected to the music—not just placed between skills. The music should support your routine’s structure, not just fill time.
Tip: Many elite routines place the second pass on the bars-side diagonal to avoid overlapping pathways and keep the choreography flowing.
NCAA / College Gymnastics
College routines also follow the 90-second rule, but the judging is more focused on performance, expression, and connection with the audience. Gymnasts usually do two or three tumbling passes, and choreography is designed to entertain.
Unlike other levels, lyrics are allowed in NCAA—as long as they’re appropriate. This gives you more options for fun, upbeat, or emotional music.
Tip: Use music with clear beats, pauses, or lyrics that match your choreography. College judges and fans love routines that feel like a performance, not just a list of skills.
Final Word
As gymnasts move up, routines become more creative and complex—but the key to a great floor routine is always the same: use music that helps your performance shine. Whether it’s timed to a compulsory track or built around an elite pass, your timeline should match your level—and tell your story.
