Anatomical Planes and Gymnastics Movement Techniques

Essential Anatomical Planes for Gymnastics

Understanding the important planes when working with gymnastics is crucial for proper form and movement execution.

• Frontal Plane: This is used by moving or passing in front of the body.
• Dorsal Plane: This refers to movements that occur behind the body.
• Sagittal Plane: These movements run through an axis dividing the body into left and right sides.
• Transverse Plane: Movements made parallel to the ground, dividing the body into head and feet sections.

Common Types of Body Movements

• Flexion: The approximation between two adjacent segments by decreasing the angle between them.
• Extension: The distance between two adjacent segments by increasing the articular angle.
• Supination: Lateral rotation of the forearm where the palmar region faces upward.
• Rotation: The act of turning or moving a body part or section around its axis.
• Pronation: Medial rotation of the forearm where the palm faces downward.
• Abduction: Joint movements in which a segment is moved laterally away from the midline of the body.
• Adduction: Joint movements in which a segment is moved medially, approaching the midline of the body.

Jump Objectives and Methodology

Objectives: Each student will perform exercises within their means and in their own way of expression.

Methodology for Jumps

For the correct execution of jumps, note the following: contract the stomach for better alignment.

Phases of Jumps

The phases include: preparation, alignment, execution, shift, and termination.

Techniques for Turns and Pirouettes

Giros (Turns): These share the same goals as jumps. They are also known as pirouettes, pivots, or turns. This signifies turning on one or two legs; they can also be executed with the knees. Positions can be high, low, or in the same place, with or without displacement, and performed slow or fast.

Rolls and Injury Prevention

Bearings (Rolls): This is a technique used mainly in martial arts to prevent injuries.

Goal: To achieve perfect adaptation and mastery of switching dynamics in body positions, experiencing the sensation of rolling and restoring balance.

Methodology for Front Rolls

Starting from a standing position with the legs together, flex the knees and support the hands flat on the floor in front of the body.

Inverted Balance and Handstand Phases

Stop Two (Handstand): Develop static balance and recognize the vertical position of the inverted body.

Methodology Phases

• Stage 1: Pupils should place their hands on the floor in a quadruped position, with arms aligned with the shoulders and always extended, recognizing the inverted position.
• 2nd Phase: The student should raise the hips and throw alternating legs into the air.
• Stage 3: With the hips down, both legs will be launched simultaneously into the air, gaining altitude to a certain limit, aided by the professor.

Gymnastics Equipment and Apparatus

Swedish Bench

A wooden bench measuring 5 meters long and 20 cm wide. These can be adapted to backrests, allowing for seven slopes. The most extended part can be used as a balance beam.

The Plinth (Vaulting Box)

A support apparatus used for executing jumps. It is composed of rectangular boxes placed on each other, topped with a padded surface.