Level 1 Gymnastics Skills: What Every Beginner Needs to Know

Level 1 gymnastics is the starting point for many young gymnasts in the USA Gymnastics Junior Olympic (JO) Program. It introduces children to the sport, helping them build essential skills and confidence. Though it’s a non-competitive level, the fundamental movements learned here are crucial for higher levels.

The Purpose of Level 1 Gymnastics

Level 1 is designed for young children, typically around 4 to 7 years old, who are new to gymnastics. This level focuses on basic strength, flexibility, coordination, and body awareness. It introduces simple skills on each apparatus—vault, bars, beam, and floor—while teaching gymnasts how to control their bodies and build a strong foundation.

Level 1 is often taught in recreational classes, and gymnasts may spend only a short time at this level before progressing to Level 2. The emphasis is on developing motor skills, body alignment, and basic techniques.

Core Skills in Level 1 Gymnastics

Each apparatus has a few foundational skills that help young gymnasts develop basic abilities, balance, and strength. Here’s a look at what’s covered:

Level 1 Gymnastics Skills On Floor

In Level 1 gymnastics, the floor exercise focuses on developing fundamental skills that establish a strong foundation for more advanced movements. The key skills included in the Level 1 floor routine are:

1. ¾ Handstand: The gymnast kicks up to a handstand position, reaching approximately three-quarters of the full handstand height, and then steps down to a lunge.

2. Cartwheel: A lateral rotation of the body with hands and feet touching the floor in succession, finishing in a lunge position.

3. Backward Roll: From a standing position, the gymnast squats down, tucks the head, and rolls backward over the shoulders, returning to a standing position.

4. Candlestick: The gymnast lies on the back, lifts the legs and hips vertically, supporting the lower back with the hands, creating a straight line from shoulders to toes.

5. Forward Roll: Starting from a standing position, the gymnast bends forward, places hands on the floor, tucks the head, and rolls forward over the shoulders, returning to a standing position.

6. Walking Steps: The gymnast performs walking steps, first with the bad foot in coupé, then with the good foot in coupé.

7. Forward Passé Balance: The gymnast balances on one leg with the opposite foot placed at the knee of the supporting leg, maintaining an upright posture.

The routine comprises a series of basic elements performed in a specific sequence, emphasizing proper form, control, and technique. Mastery of these elements is crucial, as they serve as the building blocks for more complex skills in higher levels of gymnastics.

Level 1 Gymnastics Bar Skills

In Level 1 gymnastics, the bar routine focuses on developing fundamental skills that build upper body strength, coordination, and confidence. The essential elements of a Level 1 bar routine include:

1. Pullover: The gymnast begins from a standing position, grasps the bar, and pulls their body up and over to achieve a front support position. This move requires upper body strength and introduces the concept of rotating around the bar.

2. Cast: From the front support position, the gymnast pushes their hips away from the bar, lifting the legs slightly behind. This movement is crucial for developing the strength and technique needed for more advanced bar skills.

3. Back Hip Circle: Starting in the front support position, the gymnast leans forward, then swings their legs backward, rolling their hips around the bar in a full circle, returning to the front support. This skill enhances coordination and control.

4. Sole-Circle Dismount or Underswing Dismount: To safely dismount, the gymnast performs either a sole-circle, where one foot remains in contact with the bar while circling downward, or an underswing, where they swing beneath the bar before releasing to land. These dismounts teach proper technique for exiting the apparatus.

Mastery of these skills is essential for progression to more advanced levels, as they lay the groundwork for complex bar routines.

Level 1 Gymnastics Beam Skills

In Level 1 gymnastics, the balance beam routine introduces athletes to fundamental skills that develop balance, coordination, and confidence. The essential elements of a Level 1 beam routine include:

1. Jump to Front Support Mount: The gymnast jumps to a front support position on the beam, initiating the routine with control and stability.

2. Arabesque to 30 Degrees: While standing on one leg, the gymnast extends the other leg backward to a 30-degree angle, maintaining balance and proper body alignment.

3. Needle Kick: From a standing position, the gymnast performs a forward bend, lifting one leg upward and backward, resembling a needle shape, emphasizing flexibility and balance.

4. Relevé Lock Stand: The gymnast rises onto the balls of the feet (relevé) with feet together, demonstrating control and poise.

5. Stretch Jump: A vertical jump with arms extended overhead, focusing on height and a controlled landing.

6. Cartwheel to 3/4 Handstand Dismount: The gymnast executes a cartwheel, transitioning into a three-quarter handstand before dismounting off the side of the beam, showcasing coordination and strength.

Mastery of these foundational skills is crucial for progression to higher levels in gymnastics. They establish the necessary balance and technique required for more advanced beam routines.

Level 1 Gymnastics Vault Skills

In Level 1 gymnastics, the vault event focuses on introducing gymnasts to the fundamental aspects of vaulting, emphasizing proper technique, body alignment, and controlled landings. The primary vault skill required at this level is:

Stretch Jump onto Mat, then Kick to Handstand and Fall to Flat Back

This sequence involves the following steps:

1. Approach and Takeoff: The gymnast performs a controlled run towards a springboard, executing a proper hurdle onto the board to generate upward momentum.

