Table of contents
Introduction......................................................................... 4
Table of physical ability testing............................................ 6
Additional training tools...................................................... 7
Beam complex ideas................................................................ 7
Developmental trampoline for artistic preparation......................... 8
Handstand program ideas......................................................... 9
Hosting a GYMSTART Physical Ability Testing event............ 10
Testing protocol.................................................................. 12
Level 1................................................................................. 12
Level 2................................................................................. 16
Level 3................................................................................. 20
Level 4 Endeavour.................................................................. 24
Level 5 Endeavour.................................................................. 28
Physical Ability Testing standards....................................... 32
Evalutator scoresheets....................................................... 37
Level 1.................................................................................. 38
Level 2.................................................................................. 42
Level 3.................................................................................. 46
Level 4 Endeavour.................................................................. 50
Level 5 Endeavour.................................................................. 54
Achievement certificates.....................................................58
The testing protocol, standards and evaluator scoresheets and achievement
certificates are available for download on the Gymnastics BC website at
www.gymbc.org.
Acknowledgements
Resource Materials
Gymnastics BC thanks everyone who contributed to the
development of the GYMSTART project, especially:
Gymnastics Canada: Physical Abilities Program, PreNovice Program
Canadian Olympic Association: Long Term Athlete
Development Model
FIG: Age Group Development Program for Men’s and
Women’s Gymnastics Phase
Federation de gymnastique du Québec: Defi
Program
Kelly Manjak: Trampoline Resource (GBC Fall Congress 2006)
Michel Arsenault: LEAP Program
Aaron Johnson: Developmental Trampoline Resource
USA Gymnastics: 2002 TOP Physical Abilities and
Skill Requirements
Nancy Beyer: author
GBC WAG Technical Committee: revisions
Heather Ramsbottom: physical preparation expert
Sandra Patterson Lewis: scoring programs, graphic
design, branding and revisions
Thank you to the gymnastics coaches who gave their
feedback and opinions during the creation of this pilot
project and for their continued input toward making this
a well rounded and successful program for Gymnastics
BC.
Ministry of Public Safety and Solicitor General
Gaming Policy and Enforcement Branch
4
G Y M S TA RT
LAUNCHING TOMORROW’S GYMNASTS TODAY
Gymnastics BC created GYMSTART as a developmental gymnastics program. It puts the young gymnast on a solid
path toward competitive gymnastics. The GYMSTART philosophy focuses on drills and basic skill acquisition with an
emphasis on physical preparation. Although the program is ideal for those aged 5-10 years, GYMSTART does not
limit access at any age. The program content will benefit all gymnasts regardless of age and long term competitive
goals. Gymnasts from the GYMSTART program will be better prepared for provincial or national programs depending
on when they enter or exit the program.
According to the Canadian Long Term Athlete Development Model, athletes progress at different rates depending
on many factors. Gymnasts who focus on developing stronger bodies, better execution and solid basics are not only
safer but also have more longevity in sport. With a better developed foundation GYMSTART athletes often “catch up”
and surpass their counterparts who enter the competitive field earlier.
Although GYMSTART is not an all encompassing “recipe for success” due to testing time constraints, it does provide
an outline of skills and the critical phases on which to focus. Most importantly, the program provides a method of
testing and measuring improvements for any training plan. It provides clear goals for coaches and athletes to work
toward with measurable and achievable targets.
The philosophy includes an award system that encourages hard work; recognizes quality; and
rewards all efforts.
The GYMSTART Physical Ability Testing Program challenges gymnasts to work toward good physical preparation
through emphasis on evaluating physical preparedness. The program is complemented by a Trampoline Program,
Beam Complex and Handstand Program that are not tested but used as training tools.
The physical ability component is crucial. It is the foundation for the future. In order for gymnasts to perform properly
they must be strong enough and flexible enough to take on the task safely. Some of the skills in the physical ability
program demonstrate an athlete’s ability to “activate” and show endurance of the key stabilizing muscles that can
help prevent injuries.
Only with adequate stability, flexibility and strength can a gymnast move on to higher skill development. Many of
the testing items are useful in multiple ways and focus on exercises that directly relate to future skills needed for
gymnastics or are gymnastic skills in themselves.
GYMSTART’s goal is to challenge the gymnast but still keep the criterion achievable, progressive and safe. Motivating
gymnasts to push to the next level by having them complete the tasks successfully is the key factor. The testing
criteria gradually increase in difficulty from levels 1 – 5, the easiest level aimed at ages five to six years. This testing
program progresses well toward the National Physical testing program used across Canada for National and High
Performance level athletes.
GYMSTART physical testing concentrates on these main areas:
1. Upper body strength (chin ups, rope climb, push up)
2. Lower body (hamstring, quad, knee, hip stabilizers)
3. Abdominal and hip flexor strength (core activation, supports, levers, sit up, leg lifts, glides)
4. Base gymnastic movements (handstand, kip, cast, press, L holds and inverted hangs)
5. Power (sprint, long jump, rope climb)
6. Flexibility (Leg, hip, shoulder and back)
The physical ability program is aimed at measuring both physical effort while trying to maintain some emphasis on
technique and form. Some stations are measured for power, distance and speed. Others are based on points and
measure technique. Many stations are based on number of quality repetitions paced with metronome within 30
seconds to emphasize stability, endurance and control.
Gymnasts are encouraged to continue tests for 30 seconds regardless of stops. The philosophy being it is better to see
young gymnasts make five to ten kip casts within a reasonable time frame with stops then only one to two in a row
during one attempt.
Gymnasts can test their physical abilities at any level regardless of their skills testing level. It is the intention of
Gymnastics BC to develop and conduct “Zone” and “Provincial” physical ability tests throughout each season.
The testing does not necessarily require the use of official judging panels. Coaches or judges can easily learn the
program criteria. The program does not limit access to other programs like CPP or Canadian Pre-Novice. GYMSTART
gymnasts can test physical abilities and skills as well as compete in other competitive levels.
5
•Rope Climb (3 m timed)
•Glide Swings (4, score)
•Chin ups
•Rope Climb (3 meters)
•Glide Hang (timed)
•Shoulder Isolation (# in 30
•Bridge
•Pike Flexion
•Split R / Split L / Split
Center
•Bridge
•Pike Flexion
Center
•Pike Flexion
Center
(score)
•Bridge
(score)
•Incurve Handstand Hold
•Vertical Handstand
Alignment (score)
(# without support @ 50 bpm in
30 seconds)
•Hamstring Curls on Ball
•Hamstring Curls on Ball
(# with support @ 50 bpm in 30
seconds)
(# @ 60 bpm in 30 seconds)
•One leg V-Snaps
(# in 30 seconds)
•Cast to Horizontal
(timed)
•Inverted Hang
•Sit Ups
(# @ 50 bpm in 30 sec)
•Jack Knives on Ball
seconds)
•Cast to Bar Height (# in 30
(# in 30 seconds)
•Chin Ups
•Glide Swings (8, score)
•Rope Climb (2 m straddle)
•Long Jump
•Sprint (20 metres)
LEVEL 3
•Incurve handstand hold
•Hamstring Bridge on Ball
Support (timed)
•Incurve Hold (score)
(timed)
•Front Support Feet on Ball
(timed)
•Straddle Inverted Hang
•Flex Arm Hang (timed)
(# in 30 seconds)
•Long jump (distance)
•Long Jump (distance)
seconds)
LEVEL 2
LEVEL 1
•Leg Lifts Vertical
(# in 30 seconds)
•Leg Lifts at 45°
(# in 30 seconds)
•Bridge
•Pike Flexion
Center
•Pike Flexion
Center
(# in 30 seconds)
•Bridge
(# in 30 seconds)
•Press from Clear Support
•Press from Stand
• Single Leg Squat with ball
•L Sit (timed)
(# in 30 seconds)
•Cast to Handstand
(# in 30 seconds)
•Single Leg Squat with Ball
•L Sit (timed)
(# in 30 seconds)
•Cast to 45°
(# in 30 seconds)
•Chin Levers
•Kip Cast (# in 30 seconds)
•Glide Kips (# in 30 seconds)
•Chin levers
•Rope Climb (3 m timed)
•Tricep Push Ups
•Shuttle Run (90 seconds)
LEVEL 5
Endeavour
•Rope Climb (3 m straddle)
•Push Ups
•Shuttle Run (90 seconds)
LEVEL 4
Endeavour
GYMSTART Physical Ability Testing Program
Beam Complex Ideas
7
LEVEL 1
•Releve holds, Plie and rise, ballet arm positions
•Runs, gallops
•Pivot turns
•Marching
•Single leg stands with variations, scale holds
•Cat leap
•Walking fwd, bwd, sideways, flat & on toes
•Dévelopé to point and place
•Duck walking, pike walking
•Stretch jump
•Dip walking (turn out)
•Front support hold and press ups (at side)
•Point and place
•Handstand
LEVEL 2
•Relevé hold with consecutive pivot turns
•Tuck jumps, tuck hops
•Single leg stands and scale holds eyes closed
•Dévelopé to horizontal each direction
•½ squat on toes (add walking, waves)
•Changement and entrechat (multiples)
•¼ and ½ turn on 1 foot
•Runs with variations (prance, skip, run, chasse)
•Relevé hold each leg (turn prep)
•Inchworm and press ups, cross straddle holds
•Step kick
•Split handstand
•Swivel kick (bend and straight)
•Cartwheel handstand
LEVEL 3
•Relevé hold squat and rise
•Kicks all directions (stationary from lunge)
•Hops on each foot
•Backward needle kicks to lunge
•½ and 1/1 turn on 1 foot
•V holds, V lifts Straddle L holds and press ups
•Various locomotions backward and sideward
•Cartwheel handstand contests
•Developé to rise each direction
•Press to handstand
•Step kick on toes
•Split handstand step in to prep for connections
