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 Team Leaders 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).

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

Pull Over by self on Low Bar

Kicks to horizontal along beam

Bwd roll on wedge to front support

5 chin-ups

Handstand flatback

Back Hip Cirlce with Spot

Straight Jump on high beam

Tuck Jump

5 dips

Jump to Bar straight to Cast x 2

Cartwheel from low beam to box

Step into 2 foot rebound jump

5 snaps in 10 secs

Tuck Swings x 3

Jump to front suppport Lift leg over to staddle Swing to angry cat then kneel on one knee other leg to horizontal in front

Dish hold 10sec roll to arch hold 10 sec angry cat jump to front support

5 leg lifts in a row

Roll Forward from Support to L hang

Releve 1/2 Turn

Full handstand

Hang Lsit hold 10 secs

Inverted hang

Straight jump off beam

2 x Forward roll on floor

L Handstand on floor beam

Cartwheel on Floor line

Releve Walk Along Beam

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 box rebound jump to crash mat

Kip Drill with Strap

Jump to suppport lift over to straddle and swing legs back stand to squat

2 x Spring Steps 2 x Step Hops

10 chin-ups

Mini tramp jump to handstand flatback on 60cm mats

Jump to Bar straight to Cast to Horizontal

Handstand on low beam

Level 2 Skill 6

10 dips

Cast Back Hip Circle By Self

L handstand on high beam

Bridge kickover on floor

10 snaps in 15 secs

Glide Swing by self

2 x straight jump series

split jump on floor

10 leg lifts in a row

3 x long swings with boxes

Row of back kicks

Cartwheel x2 on line to step in

From back roll press to stand to hold straddle sit 5 secs

Punch jump dismount

Backward roll to front support with straight arms

Row of step step kicks

Fwrd roll x2 straight to bunny hop

Passe 1/2 Releve 1/2

Handstand fwd roll with straight arms

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 60cm or 90cm

Underswing Dismount

Run Punch Jump off Beam

Backward roll to Squat

Rope Climb no legs

Kip With Spot

Cartwheel on  Beam

Push up to Bridge Walk over

5 x Chin-up Pullovers

3 x Glide Swing by self

Jump to Support Lift over to Straddle Lift To Straddle with 3 sec hold Sit hold then swing to squat and stand

2 x Step Kicks 2 x Step Hops 2 x Spring Steps

Candle Hold 15 seconds

Chin up Pull by Self

2 x Forward Kicks, 2 x backward kicks in series

Handspring drill downhill

Press to Hst at wall

Cast to Horizontal, back hip circle

Split jump on high beam

Roundoff

3 long swings pullover

Full handstand step out to Lunge + side handstand shape on low beam

From beatboard, handstand corbet to rebound

Passe 1/2 Passe 1/2 turn

Accelaration Cartwheel x 5 from beatboard

Split leap

Passe full turn