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AEROBIC GYMNASTICS
LEVEL 1
COACHES MANUAL
2
Contents
Bibliography Page 3-4
1. Introduction Page 5-6
2. Difficulty
a. Group A Page 7-10
b. Group B Page 11-13
c. Group C Page 14-17
d. Group D Page 18-22
3. Execution Page 23
4. Artistic Page 23-24
5. Step technique Page 24
6. Examples of arms choreography Page 25-26
7. Requirements table Page 27
8. Legs Charts Page 28-40
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BIBLIOGRAPHY
1. Federation Internationale de Gymnastique: Aerobic Gymnastics Code of Points 2013-2016
ACKNOWLEDGEMENTS
1. Dominique Mann for choreographing the Level 1 & 3 Routines.
2. Demi Botha for choreographing the Level 2 Routine.
3. Clive Naidoo for choreographing the Step Routine.
4. Clive Naidoo, Dominique Mann, Demi Botha, Emelda Botha,
Juliet Martin and Simone Mann for demonstrating the routines.
5. Gymnasts performing elements:
Demi Botha
Dominique Mann
Geraldine Jahn
Robin Klaasen
Chelsea Jacobs
Tamryn Stewart
6. Coaches for providing the photographs:
Elize Jahn
Anne Vermaak
Emelda Botha
Stella Stewart
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Compiled by: Clive Naidoo
I would like to thank the Aerobic Gymnastics Program Management for having the confidence to entrust this project to me.
It was a challenge and a pleasure.
Aerobic Program Management
The Aerobic Program management would like to thank:
Clive Naidoo for his many hours spent compiling this L1 Coaches Manual and being instrumental in helping with the
routines practices and videoing sessions.
Emelda Botha, Demi Botha and Dominique Mann for the many hours spent compiling the new routines.
A BIG thank you to Stephen from Steve’s Video’s for the many hours he spent filming the routines and preparing the CD’s
and DVD’s.
Many thanks to all concerned.
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What is Aerobic Gymnastics?
Aerobic gymnastics is the ability to perform continuous, complex and high intensity movement patterns to music,
which originate from Traditional aerobic exercise. The routine must demonstrate continuous movement, flexibility,
strength and the utilization of the seven basic steps, with perfectly executed difficulty elements.
Definition of Aerobic Movement Patterns
It is a combination of the seven basic aerobic steps together with arm movements; all performed to music to create dynamic, rhythmic
and continuous sequences of high and low impact movements.
What are the 7 basic steps?
March
Jog
Jumping jack
Knee Up
Flick Kick
High leg Kick
Lunge
Level 1 Coaches course deals with level 1 to level 3 routines. All these routines have prescribed music and elements.
Level 1
The Level 1 routine is a compulsory routine. The whole routine is prescribed with compulsory legs and arms
choreography as well as compulsory lifts and patterns for pairs, trios and groups.
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Level 2 and Level 3
The Level 2 and Level 3 routines have compulsory leg choreography and the arms, lifts and patterns for groups are voluntary.
Attire
Girls: Leotard/Stockings/Socks/Shoes
T-Shirt/Shorts/Socks/Shoes
Boys: Unitard/Socks/Shoes
T-Shirt/Shorts/Shoes
No jewelry is allowed.
Floor Size
Individuals, Pairs, Trios and Groups compete on a 7m x 7m floor.
Class plan
Activity Time
Warm Up + 15 Minutes
Stretch + 10 Minutes
Routine/Elements + 30 Minutes
Cool Down/ Stretch + 5 Minutes
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Skill Chart Element Group: A
Element Name: Regular Push Up
Start Position: Front Support (push up position). Hands begin under the shoulders and slightly wider than
shoulder width apart. Fingers pointing forward with wrist hyper extended. Feet together with toes pointing
forward. Head in line with the spine.
Action: Bend elbows, lowering body to the floor, perform a push up with a downward and upward phase. Body
stays straight throughout element.
End Position: Straighten arms to return to front support.
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Element Name: 1 Leg Push Up
Start Position: Front Support (push up position). Hands begin under the shoulders and slightly wider than
shoulder width apart. Fingers pointing forward with wrist hyper extended. One foot on the floor and one foot
raised which is (horizontal to the floor) level with the body. Head in line with the spine.
Action: Bend elbows, lowering body to the floor, perform push up with downward and upward phase. Body stays
straight throughout element.
End Position: Straighten arms to return to front support.
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Element Name: 1 Leg Hinge Push Up
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Methodology (ways to learn the element):
1. Wall pushups.
2. Push up with arms elevated (raised).
3. Front support on knees.
4. Push up from front support, coach to assist gymnast by supporting the abdominal area, while
gymnast performs push up.
Start Position: Front Support (push up position). Hands begin under the shoulders and slightly wider than
shoulder width apart. Fingers pointing forward with wrist hyper extended. Toes pointing forward. 1 Leg Lifted
.Head in line with the spine.