•Sissonne, split jumps
•Squat to stretch jumps, changement forward back
LEVEL 4 Endeavour
•Body wave variations
•Straddle jumps
•Arabesque hops
•Kick on toes
•Kick hop and hold
•V lift with hold
•Chaîné ½ turns both directions
•Press handstands
•Needle kicks and needle scale
•Handstand legs together,-split -together-split etc
•Jump ½ turn and variations
•Cartwheels and walkover variations
•Split jumps pop to releve
•Y- scales
LEVEL 5 Endeavour
•1 leg squats
•V-lifts with hold
•Switch split swings
•Press handstands
•Développé rond de jambe forward and backward
•Handstand hold ¼ to handstand hold etc
•Large split leap to arabesque
•Handstand walking
•Continuous sissonne
•Straddle L walking also with turn
•Scissor leap
•Cartwheels and walkover variations
•Switch leap leg swings
•Hurdles
8
Developmental Trampoline for Artistic Preparation
LEVEL 1
•5 straight jumps
•Seat drop to ½ turn to stand
•5 doggie bounces
•Swivel hips
•Incurve support front bounce return
•Seat drop, doggie drop, front drop
•3 consecutive incurve donkey kick (knees hands)
•Tuck jump
•Seat drop to stand
•Straddle jump
•Jump 1/2 turn
•Pike Jump
LEVEL 2
•10 straight jumps
•Seat drop roller L and R
•10 ant bounces
•6-8 continuous swivel hips
•Front drop to stand
•Back drop ½ turn to doggie to back (½ roller from back)
•Back drop to stand
•Back drop roller
•3 jumps to jump 1/1 turn
•10 consecutive incurve donkey kicks (knees hands)
•Front 3/4 to back on mat
•Tuck jump, pike jump, straddle jump, split jumps
LEVEL 3
•Multiple ant bounces
•Back drop to doggie drop
•5 consecutive incurve donkey kicks (feet-hands)
•Back drop open tuck to front drop
•Backspring 2 intermediate jumps 2x
•Front drop open tuck to back drop
•Frontspring
•Front drop to feet, airplane
•Back drop pullover to doggie drop (bwd)
•Front tuck salto
•Back drop ½ turn to stand
•All shapes and splits including switch split jump (right,
left, ¼)
•Jump 1 ½
LEVEL 4 Endeavour
•Frontspring inter jump backspring
•¾ forward rotation to back to stand/doggie
•Back drop 1/1 to feet
•Front tuck salto (also multiples with 1 inter. jump)
•Back roll, Back drop pullover to feet (bwd)
•Front drop ¼ to stand ¼ to front drop
•Back drop pullover to handstand
•Front drop to front tuck to back
•Back ¾ to doggie to front drop
•Jump 2/1
•Back tuck salto (also multiples with 1 inter. jump)
•Swtich splits and switch 1/4, turning split jumps
LEVEL 5 Endeavour
•Backspring - frontspring immediate
•Back layout in series
•Back drop ½ to back drop (open tuck cradle)
•¾ front salto porpoise
•Back ¾ to front to feet
•¾ front salto ball out
•Back ¾ to front to back
•Front tuck ½ out
•Back ¾ to front to back to pullover
•Front pike ½ out
•Back ¾ with ½ to back
•Front layout
•Back layout
•Cruise (open tuck)
Handstand Program Ideas
9
LEVEL 1
•Front lying hold tight body lifts
•Handstand fall to stomach
•Back lying hold tight body lifts
•Handstand fall to back
•Rocker position hold
•Pike handstand at wall or box
•Kegel core concept
•Inch worm
•Log rolls
•Supermans (outcurve variations)
•Front and rear support, plank holds
•Wheelbarrel walking
•Shoulder balance
•Forward straddle rolls
•Incurve handstand positions at wall
•Backward rolls with straight arms inclines
LEVEL 2
Level 1 plus:
•Press to handstands (wall)
•All support positions on yoga ball (hands or feet)
•Punch to straddle to handstand
•Rockers all direction
•Stalder roll
•Incurve and outcurve holds at boxes
•Donkey Kicks
•Handstand holds
•Open shoulder to outcurve snap to fall to stomach or
support
•Pike handstands with shrugs •Handstand at 30-45 support of box at legs
•Handstand pops on tramp (assisted)
•Casts assisted
•Handstand hold at wall
LEVEL 3
Levels 1 and 2 plus:
Handstand circuit: handstand push ups, levers, in/
outs and straight body falls
•Handstand walking all directions
•Stalder hold at wall (stomach to wall)
•Handstand hops
•Handstand snap down from box
•Cast to handstand (assisted)
•Back extension to handstand
•Press to handstand variations
•Swing to horizontal P bars
•Handstand reverse grip ½ turn to stomach
*extra stretching on shoulder, tricep, hip flexor and
quads
•Handstand ¼ pirouettes at wall (assisted)
•Handstand tilts at wall
LEVEL 4 Endeavour
Levels 1,2 and 3 plus:
Handstand circuit: multiple sets and increased
volume (see Level 3)
•Swing to handstand (p-bars) assisted
•Bounce to handstand (bungee)
•Press handstand variations
•Candle to handstand (assisted)
•Handstand hops
•Swing to 45° P bars
•Handstand pops on tramp
•Reverse grip handstand straight body fall (assisted)
•Handstand 1/2 and 1/1 turns
quads
•Handstand hold 30-60 seconds
•Pike stalder hold at wall
LEVEL 5 Endeavour
Levels 1,2,3 and 4 plus:
•Cast to handstands
•Beam or bar length of turns (all directions)
•Turns on floor bar full and beyond
•Press handstand assisted and unassisted (p-bars)
•Handstand holds on 1 arm
•Swing to Handstand P bars
•Candle to handstand also with turns (assisted)
•Pike handstand in L grip hold
Handstand circuit: multiple sets and increased
volume (see Level 3)
•Handstand hops on tramp also with turn
•Handstand walking on beam
quads
10
Hosting a GYMSTART Physical Ability Testing event
1. Competition registration
The receommended registration fee for GYMSTART is $40 - $45 per component (physical ability or skills) but it is up
to each club’s discretion to set the registration fee for their event.
2. Sanctioning
• GYMSTART competitions held within an existing sanctioned meet require no other sanctioning.
• In-club competitions and physical testing require no sanctioning.
• Multi-club competitions should be sanctioned by Gymnastics BC. There is no sanctioning deadline. These types of
events are encouraged and will be sanctioned throughout the season. Sanctioning fee is $30.
• GBC will promote and assist with sanctioned GYMSTART events.
3. Event management
The goal for each GYMSTART event should be small and time-efficient sessions. This is in the best interest of the athletes,
parents and officials. Young athletes need short sessions so they can stay warm, focused and compete within their shorter
attention span. Ideally, each level should have its own physical ability testing session.
In the growing stages of this program it is understood that there may be a variety of numbers of competitors in each level.
Therefore, clubs may combine levels inside sessions and run some groups at one level and other groups in another level but
they must avoid combining levels within groups wherever possible.
• Sessions of 24-32 gymnasts (4 groups of 6-8) are ideal. A maximum of 32 gymnasts per session is recommended.
Up to 36 gymnasts may be allowed in special circumstances.
• If the number of registered gymnasts is low, the host club may run fewer stations simultaneously.
• Groups with 6 or fewer gymnasts is considered ideal and recommended. If there are more than 8-10 gymnasts
per group, the host should consider splitting the athletes into two groups and running 2 sessions.
Recommended:
• 10 athletes or less: 1-2 evaluators, 1-2 events at a time.
• 10-15 athletes: 2-3 evaluators, 2-3 events at a time.
• 20 athletes: 4 evaluators, 4 events at a time.
• Groups should begin on the first station listed on each score sheet. Ideally there will be four groups with four
assessors and assistants. One assessor can test each exercise on the corresponding score sheets. When all tests
are complete the athletes move to next assessor and next set of tests.
4. Evaluators
• The host club is responsible to confirm the names of all evaluators prior to each testing.
• Participating clubs are encouraged to provide at least one evaluator (other than the coach) for up to every 10
gymnasts that they bring. This will ease pressure on clubs in finding evaluators for events. Each evaluator will take
home valuable information to the club training program regarding the expectations of the technical and execution
requirements.
• The evaluators will meet at the start of each competition general warm-up and review their technical criteria and
prepare for the competition.
• There is no certification required for physical ability tests. Parents and gymnasts may assess or assist in the timing,
counting etc of physical testing. Recommend that coaches/judged be used for technically scored items when
possible.
• It is the responsibility of the host club to pay all evaluators.
• All evaluators will be paid $20 per hour to a maximum of two hours per session or a flat rate of $40 per session.
• Clubs have two options for Physical Ability testing:
1. Choose one evaluator per group to do all stations; or
2. Choose one evaluator for every set of tests on each score sheet depending on total size of competition. In this
option the groups rotate from station to station, evaluator to evaluator which offers better consistency in results
although there is no ranking.
• Coaches can serve as secondary evaluators and as assistants especially when timing is required. Assistants can
be assigned to time, measure, count and make notes for the evaluator.
• The score sheets will be completed by the evaluators or assistants and handed in to the scoring room.
• The scoring room will transfer the scores into the physical abilities scoring program and complete the certificates
accordingly.
• It is recommended that there are a minimum of two people to be assigned to scoring and certificates.
5. Awards
• The athletes receive a total score out of 100 points. Ten of the stations are worth a maximum of eight points each
and flexibility stations are worth 20 points combined for a total of 100 points.
• All around medals will be awarded to the gymnasts based on the total score:
80-100 points = Gold (79.75will round up to = 80)
60-79.0 points = Silver (59.75 will round up to = 60)
< 60 points = Bronze
6. Competition format
• 20 - 30 minute General Open Warm-up.
• March-in directly to first testing station (in competition groups).
• The evaluator will review the testing requirements at each station (if necessary).
• The coach may assist the gymnast in getting into the proper start positions (front support, flexed arm hang, ½ chin
up, inverted hangs).
• The gymnasts and coaches may warm-up testing skills away from the testing station until the athlete is called.
Athletes must remain in close proximity of the group and keep well away from other groups.
• The coach may coach and encourage the gymnast throughout all stations.
• The gymnasts will be able to warm-up:
•
1 sprint
•
1 long jump
•
1 rope climb
•
1 touch at glide swing, casts and kips
• The coach CANNOT touch the gymnast in the bridge, split, pike-flexion or handstand while being evaluated but
may assist in getting them into position ready for evaluation.
