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© British Gymnastics 2009
proficiencyawardsadvanced
personalachievementchart
Apparatus
Name............................................................................
Jump or spin with half turn
Half lever or straddled half lever (3 seconds)
Backward roll to shoulder stand, roll forwards to stand
Kick towards handstand and return to stand
From front support, swing the legs forwards then backwards to dismount x 3
In support, travel around or along any apparatus
In long hang on a bar, small swings backwards and forwards x 2
In inverted hang on a bar, swing backwards and forwards in either tuck, pike or straddle x 3
Headstand
Forward roll
Cartwheel
Jump or spin with full turn
In support, swing backwards and forwards x 3
From front support, turn to back support and return
Glide swing on a low bar
In long hang, swing forwards and half turn to land safely
Tuck and star jumps - bench or beam
Forward roll to sit - bench or beam
Y scale or arabesque (3 seconds) - bench or beam
Consecutive rebound jumps - bench or beam
From the floor, jump to support on any apparatus x 5
Jump to support and rotate forwards to hang underneath
In long hang, kick from dish arch x 5
In long hang, perform a series of half turns along a bar
Bronzedate signatureachieve any 6 out of the 8 activities listed below
Silverdate signatureachieve any 6 out of the 8 activities listed below
Golddate signatureachieve any 6 out of the 8 activities listed below
© British Gymnastics 2009
proficiencyawardsadvanced
personalachievementchart
Dance and Aerobics
Name............................................................................
Body wave
Demi and full plié in 1st and 2nd positions
Balance on one knee
Body wave sideways
Front horizontal balance
Kneeling on one knee and back bend
Arabesque facing apparatus
Turning cat leaps
Side gallops (chassé)
Preparation for pivot into passé balance
Grapevine in an L shape
Jumping jacks at 130bpm
Travelling routines to music at 130bpm - Routine 1
Travelling routines to music at 130bpm - Routine 2
Lateral push-ups
Hinge push-ups
Wenson push-ups
Split leap, legs to 45º
Jump full turn to kneeling position
Scissor kicks
Standing position
Feet positions
Body wave on knees
Back bend on two knees
Step hops
Run and cat leap
Spring points to the front
Sauté jumps with feet in 1st position
Passé balance
Échappé
Marching, jogging and skipping steps
Knee lifts and kicks
Jumping jacks and lunges
Grapevine along a line
Stationary routines to music at 120bpm - Routine 1
Stationary routines to music at 120bpm - Routine 2
Straddle lateral push-ups
Lift towards a V support to back support
From push-up, single leg circle
Hitch kick
Bronzedate signatureachieve any 10 out of the 20 activities listed below
Silverdate signatureachieve any 10 out of the 20 activities listed below
© British Gymnastics 2009
proficiencyawardsadvanced
personalachievementchart
Dance and Aerobics
Name............................................................................
Changement
Arabesque without support
Cobra
Attitude facing apparatus
Chaînés turns
Chassé steps forwards
Preparation and low leg pivot
Series of jumps and leaps
Demi and full plié into rise (relevé), in 1st, 2nd and 5th positions
Split leap
Capoeira
Jump with 1 1/2 turn to kneeling
Cossack jump
Grapevine along four lines to form a square
Jumping jacks at 140bpm
Travelling routines to music at 140bpm - Routine 1
Travelling routines to music at 140bpm - Routine 2
Plio push-up (airborne)
Half double leg to back support
Jump sideways through box splits
Golddate signatureachieve any 10 out of the 20 activities listed below
© British Gymnastics 2009
proficiencyawardsadvanced
personalachievementchart
Fitness
Name.....................................................................