Action: A 4-phase push up where the body moves downward and shifts backwards. The elbows lower to the floor
towards the feet. Then the body moves forward and upward. Body stays straight throughout element.
End Position: Straighten arms to return to front support. 1 Leg lifted.
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Element Group: B
Element Name: Straddle Support – one arm in front and one at back
Starting Position: Seated in a straddle position with legs minimum 90° apart, one arm in front of body and one
arm behind body. Hands flat
Action: While in straddle position the body is supported by both arms with only the hands in contact with the
floor. Point toes and hold for 2 seconds.
End Position: Lower (buttocks and legs) body to the floor.
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Element Name: Straddle Support
Starting Position: Seated in a straddle position with legs minimum of 90° apart. Both Hands flat and in front of
body.
Action: While in straddle position push the body is supported by both arms with only the hands in contact with
the floor. Point toes and hold for 2 seconds.
End Position: Lower (buttocks and legs) body to the floor.
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Element Name: L- Support
Methodology (ways to learn the element):
1. Beginning with a bench with legs tucked, lift body off the bench.
2. Coach supports at the waist while athlete lifts body off the bench, athlete extends legs and holds position.
3. Coach supports the legs while the athlete holds the straddle or piked- position. (can also be done with feet on a
bench)
Starting Position: Seated in a piked position (legs straight in front of body) hands flat and on either side of body and close to the hips.
Action: While in a piked position the body is support by both arms with only the arms in contact with the floor. Legs parallel to the
floor. Hold position for 2 seconds.
End Position: Lower body to floor.
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Element Group: C
Element Name: Air Turn
Starting Position: Standing position with feet together.
Action: A two foot take off perform a vertical jump with body straight, while airborne the body turn 360˚. Arms
are optional.
End Position: Landing on 2 feet, feet together, bend legs to absorb landing.
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Element Name: Cossack Jump
Starting Position: Standing position with feet together.
Action: A two foot take off, perform a vertical jump where both legs lift parallel to the floor or higher with one
leg bent at the knee (Cossack). The thighs of both legs are together and parallel to the floor.
End Position: Landing on 2 feet, feet together, bend legs to absorb landing.
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Element Name: Straddle Jump
Starting Position: Standing position with feet together.
Action: A two foot take off, perform a vertical jump where the legs are lifted into an airborne straddle position
(90º wide). Arms and truck extended over the legs as they are elevated. The angle between trunk and legs must not
be more than 60º. The legs must be parallel to or higher than the floor.
End Position: Landing on 2 feet, feet together, bend legs to absorb landing.
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Element Name: ½ Turn Cossack Jump
Starting Position: Standing position with feet together.
Action: A two foot take off, perform a vertical jump where both legs lift parallel to the floor or higher with one
leg bent at the knee (Cossack). The thighs of both legs are together and parallel to the floor, while airborne turn
180º.
End Position: Landing on 2 feet, feet together, bend legs to absorb landing.
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Group: D
Element Name: 4 Consecutive Sagittal High Leg Kicks (Toe at should height)
Starting Position: From a standing position.
Action: 4 Alternating Sagital high leg kicks, toe to shoulder height. Both legs straight.
End Position: Standing feet together.
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Element Name: Split
Starting Position:
Action: Legs are fully extended (one in front and one behind) and at least 170˚.
End Position: Both legs are in contact with the floor. Upper body is up-right.
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Element Name: 1/1 Turn
Methodology (ways to learn the elements):
1. Balance on ball of the foot (standing position)
2. Then add a half ½ turn.
3. Then with the use of the arms add a full turn.
Starting Position: From a lunge position, one leg in front of the other.
Action: A full turn (360˚) is performed while balancing on one leg. The turn must be performed on the ball of the foot and the foot
must stay in contact with the floor. Optional placement of the free leg and arms.
End Position:
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Element Name: Vertical Split
Starting Position: From a standing position.
Action: While one leg supports the body, the other leg is lifted 180º to a vertical split. The hands touch the floor besides the supporting
foot. Head, truck and leg are all in alignment.
End Position: Standing position.
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Element Name: Split Through (Pancake)
Starting Position: Frontal split
Action: The torso folds forward until the chest is on the floor. The legs continue the rotation at the hip joint until the
body is in an extended prone position.
End Position: prone position
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Execution
Every movement must be performed with perfect execution. That means that the correct posture must be maintained throughout the
routine. Body alignment must be maintained while moving. Arm movements must show a clear starting and ending position for every
movement. Feet and arms must be fully extended when required. Toes must be pointed to show full extension.
Artistic
Composition:
To assist with the arms choreography for Level 2 and Level 3 there are some examples of arm positions with the 7 basic steps.
Coaches may use any variety and variation of these positions. This is in no means all the possible arms positions that can be used.
