In the United States, the USA Gymnastics (USAG) Women’s Development Program outlines Levels 1 through 10 for female gymnasts. Level 1 is the very first step on that journey, generally geared toward young learners (ages 4–6) but also suitable for any age beginner. The focus is on teaching body shapes, basic coordination, and safety, all while instilling confidence and enjoyment in the sport.
Core Skills in Level 1 Gymnastics
At Level 1, gymnasts learn simple but important movements that serve as building blocks for more complex skills they will encounter in later levels. It’s also a time for gymnasts to gain confidence and begin understanding the basic principles of gymnastics technique.
Here’s a breakdown of the core skills every Level 1 gymnast should focus on:
1. Forward Roll
The forward roll is one of the most basic skills in gymnastics and is crucial for developing body control and spatial awareness. It teaches gymnasts how to roll safely and efficiently, which is important for later skills such as back handsprings and tumbling.
- Skill Focus: Body control, spatial awareness, core strength.
- How to Perform: Start in a standing position, bend down to touch the floor, tuck your chin, and roll forward while keeping the body tucked tightly. Land back on your feet in a standing position.
2. Back Roll
The back roll is similar to the forward roll but involves rolling backward. This skill is important for building confidence in backward movement, which is a key component in advanced gymnastics skills like back handsprings and back tucks.
- Skill Focus: Flexibility, coordination, back and shoulder strength.
- How to Perform: Start sitting on the floor with legs extended. Place your hands on the floor next to your head, tuck your chin, and roll backward. Finish the movement by coming back to a seated position or standing.
3. Handstand
The handstand is a pivotal skill in gymnastics that helps build upper body strength and balance. It serves as the foundation for more advanced moves such as handstand walks, handstand push-ups, and various tumbling sequences.
- Skill Focus: Balance, upper body strength, body alignment.
- How to Perform: Stand tall with arms raised overhead. Step into a lunge, then place your hands on the floor and kick your legs up, keeping them straight and in line with your body. Hold the position briefly before gently coming down.
4. Cartwheel
The cartwheel is a classic gymnastics skill that teaches coordination and body control while moving laterally. It’s important for building strength in the arms, shoulders, and core, and it’s a precursor to more dynamic moves like round-offs and aerials.
- Skill Focus: Coordination, flexibility, arm and core strength.
- How to Perform: Start in a standing position, reach your arms overhead, and lunge forward. As you kick your legs up and over, your body should form a straight line in the air. Land one foot at a time and return to standing.
5. Bridge
The bridge is a back-bending skill that helps gymnasts develop flexibility in the back, shoulders, and hips. It’s crucial for later skills such as back handsprings and back tucks, as it helps with strength and flexibility in the back.
- Skill Focus: Flexibility, back strength, body control.
- How to Perform: Lie on your back with your knees bent and feet flat on the floor. Place your hands by your ears and press up, lifting your chest and hips off the ground. Arch your back while keeping your arms straight. Hold the position and then slowly lower yourself back to the floor.
6. Balance Beam Basics
At Level 1, gymnasts learn how to walk and balance on the beam, focusing on stability and proper form. These exercises are essential for building confidence and improving balance, which is crucial for later, more complex skills on the beam.
- Skill Focus: Balance, body awareness, focus.
- How to Perform: Start by standing on the beam with feet together. Walk slowly, keeping the body aligned and arms out to the sides for balance. Eventually, gymnasts will practice poses and small jumps.
7. Jumping and Leaping
Basic jumps and leaps help gymnasts develop explosive strength and coordination. These skills form the foundation for more advanced vaulting, tumbling, and floor routines.
- Skill Focus: Coordination, leg strength, and explosive power.
- How to Perform: For a basic jump, begin by standing tall and then squat slightly before jumping into the air with arms extended overhead. For a leap, practice jumping off one leg and reaching the other leg forward, forming a split in the air.
8. Tuck Position (for Tumbling)
Learning the tuck position is essential for developing proper body form during tumbling and other advanced gymnastics skills. The tuck is used in flips, rolls, and various acrobatic movements to create a compact position that allows for better rotation in the air.
- Skill Focus: Core strength, body control, and agility.
- How to Perform: When performing a flip or back handspring, draw your knees to your chest, hold them with your arms, and keep your body in a compact shape. This tight tuck allows for faster rotation.
9. Conditioning Exercises
Strength, flexibility, and endurance are all developed through conditioning exercises at Level 1. These exercises help gymnasts improve their overall fitness and prevent injuries as they progress to more advanced skills. Core exercises, such as planks, sit-ups, push-ups, and leg lifts, are essential.
- Skill Focus: Full-body strength, endurance, flexibility.
- How to Perform: Incorporate exercises such as planks, squats, lunges, and leg raises into practice to build muscle and improve stability.
