Level 3 is an intermediate level in the USA Gymnastics (USAG) developmental program. It bridges the gap between the introductory Level 1 and the more advanced Level 4. At this stage, gymnasts are expected to demonstrate improved technique, increased strength, and better coordination. The routines become more dynamic, incorporating additional skills and transitions.
Age and Prerequisites
Typically, gymnasts enter Level 3 around the ages of 6 to 8, depending on their progression and training frequency. Before advancing to Level 3, gymnasts should have a solid grasp of Level 1 and 2 skills, including basic tumbling, balance beam, and floor exercises.
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Key Skills for Vault at Level 3
Vault is one of the most dynamic events in gymnastics, requiring speed, power, and technique. At Level 3, gymnasts begin to learn more advanced vaults compared to Level 2. While the handstand flatback vault remains a key component of Level 3, gymnasts also begin working on other vaults that require greater skill.
1. Handspring Vault
The Handsprint Vault is a significant upgrade from the handstand flatback vault. It requires a gymnast to perform a handspring on the vault table, where they push off the table with their hands and perform a flip before landing on the mat.
Execution of the Handspring Vault:
- Approach: Begin with a strong, fast run, building momentum.
- Vault Table Contact: Place both hands on the vault table and push off with power.
- Handspring Execution: As the hands touch the table, the gymnast kicks their legs up and flips over, pushing off the table and rotating their body in the air.
- Landing: The gymnast lands on both feet, absorbing the impact with slightly bent knees.
What to Practice:
- Speed and power in the approach.
- Timing of the push off the vault table.
- Smooth execution of the flip and controlled landing.
2. Handstand Flatback Vault (Refinement)
While still essential at this level, the Handstand Flatback Vault is refined to improve execution. Gymnasts need to focus on achieving more height and perfecting their body alignment in the handstand position to ensure a clean and controlled landing.
What to Practice:
- Pushing off with more power from the vault table.
- Engaging the core during the handstand phase.
- Landing with a more controlled, softer impact.
Key Skills for Uneven Bars at Level 3
Uneven bars require a combination of strength, control, and fluidity. At Level 3, gymnasts begin working on more advanced swings, transitions, and mounts. The goal is to develop a smooth routine that flows from one skill to the next while demonstrating strength and control.
1. Pullover with Cast to Front Support
The Pullover with Cast to Front Support is a key skill at Level 3, as it introduces gymnasts to more complex transitions on the bars. This move begins with a pullover, followed by a cast to front support.
Execution of the Pullover with Cast to Front Support:
- Pullover: Begin by hanging from the bar and pulling the body up toward the bar. Flip the legs over and land in a front support position.
- Cast: From the front support, push down on the bar and swing the body upward, aiming to reach a hollow body position before returning to the front support.
What to Practice:
- Upper body strength for the pullover.
- Timing and body control for the cast.
- Smooth transitions from one skill to the next.
2. Back Hip Circle
The Back Hip Circle is a foundational skill for bar work and involves swinging the legs around the bar while maintaining control.
Execution of the Back Hip Circle:
- Swing: Start by swinging the legs forward from a hanging position.
- Circle: Use the hips to lead the swing and rotate the legs over the bar. Finish in a front support position.
What to Practice:
- Swinging from the hips to generate momentum.
- Keeping the body straight and legs together during the circle.
- Ensuring fluidity between the swing and the rotation.
3. Glide Swing
The Glide Swing is an important skill for building strength and control while maintaining momentum on the bars.
Execution of the Glide Swing:
- Starting Position: Begin from a front support position on the bar.
- Glide: Swing the legs forward and back, keeping the body tight and controlling the motion.
- Return to Front Support: After swinging, return to the front support position with smooth control.
What to Practice:
- Timing the swing to build momentum.
- Engaging the core and arms to control the motion.
- Improving body alignment during the swing.
Key Skills for Balance Beam at Level 3
Balance beam requires a unique blend of strength, flexibility, and focus. At Level 3, gymnasts continue to improve their mount, balance, and dismount techniques while adding more complexity to their routines.
1. Split Leap (Refinement)
The Split Leap is a key element of the beam routine. At Level 3, gymnasts are expected to achieve a full split position in the air, demonstrating flexibility, control, and balance.
Execution of the Split Leap:
- Jump: Push off the beam with both feet.
- Split Position: Extend one leg forward and the other backward to achieve a split position in mid-air.
- Landing: Land back on the beam with feet together, maintaining balance.
What to Practice:
- Improving flexibility to achieve a full split.
- Developing strength for a higher, controlled jump.
- Maintaining balance during the landing.
2. Arabesque
The Arabesque is a balance skill where the gymnast extends one leg behind them while keeping the other leg on the beam.
Execution of the Arabesque:
- Starting Position: Stand tall on the beam.
- Extension: Lift one leg behind the body, keeping the other leg straight on the beam.
- Balance: Hold the position with arms extended for added stability.
What to Practice:
- Developing core strength to hold the arabesque position.
- Improving flexibility in the hips and back for a higher extension.
- Focusing on balance and body alignment during the hold.
3. Jump Mounts and Dismounts
At Level 3, gymnasts begin working on more complex Jump Mounts and Dismounts on the balance beam. These require greater control, timing, and body awareness.
Execution of Jump Mount and Dismount:
- Mount: Use a jump to get onto the beam, landing securely with balance.
- Dismount: Perform a jump or a series of movements to dismount, landing on the floor safely.
What to Practice:
- Timing the jump to ensure a clean mount.
- Improving strength and flexibility for the dismount.
- Practicing safe and controlled landings.
Key Skills for Floor Exercise at Level 3
Floor exercise is one of the most creative and expressive aspects of gymnastics, combining tumbling, jumps, and dance elements into a dynamic routine. At Level 3, gymnasts continue refining their tumbling skills and start to build more complex routines.
1. Back Handspring
The Back Handspring is a critical tumbling skill at Level 3, requiring strength, coordination, and control.
Execution of the Back Handspring:
- Starting Position: Begin in a standing position with arms extended overhead.
- Tumble Backwards: Kick the legs back and place the hands on the floor in a quick, controlled motion.
- Return to Standing: Push off the floor with the hands and flip the legs around to land back on the feet.
What to Practice:
- Building upper body and core strength to support the flip.
- Timing the hand placement and push-off to ensure a smooth movement.
- Maintaining proper body alignment during the handspring.
2. Roundoff
The Roundoff is a skill that transitions from a cartwheel-like motion into a powerful spring off the floor.
Execution of the Roundoff:
- Starting Position: Begin with arms extended and feet together.
- Flip Motion: Perform a cartwheel, but rotate the body to face the opposite direction as you push off the floor with both feet.
- Landing: Land facing the opposite direction from the starting position, with feet together.
What to Practice:
- Perfecting the technique of the cartwheel to ensure a smooth transition.
- Building strength for a powerful push-off.
- Focusing on landing with control and maintaining balance.
Conclusion
Level 3 gymnastics is an exciting and challenging stage in a gymnast’s journey. It focuses on building strength, flexibility, and precision while refining basic skills and introducing more complex movements. Gymnasts who continue to work hard and refine their technique at this level will be well-prepared for the challenges of Level 4 and beyond.
