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For many of us adult gymnasts who wish to compete, we are somewhat on our own. Working mostly out of open gyms or splitting our time between classes at several different gyms can make it difficult to find the coaching support necessary to have a routine “made” for you. Even for those of use who do have access to a coach, constructing and choreographing your own routines can be a rewarding experience that gives you more personal ownership in the gymnastics you’re doing.
However, it can be a fairly complicated task, with a lot of considerations to take into account. Read on for a guide to some strategies I have found useful when in this situation. [Note: The examples I give will be biased towards the WAG situation in the US, because that is where I compete and coach, but the general principles apply in any system.]
It is nearly impossible to construct a routine that will score well if you don’t know what the requirements are. To find your way to them, ask yourself a few questions:
Below is a sample of the DP Optional Requirement and Cheat Sheet charts for L9, showing many of the concepts discussed above. It is better to look at a full Code of Points if one is available to you, because some specifics are only explicitly laid out in the Code, but these abbreviated resources and the equivalent ones for other leagues and levels are still very helpful for quick reference. (If you train at a gym with a competitive team, they probably have a CoP you can look at upon request. Just make sure you are looking at the correct CoP for your league - Xcel, DP, USAIGC, etc.)
This will make the routine easier to remember, and help it score better. Here are some tips:
By this point, you should have an idea of the list of skills you would like to include in your routine, and it’s time for the next step.
Now that you know what you need, and you have some ideas for how to keep the construction smart, it is time to sit down and figure out exactly what your routine will look like. There are plenty of different ways to do this, but I will walk you through what I find easiest.
Athlete’s Name: Suzie Sample Level: JO 6 Event: Balance Beam
Minimum skill requirements for base score of 10.0: 5A 1B
List all skills to be used in the routine, in order, with values:
Event SR: Skill/combo fulfilling SR:
Acro series or flight (3) + (4)
Jump/leap w/180° split (2)
Minimum 360° turn on one foot (5)
Salto or aerial dismount (6)
Bonus needed: None Fulfilled with: N/A
Composition deductions: None Fulfilled with: N/A
UTL deductions: None Fulfilled with: N/A
Final start value: 10.0
Draw the spatial progression of the routine on the balance beam.
You can see how this lays out the skills used, how they meet the requirements, and the basic structure of the routine in time and space, in a clear, easy-to-read format. All that is left is to fill in the choreography! You can make your routine sheets on the computer as shown here, but they’re just as easy to write out by hand. Once you have your blank routine worksheet set up, it is time to take the unordered list of skills you would like to perform, and turn them into an actual routine.
I hope this has been helpful for folks who are new to building their own routines. There are links to additional resources you might need to implement the above tips in the next section. If you still have questions, feel free to come ask them in our adult gymnastics Facebook group - it is full of experienced competitors and coaches who will be happy to help you out!
Check out this page!
You can also look here at submissions from a 2024 virtual meet.
Purchase a USAG XCel Code of Points
NAIGC Mens Progressions and Example Routines For Beginners Document
NAIGC Mens Progressions and and Example Routines For Beginners Videos
Mens Routine Construction Guide
FIG Code of Points - any NAIGC rule modifications are noted in rules links above
NAIGC Facebook Group for Questions
NAIGC Skills and Drills Facebook Group
Did you know we have a gymnastics camp that's exclusively for adults? We welcome competitive as well as recreational gymnasts. Visit this page to learn more!
Article by Danelle Pecht, Just Like Fine Wine Adult Gymnastics Group Moderator, Adult Gymnast and Gymnastics Coach
Disclaimer: Adult gymnasts and coaches give advice and suggestions on this page. By reading and implementing the information, you assume all liability for injury. The advice given is for educational purposes only. Please check with your in-person coach and ensure that you have the proper pit, mats and/or spot available before trying any suggestions. If you don't agree to these terms, do not attempt anything that you see on this page.
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