11
12
Physical Abilities Testing Protocol: Level 1
1. SPRINT (20 Metres)
Equipment and Personnel
• 1 stopwatch
• One 30 m flat and uniform surface (ex. vault runway
clear of all obstacles).
• A start and finish line marked with visible tape or
chalk (at least 5 cm wide) placed outside 20 m; start
is behind the start line and finish is at front of the
finish line.
• 2 assessors & 1 assistant.
Format
• One warm-up run is allowed (optional).
• One gymnast at a time is assessed.
• Two attempts per gymnast; the second is optional
(best time counts).
• All gymnasts in the group perform their first attempt and
then perform their second attempt in the same order.
• The gymnast stands at the end of the runway.
The stand position is optional as long as feet are
stationary and both hands and feet are behind the
start line.
• The run is performed in bare feet or vaulting shoes.
• The assistant stands at the start line.
• The assessor stands opposite the 5 cm finish line.
• The assessor raises a flag to indicate they are ready
and announces in a clear and consistent rhythm
“gymnast ready, 4, 3, 2, 1, GO”. The assessor
lowers the flag quickly at the word “GO”. The
assessors start the stopwatches after “GO” at the
lowering of the flag.
• The gymnast should not prepare to finish (slowdown)
until after passing the finish line.
Scoring
• The stopwatches are stopped when any part of the
gymnast’s body intersects the finish line.
• If a gymnast “false starts” (crosses the start line before
the assessor has lowered the flag and announced
“GO”), the gymnast will re-start. If the gymnast false
starts three times, she receives no score for that
attempt.
• Timing is determined to the second decimal place
(3.268 average will be recorded as 3.26).
• The assessor loudly states the average for each
attempt.
• The assessor records the official time for each attempt
and circles the best time of the gymnast.
2. LONG JUMP
• 1 competition floor or vault runway.
• 1 tape measure at least 3 m long.
• 1 measuring stick with straight edge for accuracy
(ideally a meter stick).
• 1 wire brush to clean chalk.
• 1 start line marked on the floor with visible tape (at
least 5 cm wide).
• 1 chalk box and at least 1 chalk block placed on the
floor near the start line.
• 1 assessor.
Format
• One warm-up jump is allowed (optional).
• Two attempts per gymnast; the second is optional.
• The two attempts are performed in a row.
• The gymnast applies a thick layer of chalk under and
behind her heels (before each attempt) and then,
without walking stands behind the start line.
• The gymnast can stand on the tape (feet position
optional) but her toes must not exceed the tape.
• The general movement patterns selected to perform
the long jump are optional, however the gymnast
must take off with two feet from a fixed position.
• Assessor measures the distance covered and dusts the
chalk off the floor after each attempt.
• In case of disagreement, the attempt will be declared
void and the gymnast will jump again immediately.
Scoring
• The distance of the jump is measured on the floor
surface from the start line (excluding the tape) to the
closest contact of the body with the floor surface at
the finish of the jump (chalk mark).
• For each attempt, the number of complete centimeters
(ex. 227 cm, 228 cm but not 228.5 cm) is recorded.
• Assessor states loudly the length for each attempt,
records the length for each attempt and the best
length.
3. ROPE CLIMB (3 Metres)
• 1 good quality rope at least 4 m in length with 5 cm
marks at 0, 1, 2 and 3 m.
• The diameter of the rope must be similar to the
diameter of a rail for uneven bars (i.e. 40 mm).
• Additional mats or box to raise or lower start
position.
• 1 stopwatch.
• 1 assessor & 1 assistant.
Format
• One warm-up attempt is allowed (optional).
• The gymnast sits in a straddle position on the mat
with one hand on the “0” mark and the other hand
free; the bottom of the “0” mark must be at or above
the gymnasts’ sternum to start.
• The gymnast is immobile for at least three seconds
prior to climbing.
• The gymnast climbs the rope as fast as possible to
touch the 3 m mark or higher. She must continue
to climb until she hears the word “STOP” from
the assessor. Any contact with the tape or higher
indicates 3 m. (The 0 and 3 m marks start and finish
at the bottom of the respective tapes.)
• The gymnast may use the legs to climb.
• The gymnast must climb as high as possible in 30
seconds. Distance is recorded, not time.
• The gymnast must not touch down any part of the
body following the start of the rope climb.
• One attempt per gymnast. The gymnast may be
allowed a second attempt ONLY in the case she
touched down on her first attempt.
• Assessor will say “STOP” when the gymnast has
touched the mark.
Scoring
• Distance is recorded in ½ m increments (¾ m climbs
will be rounded down and considered ½ m).
• The gymnast receives no score if she touches down
on the floor with any body part once the climb has
begun. (A second attempt may be given.)
4. GLIDE HANG
• 1 gymnastic bar (single rail or low bar of uneven set)
(160 cm -170 cm).
Format
• The gymnast hangs on the bar with flat back and legs
held at 90° (together and straight). The assessor starts
the stop watch when the gymnast is in the proper
position.
• The assessor stops the stop watch if the position
is compromised. A warning may be given if the
gymnast is close to compromising the position.
Scoring
• The position is compromised and stop watch stopped
if the gymnast:
• bends the legs or arms significantly
• drops the legs 30° below horizontal
• does not correct body positions upon warning
• The assessor records the time.
without bending the elbows (about 5 cm) as many
times as possible in 30 seconds.
Scoring
• The assessor counts and records the number of
isolations in 30 seconds.
• If the athlete can perform eight repetitions, the test is
complete and the gymnast stopped
6. FLEX ARM HANG
• 1 bar (single rail or low bar of uneven bars, set so
feet do not touch in flexed position).
• 1 stopwatch.
Format
• The coach assists the gymnast into the flexed arm
position with the chin above bar height.
• The gymnast hangs with bent arms in forward grip on
the bar for as long as possible with straight legs and
incurve position.
• The assessor starts the timing of the gymnast as soon
as the coach releases the gymnast.
• The timing will continue as long as the gymnast keeps
her eyes above the bar.
• The gymnast may not rest her chin on the bar. The
assessor will warn the gymnast if the chin touches
for one second. The time will be stopped if the chin
remains or touches a second time.
Scoring
• The assessor will record the number of seconds (decimals
dropped) the gymnast holds the flexed arm hang.
• Five seconds will be deducted from the total time if
the gymnast kicks or swings the legs
7. STRADDLE INVERTED HANG
• 1 bar (single rail or low bar of uneven bars).
• 1 stopwatch.
• 1 assessor.
Format
• The gymnast hangs for as long as possible in a
straddle position with the top of the toes at the bar.
• The gymnast may be stopped once in excess of one
minute.
5. SHOULDER ISOLATION
Scoring
• The assessor will stop timing and alert the gymnast
that the turn is terminated when the position is
• One gymnastic bar, high enough so athlete can hang compromised.
with feet off the ground.
• The position is compromised if:
• straddle is wider than 90°
Format
• legs move more than 15 cm away from the bar
•The gymnast hangs from the bar in an over grip.
• the legs or feet are supported by the bar
•The gymnast performs a small pull-up, just from the
shoulder blades, lifting herself up towards the bar
13
14
8. FRONT SUPPORT FEET ON BALL
• 1 stability ball 45-55 cm diameter.
• 1 stopwatch.
• 1 assessor.
Format
• The gymnast performs a front support position with
hands on floor and toes on ball and holds position
for as long as possible.
• The assessor times the gymnast on how long she can
hold the position.
• Front support position on the ball is defined as:
• Arms straight, hands flat contacting the floor.
• Shoulders directly over, or slightly in front of
hands.
• Incurve position with flat hips.
• Legs together and straight.
• The assessor watches the gymnast and determines if
the position is compromised:
• Back sagging.
• Significant pike (145°).
• Arms bending.
• Feet coming off ball.
Scoring
• Assessor takes only full seconds into consideration
(decimals are dropped).
• The assessor warn the gymnast if she is close to
compromising position.
• Test must be stopped if the gymnast feels any lower
back pain.
• The test is stopped after 30 seconds.
• A second attempt can be given if the gymnast falls in
first three seconds.
9. INCURVE HOLD (HOLLOW POSITION)
• 1 assessor.
Format
• The gymnast lies on her back with feet and shoulders
off the ground (approximately 10 - 20 cm) in an
incurve position. Arm position may be at the
gymnasts thighs or for more challenge over head.
• The gymast is required to maintain pressure on the
floor with the lower back throughout the test as well
as hold the incurve position for as long as possible.
• This demonstrates that they can activate kegel muscle
and the core ”pulling belly button in, or “hollowing
the stomach”.
Scoring
• The gymnast receives one point for each of the
following (maximum four points):
• legs together and straight
• lower back pressed into floor
• shoulders off the floor
• bottom contracted
The gymnast receives two additional points for the
following (max four points):
• above position held for 15 seconds (2 pts)
• above position held for 30 seconds (4 pts)
10. HAMSTRING BRIDGE ON BALL (WITH ARM
SUPPORT)
• 1 stability ball 45-55 cm diameter.
• 1 stopwatch.
• 1 assessor.
Format
• The gymnast lies on her back with feet on top of the
ball (ankles only) with arms lateral on the floor with
palms up.
• The gymnast bridges the hips off the ground so that
shoulders, hips, knees and ankles are in a straight
line.
• Once the proper position is assumed, assessor starts
the stopwatch.
• Assessor watches the gymnast to determine if the
position in compromised:
• Hips dropping.
• Feet sliding off the ball.
Scoring
• The assessor takes only seconds into consideration
(decimals are dropped).
• The assessor may warn the gymnast if she is close to
compromising the position.
• The watch is stopped if the gymnast can hold beyond
30 seconds.
11. INCURVE HANDSTAND HOLD
• Level hard surface and wall.
• Line on floor 60 cm from the wall.
Format
• The gymnast performs a handstand in the incurve
position stomach facing the wall with the top of toes
at the wall.
• Hands are placed directly on the line.
• The gymnast holds the incurve handstand until the
assessor indicates they can come down.
Scoring
• The gymnast receives one point for each of the
following:
• fingers pointing forward
• straight arms
• curved upper back
•
•
•
•
•
elevated in shoulder (ears covered)
neutral head position
ribs tucked under
bottom contracted
straight legs
12. BRIDGE
• Level hard surface.