Sit-ups x 15 seconds
Back lifts with feet supported x 10 seconds
Pulling along a smooth surface x 3 lengths
Front leg holds to 45º x 6 each leg
90º squat, through stand and onto tiptoe x 20 seconds
Dish rocks x 10 seconds
Arch rocks x 10 seconds
Inclined press-ups x 10 seconds
Squat thrusts x 15 seconds
Tension hold on the elbows and knees x 10 seconds
6 shuttle runs with sit-ups or press-ups at each end
Skip x 60 seconds
Pulse raising circuit - running between 4 strength and power exercises
Tucked V-sits x 15 seconds
Back leg lifts x 10 seconds
Pull-ups x 10 seconds
Leg holds to the side at 45º x 6 each leg
Squat jumps x 20 seconds
Rocking on both sides x 10 seconds each
Elbow lifts x 10 seconds
Piked headstand and push arms straight x 15 seconds
Burpees (squat in and jump up) x 15 seconds
Tension hold on the elbows and knees, one leg raised at a time x 10 seconds
8 shuttle runs with sit-ups or press-ups at each end
Skip x 60 seconds combining 3 skipping actions
Pulse raising circuit - running between 4 strength and power exercises
V-sits x 15 seconds
Back lifts and back leg lifts at the end of a platform x 10 seconds each
Pull-ups alternating hand grip x 10 seconds each
Combination of front and side leg holds x 6 each leg
From kneeling on one knee, spring up and change legs x 15 seconds
Dish to arch rolling along the floor x 15 seconds
Front crawl leg action, hold and repeat x 10 seconds
Piked headstand, push arms straight using apparatus or handstand dips x 15 seconds
Single leg squats to heel raise x 10 seconds each leg
Tension hold on hands and feet, slide slowly to front lie
8 shuttle runs with sit-ups and press-ups at each end
Skip x 30 seconds as quickly as possible
Pulse raising circuit - running between 5 strength and power exercises
Bronzedate signatureStrength & Power - achieve any 7 out of the 10 activities listed
date signaturePulse Raising - achieve any 2 out of the 3 activities listed
Silverdate signatureStrength & Power - achieve any 7 out of the 10 activities listed
date signaturePulse Raising - achieve any 2 out of the 3 activities listed
Golddate signatureStrength & Power - achieve any 7 out of the 10 activities listed
date signaturePulse Raising - achieve any 2 out of the 3 activities listed
© British Gymnastics 2009
proficiencyawardsadvanced
personalachievementchart
Fitness
Name.....................................................................
Japana circling side to side and lifting high into one-arm side support
Splits with dominant leg raised forwards on platform and floor level splits with non-dominant leg forwards
Bridge and kick over to stand
Dislocation and inlocation with stick, elastic strap or rolled up towel
Leg swings forwards and backwards
Piked fold with stretched feet
8 shuttle runs with sit ups and press-ups at each end
Skip x 30 seconds as quickly as possible
Pulse raising circuit - running between 5 strength and power exercises
Series of turning jumps in both directions
Backward roll into immediate jump full turn
Throw a ball up, full spin or jump and catch
Throw hand apparatus, perform a locomotion action (not jump or leap) and catch
From front support, straddle around to back support
Single leg squats from a roll, hopping from one foot to the other
Stand in straddle, with hip extension and trunk stretch
Shoulder flexion in a lying position
Pike fold or splits with the dominant front leg plus splits to 90º or greater with the non-dominant leg
Hold a stick, elastic strap or rolled up towel and show extension
Bridge with one foot lifted off the floor
Crouch position with stretched feet
2 consecutive jump full turns, one in each direction
Forward roll into immediate half turn jump
Throw a ball up, full spin or jump (ball bounces) and catch
Throwing a ball overhead backwards to a partner or target
From front support, kick through to sit
Single leg squats from a roll
Japana demonstrating a fold over each leg and to the front
Shoulder flexion and extension development
Pike fold to 45º
Hold a stick, elastic strap or rolled up towel and show extension
Thigh stretches including D shape
Kneeling down and stretching the feet
6 shuttle runs with sit ups and press-ups at each end
Skip x 60 seconds
Pulse raising circuit - running between 4 strength and power exercises
2 consecutive jump full turns in the same direction
Forward roll into immediate star jump
Full spin (min) on one leg
Rock backwards then forwards and throw a ball to a partner or target
From front support, swing the legs up then push to straddle stand
Single leg squats x 6 each leg
Bronzedate signatureFlexibility - achieve any 4 out of the 6 activities listed below
date signatureCoordination - achieve any 4 out of the 6 activities listed below
Silverdate signatureFlexibility - achieve any 4 out of the 6 activities listed below
date signatureCoordination - achieve any 4 out of the 6 activities listed below
Golddate signatureFlexibility - achieve any 4 out of the 6 activities listed below
date signatureCoordination - achieve any 4 out of the 6 activities listed below
© British Gymnastics 2009
proficiencyawardsadvanced
personalachievementchart
Floor
Name............................................................................
Consecutive cartwheels, one with second hand only
Cartwheel 1/4 turn as a round-off preparation
Headspring off a platform
Handstand block
Backward roll to front support
Backward roll to a straddle or pike position
Forward roll to a straddle or pike position
Handstand forward roll with straight arms
Free cartwheel
Standing flic
Handspring
Round off flic
Forward walkover or handstand through bridge to stand
Lift to handstand with straddled legs and straight arms or piked with bent arms
Handstand pirouette - minimum 360º
Backward roll to handstand - not held
Headspring
Jump to back lie on a soft surface and donkey kick
Round off
Handspring off a low platform
Handstand held (3 seconds)
Forward roll to straddle lever or 1/2 lever (3 seconds)
Backward walkover
Tucked planche (3 seconds)
Bronzedate signatureachieve any 6 out of the 8 activities listed below
Silverdate signatureachieve any 6 out of the 8 activities listed below
Golddate signatureachieve any 6 out of the 8 activities listed below
© British Gymnastics 2009
proficiencyawardsadvanced
personalachievementchart
Hand Held Apparatus
Name............................................................................
