The Xcel program, developed by USA Gymnastics, is designed to provide a competitive platform for gymnasts of varying skill levels. It caters to athletes who may not be pursuing the elite or Junior Olympic track but still want to experience the thrill of competition and showcase their talents.
The program is divided into five levels: Bronze, Silver, Gold, Platinum, and Diamond, each with its own set of requirements and challenges.
Contents
Bronze Level: Building the Foundation
The Bronze level is the first step for aspiring gymnasts, where they build a solid foundation of basic skills and movements essential for progressing in the sport. It’s often viewed as a learning phase where young athletes explore different areas of gymnastics while developing their physical abilities and confidence.
Core Skills at Bronze Level:
- Vault:
- Straight Jump: Gymnasts learn to jump with proper technique, including arm swing, leg extension, and controlled landing.
- Squat On/Off: This skill involves squatting onto the vault table and then springing off with a controlled push from the hands.
- Handstand Flatback: Gymnasts develop the strength and balance needed to hold a handstand on the vault table and then perform a controlled back flip dismount.
- Bars:
- Pullover: This skill involves pulling the body up and over the bar, demonstrating upper body strength and coordination.
- Back Hip Circle: Gymnasts learn to swing their hips around the bar in a circular motion, developing core strength and body awareness.
- Cast: This skill involves swinging the legs forward and then releasing the bar to achieve a momentary handstand position, showcasing coordination and timing.
- Beam:
- Walk: Gymnasts practice walking forward, backward, and sideways on the beam, developing balance and coordination.
- Leap: Gymnasts learn various types of leaps, such as straddle leaps and split leaps, which require flexibility and leg strength.
- Jump: Gymnasts practice different types of jumps, such as tuck jumps and split jumps, which require power and coordination.
- Handstand: Gymnasts work on holding a handstand on the beam, developing core strength and balance.
- Floor:
- Forward Roll: This skill involves rolling forward on the floor, demonstrating body control and spatial awareness.
- Backward Roll: This skill involves rolling backward on the floor, requiring flexibility and coordination.
- Cartwheel: This dynamic skill involves rotating sideways with hands and feet touching the ground alternately, showcasing agility and coordination.
- Handstand: Gymnasts develop the strength and balance needed to hold a handstand on the floor.
- Bridge: This skill involves arching the back while supporting the body with hands and feet, developing flexibility and core strength.
At the Bronze level, coaches prioritize teaching proper technique and form rather than jumping into difficult skills. The Bronze level is also about helping young athletes gain confidence and enjoy gymnastics. This positive approach helps them feel proud of their progress and eager to keep learning and improving.
Silver Level: Stepping Up the Challenge
The Silver level represents a key step forward in a gymnast’s journey, building on the foundational skills learned in Bronze. At this level, athletes face more challenging and dynamic routines. The focus shifts from mastering basic movements to executing them with greater precision and fluidity.
Core Skills at Silver Level
- Vault:
- Handspring Vault: This skill involves performing a handspring onto the vault table, followed by a push-off and controlled landing. It demands upper body strength, core engagement, and spatial awareness.
- Straddle Over Vault: Gymnasts learn to jump over the vault table with legs in a straddle position, demonstrating flexibility and power.
- Bars:
- Kip Cast: This skill involves swinging the legs up and then aggressively kicking them back to generate momentum, leading to a momentary handstand position. It requires core strength, timing, and coordination.
- Clear Hip Circle: Gymnasts execute a back hip circle with a clear separation between the hips and the bar, showcasing control and flexibility.
- Back Handspring: This dynamic skill involves flipping backward onto the hands and then pushing back to a standing position, requiring core strength and spatial awareness.
- Beam:
- Back Walkover: This skill involves bending backward and walking the feet over the head, demonstrating flexibility and balance.
- Handstand Sequence: Gymnasts perform a series of movements while holding a handstand on the beam, showcasing core strength and control.
- Leap with Full Leg Split: Gymnasts execute leaps with legs extended in a full split position, demonstrating flexibility and leg strength.
- Floor:
- Round-off: This skill involves performing a cartwheel with a half-twist, leading to a back handspring setup. It demands coordination, agility, and power.
- Back Handspring: Gymnasts perform a backward flip onto the hands and then push back to a standing position, requiring core strength and spatial awareness.
- Connected Tumbling Passes: Gymnasts link multiple tumbling skills together, showcasing fluidity and power.
At the Silver level, coaches prioritize refining skills with more precision and smoothness. Gymnasts are encouraged to concentrate on details like pointed toes, extended legs, and controlled landings.