• 1 assessor.
Format
• The gymnast lies on her back, places the palms of her
hands (shoulder width) on the floor and pushes up to
a bridge position.
• The gymnast performs a bridge with the correct
body position and holds the maximum stretch for 10
seconds.
• The correct body position is:
• hands shoulder width apart and fingers point
towards the feet
• feet together with heels on the floor
• arms and legs straight
Scoring
• The assessor determines the position of the shoulder
in relation to vertical:
• 10° beyond vertical = 4 pts
• Vertical = 3 pts
• 10° in front = 2 pts
• >10° in front = 1 pts
• One point will be deducted from total points for:
• bent arms (hyper-extension of elbow is not a
deduction)
• bent legs
• leg separation
• heels lifted from floor
13. PIKE FLEXION
• 1 trapezoid box.
Format
• The gymnast stands with feet at edge of box.
• The gymnast stretches up and lowers her upper body
into a pike position, hands reaching over the edge of
the box.
• The gymnast may NOT grab her legs or use any
other surface for leverage.
• The gymnast will hold the position until the assessor
says “STOP”.
Scoring
• The assessor determines the points based on the
position of the hands at the box edge:
•
•
•
•
wrist well below edge = 4 points
wrist at edge = 3 points
base of fingers at edge = 2 points
top of fingers at edge = 1 points
14. SPLIT RIGHT, LEFT AND CENTER
• Level hard surface with a 5 cm line (at least 2 m in
length).
• 1 assessor.
Format
• The gymnast performs each split in front of the
assessor in order beginning with left then right and
finally center.
• The gymnast will get into her position and say
“READY” when she is ready to remove her hands
from the floor.
• The gymnast will then hold the split position for 10
seconds while the assessor assesses.
• Arm position is optional.
• For the center split the gymnast lies flat on the
stomach with the legs on the line, arms out to the
side.
Scoring Left and Right Split
• The gymnast must reach 145° in split to be eligible
for any points.
• The gymnast receives ½ point (max 4 points per leg)
for each of the following:
• hips 45° or more (toward square)
• both legs straight
• front leg in complete contact with floor
• back leg in complete contact with floor
• front leg turned out
• square shoulders
•stomach pulled in, shoulders back and sitting tall in
split
• held 10 seconds with no hand touch
Scoring Center Split
for any points.
• The gymnast receives one point if legs are between
145° and 160°.
• The gymnast receives two points for 160° or greater.
• The gymnast receives three points if completely
contacting the floor in split (180°).
• The gymnast receives an additional one point for
straight legs with hips and knees rotated.
15
16
• 1 stopwatch
clear of all obstacles).
is in front of the start line and finish is at front of the
finish line.
• 2 assessors & 1 assistant.
Format
(best time counts).
• All gymnasts in the group perform their first attempt and
then perform their second attempt in the same order.
• The gymnast stands at the end of the runway. The
standing position is optional as long as the feet are
start line.
• The run is performed in bare feet or vaulting shoes.
• The assessor raises a flag to indicate they are ready
and announces in a clear and consistent rhythm
“gymnast ready, 4, 3, 2, 1, GO”. The assessor
lowers the flag quickly at the word “GO”. The
assessors start the stopwatches after “GO” at the
lowering of the flag.
Scoring
“GO”), the gymnast will re-start. If the gymnast false
starts three times, she receives no score for that
attempt.
• Timing is determined to the second decimal place
(3.268 average will be recorded as 3.26).
• The assessor loudly states the average for each
attempt.
2. LONG JUMP
• 1 competition floor or vault runway.
• 1 tape measure at least 3 m long.
(ideally a meter stick).
• 1 wire brush to clean chalk.
least 5 cm wide).
floor near the start line.
• 1 assessor.
Format
the long jump are optional, however the gymnast
must take off with two feet from a fixed position.
• The assessor measures the distance covered and
dusts the chalk off the floor after each attempt.
void and the gymnast will immediately jump again.
Scoring
• Assessor states loudly the length for each attempt,
records the length for each attempt and the best
length.
position.
• 1 stopwatch
• 1 assessor & 1 assistant
Format
with one hand on the 0 m mark and the other hand
free; the bottom of the 0 m mark must be at or above
the gymnast’s sternum to start.
prior to climbing.
• The gymnast climbs the rope as fast as possible to
touch the 3 m mark or higher. She must continue
to climb until she hears the word “STOP” from
the assessor. Any contact with the tape or higher
indicates 3 m. (The 0 and 3 m marks start and finish
at the bottom of the respective tapes.)
• The gymnast may use the legs to climb.
• The gymnast must climb as fast as possible. Time is
recorded in Level 2
• The gymnast must not touch down any part of the
body following the start of the rope climb.
• One attempt per gymnast. The gymnast may be
allowed a second attempt ONLY in the case she
touched down on her first attempt.
• Assessor will say “STOP” when the gymnast has
touched the mark.
Scoring
• Time is recorded to one decimal.
• The gymnast receives no score if she touches down
on the floor with any body part once the climb has
begun.
4. GLIDE SWINGS
• 1 gymnastics bar (single rail or low bar of uneven
bars) (160 -170 cm).
• 1-2 trapezoid boxes.
• 1 assessor.
Format
• The gymnast jumps from the boxes to the bar and
performs four glide swings in a row with her legs
together.
• The box is removed once the gymnast begins her first
glide swing.
• The assessor assesses and counts the successful glide
swings.
• The gymnast may have two attempts; the second is
optional.
• One attempt is assessed for each gymnast before the
second attempt is offered.
Scoring
• Two possible points for each glide swing (half point
for each below four times):
• min 90° back swing
• straight arms and legs
• extension of hips in front swing
• feet rise in front of swing
5. CHIN UPS
bars, set so feet do not touch in hang position).
• 1 stopwatch
Format
• The coach assists the gymnast into the hang position.
• The gymnast hangs in forward grip on the bar
and performs as many chin ups in 30 seconds as
possible.
• The assessor begins the timing at the first movement
of gymnast.
Scoring
• The assessor will count out loud how many chin ups
are performed.
• A chin up is defined as a chin up that ranges from
bottom of chin and long hang.
• The gymnast may drop and restart as often as
needed within the 30 seconds with the assistance of
the coach to re-start. The watch is not stopped.
• The assessor may give half points for chin ups that:
• are deemed close to range
• have a fall after sufficient pull upward
• have leg swing or kick or beat swing
• The gymnasts are encouraged to keep trying even
when they have to break form.
• The assessor will record the number of successful
repetitions.
6. CAST FEET TO BAR HEIGHT
• 1 gymnastics bar (single rail or low bar of uneven set)
• 1 stop watch
Format
• The gymnast starts in front support on the bar and
performs as many casts with legs together as possible
in 30 seconds.
• The gymnast will keep casting until the assistant says
“STOP” and the watch is stopped.
Scoring
• The assessor counts out loud how many casts reach
bar height with straight arms and legs in 30 seconds.
• The assessor may say “higher” to instruct the gymnast
if the repetitions are not counted.
• The gymnast may return to bar or to stand - Level 2
only.
• A successful cast is one that:
• reaches bar height (feet)
• has straight arms and legs
• has straight or incurve body positions (slight
outcurve allowed if horizontal or higher)
• The position is deemed compromised if the:
• legs separate wider than 10 cm
• arms bend significantly
• body is considered in arch or pike
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18
• The assistant records the number of successful
repetitions.
7. JACK KNIVES ON BALL
• 1 stability ball 45-55 cm diameter
• 1 metronome @ 50 bpm
• 1 assessor
Format
• One or more gymnast may test simultaneously if
equipment is available.
• Gymnast performs a front support position with hands
on floor and toes on ball and performs jackknives
(tucking knees to chest, then extending legs back to
start position) in time to 50 bpm. Count is knees in on
one beat, legs extend on one beat.
• The assessor counts how many reps the gymnast can
perform with good form.
• Good jackknife form defined as:
• Arms straight, flat hands contacting the floor
• Shoulders directly over, or slightly in front of
hands
• Incurve position with flat hips and open
shoulders and legs straight on extension
• Knees tucked right to chest on curl
• The assessor watches the gymnast and determines if
the position is compromised, which is defined as:
• Back sagging
• Significant pike (145°)
• Arms bending
• Feet coming off ball
• “Cheating” knee bend, by shortening movement
Scoring
• Assessor counts how many reps the athlete can
perform in time to the metronome.
• Athlete may be given warning to correct
compromised form or stay in time to the metronome
before test is stopped.
• Test must be stopped if athlete feels any pain in low
back.
8. SIT UPS @ 60 bpm
• 1 assessor & assistant
• 1 stopwatch
Format
• The gymnast lies on her back with knees bent and
secured by assistant, hands clasped below chin.
• The gymnast performs sit-ups in time to the
metronome by coming up to the beat, touching
elbows to knees and laying back down to the beat
for 30 seconds.
• Hands must stay under the chin; bum and heels
cannot lift off the ground and athlete must keep time
to the metronome for repetitions to be counted.
• The athlete receives one warning to correct
compromised position or to stay in time to the
metronome before test is stopped.
• Athlete attempts to perform as many good sit-ups as
possible.
Scoring
• Assessor counts the maximum number of sit-ups the
athlete can do within the rules of the test.
9. HAMSTRING CURLS ON BALL
• 1 assessor
Format
• Gymnast lies on her back with feet on top of the ball
(ankles only) with hands on the ground, palms up.
• Athlete bridges the hips off the ground such that
shoulders, hips, knees and ankles are in a straight line.
• Metronome is started.
• In time to the metronome, the gymnast pulls ball
towards her bum, using the hamstring muscles. The
ball is pulled in on one beat, and legs are extended on
one beat.
• The assessor watches the gymnast to determine if the
position in compromised:
• Hips dropping
• Feet sliding off the ball
• Feet not point up towards ceiling
• The gymnast attempts to complete as many repetitions
as possible with good form in time to the metronome.
Scoring
• The assessor may give one warning to the gymnast if
she is close to compromising the position
• The assessor counts the maximum number of
hamstring curls the athlete can do in time with the
metronome.