2. Stretch Jump onto Mat: From the springboard, the gymnast performs a stretch jump onto a raised mat stack, focusing on maintaining a straight body line with arms extended overhead.

3. Kick to Handstand: Upon landing on the mat stack, the gymnast immediately kicks up into a handstand position, emphasizing a tight, straight body alignment.

4. Fall to Flat Back: From the handstand, the gymnast allows the body to fall in a controlled manner to a flat back position on the mat, ensuring a safe and stable landing.

This progression is designed to develop the gymnast’s understanding of body positioning and control during the vault. Mastery of this skill lays the groundwork for more advanced vaults in higher levels.

Progression Beyond Level 1

As gymnasts gain confidence and master the basic movements in Level 1, they are ready to progress to Level 2. Level 2 introduces more skills on each apparatus and challenges gymnasts with slightly more complex techniques. Level 1 provides a strong foundation that makes this transition easier and safer.

How To Do Gymnastics For Beginners At Home Level 1

Starting gymnastics at home can be a fun and accessible way to learn foundational skills and prepare for more advanced gymnastics training.

While it’s essential to have proper guidance and prioritize safety, many Level 1 skills can be practiced safely with minimal equipment and enough open space. Here’s a beginner’s guide for practicing Level 1 gymnastics at home.

1. Preparing Your Space and Equipment

• Choose a Safe Area: Find a room or outdoor space with enough room to move freely. A soft mat or yoga mat is ideal for cushioning movements.
• Wear Comfortable Clothing: Gymnastics requires flexibility and freedom of movement, so wear snug, stretchy clothing like leggings or leotards.
• Stay Supervised: If possible, have someone nearby for guidance and support, especially when trying new skills.

2. Basic Warm-Up and Stretching

Start every session with a good warm-up and stretch to prevent injuries. Here’s a simple warm-up:

Jumping Jacks or High Knees: Do 2–3 minutes of cardio to get your heart rate up.

Stretching:

• Forward Bend: Reach for your toes to stretch your hamstrings.
• Arm Circles: Swing your arms in small circles, then gradually widen them.
• Straddle Stretch: Sit on the floor in a wide straddle and reach toward each leg.
• Bridge Practice: Lie on your back, push up onto your hands and feet, creating a bridge shape to build shoulder flexibility.

3. Level 1 Floor Skills to Practice at Home

Forward Roll

• How to Do It: Start in a crouched position with your hands on the floor. Tuck your chin to your chest and roll forward over your shoulders. Try to land sitting or standing up.
• Tip: Practice on a soft surface and keep your movements slow and controlled.

Backward Roll

• How to Do It: From a crouched position, roll backward, keeping your chin tucked and pushing with your hands to complete the roll.
• Tip: Focus on maintaining a rounded back and avoid putting pressure on your neck.

Cartwheel

• How to Do It: Stand sideways with one foot in front of the other. Place your hands on the floor, kicking your legs up and over in a wide, circular motion, landing on your opposite foot.
• Tip: Practice first with your hands on the floor in front of you and gradually work on kicking higher.

Stretch Jump

• How to Do It: Stand with your arms up, then jump straight up while maintaining a straight body and arms extended overhead.
• Tip: Focus on controlled landings, landing softly with bent knees.

4. Level 1 Beam Skills Adapted for Home

While you may not have a beam at home, you can still practice balance-related skills on the floor. Use a line on the ground or a piece of tape to simulate the beam.

Walking Forward and Backward

• How to Do It: Walk heel-to-toe along a line, both forward and backward, while maintaining good posture.
• Tip: Keep your arms out for balance, and focus on keeping a straight line.

Pivot Turns

• How to Do It: Stand on the line, lift onto the balls of your feet, and make a half-turn.
• Tip: Start slowly and focus on balance, gradually increasing speed as you gain confidence.

Arabesque

• How to Do It: Balance on one leg with your other leg extended behind you. Aim to hold this position for a few seconds.
• Tip: Keep your core tight and arms out for stability.

5. Core Strength and Flexibility Exercises

These exercises build the core and flexibility needed for gymnastics:

• Planks: Hold a plank position for 15–30 seconds to strengthen your core.
• Hollow Body Hold: Lie on your back with arms and legs lifted slightly off the floor, pressing your lower back into the ground. Hold for 10–20 seconds.
• Splits: Work on flexibility by practicing splits with your legs extended on either side. Only go as far as is comfortable and hold each stretch for 15–30 seconds.

6. Practice Safety and Know Your Limits

It’s essential to take things slow, especially when practicing gymnastics at home without equipment or a coach. Remember:

• Use a soft surface to cushion landings.
• Take breaks and listen to your body.
• Practice regularly to build strength, flexibility, and confidence gradually.

Starting gymnastics as a beginner at home allows you to develop basic skills safely and at your own pace. Once you feel comfortable, consider joining a gymnastics class to learn more advanced skills and enjoy the full gymnastics experience!