eight week training program r hy gym

RHYTHMIC GYMNASTICSEIGHT WEEK TRAINING PROGRAM

Cindy BickmanSOI Technical Delegate, Rhythmic GymnasticsCoach, Cobb County Special Olympics Marietta, Ga.

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EIGHT WEEK TRAINING PROGRAMRHYTHMIC GYMNASTICS

GOALS OF THE TRAINING PROGRAMξ To introduce Special Olympics athletes to the body skills common to Rhythmic

Gymnastics.ξ To introduce Special Olympics athletes to basic technique with the rhythmic

gymnastics hand apparatus (rope, hoop, ball, clubs & ribbon).ξ To prepare athletes to compete one or more Level 1 routines in a Special

Olympics competition. (Note: For athletes of low ability, the same basic planmay be followed for Level A & B routines. For athletes experienced in rhythmicgymnastics, the same basic plan may be followed for the Level 2 & 3 routines.For advanced athletes who are prepared to compete Level 4 optional routines, it isrecommended to have input from an experienced rhythmic gymnastics coach.)

SUPPLEMENTAL TRAINING MATERIALSξ Rhythmic Gymnastics Rules, which include the written text of all routines.

Available in the Summer Sports Rules from SOI.ξ Video or DVD of the routines. (Each routine is filmed once from the front, with

vocal cues, and once from the back.) Available from your local chapter or fromSOI.

ξ CD of the music for the routines. (For each routine, there is one version withvocal cues and one version with just the music.) Available from your localchapter or from SOI.

ξ Additional information is available from SONA.

GUIDELINES FOR COACHING RHYTHMIC GYMNASTICSξ Not all athletes will progress at the same rate. In an 8 week training period, some

athletes may be capable of learning the skills and routines in all four competitiveevents, while others may learn only one or two events. Plan your program forsuccess! Teach the athletes only as much as they can learn well and competesuccessfully.

ξ Teach competitive routines in parts. (Note: Before teaching parts of the routines,introduce the body skills and apparatus technique.)

o Teach the identified skills.o Teach the identified skills within sequences from the routine, one section

at a time.o Combine the sections to practice the complete routine without music.o If a television is available, play the version of the routine that is filmed

from the back on the DVD and have the athletes follow.o As a training aid, have the athletes practice the routine to the music which

has vocal cues.o Practice the routine with music.



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ξ The ultimate goal is to train athletes to perform routines independently, but someathletes may need visual cues, especially in the first competitions. Others mayalways need visual cues.

ξ If an athlete has physical disabilities which make a skill too difficult or impossibleto perform, try to find a way to alter the skill so that the athlete can include it inthe routine. Remember – there will be deductions for changing the routine, butthe athlete should have the opportunity to compete within her abilities.

OVERVIEW OF THE EIGHT WEEK TRAINING PROGRAMξ Each practice session should include:

o Warm-up, including aerobic and stretching exercises.o Body skills, apparatus technique and/or routine practice.o Cool down period, which may contain strength & conditioning exercises,

as well as a review of the session.ξ Coaches should choose the appropriate exercises for each training session. In the

first weeks of the training period, the emphasis should be on individual body andapparatus skills. At the end of the training period, the emphasis will be on fullroutines.

ξ All athletes should be introduced to the Basic Body Skills and practice these skillsduring each session. When the athletes have mastered the body skills fairly well,the coach should combine them with apparatus work. Refer to Appendix B for alist of Basic Body Skills.

ξ The coach should present the basic apparatus technique before teaching the skillsand sequences from the competition routines. Refer to Appendix C for apparatustechnique.

ξ The coach must determine how many complete routines the athletes can learnsuccessfully. In each training session, the coach can choose to practice one ormore routines, depending on the level of the athletes and the length of the session.

ξ The coach should teach the presentation to the judge at the beginning and end ofeach routine as an integral part of the routine.

ξ Coaches should adapt any or all parts of this training program to meet the needsof the athletes!



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APPROPRIATE ATTIRE FOR RHYTHMIC GYMNASTICS COMPETITION

Leotard Skirted leotard

Unitard Rhythmic shoes (half slippers)



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WEEKLY LESSON PLANS – These lesson plans are written for high functioningathletes who can be expected to learn the four Level 1 routines during the eight weektraining program. Most athletes will be able to learn only two or three routines, so adaptthe lesson plans accordingly. Coaches should set realistic goals for the athletes and bewilling to adjust those goals during the training program if necessary to ensure asuccessful experience for the athletes.

