74 Fundamental Gymnastics Positions PDF

74 Fundamental Gymnastics Positions 1. Hands on Hip 2. Hands on Waist 3. Hands on Neck 4. Hands on Shoulder 5. Shoulders Firm 1. Hands on hip – The hands are placed firmly just above the hips, palms on th...

74 Fundamental Gymnastics Positions 1. Hands on Hip 2. Hands on Waist 3. Hands on Neck 4. Hands on Shoulder 5. Shoulders Firm 1. Hands on hip – The hands are placed firmly just above the hips, palms on the crest of the hip bone, the four fingers forward and together and the thumbs behind. The wrist must sink a little too good position for ease. Shoulders must be even, elbows straight out at the sides. 2. Hands on waist – Hands are placed firmly at the smallest part of the trunk (waist). The position of the hands is the same as hands on hips. 3. Hands on neck – Place the hands at the back at the lower part of the head, tips of the 3 rd fingers of the left and the right hands touching each other. Elbows apart in line with the shoulders. 4. Hands on shoulders – Place the hands on shoulders, with the fingers straight. Elbows in line with the shoulders. Head erect. 5. Shoulders firm - The forearms are raised upward, elbows flexed and kept close to the sides as much as possible. Hands are placed in the shoulders. Elbows carried as far to the rear as possible. 6. Hands on Forehead 7. Hands on Head 8. Arms Forward 9. Arms Sideward 10. Arms Upward 6. Hands on forehead – Place the hands on forehead, palms facing inward, each other. Elbows pulled backward and upward as much as possible. 7. Hands on head – Place the hands on the head with the palms facing downward, fingers close together, third fingers touching each other. Elbows in line with the shoulders. 8. Arms forward – Raise both arms horizontally forward and keep them in a straight line from shoulder to tips of fingers parallel with each other palms of hands facing each other. 9. Arms sideward – Raise both arms sideways, with arms in line with shoulders. Fingers closed together, palms turned downward, and elbows and wrists extended. 10. Arms upward – Raise the arms upward to a perpendicular position above the head in a straight line from shoulders to tips of fingers. The palms of the hands are turned towards each other. Arms close to the ears. 11. Arms Obliquely Upward 12. Arms Obliquely Downward 13. Arms Bending Upward 14. Arms Bending Forward or 15. Arms Bending Half-Forward Hands on Chest 11. Arms obliquely upward – Raise arms halfway between sideward and upward positions. Fingers closed together, palms of the hands facing front or facing in. 12. Arms obliquely downward – Raise arms halfway between sideward and downward positions. Fingers closed together, palms facing front or down. 13. Arms bending upward – With closed fists or open palms, the forearms are raised upward to bend at the elbow-joint as much as possible. Hands at shoulder level and palms turned inward. Elbows close to the body. 14. Arms bending forward or hands on chest – The upper arms are raised horizontally sideways with the forearms sharply bent upon them in front. Hands, fingers, wrists, and forearms in one line, and on the same height with the upper arm and shoulder. Palms of hands turned downward. Shoulders kept well back. 15. Arms bending half-forward – The upper arms are raised horizontally sideways with forearms bent to a right angle at the elbow joints. Hands, fingers, wrists, and forearms in line with the upper arms and shoulders. Palms turned toward each other. Shoulders well back.  74 Fundamental Gymnastics Positions Arms in “T” Position Arms in Reverse “T” Position Arms Trusting Arms Forward Thrust Arms Sideward Thrust 16. Arms In “T” position – Arms are placed at side horizontally, elbows bent at right angle, forearms parallel to body, palms facing backward, thumbs toward body or palms facing in, thumbs toward front. 17. Arms in reverse “T” position or arms half-sideward bend - Arms are placed at side horizontal, elbows bent at right angles, forearms parallel to head, palms forward, thumbs toward head or palms facing in. 18. Arms thrusting – Raise the forearms in front and flex the elbows, fists closed with knuckles turned down and elbows close to the body (waistline). 19. Arms forward thrust – From arm-to-thrust position. Stretch arms forward knuckles turned upward. Arms parallel to each other, elbows and wrists extended; arms in level with the shoulder. 20. Arms sideward thrust – Starting position the same as Arms forward thrust. Stretch the arms sideways with arms in level with shoulders, knuckles turned upward, elbows and wrists extended. 21. Arms Upward Thrust 22. Stride Sideward 23. Stride Forward 24. Jump to Stride Stand Sideward 25. Jump to Stride Stand Sideward 21. Arms upward thrust – Starting position the same as Arms forward thrust. Stretch arms upward to a perpendicular position, elbows and wrist extended, knuckles turned outward or in rear. Arms close to ears. 22. Stride sideward – The foot is lifted, moved two-foot length to the side, and placed on the floor with the one of the foot at the same angle as before and the weight equally distributed between the two feet. 23. Stride forward – The foot is lifted, moved two-foot length to the front, and placed on the floor with the line of the foot at the same angle as before and the weight equally distributed between the two feet. 24. Stride backward – The foot is placed backward in the same manner as Stride forward. 