January 2009
The routines effective from September 2008 are as follows:
Compulsory / Voluntary CLUB i (competitors may choose either routine)
(1) (2)
Jump (arm set) Jump (arm set)
1. Jump to seat landing 1. Jump to seat landing
2. To feet 2. To feet
3. ½ twist jump 3. ½ twist jump
4. Jump (straddled) 4. Jump (straddled)
5. Full twist jump 5. Full twist jump
6. Jump (piked) 6. Jump (piked)
7. ½ twist jump 7. ½ twist jump
8. Jump (tucked) 8. Jump (tucked)
9. Jump to front landing 9. Jump to front landing
10. To feet 10. To feet
No difficulty will be awarded
Qualification to Club H form score over 2 rounds 45.0
Club H
Compulsory & Voluntary
Jump (arm set)
1. Half twist jump
2. Jump to front landing
3. To feet
4. Jump (piked)
5. Half twist jump
6. Jump (straddled)
7. Jump to back landing
8. To feet
9. Jump (tucked)
10. Full twist jump
The voluntary routine may include a maximum of two body landings and a maximum of one somersault.
No difficulty will be awarded
Qualification to Regional G as per Log Book - form score over 2 rounds 45.0
Regional G Regional G
Compulsory G1 Compulsory G2 Voluntary
Jump (arm set) Jump (arm set)
1. Back somersault (T) 1. Half twist to front landing
2. Jump (straddled) 2. To feet
3. Half twist to seat landing 3. Jump (straddled)
4. Half twist to feet 4. Full twist jump
5. Half twist jump 5. Jump (piked)
6. Jump (piked) 6. Jump to back landing
7. Full twist jump 7. Half twist to feet
8. Jump (tucked) 8. Jump (tucked)
9. 3/4 Front Somersault (SL) 9. Half twist jump
10. To feet 10. Front somersault (T)
No difficulty will be awarded EITHER routine may be used for regional competition
Qualification to Regional F as per Log Book (Regional Supplement) - form score over 2 rounds 45.0
Regional F
Compulsory F1 Compulsory F2 Voluntary
Jump (arm set)
1. Back somersault (T)
2. Jump to seat landing
3. Half twist to feet
4. Jump (tucked)
5. Barani (T)
6. Jump (straddled)
7. Jump to front landing
8. To feet
9. Jump (tucked)
10. Front somersault (T)
Regional F Log Book pages
Jump (arm set)
(F2)
1. Barani (T)
2. Half twist jump
3. Jump (straddled)
4. Back somersault (T)
5. Full twist jump
6. Jump (tucked)
7. Jump to back landing
8. Half twist to feet
9. Jump (piked)
10. Back somersault (P) The voluntary routine may include a maximum of four somersaults of no more than 360º somersault and back somersault to seat.
Difficulty will be added.
Qualification to Regional E as per Log Book (Regional Supplement) - score over 2 rounds 47.5
<<back>>
Regional E
Compulsory E1 Compulsory E2 Voluntary
Jump (arm set)
1. Back somersault (S)
2. Jump (straddled)
3. Full twist jump
4. Jump (tucked)
5. Back somersault (T)
6. BSS to seat landing (T)
7. ½ twist to feet
8. ½ twist jump
9. Jump (piked)
10. Barani (SL)
(E2)
Jump (arm set)
1. Barani (P)
2. Jump (straddled)
3. Back somersault (T)
4. Barani (T)
5. ½ twist jump
6. Jump (tucked)
7. 1½ twist jump
8. Jump (piked)
9. ¾ front somersault (S)
10. To feet The voluntary routine may include a maximum of seven somersaults of no more than 360º somersault or six somersaults & a Back Somersault to seat.
Difficulty will be added.
Qualification to Regional D as per Log Book (Regional Supplement) - score over 2 rounds 49.5
Regional D
Compulsory D
Ten different elements with:
At least seven somersaults of at least 270º somersault rotation to include one of the following three elements:
One move of at least 270º of somersault rotation, landing on front or back, followed by a move of at least 450º somersault rotation.
A back somersault with 360º somersault rotation and a full twist.
A front somersault with 360º somersault rotation and 1½ twists
Voluntary
The voluntary routine is subject to a 6.5 difficulty limit.
Qualification to National C is through National League points.