10. INCURVE HANDSTAND HOLD
• Level hard surface at wall
• 5 cm line on the floor 30 cm from wall
• 1 assessor
Format
• The gymnast performs an incurve handstand with
stomach toward the wall with the hands on the line.
Scoring
• The gymnast receives one point for each of the following:
• fingers pointing forward
• straight arms
• curved upper back
• elevated in shoulder (ears covered)
• neutral head position
• ribs tucked under
• bottom contracted
• straight legs
11. BRIDGE
• Level hard surface
• 1 assessor
Format
a bridge position.
• The gymnast performs a bridge with the correct body
position and holds the maximum stretch for 10 seconds.
towards the feet
Scoring
• vertical = 3 pts
deduction)
• bent legs
• leg separation
12. PIKE FLEXION
• 1 trapezoid box
Format
into a pike position hands reaching over the edge of
the box.
• The gymnast will hold the position until the assessor
say “STOP”.
Scoring
• wrist well below edge = 4 points
• wrist at edge = 3 points
• base of fingers at edge = 2 points
• top of fingers at edge = 1 points
• Level hard surface with a 5 cm line (at least 2 metre
in length)
• 1 assessor
Format
assessor in order beginning with Left; then Right; and
finally Center.
from the floor.
seconds while the assessor assesses.
• For the center split the gymnast lies flat on the stomach
with her legs on the line, arms out to the side.
for any points.
• The gymnast receives ½ point (max 4 points per leg)
for each of the following:
•stomach pulled in, shoulders back and sitting tall in
split
for any points.
• The gymnast will receive one point if legs are
between 145° and 160°.
• The gymnast will receive two points for 160° or
greater.
• The gymnast will receive three points if completely
• The gymnast receives and additional one point for
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20
• 1 stopwatch
clear of all obstacles)
is in front of the start line and finish is at front of the
finish line
• 2 assessors & 1 assistant
Format
(best time counts).
• All gymnasts in the group perform their first attempt
and then perform their second attempt in the same
order.
• The gymnast stands at the end of the runway. The
standing position is optional as long as feet are
start line.
• The run is to be performed in bare feet or vaulting
shoes.
• The assessor will raise a flag to indicate they are
ready and announce in a clear and consistent rhythm
“gymnast ready, 4, 3, 2, 1, GO”. The assessor will
lower the flag quickly at the word “GO”. The assessors
start the stopwatches after “GO” at the lowering of the
flag.
Scoring
“GO”), the gymnast will re-start.
• If the gymnast false starts three times, she will receive
no score for that attempt.
• Timing is determined to the second decimal. (3.268
average will be recorded as 3.26).
• The assessor states loudly the average for each
attempt.
2. LONG JUMP
• 1 competition floor or vault runway
• 1 tape measure at least 3 m long
(ideally a meter stick)
• 1 wire brush to clean chalk
least 5 cm wide)
floor near the start line
• 1 assessor
Format
the long jump are optional however the gymnast must
take off with two feet from a fixed position.
• The assessor measures the distance covered and
dusts the chalk off the floor after each attempt.
void and the gymnast will immediately jump again.
Scoring
• Assessor states loudly the length for each attempt and
records the length for each attempt as well as the best
length.
• Additional mats or boxes to raise or lower start
position.
• 1 stopwatch
Format
prior to climbing.
• The gymnast climbs in straddle L-position for 2 m.
seconds. Distance is recorded not time.
Scoring
• The gymnast must not use any legs.
• The climb will be terminated when:
• there is any contact with the floor following the
start
• there is any kicking, swinging or scissoring of the
legs
• the legs drop more than 30º below horizontal
• the knees bend more than 30º
• Assessor will record the distance.
4. GLIDE SWINGS
bars set to 160-170 cm)
• 1 trapezoid box
• 1 assessor
Format
• The gymnast jumps from the box to the bar and
performs eight glide swings in a row with her legs
together.
• The box is removed once the gymnast begins her first
glide swing.
• The assessor counts the successful glide swings.
• The gymnast may have two attempts; second is
optional.
• One attempt is assessed for each gymnast in order
before the second attempt is offered.
Scoring
• One possible point for each glide swing meeting the
requirements below:
• min 90° back swing
• extension of hips in front swing
• feet do not touch down
5. CHIN UPS
• 1 gymnastics bar (single rail or high bar of uneven
bars, set so feet do not touch)
• 1 stopwatch
• 1 assessor and 1 assistant
Format
• The coach assists the gymnast into a hang position in
the forward grip.
• The gymnast performs as many chin ups in 30
seconds as possible.
• The assessor starts the timing with the first movement
of the athlete.
Scoring
• The assessor will count out loud how many chin ups
are performed.
• A chin up is counted if it goes from complete straight
arm hang to chin above the bar.
• The gymnast may drop and restart (with assistance of
the coach) as often as needed within the 30 seconds.
The watch is not stopped.
• The assessor may give half points for chin ups that
include the following:
• close to range
• fall after sufficient pull
• with leg swing or kick
• beat swing
• The gymnast is encouraged to have excellent form for
full points but also to keep pulling even when she is
exhausted and starting to break form.
6. INVERTED HANG
bars)
• 1 stop watch
• 1 assessor
Format
• The gymnast hangs for as long as possible in an
incurve inverted position with the front of the thighs at
the bar.
• The assessor records how long the gymnast holds her
thighs to the bar.
• The assessor will say “STOP” to the gymnast when
the position is compromised and the stopwatch is
stopped.
• The gymnast may be stopped if she holds in excess of
one minute.
Scoring
• hip pikes more than 45° or more
• back arches or head falls backward
• body drops so the bar is at the knee or lower
• body moves more than 15 cm away from the bar
• arms bend
7. CAST TO HORIZONTAL
bars)
Format
performs as many casts with legs together returning
back to the bar as possible in 30 seconds.
Scoring
21
22
horizontal with straight arms and legs in 30 seconds.
• reaches horizontal
• returns to the bar
• has straight, incurve or slight outcurve body
positions
• arms or legs bend significantly
repetitions.
8. ONE LEG V-SNAPS
• Flat level surface
• 1 stopwatch
Format
• The gymnast lies on her back and performs as many
one-leg alternating V-snaps as possible in 30 seconds
keeping time to the metromone.
• The gymnast tries to touch her foot at each beat.
• The stopwatch is started with the gymnast’s first
movement.
• The assistant times the gymnast and will say loudly
“STOP”when the time is over or when the gymnnast is
no longer in time with the metronome.
Scoring
• The assessor counts how many times the gymnast
brings her back (upper and mid) off of the floor and
contacts her foot with one or both hands.
• Half points will be given by the assessor if the
gymnast bends her legs slightly.
• No half points will be awarded if the upper and mid
back do not leave the floor.
• The total number of touches is recorded.
9. HAMSTRING CURLS ON BALL ( without arm
support)
• 1 assessor
Format
• The gymnast lies on her back with feet on top of the
ball (ankles only) with arms pointing to the ceiling (no
support).
• The gymnast bridges the hips off the ground such that
shoulders, hips, knees and ankles are in a straight
line.
• Metronome is started.
• In time to the metronome, the gymnast pulls the ball
towards her bum, using the hamstring muscles. The
ball is pulled in on one beat and legs are extended on
one beat.
• The assessor watches the gymnast to determine if the
position is compromised:
• hips dropping
• feet sliding off the ball
• feet do not point up towards ceiling
• The gymnast attempts to complete as many repetitions
as possible with or without arm support with good
form in time to the metronome
Scoring
• The assessor may give one warning to the gymnast if
she is close to compromising the position
• Assessor counts the maximum number of hamstring
curls the athlete can do in time with the metronome
10. VERTICAL HANDSTAND ALIGNMENT
• Level hard surface at wall
• 5 cm line placed 10 cm from the wall
• 1 assessor
Format
• The gymnast performs a handstand with stomach
toward the wall with her hands on or in front of the
line (closer to the wall).
• The gymnast must hold the handstand until the
assessor indicates she can come down.
Scoring
• The gymnast receives one point for each:
• open shoulder
• elevated in shoulder
• feet do not rest on wall
• ribs tucked under
• flat back
• flat open hips (hips or thighs contact wall)
• hold stable position
11. BRIDGE
• 1 assessor
Format
a bridge position.
seconds.
towards the feet
Scoring
deduction)
• bent legs
• leg separation
12. PIKE FLEXION
• 1 trapezoid box
Format
the box.
• The gymnast holds the position until the assessor say
“STOP”.
Scoring
• wrist at edge
= 3 points
13 SPLIT RIGHT, LEFT AND CENTER
• Level hard surface with a 5 cm line (at least 2 meters
in length)
• 1 assessor
Format
assessor in order beginning with Left; then Right; and
finally Center.
from the floor.
seconds for the assessment
• For the center split the gymnast lies flat on the
stomach with the legs on the line, arms out to the
side.
for any points.
• The gymnast receives half points (max four points per
leg) for each of the following:
• stomach pulled in, shoulders back and sitting tall
in split
for any points.
• The gymnast will receive one point if legs are
between 145° and 160°.
• The gymnast will receive two points for 160° or
greater.
• The gymnast will receive three points if completely
• The gymnast receives and additional one point for
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Physical Abilities Testing Protocol GYMSTART 4
1. SHUTTLE RUN
• 1 stopwatch
• One gymnastics floor marked with border (40x40 ft)
• 1 assessor for each gymnast testing & 1 assistant
Format
• One or more gymnasts may test simultaneously.
• The gymnast runs as many lengths as possible of
the floor, touching the border on each length in 90
seconds.
• The assessor will call out 30, 60 and 10 second
warnings.
• Scoring
• The assessor(s) counts each length and records the
number for each gymnast.
• The length is not counted if the gymnast does not
touch the border or the floor beyond the border.
• No half lengths are counted.
2. PUSH UPS
• 1 hard level surface
• 1 foam pit cube (15 cm X 15 cm)
Format
• The gymnast does a front support with arms no wider
than shoulder width apart on the floor. Elbow position
is optional: outward or tucked in (tricep).
• The assessor places a foam pit cube on the floor
under the chest of the gymnast.