25. Jump to stride stand sideward – Spring on both fee, lifting the whole body, and land with feet apart. The distance between the two feet is about one ordinary pace. This can also be done with right or left foot in front. 26. Foot Touching Forward 27. Foot Touching Sideward 28. Foot Touching Backward29. Heel Raising 30. Leg Raising 26. Foot touching forward – Lift the left foot and touch the floor lightly in front with the toes. The heel is raised and turned inward. Knees straight. 27. Foot touching sideward – Lift the left (right) foot and touch the floor sideward lightly with the toes. The heel is raised and turned inward. Knees straight. 28. Foot touching (pointing) backward – Lift the left (right) foot backward and touch the floor in rear lightly with the toes. The heel is raised and turned inward. Knees straight. 29. Heel raising – Rise high on tiptoes. Keep the knees straight and heels together. 30. Leg raising – The leg is raised in front until the leg is at right angle (or a little less) with the body. The knees and the ankle are extended and the trunk erect. Toes pointed forward. (The leg is also raised in a similar way backward and sideward.) 74 Fundamental Gymnastics Positions 31. Knee Raising 32. Full-Knees Bending or 33. Half-Knees Bending 34. Full-Knee Rest 35. Forward Lunge Deep Position/Deep-Knee Rest 31. Knee Raising – The knee raised in the front to the level of the hip, hip and knee joins being flexed to a right angle, trunk erect, ankle of free foot extended, toes pointed downward. 32. Full-Knees Bending or Deep – Knee Bending – The knee are flexed until the thigh and foreleg touch each other. The knees separate as they bend, moving diagonally forward, the heels are lifted during the movement because of the limited movement possible in the ankle joint 33. Half-knees bending – The knees are flexed until a right angle is formed at the knee , the knees separate as they bend, moving diagonally forward, the heels are lifted a little during the movement. 34. Full-knee rest position or Deep-knee rest position -The position of the legs is the same as in full-knee bending. The hands are between the legs resting lightly on the floor. The weight of the body rests mainly on the feet. 35. Forward lunge – place the left (right) foot forward as far as possible. Bend the left (right) knee, with right (left) leg in rear straight, head and trunk erect. Foot toeing forward, both feet flat on the ground. (This can be done sideward, backward, and in oblique positions in the same way as commanded). 36. Charge 37. Forward Fall-out 38. Forward Bending 39. Sideward Bending 40. Trunk Twisting 36. Charge – It is done as in lunge position. The distance from heel to heel is two feet. 37. Forward fall-out – The foot is placed forward as in lunge position. The trunk is inclined forward so that there is a straight line from the head to the heel of the rear foot. The heels are flat on the floor. (This Can be done sideward and in oblique positions in a similar way, as commanded.) 38. Forward bending – The trunk is bent horizontally forward, the movement taking place in the hip joins only, as far as the hips can be flexed. Head, shoulders, and trunk are in correct alignment. 39. Sideward bending – The trunk bends directly to the side as far as possible. Keep head in correct alignment with the trunk. 40. Trunk Twisting – Twist trunk on vertical axis without twisting the head or hips. 41. Head Bending 42. Head Bending 43. Head Bending Backward 44. Head Twisting 45. Prone or Forward-Lying Forward Sideward Position 41. Head Bending Forward– Let head fall forward as far as possible, chain drawn down and in. 42. Head Bending Sideward – Let the head fall sideward as far as possible. 43. Head Bending Backward – Move the head strongly backward, chin up. 44. Head twisting – Twist the head sideward to the left (right) and attempt to bring the chin in line with the shoulder. 45. Prone or Forward-lying position – Lie down with the stomach flat on the floor, face down, keep the body straight from head to foot, hands at the sides close to the body. Look straight forward.  74 Fundamental Gymnastics Positions 46. Supine or Back- 47. Prone Leaning Rest 48. Back or Supine- 49. Prone Elbow 50. Supine Elbow Lying Position or Front Support Leaning Rest Position Support Support 46. Supine or Back-Lying Position – Lie down with the back flat on the floor ,body straight from head to foot , Hands at the sides close to the body. The head, shoulders, back, buttocks, legs, and heels must touch the floor. 47. Prone leaning rest or Front support – (a) From deep-knee-bend-rest position stretch the legs backward. Trunk and legs straight, weight of body on hands and toes, legs together , eyes front.(b).From prone-lying position raise the trunk up, hands supporting the weight of the body straight under the shoulders, finger tips pointing forward. 