Bumper skips (a double turn of the rope in one jump)
Chassé and stag leap through a rope
Throw a folded rope, catching each end
Rotations of a hoop around different body parts
Small steps over a ribbon whilst making large snake actions
Combination of coils, figures eight and snake actions
Rotate a hoop around one hand, release into a small throw and catch
Body wave with a ribbon held in one hand
Bounce a ball, single chaînés turn before catching
Turning skips through a hoop
Different ways of performing figures of eight with a rope
Skip with a rope, alternating between open and crossed skips
Side swings holding a ball
Hoop rotations around one hand
Stand inside a hoop, let one side go, jumping out then back in again
Snakes with a ribbon and turns of the body
Rebound a ball off the knee and catch in one hand
Perform figures of eight on the knees
Throw and catch a ball with one hand, standing and kneeling
Side swings, passing a ball overhead
Rotations of one and two ropes
Hold one end of a rope, step forwards to swing and catch the other end
Cat leap over a static obstacle with a partner or in a group
Spin a hoop at the side of the body and balance on one foot
Rotate a hoop around two hands, with or without travelling
Side swings with a ribbon, rope or hoop
Circles with a ribbon
Snakes with a ribbon walking backwards
Bounce a ball to a partner four times, catching with both hands
Roll a ball over various body parts
Bronzedate signatureachieve any 7 out of the 10 activities listed below
Silverdate signatureachieve any 7 out of the 10 activities listed below
Golddate signatureachieve any 7 out of the 10 activities listed below
© British Gymnastics 2009
proficiencyawardsadvanced
personalachievementchart
Pairs and Groups
Name............................................................................
Bronzedate signatureachieve any 8 out of the 12 activities listed below
Pairs - supported handstand variations
Pairs - standing on knee variations
Pairs - base kneeling, top in counter-balance
Pairs - bunk beds
Pairs - base kneeling, top standing on shoulders
Pairs - pull through to stand on knees
Pairs - free balance on base’s knees
Pairs - free shoulder stand
Pairs - base kneeling on one knee, top in handstand
Pairs - top backward rolls to base into supported jump
Pairs - counter-balance variations
Pairs - base lying with top standing on hands
Pairs - front or back angel
Pairs - roll into an assisted jump
Pairs - supported shoulder stand
Silverachieve any 7 out of the 11 activities listed below
Goldachieve any 8 out of the 12 activities listed below
Groups - kneeling balance variations
Groups - counter-balance, top facing inwards
Groups - one-foot stand
Groups - thigh balance
Groups - balances in 4’s variations, with top in handstand on the floor
Any one skill from the Floor-Bronze category performed as a pair
Any one skill from the Floor-Bronze category performed as a group
Groups - counter-balance, top facing inwards
Groups - bunk beds variations
Groups - top stands on base’s knees, supporting a balance - variations
Groups - base lying, supporting middle with top standing on the knees
Groups - top in splits between partners’ shoulders
Groups - bases kneeling, top standing on shoulders, middle in supported handstand
Groups -base kneeling, top standing on shoulders, middle standing on base’s knees
Groups - base lying with top standing on hands, supporting a counter-balance
Groups - thigh balance with a supported handstand on the floor
Any one skill from the Floor-Silver category performed as a pair
Any one skill from the Floor-Silver category performed as a group
Any one skill from the Floor-Gold category performed as a pair
Any one skill from the Floor-Gold category performed as a group
date signature
date signature
© British Gymnastics 2009
proficiencyawardsadvanced
personalachievementchart
Vault and Rebound
Name............................................................................
Handspring off the end of a platform
Handspring
Rebound off a springboard and 3/4 front salto to back lie
Rebound shapes using a trampette - straddle and pike
Rebound shapes using a trampette - tuck and star - to a higher platform
Rebound off a trampette and bounce to handstand onto a higher platform then to flat lie
Rebound off a trampette to a tucked forward salto with support
Squat on, stretch jump off
Rebound jump off a springboard through handstand on a low platform to back lie
Squat through vault or straddle vault
Rebound off a trampette and bounce to handstand then to flat lie
Rebound off a trampette with 1/2 and full turn
Rebound shapes using a trampette - tuck and star
Stand on a springboard and consecutive rebound jumps x 10
Step off a platform and rebound jump off a springboard and land safely
Run and rebound off a springboard and land safely
Run and rebound off a springboard onto a higher platform and land safely
Stand on a trampette and consecutive rebound jumps x 10
Step off a platform and rebound jump off a trampette and land safely
Run and rebound off an inclined trampette and land safely
Run and rebound off an inclined trampette onto a higher platform and land safely
Bronzedate signatureachieve any 6 out of the 8 activities listed below
Silverdate signatureachieve any 4 out of the 6 activities listed below
Golddate signatureachieve any 4 out of the 7 activities listed below