MODULE 5: BASIC
POSITIONs IN
GYMNASTICS
GYMNASTICS
Gymnastics deals with flowing movements
and locomotor skills in the execution of
routines. Movements should be easy and
relaxed. It is believed to have began in
ancient Greece about 2500 years ago
where it was used in training to keep fit for
sporting activities.
HANDS
POSITIONs
Hands on Head
Hands are on the head with palms
facing downward fingers closed
together, middle finger touching each
other.
Hands on Rear of Neck
Hands are placed at the nape or at
the back of the neck
Hands on Shoulders
With elbows in line with the shoulder , place
hands on shoulders with fingers straight
Hands on Chest
The upper arms are raised horizontally
sideways with the forearms sharply bent
upon them in front. It is also called arms
bending forward.
Hands on Waist
Place hands firmly on the smallest part of
the trunk
ARMS POSITIONs
Arms in T Position
With elbow bent at right angle, place both
arms at side horizontally with forearms
parallel to body and palms facing together.
Arms in Reverse T
Withe elbows bent at right angle, arms are
placed at side horizontally with forearms
parallel to head.
Arms Obliquely forward-
downward
Arms are raised halfway between sideward
and downward position, with fingers closed
and arms slanting forward.
Arms Obliquely forward-
upward
Arms are raised halfway between sideward
and upward position, with fingers closed
and arms slanting forward.
Arms Obliquely sideward-
downward
Arms are raised halfway between sideward
and downward position, with fingers closed
and arms in line with the body.
Arms Obliquely backward-
downward
● Arms are raised halfway between sideward
and downward position, with fingers closed
and arms slanting backward.
Arms upward
● Both arms are raised upward in a
perpendicular position above the head in a
straight line from shoulders to tips.
Arms Sideward
● Raise both arms sideways, with arms in line
with shoulders.
Arms Forward
● Both arms are raised horizontally forward
and keep them in a straight line from
shoulder to tips of fingers
Standing
POSITIONs
Half knee bent position
● The knee are flexed until a right angle is
formed at the knee
Full knee bent position
● The knee are flexed untill the thigh and
foreleg touch each other.
Lunge position
● With leg in rear straight, place the right foot
forward bending the right knee.
Standing with feet together
● Simply stand straight with minimal distance
from both knees.
Stride standing position
● Simply stand straight with distance from
both knee
Kneeling
POSITIONs
Half Kneeling position
● From kneeling postion, place the other foot
and knee in front with thigh at right angle to
foreleg
Kneeling with one leg
extended sideward
● Kneel on left knee with the right leg
stretched sideways.
Stride kneeling
● From kneeling postion, open the knees a
little to keep balance steadier
Kneel on both knees
● Knees are on a kneeling position with body
at the right angle to the floor, back erect,
and knees and heels together
Sitting POSITIONs
Tuck Sitting
● From long sitting position, the legs are
cossed in front in a tailor-like fashion
Hurdle Sitting
● From long sitting position, bend one leg
while the hands are raised upward.
Side sitting
● From long sitting position, bend both legs to
left side.
heel sitting
● From stride-kneeling position, sit down on
the heels keeping the back straight
stride sitting
● From long-sitting position, open legs apart
Hook sitting
● From the long sitting position, the knees are
bent and slightly parted keeping the heels
together.
Long sitting Rest
● Sit on the floor with legs together out in
front with hands placed on both sides
Long Sitting
● Sit on the floor with legs together out in
front, stretching the knees
lying POSITIONs
Tuck Lying
● Lie on your back with your legs extended
and hands at your sides. Lift your heels and
press your lower back into the ground.
Hook Lying
● lie on your back with your knees bent and
your feet flat on the floor
Side Lying
● Lie sidewards and bend your elbows
forming an acute angle with the knees bent
at 90 degrees
front lying
● With face down, body straight from head to
toe, lie down with the stomach flat on the
floor.
Back or Supine Lying
● With body straight from head to toe, lie
down with the back flat on the floor
ARMS Support
POSITIONs
Side arm support
● From prone-leaning rest position, turn left
supporting the body with right hand
Back supine arm support
● From supine-lying position, raise the trunk
upward until it is inclined at a 30 degree
angle
front arm support
● From supine-lying position, the body is
raised and is supported in the forearms and
toes
Four base
POSITIONs
Bridge Position
● Rever the position of the trunk in dog stand
with feet and hands bearing the weight of
the body
Dog Stand Position
Lower the trunk forward from kneeling
position, placing the hands on the floor