Gold Level: Refinement and Precision
The Gold level marks an important stage in a gymnast’s development, where the focus shifts from acquiring new skills to perfecting and refining those already learned. At this level, athletes show a high degree of skill and control, balancing artistry and precision with athletic ability. Routines become more fluid and expressive, highlighting the gymnast’s grace and technical mastery.
Core Skills at Gold Level:
- Vault:
- Yurchenko Vault: This advanced vault involves performing a round-off onto the springboard, followed by a back handspring onto the vault table and a push-off into a salto. It requires power, timing, and spatial awareness.
- Advanced Handspring Variations: Gymnasts execute handspring vaults with additional twists or flips, demonstrating increased complexity and control.
- Bars:
- Giant Swings: This skill involves circling the bar with fully extended body, generating momentum for release moves and dismounts. It requires core strength, timing, and rhythm.
- Release Moves: Gymnasts learn to release the bar and perform aerial maneuvers, such as back flips or twists, before regrasping. This demands courage, timing, and spatial awareness.
- Pirouetting Combinations: Gymnasts link multiple pirouettes together on the bar, showcasing flexibility, balance, and coordination.
- Beam:
- Aerial Cartwheel: This dynamic skill involves performing a cartwheel without touching the beam with hands, showcasing agility and core strength.
- Back Handspring Series: Gymnasts connect multiple back handsprings on the beam, demonstrating power, control, and balance.
- Dance Elements: Gymnasts incorporate choreographed dance movements into their beam routines, adding artistry and expression.
- Floor:
- Advanced Tumbling Passes: Gymnasts execute complex tumbling passes with multiple flips and twists, showcasing power, flexibility, and control.
- Choreography and Artistry: Floor routines become more expressive and artistic, incorporating dance elements and musicality.
The Gold level encourages gymnasts to develop their artistry and expression. Routines become more than just a series of skills; they tell a story through movement, music, and choreography. Gymnasts learn to connect with the audience and convey emotions through their performance.
Platinum Level: Pushing the Boundaries
The Platinum level represents a major advancement in a gymnast’s skill and difficulty. At this stage, athletes push their limits. This level highlights a gymnast’s dedication and passion for the sport.
Core Skills at Platinum Level
- Vault:
- Advanced Yurchenko Vaults with Twists and Multiple Flips: Gymnasts execute complex Yurchenko vaults, incorporating twists and multiple flips, showcasing power, spatial awareness, and control.
- Bars:
- Complex Release Moves: Gymnasts perform challenging release moves, such as full-twisting layouts or double back flips, demanding exceptional timing, courage, and spatial awareness.
- Intricate Pirouetting Combinations: Gymnasts execute complex pirouetting combinations, linking multiple pirouettes with variations in leg position and direction, showcasing flexibility, balance, and coordination.
- High-Flying Dismounts: Gymnasts perform impressive dismounts, often involving multiple flips and twists, demonstrating power, control, and precision.
- Beam:
- Back Handspring Layouts: Gymnasts perform back handsprings followed by a layout position, showcasing flexibility, power, and control.
- Full-Twisting Layouts: Gymnasts execute layouts with a full twist, demanding exceptional core strength, spatial awareness, and timing.
- Intricate Acrobatic Sequences: Gymnasts link multiple acrobatic skills together on the beam, showcasing agility, balance, and coordination.
- Floor:
- Power Tumbling Passes with Multiple Flips and Twists: Gymnasts execute dynamic tumbling passes with multiple flips, twists, and challenging combinations, demonstrating power, flexibility, and control.
- Artistry and Expression: Floor routines continue to evolve with greater emphasis on artistry and expression, incorporating intricate choreography and musicality.
At the Platinum level, coaches stress the importance of balancing power with control. Gymnasts are encouraged to perform skills with both energy and precision, highlighting their athletic strength and technical skill. This combination is key to achieving top scores and delivering impressive, memorable performances.
Diamond Level: Reaching the Pinnacle
The Diamond level is the highest achievement in the Xcel program, reserved for gymnasts who have mastered a wide range of advanced skills and have a deep understanding of the sport. Routines at this level are breathtaking, blending power, grace, and artistry in a way that impresses both audiences and judges.
Core Skills at Diamond Level
- Vault:
- The Most Challenging Yurchenko Vaults with Multiple Twists and Flips: Gymnasts execute the most complex and demanding Yurchenko vaults, incorporating multiple twists and flips, demonstrating unparalleled power, spatial awareness, and control.
