Excel Program

For those gymnasts that have moved through our recreational program and may be interested in further developing their skills or move into a competitive program in the future – our Excel program is by our coordinators selection. Classes are offered Monday – Saturday.

Each program has skills that all participants will be required to pass to progress to the next level. Assessments will be conducted regularly throughout the year (skills may change during the year as we update the curriculum).

  Download the Excel 2018 Calendar

Foundation  (By selection – under 7 years – 2 x 1.5hr sessions per week)

This class is targeted at under 7’s, and requires 2 training sessions per week of 1.5 hrs each. To join this class, participants must have graduated from our Mini Gym program.

As part of this level, participants will develop the following skills:

VAULT

BARS

BEAM

FLOOR

PHYSICAL PREPARATION

From box, jump to board, jump to mat

Toes to bar swings

Jump to front support, lift leg over to straddle

Backward roll on wedge to front support

5 chin-ups

Jump to bar, straight to cast x 2

Swing to angry cat then kneel on one knee with horizontal leg

Roundoff downhill

5 dips

Tuck swings x 2

4 x Point walks

L Handstand

5 v-snaps in 10 secs

Roll forward from support to tuck hang

Releve 1/2 turn

Forward roll on floor

5 leg lifts in a row

Pullover on low bar

Kicks to horizontal

Tuck jump

Hang L-sit hold 10 secs

Back hip circle (spotted)

Straight jump on high beam

Step into 2 feet, rebound jump

Handstand on low beam

Level 1 Skill 5 Sequence

Cartwheel from low beam to box

Straight jump dismount

Evolve  (By selection – under 8 years – 2 x 2.5hr sessions per week)

This class is targeted at under 8’s, and requires 2 training sessions per week of 2.5 hrs each. To join this class, participants must have graduated from our Foundation program.

As part of this level, participants will develop the following skills:

VAULT

BARS

BEAM

FLOOR

PHYSICAL PREPARATION

From board jump to 60cm mat, rebound jump to crash mat

Kip drill with strap

Step to arabesque

L Handstand step down to lunge

10 Chinups

Handstand flat back from beat board to mat

Jump to bar straight to cast to 45 degrees

Jump to support lift over to straddle

2 x forward roll stand up, relive 1/2 turn

10 Dips

Back hip circle

Swing legs back to squat to stand

Backward roll with straight arms

10 V-snaps in 15 secs

Tuck swings x 3 with re-grip

4 x releve steps

Cartwheel to side stand

10 Leg lifts in a row

Roll forward to tuck hang to stand

Jump on high beam

Step into straight jump, rebound tuck jump

From back roll press to stand

2 x passe steps

2 x spring steps, 2 x step hops

Releve 1/2 turn

Level 2 skill 6

Straight jump dismount

Handstand on low beam

Thrive  (By selection – under 10 years – 2 x 3hr sessions per week)

This class is targeted at under 10’s, and requires 2 training sessions per week of 3 hrs each. To join this class, participants must have graduated from our Evolve program.

As part of this level, participants will develop the following skills:

VAULT

BARS

BEAM

FLOOR

PHYSICAL PREPARATION

Handspring to back on  60cm height

Glide swing

Jump to support, lift over to straddle

Cartwheel x 2 finish with turn in

Rope climb with no legs

Pullover on low bar

Lift to straddle sit, hold, then swing to squat and stand

Split jump 90 degrees

5 x chin up pullovers

Cast to horizontal

2 x forward kicks

Backward roll to squat

Candle hold 15s

Back hip circle

2 x backward kicks

Push up to bridge, kick over to lunge

Press to handstand

Under swing dismount

2 x jumps on high beam

2 x step kicks, 2 x step hops, 2 x spring steps

Swings on high bar

L handstand, step out to lunge

1/2 turn on 1 foot, 1/2 turn on 2 feet

Kip on low bar (spotted)

Passe 1/2 turn, relive 1/2 turn

Handspring to feet

Run punch jump off beam

Cartwheel on High Beam