• The gymnast performs as many push ups as possible
in keeping time with the metronome set at 50 bpm
touching and/or compressing the foam cube.
• The gymnast may begin when ready.
• The assessor counts the successful push ups out loud.
• The assessor stops counting the push ups when the
gymnast is no longer able to maintain pace with the
metronome or compromises body line significantly.
• The assistant records the number of push ups
completed at the 50 bpm pace.
Scoring
• A successful repetition is one where the body of the
gymnast contacts and/or compresses the foam cube
(approximately 90º bend in elbow) and returns to
the straight arm support position in pace with the
metronome (no knees touching etc).
• Body should remain straight throughout.
• The assistant records the total number of successful
repetitions. Gymnast does not need to continue past
25 repetitions.
3. ROPE CLIMB (3 Meters)
position.
• 1 stopwatch
Format
prior to climbing.
seconds. Distance is recorded not time.
Scoring
• The climb will be terminated when:
start
legs
• Assessor will record the distance.
4. GLIDE KIPS
• 1 gymnastic bar (single rail or low bar of uneven
bars set 160 cm - 170 cm)
• 1 assessor
Format
• The gymnast performs as many kips with legs
together as possible in 30 seconds.
• The assessor counts the glide kips.
• The gymnast is allowed re-start following a fall any
time throughout the 30 seconds.
Scoring
• The assessor counts out loud how many successful
kips are completed in 30 seconds.
• A successful kip is one that:
•
• reaches support
• has legs together
Half points can be given to a kip with small execution
errors (leg scissor, 1- 2 pull, slight arm and leg bends).
• The kip will not be given any points if the:
• arms bend significantly (90°)
• legs touch the floor
repetitions.
5. LEG LIFTS AT 45°
• Wall bars or gymnastics high bar with hard flat
surface supported behind
• 1 stopwatch
Format
• The gymnast hangs on the bar.
• The gymnast lifts her legs to min of 45° as many times
as possible in 30 seconds.
• The stopwatch is started with the gymnasts’ first
movement.
• The assistant times the gymnast and will say loudly
“STOP” to alert the gymnast the time is stopped.
Scoring
• The assessor counts out loud how many times the
gymnast brings legs to 45° above horizontal and
returns to the hang position.
• Half points will be given by the assessor if the
gymnast bends or separates her legs slightly.
• No points will be awarded if the legs do not reach
the minimum of 45° or the bend /separation is
excessive.
repetitions.
6. CHIN LEVERS
• 1 gymnastic bars (single rail or high bar of uneven
bars set so feet do not touch)
• 1 stopwatch
Format
• The coach assists the gymnast into a chin up position
in the forward grip.
• The gymnast performs as many chin up levers in 30
seconds as possible.
• The assessor starts the timing with the gymnast’s first
movement.
Scoring
• The assessor will count out loud how many levers are
performed.
• A lever counts if it goes from chin up to complete
straight arm inverted hang, back to chin up above the
bar.
• The assessor may give half points for levers that:
• are only half complete (to invert but then fall or
out of time)
• are more than slightly piked
• have slight execution deductions
• chin is near bar but not completely over
• arms do not complete straighten in inverted
position
7. CAST TO 45°
• 1 gymnastic bar (single rail or low bar of uneven
bars)
Format
performs as many casts with legs together (returning
to the bar) as possible in 30 seconds.
Scoring
45° with straight arms and legs in 30 seconds.
• reaches 45°
•
returns to bar
has straight arms and legs
positions
• arms bend
repetitions.
25
26
8. L SIT
• 1 level hard surface
• 1 stop watch
• 1 assessor
Format
• The gymnast pushes up and holds an L sit on the floor
with the palms flat on the floor.
• The assessor starts the stop watch as soon as the legs
leave the floor.
• The gymnast must keep the legs straight and in the
L-position without touching the floor for as long as
possible.
• The assessor stops the timing if any part of the body
other than the hands touches the floor.
Scoring
• The watch is stopped and the assessment terminated
when the gymnast makes contact with the floor with
any body part other than the hands.
• Five seconds is deducted from the total time if
the arms or legs slightly bend. The gymnast is
encouraged to hold even if she starts to shake, bend
or wobble.
9. SINGLE LEG SQUAT WITH BALL @ 40 bpm
(hip, ankle stability)
• One assessor
• One stop watch
• Stability ball
•Wall
Format
• The gymnast stands at the wall with the ball at the
middle of the back, legs hip-width apart, feet and
knees facing forward (ball rests on wall).
• The gymnast then takes one leg off the floor holding it
slightly in front
• The gymnast then lowers to 90° and returns to
stand on one leg, keeping her back on the ball and
completing as many consecutive “good” squats as
possible at 40 BPM for 30 seconds on each leg
•Gymnast squats down on one beat and up on one
beat (max 10) completing all the reps on one leg
before changing legs. No alternating.
Scoring
• Assessor can give warning to gymnast and not count repetition if position is compromised
• Position is considered compromised if:
• not on pace
• does not reach full squat or rise
•
•
•
loss of balance
knee of the supporting leg collapses inward or outward
knee drives in front of toe or heel raises
10. PRESSES FROM STAND
• 1 hard level surface
• 1 assessor
Format
• The gymnast performs as many presses to handstand
(straddle) from straddle stand as possible in 30
seconds.
• The assessor will call out “STOP” when the 30
seconds is completed.
Scoring
• The assessor counts out loud the number of successful
presses to handstand the gymnast does in 30
seconds.
• A successful repetition is one that:
• reaches handstand within 10° and returns to
straddle stand on the floor
• the legs have come together in handstand
position
• the legs gently left the floor (no jumping)
• Half points can be given by the assessor if the
gymnast:
• bends arms or legs slightly
• walks in handstand
• falls over after a successful press upward
• falls backward after successful press upward
• The assessor records the number of successful presses.
11. BRIDGE
• 1 assessor
Format
a bridge position.
seconds.
towards the feet;
• feet together with heels on the floor;
• arms and legs straight.
Scoring
deduction)
• bent legs
• leg separation
12. PIKE FLEXION
• 1 trapezoid box
Format
the box.
• The gymnast holds the position until the assessor say
“STOP”.
Scoring
• top of fingers at edge = 1 point
• Level hard surface with a 5 cm line (at least 2 meters
in length)
• 1 assessor
Format
assessor starting with the Left; then the Right; and
finally Center consecutively.
from the floor.
seconds for assessment.
• Center split is performed in the sitting position.
Scoring Left And Right Split
for any points.
•stomach pulled in, shoulders back and sitting tall
in split
for any points.
• The gymnast receives two points if legs and hips
sitting directly on the line.
• The gymnast receives one point if legs are within 10°
of complete split.
• The gymnast receives an additional one point (max
two points) for each of the following:
• hips rotated under and knees straight and rotated
upward
• control of the position held 10 seconds with one
hand touch
27
28
Physical Abilities Testing Protocol GYMSTART 5
1. SHUTTLE RUN
• 1 stopwatch
• One gymnastics floor marked with border (40x40 ft)
• 1 assessor for each gymnast testing and 1 assistant
Format
• One or more gymnasts may test simultaneously.
• The gymnast runs as many lengths of the floor
(touching the border on each length) as possible in
90 seconds.
• The assessor will call out 30, 60 and 10 second
warnings.
Scoring
• The assessor(s) counts each length and records the
number for each gymnast.
• The length is not counted if the gymnast does not
touch the border or the floor beyond the border.
• No half lengths are counted.
2. TRICEP PUSH UPS
• Hard level surface
• 1 foam pit cube (15 x 15 cm)
• 1 assessor and assistant
Format
• The gymnast does a front support on the floor.
• The assessor places a foam pit cube on the floor
under the chest of the gymnast.
• The assistant starts the stopwatch with the gymnast’s
first movement.
• The gymnast performs as many push ups as possible
while keeping time with the metronome set at 50 bpm
touching and/or compressing the foam cube (down
and up for each beat).
• The assessor stops counting the push ups when the
gymnast is no longer able to maintain pace with the
metronome or compromises body line significantly.
• The assessor may say “NO or LOWER” or similar
to give instruction to the gymnast if they will not be
counting the push up as complete.
Scoring
• A successful repetition is one where the body of the
gymnast contacts and/or compresses the foam cube
(approximately 90° bend in elbow) and returns to
the straight arm support position in pace with the
metronome (no knees touching etc). Body should
remain straight throughout and arms must be tucked
in.
• The assistant records the number of push ups
marks at 0, 1, 2 and 3 m
diameter of a rail for uneven bars (i.e. 40 mm)
• Additional mats or box to raise or lower start position
• 1 stopwatch
Format
with one hand on the “0” m mark and the other hand
free; the bottom of the “0” m mark must be at or
above the gymnast’s sternum to start.
before climbing.
• The gymnast must climb as fast as possible. Time is
recorded.
Scoring
• The climb will be terminated if:
start
legs
• The time is recorded.
4. KIP CAST
bars set 160 cm - 170 cm)
• 1 assessor
Format
• The gymnast performs as many kip casts to feet at
bar height (with legs together throughout) as possible
in 30 seconds.
• The assessor counts the glide kips that finish with cast
minimum feet at bar height.
• The gymnast is allowed to re-start following a fall or
stop throughout the 30 seconds.
Scoring
• The assessor counts out loud how many successful
kips are completed in 30 seconds.
• A successful kip cast is one that:
• reaches support with feet at bar height or higher
• has legs together
• Half points can be given to a kip cast with small
execution errors (leg scissor, 1- 2 pull, slight arm and
•
•
leg bends).
The kip will not be given any points if the:
• arms or legs bend significantly
• legs touch the floor
The assistant records the number of successful repetitions.
5. LEG LIFTS VERTICAL
• Wall bars or gymnastics high bar with hard flat
surface supported behind
• 1 stopwatch
Format
• The gymnast hangs on the bar.
• The gymnast lifts her legs (together) to the bar
(vertical) as many times as possible in 30 seconds.
• The stopwatch is started with the gymnast’s first
movement.
• The assistant times the gymnast and alerts the
gymnast when the time is stopped.
Scoring
• The assessor counts out loud how many times the
gymnast brings legs to vertical and returns to the
hang position.
• Half points will be given if the gymnast bends or
separates her legs slightly.