48. Back or Supine-leaning-rest position – From supine-lying position. Raise the trunk up, hands supporting the weight of the body straight under the shoulder, finger tips pointing backward. 49. Prone elbow support position – From prone-lying position. The body is raised and is supported in the forearms and toes. The trunk, legs and head are held in a straight line. 50. Supine-elbow support - From supine-lying position, raise the trunk upward until it is inclined at an angle of about 30 degrees from the ground. Elbows, forearms and hands are resting on the floor. Forearms and hands pointing forward. Weight resting on seats and elbows. 51. Side-Leaning Rest 52. Long Sitting 53. Long Sitting Rest 54. Crook or Hook Sitting 55. Cross Sitting 51. Side-leaning rest – From prone-leaning-rest position, turn right (left) supporting the body with the right (left) hand. Keep the elbow of the supporting arm straight, with the other arm at the side close to the body and the legs straight and together. 52. Long sitting – Sit on the floor with legs together out in front, knees stretched and back straight. 53. Long-sitting rest – As a relief from the above position, the hands are placed on either side and the knees slightly bent. 54. Crook or Hook Sitting – From long-sitting position, the knees are bent and slightly parted, the heels kept together with the feet flat on the floor. The knees may be clasped, the hands passing around the outside of the legs. 55. Cross sitting – From long-sitting position, cross the legs in front in a tailor-like fashion. The knees should be kept close to the floor as much as possible and the back held straight. 56. Kneeling 57. Stride Kneeling 58. Stride Kneeling Sitting 59. Half-Knee Standing Position 60. Hook or Crook-Lying Position 56. Kneeling – Kneel on the both knees, body at right angle to the floor, back erect, knees together, heels together, toes under or stretched as preferred. 57. Stride-kneeling – From kneeling position open the knees a little to make the balance steadier, feet together, toes under or stretched as preferred. 58. Stride-kneeling sitting – From stride-kneeling position sit down on the heels. Keep back straight. 59. Half-knee-standing position or Single-knee-stand position – From kneeling position, place the other foot and knee in front with the thigh at right angle to foreleg. Keep the sole of the foot in front flat on the floor. 60. Hook or Crook-Lying Position – From supine-lying position flex the knees upward, keeping the knees and the heels together and both feet flat on the floor.  74 Fundamental Gymnastics Positions 61. Shoulder-Stand 62.Forearm Stand 63. Four-Base Position 64. Reverse-four Base or 65. Half-Kneel Stride Position Position or Dog Stand Bridge Stand Standing Position 61. Shoulder-stand position – From supine-lying position, raise legs and hips, elbows placed on the floor and hands supporting the hips, legs vertical. 62. Forearm-stand position – From prone-elbow-support position (49), raise the legs and hips upward. 63. Four-Base Position or Dog Stand – From kneeling, lower the trunk forward, place the hands on the floor so that the weight of the body is equally distributed on both knees and hands. Trunk and head in correct alignment. 64. Reverse-four base or Bridge stand – Reverse the position of the trunk in 63, feet and hands bearing the weight of the body. 65. Half-kneel-stride-standing position – Kneel on left (right) knee, the right (left) leg stretched sideways. 66. Folded Position 67. Stride-Long Sitting 68. Wide or Open-Crook 69. Close-Crook Sitting 70.Side Sitting Sitting 66. Folded Position – From kneeling position, bend trunk forward until head is close to knees. 67. Stride-Long Sitting – From long-sitting position open legs apart to about two or three-foot length at ankles. 68. Wide or Open-crook sitting – From crook-sitting position, open and lower the knees outward, soles of the feet touching, hands on the knees, back straight. 69. Close-crook sitting – From wide-crook-sitting position, close the legs until the knees and the feet are touching (closed together), the feet flat on the ground, hands grasping front of knees, back straight. 70. Side sitting – From long-sitting position, bend both legs to right (left) side weight of the body resting mostly on the “sitting bone” or thigh of left (right) side. The bent legs are on the opposite direction of the sitting side. 71. Hurdle Sitting 72. Kneel Sitting 73. Leg Forward-Kneel Sitting Leg Sideways-Kneel Sitting 71. Hurdle sitting – From long-sitting position bend one leg until the knee is bent to about forty five degrees, the thigh is stretched sideward, the inner-edge of the foot resting on the floor. 72. Kneel sitting – From kneeling position, sit down on the back of heels, ankles well stretched, back straight. 73. Leg forward-kneel sitting – From kneel-sitting position, stretch left (right) leg forward. Remain seated on the right (left) heel. 74. Leg sideways-kneel sitting – From kneel-sitting position, stretch left (right) leg sideward. Remain seated on the right (left) heel.