National C
Compulsory C
Ten different elements with:
At least nine somersaults of at least 270º somersault rotation to include:
At least one somersault of at least 270º somersault rotation landing on front or back, followed by a move of at least 450º somersault rotation.
And one of the following:
A back somersault with 360º somersault rotation and a full twist, or
A front somersault with 360º somersault rotation and 1½ twists, or
A double somersault.
Voluntary
The voluntary routine is subject to a 8.4 difficulty limit.
National C Log Book pages
FIG B
Compulsory - World FIG B
The routine consists of 10 different elements, only one (1) skill allowed with less than 270° somersault rotation. Each element meeting the requirement must be marked with an asterisk (*) on the competition card. These requirements cannot be fulfilled by combining them into one element but must be performed as separate elements:
one (1) element of at least 270º of somersault rotation to front or back,
one (1) element from front or back with a minimum 450º rotation - in combination with requirement No. 1,
one (1) double front or back somersault with or without twist and
one (1) element with a minimum of 540º twist.
Voluntary
No restrictions.
FIG B Log Book pages
FIG A
Compulsory - World FIG A
The routine consists of 10 different elements, each with a minimum of 270° somersault rotation.
Two (2) elements, marked with an asterisk (*) on the competition card, will have difficulty ratings. The difficulty will be added to the execution score to give the total score for the first routine.
Neither of these two (2) elements may be repeated in the voluntary.
Voluntary
No restrictions.
TRAINING SCHEDULE FROM JANUARY 2009 (PLEASE MAKE SURE YOU HAVE A COPY STUCK IN YOUR DIARIES!)
1. Basic bounces - 20x arms up 20x arms down PLUS one set of 10x timed bounces
2. Basic shapes - tuck, pike & straddle (ensure you TOUCH !!)
3. Basic twisting – 10x ½ twist full twist drill
4. Basic seat landings – 10x seat drop Increase height on each jump
5. Basic front landings – 5 x front drops
6. Basic back landings – 5x back drops 5 x back ½ twist out 5 x back full twist out
MAIN SET
1. Routine Set
2. Routine Set
3. Routine Vol
4. Routine Vol
DON’T STOP….. KEEP GOING……. Note in your diary when it went well and note when and where it needs improvement… BUT….. DON’T STOP !!!!
COOL DOWN
Perform routine as if you were in a competition. Ensure your spotters are watching you and ask their opinions !! Note in your diary how you think it went.
Don’t forget to make a note of your timed bounces
SKILLS AND DRILLS
All with arm sets at the start
-1-
1. Stretch tuck, pike, straddle jumps x 15
2. Straight jumps arms down, Straight jumps with swingtime arms x 30
3. Seat drops x 10
4. Front drops x 10
-2-
5. Half turn into Seat drop, half turn out to feet x 5
6. Swivel hips to feet x 5
7. Half turn into Front drop, half turn out to feet x 5
8. Seat drop to Front drop, to feet x 5
-3-
9. Back drops x 5
10. Half twist into Back drop, half turn out to feet x 5
11. Back bounces x 10
12. Seat drop shaped bounces x 15
13. Front drop shaped bounces x 15
14. Back drop, front drop, forward turnover x 5
15. Front drop, Back drop, Back pullover x 5
16. Three back bounces then Cat Twist x 3
SKILLS AND DRILLS Contd........
-4-
17. Bounce Roll countinuous x 5
18. Back pullover to Back drop continuous x 5
19. Roller x 5
20. Front somersault, tuck jump 1/2 twist x 3
21. Back somersault, bounce, seat drop x 3
22. Barani x 3
-5-
23. B s/s (t) F s/s (t) x 3
24. B s/s (s), b s/s (t) x 3
25. 1¼ front somersault ½ twist x 3
26. F s/s (p) ½ twist x3
27. Back drop barani x 3
28. B s/s F s/s x 3
29. ¾ F s/s x 3
30. ¾ F s/s ball out x 3
FLOOR CONDITIONING
Heel Raises R
Heel Raises L
Toe Curls R
Toe Curls L
Double Squats
Single Squats R
Single Squats L
T.P.S. R Leg
T.P.S. L Leg
V Sits
Dorsal Raises
Log Rolls
Crunches
Press Ups
Bicep Curls R
Bicep Curls L