WEEK ONEξ Warm-ups (Appendix A) – 10 minutesξ Introduce the Basic Body Skills that are in the Level 1 routines (Appendix B)ξ Introduce the Basic Apparatus Technique for hoop, ball and ribbon (Appendix C)ξ Cool down and conditioning – 5 minutes

WEEK TWOξ Warm-ups – 10 minutesξ Review the Basic Body Skillsξ Review the Basic Apparatus Techniqueξ Cool down and conditioning – 5 minutes

WEEK THREEξ Warm-ups, incorporating sequences from the Level 1 Floor Exercise – 15 minutesξ Identified Skills (Refer to the Summer Sports Rules for Rhythmic Gymnastics.

Identified skills for each routine are noted in the text.) – Add apparatus work withhoop, ball and ribbon to the Basic Body Skills.

ξ Cool down and conditioning – 5 minutes

WEEK FOURξ Warm-ups and Level 1 Floor Exercise - Teach sections of the routine. – 20

minutesξ Review Identified Skills and begin adding connections from the hoop, ball and

ribbon routines.ξ Cool down and conditioning – 5 minutes

WEEK FIVEξ Warm-ups and Level 1 Floor Exercise – Combine sections of the routine in

sequence. Introduce the music and if possible, have the athletes follow the routinewhich is filmed from the back on the DVD. – 20 minutes

ξ Teach sequences from the hoop, ball and ribbon routines.ξ Cool down and conditioning – 5 minutes



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WEEKS SIX AND SEVENξ Warm-ups – 10 minutesξ Review the Floor Exercise routine with music, using the DVD or the music with

vocal cues if necessary.ξ Introduce the music for the hoop, ball and ribbon routines and if possible, have

the athletes follow the routine which is filmed from the back on the DVD.ξ Cool down and conditioning – 5 minutes

WEEK EIGHTξ Warm-ups – 10 minutesξ Practice full routines.



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APPENDIX ARHYTHMIC GYMNASTICS WARM-UP

AEROBIC EXERCISES – Try to use an aerobic warm-up that has dance or locomotormovements from the Rhythmic Gymnastics routines. Warming up to music will instill asense of timing and rhythm.

ξ Joggingξ Locomotor movementsξ Active dance warm-up to music

STRETCHES – To achieve amplitude and fluidity in movement, rhythmic gymnastsmust be supple. During stretching, emphasize correct body position and extension.Incorporate soft arm waves and dance transitions so that the stretching session becomesmore than just a series of mechanical exercises.

UPPER BODY

Turn the head Tilt the head

Arch down Contract up



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Bridge

STRETCHES FOR THE LEGS AND FEET

Pike

Point Flex

Straddle



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Front Split Straddle split



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APPENDIX BBASIC BODY SKILLS

ARABESQUE – Standing on one leg with the free leg extended either to the front orto the back

Back arabesque Front arabesque

BODY WAVE – The body wave must show a contraction, an arch and a supple wavethrough the body.

Front Body Wave

Contraction Wave Arch

Back Body Wave

Arch Contraction Wave



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CHAINE TURN – A three step traveling turn on the toes

CHASSE – A gallop step during which the feet close together in the air

Side chassé

Front chassé



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GRAND BATTEMENT – High kick (Teach this skill first with the athlete holding ontosomething for support.)

Grand battement front Grand battement back Grand battement side

PASSE – Standing on one foot with the toes of the free foot pointed by the knee of thesupporting leg

Turned out passé Parallel passé

RELEVE- Standing high on the toes

Relevé with feet parallel Relevé with feet in 5th position



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SKIP – Step hop in a passé position

STRAIGHT JUMP – Jump in a straight body position (The jump should start and finishin a plié.)

Plié Straight jump Plié

TIPTOE TURN – A turn in place with many small steps on the toes (bourree turn)

Tiptoe turn



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APPENDIX CBASIC APPARATUS TECHNIQUE

There are five pieces of rhythmic gymnastics hand apparatus: rope, hoop, ball, clubsand ribbon. Since gymnasts compete only four routines at each level, they will notneed to learn to use all five pieces of hand apparatus in the initial training sessions.

