Saturday 9:00 & 13.00 / Sunday 9:30 & 12:30
Bench Routine 1 (9.50)
1. 4 x Bunny Hops On Bench
2. Front support hold for 3 secs jump
3. crouch 1/2 turn.
4. 2 Steps Backwards
5. 2 Steps Sideways
6. 2 Steps Forwards
7. Forward Roll
8. Straight Jump
9. Tuck Jump
10. 1 Foot Balance
11. Star Jump to Dismount
Bench Routine 2 (10.00)
1. 4 x Bunny Hops (Over / Over on)
2. Front Support One leg in the air, hold for 3 secs.
3. Crouch, ½ Turn.
4. 2 Step kicks backwards.
5. 2 Steps Sideways on toes.
6. 2 Step kicks forwards.
7. Forward Roll
8. Star Jump
9.Tuck Jump
10. One foot balance, knee in front to Arabesque both held for 3 secs.
11. Cartwheel / Round off to Dismount
Saturday 9:00 & 13.00 / Sunday 9:30 & 12:30
Floor Routine 1 (9.50)
1. Forward Roll to Standing
2. Straight Jump
3. Balance on 1 foot (3 Secs)
4. 4 Cat springs
5. ½ Turn Jump
6. Front support to back support. Hold for 3 secs each
7. V Sit Hold with support. (3 Secs)
8. Show straddle sit & pike sit
9. Bridge (3 secs)
10. Rock to Stand Up
11. Star Jump
Floor Routine 2 (10.00)
- Forward Roll Straddle Stand (Jump feet together)
- Star Jump
3. One foot stand to Arabesque (3 secs each)
4. Cartwheel
5. Fwd roll straddle sit
6. Teddy bear roll
7. Shoulder Stand (3 secs)
8. Bridge (3 secs)
9. Roll to stand.
10. Half Turn Jump
11. Half spin
Vault
Squat on, Star Jump off (9.00)
Straddle on, Tuck Jump off (9.50)
Squat Through (10.00)
Straddle Over (10.00)
Saturday 10:00, 11:00, 12.00 & 14:00
Sunday 10:30 & 11:30
Bench Routine 1 (9.50)
1. 4 x Bunny Hops (Over / Over on) Facing same way
2. Front Support One leg in the air.
3. 1/2 spin
4. 2 Steps Backwards
5. 2 Steps Sideways
6. 2 Steps Forwards
7. Forward Roll
8. Straight Jump
9.Tuck Jump
10. Arabesque, 3 secs hold.
11. Cartwheel / Round off Dismount
Bench Routine 2 (10.00)
1. 4 Cartwheels over. Facing same way
2. One foot balance knee in front to Arabesque, 3 secs each.
3. Crouch 1/2 turn
4. 2 Straight leg Kicks Backwards
5. Behind in front, in front behind side walks
6. 2 Straight leg Kicks forwards
7. Forward roll immediate tuck jump
8. Lie down and shoulder stand (on the mat.) Can hold bench above head.
9. Star jump
10.Cartwheel on
11.Round off dismount
Saturday 10:00, 11:00, 12.00 & 14:00
Sunday 10:30 & 11:30
Floor Routine 1 (9.30)
Optional start position held for 2 secs.
- Handstand, Step down
- Forward Roll
3. Full Turn Jump
4. Frog Balance (3 secs)
5. Teddy Bear Roll all the way round
6. Chasse, catleap
7. Cartwheel ¼ In
8. Backward Roll to straddle stand, jump feet together
9. Shoulder Stand (3 secs)
10. Bridge one leg up (3 secs) / Kick over ( bonus )
11. Jump clap under legs.
Optional finish position held for 2 secs.
Floor Routine 2 (9.60)
Choose Start Position hold for 2 secs.
1. Drop to Bridge, Kick Over / Walkover
2. Full Turn Jump
3. One leg stand. Choose shape. (3 Sec Hold)
4. Chasse Cartwheel, Chasse 1 Handed Cartwheel
5. Handstand forward roll.
6. Cartwheel 1/4 turn in, Backwards Roll to Straddle stand / front support
7. Headstand Choose leg shape (3 Secs)
8. Chasse Catleap, Chasse 1/2 Turn Catleap.
9. Step Hop / Spring Entry Round Off, Star Jump
10. ½ Turn Forward Roll
11. Handstand chest roll.
Optional finish position hold for 2 secs.
Saturday 10:00, 11:00, 12.00 & 14:00
Sunday 10:30 & 11:30
Floor Routine 3 (10.00)
Optional start position held for 2 secs.
1. Handstand Forward Roll / to straddle stand. (.2 Bonus) Jump feet together
2. Full Spin
3. Full Turn Jump
4. Headstand, bent or straight arms,(3 secs) Any leg shape.
5. Chasse, catleap, chasse full turn cat leap
6. 2 handed cartwheel, chasse, 1 Handed Cartwheel / free cartwheel
7. Backward Roll to Front Support. Jump in to tuck, immediate ski jump.
8. Wine glass. (Y Balance.)
9. Shoulder Stand / no hand support (3 secs)
10. Drop to bridge, kick over / Back Walkover
11. W jump
Optional finish position held for 2 secs.
Vault
Squat on, Tuck Jump off (9.00)
Straddle on, Star Jump off (9.00).
Squat Through (9.50)
Straddle Over (9.50)
Headspring (10.00)
Handspring (10.50)
15:00
Beam (10.00)
1. Jump on to mount.
2. One foot balance to Arabesque. Wine glass (.3 bonus)
3. 2 Straight leg kicks.
4. 2 Sideways walk (behind, side, in front, side)
5. 2 Kicks backwards.
6.Crouch in tuck 1/2 turn 7. Straddle hold
8. One leg Front support
9. Cartwheel / Back walkover (.3 Bonus)
10. Star jump on
11. 1/2 spin.
12. Round off / handspring (0.3 bonus) dismount
Floor Routine (10.00)
Choose Start Position hold for 2 secs.
- Full Spin
- Drop to bridge, kick over / Backward Walkover
- Full Turning Tuck Jump
- Wine glass / Flag. (3 Sec Hold.)
- Spring Entry Dive Cartwheel / Free cartwheel (.3 Bonus.)
6. Cartwheel 1/4 turn in, Pike Down Backwards Roll to Front Support / Handstand (.3 Bonus)
7. Frog to Headstand back to frog / Pike up to headstand (all 3 secs)
8. Chasse Catleap, Chasse Full Turning Catleap
9. Handstand forward roll to straddle stand, jump feet together.
10. Round Off W Jump.
11. Standing Flick (support allowed) Finish Position hold for 2 secs.
15:00
Track (Choose 6)
- Round off full turn.
- Round off star/straddle (0.2 bonus), immediate dive roll / somersault (0.2 bonus.)
3. Round off half turn dive roll.
4. Free cartwheel / Free walkover.
6. Dive Roll / Front somersault.
7. Handspring / Flyspring straight jump dive roll / immediate dive roll. (.2 bonus)
9. Fly spring.
10. Front somersault. (Piked 0.2 Bonus)
11. Round off 1/2 turn, round off 1/2 turn, straight jump dive roll / front somersault.
12. Round off stop flick / flick.
13. Round off 2 flicks.
14. Round off and a variation of 2 joined, flicks, whip or tuck back.
Vault
Squat Through (9.00)
Straddle Over (9.00)
Head Spring (9.50)
Hand Spring (10.00)
Half on (10.50)
Half on half off (11.00)
Hammersmith Gymnastics Club 