Level 1 Gymnastics Skills on Apparatus
In Level 1 gymnastics, athletes begin learning the basic skills needed to perform on the four primary apparatuses: vault, uneven bars, balance beam, and floor exercise. Here’s a look at what’s covered:
Level 1 Gymnastics Skills On Floor
The floor exercise combines tumbling, leaps, jumps, and choreography. At Level 1, gymnasts learn basic tumbling skills and sequences while focusing on improving flexibility, strength, and coordination. The key skills included in the Level 1 floor routine are:
- Forward and Backward Rolls: As a foundational skill, gymnasts practice both forward and backward rolls on the floor to build coordination and awareness of their body in motion.
- Cartwheels: The cartwheel is a key floor skill at Level 1, as it introduces the gymnast to lateral movement and body control. It teaches coordination between the hands and legs and the ability to control the body through rotation.
- Handstands: Gymnasts begin practicing handstands on the floor, either with the assistance of a coach or a wall for support. At this stage, the goal is to develop upper body strength, balance, and body alignment.
- Basic Jumps and Leaps: Level 1 gymnasts practice basic jumps, such as tuck jumps and split jumps, to build flexibility and strength. They also begin learning simple leaps that incorporate height and movement through the air.
- Simple Combinations: Gymnasts start combining forward rolls, cartwheels, and jumps into short sequences or routines to practice transitioning between skills and maintaining fluidity in their movements.
- Dismounts: Gymnasts practice simple dismounts at the end of their floor routines. These may involve a basic roll or jump, helping gymnasts learn how to end a routine with control and precision.
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:
- Mounting the Bars: At this level, gymnasts learn how to mount the bars safely. The most basic mount at Level 1 is the step-up mount, where gymnasts step onto the lower bar and swing their legs over to sit on the bar.
- Swinging (Kip or Swinging Skills): Gymnasts practice small, controlled swings while hanging from the bars. The focus is on body control and using the arms and shoulders to generate motion, rather than relying on excessive movement of the legs or torso.
- Front and Back Support: At this level, gymnasts learn how to hold themselves in a stable front or back support position while seated or hanging. This helps develop core strength and grip, which are critical for later skills like the kip and release moves.
- Dismounts (Simple Tuck or Pike Dismounts): Gymnasts practice simple dismounts, such as a tucked somersault or a pike, where they leap or flip off the bars and land on the mat below. These early dismounts help gymnasts become comfortable with controlled exits from 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 on a narrow surface. At Level 1, gymnasts focus on basic skills that help them develop balance and poise while on the beam.
- Mounting the Beam: Gymnasts begin by practicing simple mounts onto the beam, often using a step-up technique or a jump to place one foot onto the beam while maintaining balance.
- Walking the Beam: At this level, gymnasts focus on walking along the beam with feet in a straight line. They practice maintaining body alignment and focus while walking, developing a strong sense of balance. Arms are held out to the sides for extra stability.
- Simple Poses and Jumps: Gymnasts will also practice basic balance poses like the arabesque (one leg extended behind) and passe (one leg bent and lifted). These help develop strength and control. They may also practice small jumps, such as a straight jump, on the beam, which builds confidence for later skills.
- Dismounts (Simple Jump or Step Off): Gymnasts practice basic dismounts from the beam, including a small jump off or a controlled step down. This teaches gymnasts how to exit the beam safely and gracefully.
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
The vault introduces gymnasts to explosive power and speed, with a focus on controlled landings. At Level 1, the vault is typically done using a springboard or a low vault table to ensure safety and build confidence.
- Run and Jump onto the Vault Table: Gymnasts practice running down the runway, jumping onto the springboard, and using their arms and legs to propel themselves onto the vault table. This helps them develop the basic technique for more complex vaults.
- Straight Jump or Pike Jump: The gymnast uses a springboard to jump onto the vault table and execute a simple straight jump or pike position. In the pike jump, the legs are straight but bent slightly at the hips, which begins to develop control over the body during airborne movements.
- Controlled Landing: After the jump, the gymnast works on landing softly with knees slightly bent, absorbing the shock of the landing to avoid injury. This is a critical skill that lays the groundwork for vaults at higher levels.
Mastery of this skill lays the groundwork for more advanced vaults in higher levels.
Level 1 Gymnastics: What to Expect in Practice
Gymnastics practice at Level 1 typically lasts about an hour or more, depending on the gym’s schedule. During this time, gymnasts will rotate through different stations where they work on specific skills such as tumbling, balance beam, bars, and vault. Coaches will provide guidance on improving technique and building strength.
It’s also common for gymnasts to engage in fun drills that make practice enjoyable and challenging. In addition to the physical work, gymnasts are often taught about the importance of sportsmanship, teamwork, and setting goals.
Progressing to the Next Level
Once gymnasts become proficient in their Level 1 skills, they will be ready to move on to Level 2, where they will refine their basic skills and begin performing more complex routines. However, progression through the levels requires a combination of consistent practice, a positive attitude, and determination.
Some key factors that influence progression include:
- Consistent practice and mastery of Level 1 skills.
- Improvements in flexibility, strength, and coordination.
- A willingness to learn and listen to coaching feedback.
In summary, Level 1 gymnastics focuses on building the fundamental skills necessary for young athletes to develop strength, flexibility, coordination, and body awareness. These foundational skills across various apparatuses provide a solid base for progression to higher levels in the sport.