Spring Board Program

25-Week Training Duration: 25 weeks
Sessions: 2 times weekly Overview:
The Culprit Springboard program is designed to provide budding gymnasts with the foundational skills, discipline, and confidence they need to excel. Over a period of 25 weeks, participants will undergo structured training, focusing on core techniques, strength conditioning, and routine choreography. Week 1-5: Introduction and Basics Understand gymnastics safety protocols
Learn basic stretches and warm-ups
Introduction to the gymnastics apparatus: bars, beam, floor, and vault
Develop basic coordination and balance techniques
Week 6-10: Strength and Flexibility Strengthening exercises targeting core, legs, and arms
Flexibility drills to enhance splits, backbends, and shoulder flexibility
Technique correction and refinement
Introductory tumbling: forward rolls, backward rolls, and handstands
Week 11-15: Apparatus Fundamentals Bars: basic swings, casts, and pullovers
Beam: walks, turns, and basic jumps
Floor: cartwheels, round-offs, and bridges
Vault: approach, jump, and basic landings
Week 16-20: Skill Enhancement and Routine Basics Combining skills to form sequences on each apparatus
Introduction to basic routine choreography
Continuation of strength and flexibility training
Emphasis on skill consistency and refinement
Week 21-25: Routine Development and Performance Develop and refine a simple routine on each apparatus
Introduce dance elements on the floor for routine transitions
Mock performances to simulate real competition scenarios
Feedback sessions and technique correction
End of Program Assessment:
At the end of the 25-week program, participants will demonstrate their routines for assessment. They will receive feedback on their skills, techniques, and areas for improvement as they consider advancing to higher levels.