• No points will be awarded if the legs do not reach
vertical or the bend/separation is greater than 10
cm.
repetitions.
6. CHIN LEVERS
• 1 gymnastics bar (single rail or high bar of uneven
set so feet do not touch)
• 1 stopwatch
Format
• The coach assists the gymnast into a chin up position
in the forward grip.
• The gymnast performs as many chin levers as
possible in 30 seconds.
• The assessor starts timing with the gymnast’s first
movement.
Scoring
• The assessor will count out loud how many levers are
performed.
• A lever counts if it goes from chin up to complete
straight arm inverted hang, back to chin up above the
bar.
• The assessor may give half points for levers that:
• are only half complete (to invert but then fall or
out of time)
• are more than slightly piked
• have slight execution deductions
• chin is near bar but not completely over
• arms do not completely straighten in inverted
position
7. CAST TO HANDSTAND WITHIN 10° (straddle
or straight body)
bars)
Format
• The gymnast starts in front support on the bar
and performs as many casts with legs together or
straddled (returning to the bar) as possible in 30
seconds.
Scoring
within 10° of handstand with straight arms and legs
in 30 seconds.
• reaches handstand within 10°
•has straight arms and legs
• Half points can be awarded for a handstand that falls
over or falls from support.
• legs bend significantly
• arms bend significantly
• The assistant records the number of successful repetitions.
8. L-SIT
• 1 stop watch
• 1 assessor
Format
• The gymnast pushes up and holds a L-sit with legs
together on the floor and palms flat on the floor.
• The assessor starts the stop watch once the body
leaves the floor.
• The gymnast must keep the legs straight and in the
L-position without touching the floor for as long as
29
30
possible.
Scoring
• The watch is stopped and the assessment terminated
when the gymnast makes contact with the floor with
any body part other than the hands.
• Five seconds is deducted from the total time if
the arms or legs slightly bend. The gymnast is
encouraged to hold even if she starts to shake, bend
or wobble.
• The assessor records the time minus any five second
deductions for execution.
9. SINGLE LEG SQUAT WITH BALL @ 80 BPM
• 1 assessor
• 1 stop watch
• Stability ball
•Wall
•Metronome
Format
• The gymnast stands at the wall with the ball at the
middle of the back, legs hip-width apart, feet and
knees facing forward (ball rests on wall).
• The gymnast then takes one leg off the floor holding it
slightly in front.
• The gymnast then lowers to 90° and returns to stand
on one leg keeping the back on ball completing as
many squats at the 80 bpm pace for 30 seconds
(each leg).
•Gymnast squats down on one beat and up on one
beat (max 20 per leg) completing all reps on one leg
before changing legs. No alternating.
Scoring
• Assessor counts out loud the number of reps
completed in 30 seconds on each leg, one leg at a
time.
• Assessor can give warning to gymnast and not count repetition if position is compromised.
• Position is considered compromised if:
• not on pace
• did not reach full squat or rise
• loss of balance
• knee of the supporting leg collapses inward or
outward
• knee drives in front of toe or heel raises
10. PRESSES FROM CLEAR SUPPORT
• Hard level surface
• 1 assessor
Format
• The gymnast performs as many presses to handstand
(straddle) from straddle clear sit as possible in 30
seconds.
• The gymnast may rock back slightly to start but may
not start from roll.
• The gymnast must not rest legs on bent elbows at
start.
Scoring
• The assessor counts out loud the number of successful
presses to handstand the gymnast does in 30
seconds.
• As successful repetition is one that:
• reaches handstand within 10° and returns to
straddle sit on the floor
• the legs have come together in handstand
position
• the feet do not touch at start
• Half points can be given by the assessor if the
gymnast:
• slightly bends arms or legs
• walks in handstand
• falls over after a successful press upward
• falls into sit position
• The gymnast will be allowed to perform her presses
from stand for some points if she cannot go from
clear support (marked with *).
• The assessor records the number of successful presses.
11. BRIDGE
• 1 assessor
Format
a bridge position.
seconds.
towards the feet;
• feet together with heels on the floor;
• arms and legs straight.
Scoring
deduction)
• bent legs
• leg separation
12. PIKE FLEXION
• 1 trapezoid box
Format
into a pike position, hands reaching over the edge of
the box.
• The gymnast holds the position until the assessor says
“STOP”.
Scoring
• Level hard surface with a 5 cm line (at least 2 m in
length)
• 1 assessor
Format
assessor in order beginning with left then right and
finally center.
from the floor.
seconds for assessment.
• Center split is performed in the sitting position
Scoring Left And Right Split
for any points.
•stomach pulled in, shoulders back and sitting tall
in split
for any points.
• The gymnast receives two points if legs and hips are
sitting directly on the line.
• The gymnast receives one point if legs are within 10°
of complete split.
• The gymnast receives an additional one point (max
two points) for each of the following:
• hips rotated under and knees straight and rotated
upward
• control of the position held 10 seconds with one
hand touch
31
(20 Metres)
(score)
Split Centre
(score)
Split L
(score)
Split R
(score)
Pike Flexion
(score)
Bridge
(score)
Incurve Handstand Hold
(seconds)
support)
Hamstring Bridge on Ball (arm
(score)
Incurve Hold
(seconds)
Front Support feet on ball
(seconds)
Straddle Inverted Hang
(seconds)
Flex Arm Hang
(number completed)
Shoulder Isolation
(seconds)
Glide Hang
(m)
Rope Climb (3 Metres)
(cm)
Long Jump
6 years +
5 years and under
Sprint
LEVEL 1
8
8
30+
8
30+
30+
30+
3
130+
<4.2
<4.5
points
7.5
7.5
points
7
27 29.9
7
27 29.9
27 29.9
27 29.9
125 129
6.5
6.5
points
4.2 - 4.29
4.5 - 4.59
7
points
6
25 26.9
6
25 26.9
25 26.9
25 26.9
2.5
120 124
5.5
5.5
points
4.3 - 4.39
4.6 - 4.69
6
points
5
23 24.9
5
23 24.9
23 24.9
23 24.9
115 119
4.5
4.5
points
4.4 - 4.49
4.7 - 4.79
5
points
Level 1
September 2013
4
4
4
4
4
4
21 22.9
4
21 22.9
21 22.9
30+
8
21 22.9
2
110 114
3.5
3.5
3.5
3.5
2729.9
7
3.5
points
4.5 - 4.59
4.8 - 4.89
4
points
3
3
3
3
3
3
19 20.9
3
19 20.9
19 20.9
2526.9
6
19 20.9
105 109
2.5
2.5
2.5
2.5
2324.9
5
2.5
points
4.6 - 4.69
4.9 - 4.99
3
points
2
2
2
2
2
2
17 18.9
2
17 18.9
17 18.9
2122.9
4
17 18.9
1.5
100 104
1.5
1.5
1.5
1.5
19 20.9
3
1.5
points
4.7 - 4.79
5.0 - 5.09
2
points
GYMSTART Physical Ability Testing Standards
1
1
1
1
1
1
15 16.9
1
15 16.9
15 16.9
17 18.9
2
15 16.9
95 99
4.8+
5.1+
1
points
0.5
0.5
0.5
0.5
1516.9
1
0.5
points
0
0
0
0
0
0
<15
0
<15
<15
<15
0
<15
<1.5
<95
0
points
(20 Metres)
(3 Metres)
(score)
Split Centre
(score)
Split L
(score)
Split R
(score)
Pike flexion
(score)
Bridge
(score)
Incurve Handstand Alignment
(number @ 50 bpm in 30 seconds)
Hamstring Curl on ball
Sit Ups
Jack Knives on ball
(number completed in 30 seconds)
Cast Feet Bar Height
Chin Ups
(score)
Glide Swings (4)
(seconds)
Rope Climb
(cm)
Long Jump
6 years +
5 years and under
Sprint
LEVEL 2
8
12
15
12
15
8
8
<10
150+
7.5
11
11
14
7.5
points
points
<4.1
<4.5
7.5
8
points
6.5
7
10
14
10
13
7
7
10
145 149
6.5
9
9
12
6.5
4.1 - 4.19
4.5 - 4.59
points
7
points
5.5
6
8
13
8
11
6
6
11
140 144
5.5
7
7
10
5.5
4.2 - 4.29
4.6 - 4.69
points
6
points
4.5
5
6
12
6
9
5
5
12
135 139
4.5
8
4.5
4.3 - 4.39
4.7 - 4.79
points
5