In the Summer Sports Rules for Rhythmic Gymnastics, you will find the requireddimensions for each apparatus. Athletes may use smaller apparatus as a training aid,but in competition, all apparatus must be the correct size. (Note – there is a form tocomplete if your athlete has a disability which necessitates her using equipmentwhich does not meet Special Olympics specs.) In this Appendix, you will findguidelines for selecting the correct size apparatus, within the range of requireddimensions, to fit your gymnasts.

Regulation rhythmic gymnastics equipment is available for purchase from:

RHYTHMIC GYMNASTICS, INC.214 Clinton Pl.Hackensack, NJ 07601201-343-7424www.rhythmicgymnastics.com

GMR GYMNASTICS SALES, INC.6729 Marbut Rd.Lithonia, GA 30058800-241-9249www.ten-o.com

Ropes may also be purchased at mountain climbing or hardware stores. When youdetermine the rope length for your athlete, cut and burn the ends of the rope so theywon’t fray.

Hoops may also be purchased at toy or fitness supply stores. Remove the rattlesbefore you tape the hoop (with decorative vinyl tape).

Balls, ribbons and clubs should be purchased from rhythmic gymnastics supplycompanies.


http://www.rhythmicgymnastics.com

http://www.ten-o.com


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ROPE

The rope should have a knot tied on each end.

To find the correct size, the athlete stands on the middle of the rope. The knotsshould come up to her armpits.

The rope must always maintain a shape:

Correct U-shape Incorrect U-shape



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Maintain the U-shape for:

Swings side to side Swings forward and backward

Jumping over (keep the rope off the floor)

Releve with overhead swing Wrapping the rope around one arm



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For rotations, hold both knots in one hand in an undergrip. For rotations with half therope, hold the middle of the rope in an undergrip. The athlete should have straightelbows.

Overhead rotations Rotations with half the rope



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HOOP

To find the correct size hoop for the athlete, first make sure the hoop meets SpecialOlympics specs. Within that range, find a hoop the athlete can pass through andhandle easily.

Although this hoop meets specs, it is too small for this athlete to pass through easily.

Although this hoop meets specs, it is too large for this athlete to handle easily.

Appropriate size hoop.



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The hoop must always be on plane:

Correct frontal plane Incorrect frontal plane

Correct sagittal plane Incorrect sagittal plane

Correct horizontal plane Incorrect horizontal plane



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In transitions, the hoop must remain on plane:

Roll on the floor and catch in an undergrip to transition to a sagittal swing

Passé with a sagittal swing

Tosses and catches must be performed with straight arms:

Swing to a toss Flip toss (from an undergrip)



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BALL

The ball should rest in the athlete’s hand. There is a deduction for gripping the ball.

Correct Incorrect Incorrect

Swings, without gripping the ball

Two hand swing One hand swing

Tosses and catches must be performed with straight arms.

Two hand toss One hand toss



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Bounces and catches must be performed with straight arms

Two hand bounce One hand bounce

Rolls on the body:

Roll up the body and out the arms

Roll in and out the arms



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CLUBS

The clubs should be an extension of the arms.

Correct Incorrect Incorrect

Swings:

Side to side Forward and back

Tapping (with straight arms):

High Low



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Behind the back Under one leg

Horizontal circles – Hold the clubs loosely to keep them on plane.

Tosses and catches must be performed with straight arms.

Half toss

Passé with overhead tap



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RIBBON

Small ribbon patterns are done with the wrist.Large ribbon patterns are done with the whole arm, from the shoulder.All patterns should be practiced with the right and left hands.Large circles must be on plane. Practice by a wall to learn the correct planes.During a routine, the ribbon must be in motion at all times.

How to hold the ribbon stick

Spirals (with the wrist)

Vertical snakes (with the wrist) Horizontal snakes behind the back



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High swing to snakes down in front

Large frontal circles (from the shoulder) Practice by a wall

Large sagittal circles (from the shoulder) Practice by a wall



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Overhead swings (from the shoulder) Low swings (from the shoulder)

Figure 8s (from the shoulder)

Relevé with spirals Walk backward with spirals

Walk forward with snakes behind



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HAVE FUN WITH RHYTHMIC GYMNASTICS!

LANI DE MELLO

PAULETTE HARRISON

DANA MISITANO

COBB COUNTY SPECIAL OLYMPICS MARIETTA, GEORGIA



eight week training program r hy gym

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