- Bars:
- The Most Complex Release Moves: Gymnasts perform the most challenging release moves, pushing the boundaries of aerial acrobatics with intricate twists, flips, and combinations. These moves demand exceptional timing, courage, and spatial awareness.
- Intricate Pirouetting Combinations with Unique Variations: Gymnasts execute pirouetting combinations that are both technically demanding and aesthetically pleasing, incorporating unique variations in leg position, direction, and timing.
- Breathtaking Dismounts with Multiple Flips and Twists: Gymnasts perform dismounts that leave audiences in awe, often involving multiple flips, twists, and daring combinations, showcasing power, control, and precision.
- Beam:
- The Most Difficult Acrobatic Sequences: Gymnasts execute acrobatic sequences that push the limits of human capability, incorporating full-twisting layouts, multiple back handsprings, and intricate combinations of skills. These sequences demand exceptional balance, flexibility, and mental focus.
- Floor:
- The Most Dynamic and Challenging Tumbling Passes: Gymnasts perform tumbling passes that are both powerful and graceful, incorporating multiple flips, twists, and challenging combinations. These passes showcase exceptional athleticism, control, and artistry.
- Expressive Choreography and Artistry: Floor routines at the Diamond level are a true testament to a gymnast’s artistry and expression. They incorporate intricate choreography, musicality, and emotional depth, creating a performance that is both captivating and memorable.
Gymnasts who reach the Diamond level become role models and leaders in the gymnastics world. Their dedication, perseverance, and love for the sport inspire younger athletes. They show how gymnastics can transform lives and prove that amazing things can be achieved through hard work and determination.
Xcel Levels vs Junior Olympic Levels
The Xcel Program and Junior Olympic Program offer distinct pathways for gymnasts with different goals and commitment levels.
Junior Olympic (JO) Program
The JO program, now renamed the Development Program, is a more structured and rigorous pathway aimed at gymnasts who wish to pursue high-level competition, including college gymnastics or elite levels.
- Skill Level: The JO program is designed to prepare gymnasts for higher levels of competition, with athletes moving through levels as they meet increasingly difficult skill and performance standards.
- Levels: 1 to 10, with Level 10 being the highest before entering elite gymnastics.
- Focus: Mastery of progressively more difficult skills, precision, and high-performance standards.
- Commitment: Requires a significant time investment with intensive training and higher-level competitions.
- Routines: JO routines are more standardized, with strict guidelines for skills, execution, and difficulty. Levels 1-5 have compulsory routines, while Levels 6-10 have optional routines, allowing gymnasts to customize them to an extent.
Xcel Program
The Xcel program is designed to provide a more flexible and accessible competitive experience for gymnasts of all ages and skill levels. It allows gymnasts to participate in competitions without the intense time commitment required for the JO program. Xcel is ideal for athletes who want a competitive experience but may not aspire to compete at the elite level.
- Levels: Bronze, Silver, Gold, Platinum, and Diamond
- Focus: Flexibility in routines and skill requirements, focusing on fun, progression, and enjoyment of the sport.
- Commitment: Typically involves fewer practice hours and a more relaxed competitive environment.
- Routines: Gymnasts have some freedom to customize routines to highlight their strengths, and the requirements are more lenient compared to JO.
- Skill Level: Xcel athletes range from beginners (Bronze) to advanced gymnasts (Diamond), but the program is less demanding than JO in terms of difficulty and intensity.
| Feature | Xcel Levels | JO Levels |
|---|---|---|
| Levels | Bronze, Silver, Gold, Platinum, Diamond | 1-10 |
| Flexibility | High: Routines tailored to individual strengths | Low: Standardized routines with strict requirements |
| Skill Progression | Self-paced | Structured, must master skills to advance |
| Training Intensity | Moderate | High |
| Competition Focus | Fun, personal growth, showcasing skills | Precision, execution, competitive success |
| Goal | Enjoyment, skill development, competitive experience | Elite gymnastics, potential for Olympic level |
Choosing the Right Path
The choice between the Xcel and JO programs ultimately depends on the individual gymnast’s goals, commitment level, and personal preferences.
- The Xcel program is an excellent choice for athletes who want to enjoy gymnastics, develop their skills at their own pace, and experience the thrill of competition without the intensity of the JO program.
- The JO program is ideal for athletes who aspire to reach the highest levels of gymnastics and are willing to dedicate the time and effort required to achieve their goals.
Both programs offer valuable experiences and opportunities for growth. Regardless of the path chosen, the most important thing is for gymnasts to have fun, challenge themselves, and develop a lifelong love for the sport.