Level 2
September 2013
points
3.5
4
4
4
4
4
4
5
11
5
7
4
4
13
130 134
3.5
3.5
3.5
3.5
6
3.5
4.4 - 4.49
4.8 - 4.89
points
4
points
2.5
3
3
3
3
3
3
4
10
4
5
3
3
14
125 129
2.5
2.5
2.5
2.5
4
2.5
4.5 - 4.59
4.9 - 4.99
points
3
points
1.5
2
2
2
2
2
2
3
9
3
3
2
2
15
120 124
1.5
1.5
1.5
1.5
2
1.5
4.6 - 4.69
5.0 - 5.09
points
2
1
1
1
1
1
1
2
8
2
1
1
1
16
115 119
0.5
0.5
0.5
0.5
0.5
.5
points
4.7+
5.1+
points
1
0
0
0
0
0
0
<2
<8
<2
<1
0
0
17+
<114
points
0
(2 Metres Straddle)
(no support)
(score)
Split Centre
(score)
Split L
(score)
Split R
(score)
Pike Flexion
(score)
Bridge
(score)
Vertical Handstand Alignment
Hamstring Curl
One Leg V-Snaps
Cast to Horizontal
(seconds)
Inverted Hang
Chin Ups
(score)
Glide Swings (8)
(m)
Rope Climb
(cm)
Long Jump
7 years +
6 years and under
Sprint (20 Metres)
LEVEL 3
8
12
25
15+
30+
12+
8
2
160+
7.5
11
24
14
11.5
7.5
points
points
<3.9
<4.1
7.5
8
7
10
23
13
27 29.9
11
7
155 159
3.9 -3.99
4.1-4.19
points
7
6.5
9
22
12
10.5
6.5
points
6.5
6
8
21
11
22 26.9
10
6
1.5
150 154
5.5
5.5
7
20
10
9.5
5.5
points
4.0 - 4.09
4.2 - 4.29
points
6
5
6
19
9
19 21.9
9
5
145 149
4.5
4.5
18
8
8.5
4.5
points
4.1 - 4.19
4.3 - 4.39
points
5
Level 3
September 2013
4
4
4
4
4
4
5
17
7
16 18.9
8
4
1
140 144
3.5
3.5
3.5
3.5
3.5
16
6
7
3.5
points
4.2 - 4.29
4.4 - 4.49
points
4
3
3
3
3
3
3
4
15
5
13 15.9
6
3
130 139
2.5
2.5
2.5
2.5
2.5
14
4
5
2.5
0.5
points
4.3 - 4.39
4.5 - 4.59
points
3
2
2
2
2
2
2
3
13
3
10 12.9
4
2
120 129
1.5
1.5
1.5
1.5
1.5
12
2
3
1.5
points
4.4 - 4.49
4.6 - 4.69
points
2
1
1
1
1
1
1
2
11
1
8 - 9.9
2
1
110 119
4.5+
4.7+
points
1
0.5
0.5
0.5
0.5
10
1
.5
points
0.5
0
0
0
0
0
0
<2
<10
0
<8
0
0
0
<110
points
0
(3 Metres Straddle)
(Floor)
(R+L)
(score)
Split Centre
(score)
Split L
(score)
Split R
(score)
Pike Flexion
(score)
Bridge
Press from Stand
(number @40 bpm in 30 seconds each leg)
Single Leg Squat
(seconds)
L Sit
Cast to 45°
Chin lever
Leg Lifts 45°
Glide Kips
(m)
Rope Climb
Push Ups
(90 seconds)
Shuttle Run
LEVEL 4
10+
20
40+
8
12+
16+
12+
3
25
9.5
19
7.5
1111.5
15
11 11.5
24
22
points
points
23
7.5
8
9
18
35 39.9
7
1010.5
14
1010.5
23
21
points
7
8.5
17
6.5
9-9.5
13
99.5
22
20
points
6.5
8
16
30 34.9
6
8-8.5
12
88.5
2.5
21
19
points
6
7.5
15
5.5
11
7.5
20
points
5.5
7
14
25 29.9
5
7-7.5
10
7
19
18
points
5
6.5
13
4.5
9
6.5
18
points
4.5
Level 4 Endeavour
September 2013
4
4
4
4
4
6
12
20 24.9
4
6-6.5
8
6
2
17
17
points
4
3.5
3.5
3.5
5.5
11
3.5
7
5.5
16
points
3.5
3
3
3
3
3
5
10
15 19.9
3
5-5.5
6
5
1.5
15
16
points
3
2.5
2.5
2.5
45
9
10 14.9
2.5
5
4.5
13-14
points
2.5
2
2
2
2
2
4
8
79.9
2
4-4.5
4
4
1
11-12
15
points
2
1.5
1.5
1.5
3.5
7
56.9
1.5
3
3-3.5
9-10
points
1.5
1
1
1
1
1
3
6
34.9
1
3-3.5
2
2-2.5
0.5
7-8
14
points
1
0.5
0.5
0.5
2
5
22.9
.5
1
1-1.5
5-6
points
0.5
0
0
0
0
0
<2
<5
<2
0
<3
<1
<1
0
<5
<16
points
0
(3 Metres Straddle)
(score)
Split Centre
(score)
Split L
(score)
Split R
(score)
Pike flexion
(score)
Bridge
Press from Clear Support
(number @80 bpm in 30 seconds each leg)
Single Leg Squats with ball (R+L)
(seconds)
L Sit (Floor)
(straddle/
straight) (number completed in 30 seconds)
Cast to Handstand
Chin Lever
Leg Lifts Vertical
(number completed)
Kip Cast (feet bar height)
(seconds)
Rope Climb
number @ 50 bpm in 30 seconds)
Tricep Push Ups
(90 seconds)
Shuttle run (lengths)
LEVEL 5
8+
40
60+
8
12+
16
12+
<10
25
7.5
38-39
7.5
11.5
15
11
24
24
points
points
25
7.5
8
7
36-37
5059.9
7
11
14
10
10.1 11
23
23
points
7
6.5
34-35
6.5
10.5
13
9
22
22
points
6.5
6
32-33
40 44.9
6
10
12
8
11.1 12
21
21
points
6
5.5
30-31
5.5
9.5
11
7
20
points
5.5
5
28-29
35 39.9
5
9
10
6
12.1 13
19
20
points
5
4
26-27
4.5
8.5
9
5
18
points
4.5
Level 5 Endeavour
September 2013
4
4
4
4
4
4.5
24-25
25 29.9
4
8
8
4
13.1 14
17
19
points
4
3.5
3.5
3.5
3.5
22-23
3.5
7 - 7.5
7
16
points
3.5
3
3
3
3
3
3
20-21
20 24.9
3
6 - 6.5
6
3
14.1 15
15
18
points
3
2.5
2.5
2.5
2.5
18-19
15 19.9
2.5
5 - 5.5
5
14
points
2.5
2
2
2
2
2
2
16-17
1014.9
2
4 - 4.5
4
2
15.1 16
13
17
points
2
1.5
1.5
1.5
1.5
14-15
8-9.9
1.5
3 -3.5
3
12
points
1.5
1
1
1
1
1
1
12-13
6-7.9
1
2 - 2.5
2
1
16.1 17
11
16
points
1
0.5
0.5
0.5
0.5
10-11
3-5.9
0.5
1-1.5
1
10
points
0.5
0
0
0
0
0
0
<10
<3
0
0
0
0
17+
<10
<16
points
0
37
GYMSTART
Evaluator scoresheets
GYMSTART
Level 1 Physical Ability Testing Evaluator Scoresheet
Athlete First Name
Athlete Last Name
Club
Sprint
(20 metres)
Time 1
(sec)
Time 2
(sec)
Long Jump
Length
(cm)
Rope Climb
Height 1
(m)
Height 2
(m)
GYMSTART
Level 1 Physical Ability Testing Evaluator Scoresheet
Athlete First Name
Athlete Last Name
Club
Glide Hang
Shoulder
Isolation
Flex Arm
Hang
Straddle
Inverted Hang
Time
(sec)
Time
(sec)
Time
(sec)
Time
(sec)
GYMSTART
Level 1 Physical Abilities Testing Evaluator Scoresheet
Athlete First Name
Athlete Last Name
Club
Front Support
(ball)
Incruve Hold
Hamstring
Hold (ball)
Time
Timed Score
Time
GYMSTART
Athlete First Name
Athlete Last Name
Club
Handstand
Bridge
Score
Score
Pike
Flexion
Score
Splits
R
L
M
Score
Score
Score
GYMSTART
Athlete First Name
Athlete Last Name
Club
Sprint
(20 metres)
Time 1
(sec)
Time 2
(sec)
Long Jump
Length
(cm)
Rope Climb
(3 metres timed)
Height 1
(m)
Height 2
(m)
GYMSTART
Athlete First Name
Athlete Last Name
Club
Glide Swing (4)
Chin Up
Cast feet bar height
Score
Number
Number
GYMSTART
Athlete First Name
Athlete Last Name
Club
Jack Knives
(ball)
Speed Sit
Ups
Hamstring
Curls(ball)
Number
Number
Number
GYMSTART
Athlete First Name
Athlete Last Name
Club
Handstand
Bridge
Score
Score
Pike
Flexion
Score
Splits
R
L
M
Score
Score
Score
GYMSTART
Athlete First Name
Athlete Last Name
Club
Sprint
(20 metres)
Time 1
(sec)
Time 2
(sec)
Long Jump
Length
(cm)
Rope Climb
Height 1
(m)
Height 2
(m)
GYMSTART
Athlete First Name
Athlete Last Name
Club
Glide Swings (8)
Chin Up
Inverted Hang
Score
Number
Time (sec)
GYMSTART
Athlete First Name
Athlete Last Name
Club
Casts Horizontal
Single Leg V snaps
Hamstring Curls
(no support)
Number
Number
Number
GYMSTART
Athlete First Name
Athlete Last Name
Club
Handstand
Bridge
Score
Score
Pike
Flexion
Score
Splits
R
L
M
Score
Score
Score
GYMSTART
Athlete First Name
Athlete Last Name
Club
Shuttle Run
number
Time 1
(sec)
Time 2
(sec)
Push Ups
number
Number
Rope Climb
(3 metre straddle)
Height 1
(m)
Height 2
(m)
GYMSTART
Athlete First Name
Athlete Last Name
Club
Glide Kips
Leg Lifts to 45
Chin lever
Number
Number
Number
GYMSTART
Athlete First Name
Athlete Last Name
Club
Cast to 45
L hold
Number
Time
Single Leg Squats
Number L (max
10)
Number R
(max 10)
GYMSTART
Athlete First Name
Athlete Last Name
Club
Press
Handstand
Bridge
Score
Score
Pike
Flexion
Score
Splits
R
L
M
Score
Score
Score
GYMSTART
Athlete First Name
Athlete Last Name
Club
Shuttle Run
Tricep Push
Ups
Number
Number
Rope Climb
Height 1
(m)
Height 2
(m)
GYMSTART
Athlete First Name
Athlete Last Name
Club
Kip cast
Leg Lifts
Vertical
Chin lever
Number
Number
Number
GYMSTART
Athlete First Name
Athlete Last Name
Club
Cast Handstand
L hold
Number
Time
Single Leg Squat
Number L (max
20)
Number R
(max 20)
GYMSTART
Athlete First Name
Athlete Last Name
Club
Press to
Handstand
Bridge
Score
Score
Pike
Flexion
Score
Splits
R
L
M
Score
Score
Score
58
GYMSTART
Achievement certificate
G Y M S TA R T C E R T I F I C AT E
OF ACHIEVEMENT
has attained ________________:
GYMSTART Level ___ Physcial Ability Testing
Date:_________________
G Y M S TA R T C E R T I F I C AT E
OF ACHIEVEMENT
has attained ________________:
GYMSTART Level ___ Physcial Ability Testing
Date:_________________

Table of contents

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