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2013-2016

USAG Mens Junior Olympic


Compulsory Exercises
for levels 3-7

Version 1.031
Revision: 2/24/2014
CURRENT with Oct. 1, 2013 USAG Update 3

Endorsed by
Na;onal Gymnas;cs
Judges Associa;on

These materials are fully ve0ed by and licensed with - USA Gymnas;cs
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CONTENTS


Contents
Special Notes
Acknowledgements
Conven6ons used

THE ILLUSTRATED COMPULSORY EXERCISES

LEVEL 4
Floor Exercise
Mushroom
Pommel Horse
S6ll Rings
Vault
Parallel Bars
Horizontal Bar

LEVEL 5
Floor Exercise
Mushroom
Pommel Horse
S6ll Rings
Vault
Parallel Bars
Horizontal Bar

LEVEL 6
Floor Exercise
Mushroom
Pommel Horse
S6ll Rings
Vault
Parallel Bars
Horizontal Bar

LEVEL 7
Floor Exercise
Pommel Horse
Pommel Horse (con6nued Bonus elements)
S6ll Rings
Vault
Parallel Bars
Horizontal Bar

Event Posters
How to Watch & Evaluate MAG
Scoring Matrix
Autographs
Ganba Gymnas6cs Long Sleeve Workout Tee

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26
27
28
29
30
31
32

33
34
39
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SPECIAL NOTES
The USAG Manual and Ocial Updates from the Age Group CompeTTon Program take precedence over any
interpretaTon in the Illustrated Guides/Posters.

The LEVEL 3 (Recrea6onal) Illustrated Guide is available as a individual level purchase at the Ganba
Gymnas6cs website at:
hgp://sbonham.com/ganba

Every eort will be made to keep the Illustrated Compulsory Exercises current with the ocial USAG Mens
Program Manual. When updates are made and illustraTons created and approved by the Mens JO Program
Director, those who have purchased the Illustrated Guides (Levels 4-7)will receive a free update via email
a8achment. Sorry - at this Tme the same oer cannot be made for Poster Sets.

CerTed US Judges and current members of the NGJA shall be given a 50% discount on the Illustrated Guide.

USAG JO Program Commi8ee members Regional Chairmen, Athlete Reps, Junior NaTonal Coaching Sta, State
Chairmen, etc. have received a complimentary Illustrated Guide as of Dec, 2013.

A single level (3, 4, 5, 6 or 7) of the Illustrated Guide priced at $10 may be purchased by
gymnasts/parents. ALL sales of individual guides made before April 30, 2014 will be re-
directed to the Save Temple University Mens GymnasTcs fund.
h8ps://www.facebook.com/TemplegymnasTcs.

Ganba Gymnas6cs also oers:
Event Posters see page 33 for details

ACKNOWLEDGEMENTS
These guides were inspired by many coaches, teachers and friends to whom I am very grateful. Id like to thank
in par6cular the following people for their generous input in this project:
Ginger Baxter - for her steady encouragement and for her honest, no-nonsense (always kind) prac6cal
sugges6ons for her keep it simple mantra.
Phil Doc Savage - a great gymnast, coach and ar6st, for both his technical insight and great func6onal
design advice.
Gerald George - for sedng the mark for making the technical aspect of gymnas6cs so appealing and
concrete and for his biomechanics feedback.
Fred Mar6nez - for guiding my early development and for illumina6ng the ART in ar6s6c gymnas6cs
especially - for his passion to eect learning.
Robert Dillard - my rst coach, who taught me to seek pagerns and to constantly reect upon applying my
discoveries to both gymnas6cs and life.
Loyd Huval and Armando Vega - my college coaches (and my teammates at UNO and LSU too)- thanks for
both your technical advice and for the oken even more important bigger picture about what might be
learned thru gymnas6c training.
Lee Woolls the Gymnas6cs My Way guru, for demonstra6ng so well that sharing ones understanding
enriches all of us in the gymnas6cs community.
Dusty Riger - for his edi6ng assistance in aligning this illustrated resource with the Ocial USAG Manuals
Text.
Robert Ito - of the NGJA USAG Region 1 for his excellent judging input.
The coaches (especially Russ Bonham & Josh Gorton) & gymnasts Ive worked with during this project at The
Islands YMCA in Savannah, GA and at East Coast Gymnas6cs in Merrig Island, FL.
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Mens#Pommel#Horse#

Illustrated*and*described*for*clockwise*circles*

1#

3#

2#

5#

4#

6#

Part#1:#At#right#end##jump#to#front#support#and#execute#single#leg#cut#forward#with#right#leg#

7#

8#

Part#2:#Single#leg#pendulum#travel#upward#to#pommels#
LeU#leg#up#

Right#leg#up#

9#

11#

10#

Part#3:#One#(or#two)##full#pendulum#swings#(to#R#&#L)#

16#

18#

17#

13#

12#

14#

15#

Right#leg#up#
CompleHon##
of##one#full#
swing#

21#

20#

19#

22#

23#

Part#4:#Right#false#scissor#(cut#right#leg#forward#to#stride#support#and#
swing#leU#leg#upward#and#cut#right#leg#rearward#to#

24#

26#

25#

straddled#front#support#

32#

33#

28#

27#

29#

30#

Part#5:#Swing#right#leg#upward#

34#

36#

35#

37#

38#

cut#leU#leg#forward#to#stride#support#and#swing#right#leg#upward#and#cut#leU#leg#rearward#to#straddled#front#support)#
#

40#

41#

42#

return#to#right#to#feint#posiHon#with#right#leg#

31#

Part#6:#LeU#false#scissor#(swing#back#to#leU#and#

43#

Part#7:#Swing#leU#leg#upward#and#

44#

45#

Part#8:#Swing#right#leg#rearward#to#joint#leU#and#execute#a#
halfWcircle#with#a#quarter#turn#inward#to#a#stand#with#hips#and#
shoulders#perpendicular#to#long#axis#of#the#horse.#

TECH%NOTE:%The$le&$and$right$pendular$swings$in$front,$stride,$and$rear$$
supports$on$pommel$horse$should$use$a$tap$swing$6$not$unlike$those$used$on$SR,$PB$&$HB.$$
Lets$compare/contrast$Pbar$support$swing$with$PH$pendular$swing$
1.
Arched#at#downswing##beginning#to#dip#in#shoulder(s)#
2.
Straight/extended#at#boBom##shoulder#dip#completed#
3.
Arch#with#feet#drive#beginning##shoulder(s)#rising#
51#
49#4. Center#of#gravity#even#with#pivot#(shoulder(s))#shoulders#sHll#rising##
53#
52#
50#
5.
Shoulders#extended#and#reverse#arch#(hollow)#is#aBained#
6.
New#descent#begins##shoulder(s)#begin#to#sink#again#
$
~Phil$Savage#
1#

2#

39#

3#

46#

Earn#+.1#virtuosity/bonus#for#
sHcking#dismount#

4#

5#

6#
4.10.1#

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AUTOGRAPHS

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Ganba Gymnas;cs Workout Tee

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