Arm movements must be combined and each leg movement must have a corresponding arm movement. Arm movements must be linked
in a smooth and dynamic way. Arm movements must show a combination of short and long levers. The more complex the arm
movements are performed with the correct legs choreography, the higher the artistic, composition score will be received. Below are some
examples of some arm movements that can be used. These are just a few examples but by no means an exhaustive list.
Space
Gymnasts must follow the prescribed (set) floor pattern of the routines. For pairs, trio’s and groups coaches must change the patterns and
formation of the gymnasts but the overall floor pattern must stay the same.
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Presentation
Gymnasts must have an athletic impression with all movements being sharp and clear. They must also show self-confidence, physical
energy and showmanship. Facial expressions must be natural. Eye contact must be made with the audience, judges and partners for pairs,
trio and group.
Timing and Synchronization
Timing is the ability to work on the beat of the music. Gymnasts must perform all movements to the music.
Synchronization is for pairs, trios and groups and is the ability for all the gymnasts to perform the moves at the same time. They must
move as one.
Lifts
A lift is defined as: when one or more competitors are lifted off the ground by partner (s), showing a precise shape. A lift may involve
any combination of competitors. A lift may demonstrate different shapes and different formations but these must be performed at the
same time. A lift begins when a competitor is lifted off the floor and will finish when all the competitors are down on the floor. The lifted
person touching the floor while lifted will be considered as a Fall.
Step Technique When stepping onto the step ensure that your foot is flat and the whole foot is on the step (heel on step)
When stepping off the step, toe ball heel (heel on the floor)
Always stay close to the step
Body position is upright. Do not lean forward or back
When body is turned to the side always step with the leg closest to the step
Step dimension’s: 96cm x 38cm x 15cm high.
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Aerobic Gymnastics Aerostar 1 to Level 3 and Step.
AEROSTAR 1 AEROSTAR 2 AEROSTAR 3 OR
LEVEL 1
Level 2 Level 3 AEROBIC
STEP
Age U11
O11
U11
O11
U13
O13
U13
O13
Category Individual (co-ed),
MP,TR,GR (5)
Individual (co-ed),
MP,TR,GR (5)
Individual (co-ed),
MP,TR,GR (5)
TEAM OF
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Music
Length
Prescribed Prescribed Prescribed Prescribed Prescribed Prescribed
No.
Difficulty
elements
4 5 5 6 6 0
Competition
space
7 X 7 7 X 7 7 X 7 7 X 7 7 X 7 7 X 7
Compulsory
Elements
A Push up on knees
B L-Support lifted
bottom
C Tuck Jump
D Split
A Straddle push up
B L-Support lifted
bottom, one leg lifted
C Tuck jump
D Split
D 1/1 Turn
A Push up
B Straddle support
one hand front one
behind
C 1/1 Air turn
C Cossack jump
D 4 Consecutive
sagittal high kicks
A One leg push up
B Straddle support
C 1/1 Air turn
C Straddle jump
D Split
D 1/1Turn
A Hinge push up
B L-Support
C ½ Turn Cossack
Jump
C Straddle jump
D Vertical Split
D Pancake
0
Lifts 1 1 1 1 1 0
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Aerobics L 1 Legs
Block Direction
Counts
POSE ARM MOVEMENT FOR INDIVIDUALS
1 FRONT LIFT LIFT LIFT LIFT FOR MP,TRIO AND GROUP
1 2 3 4
L R L R R L R
2 FRONT STEP BEHIND STEP TOGETHER RUN RUN STEP TOGETHER
1 2 3 4 5 6 7 8
3 FRONT 4 KICKS
1 2 3 4 5 6 7 8
4 FRONT CHASE' JACK TOGETHER LUNG TOGTHER
1 2 3 4 5 6 7 8
R L R L R
5 FRONT FLICK KICK FLICK KICK RUN RUN RUN TOGETHER
1 2 3 4 5 6 7 8
6 FRONT TRANSITION DOWN TO FLOOR SIT
1 2 3 4 5 6 7 8
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7 FRONT TRANSITION TO PUSH UP SIT SIT
1 2 3 4 5 6 7 8
8 FRONT TRANSITION STAND UP
1 2 3 4 5 6 7 8
L R R L R
9 FRONT STEP CROSS STEP BACK CHASE' STEP FRONT STEPSIDE STEP BEHIND TOGTHER
1 2 3 4 5 6 7 8
R L R L R R L L
10 FRONT V STEP KNEE UP KNEE UP
1 2 3 4 5 6 7 8
L R
11 FRONT CHASE' CHASE'
1 2 3 4 5 6 7 8
12 FRONT PREPARE FOR COSSACK COSSACK
1 2 3 4 5 6 7 8
30
RUN L L R
13 FRONT LUNGE TOGETHER LUNGE TOGTHER RUN RUN KNEE KNEE
1 2 3 4 5 6 7 8
14 FRONT PREPARE FOR SINGLE TUNE HOLD
1 2 3 4 5 6 7 8
R L R L
15 FRONT STEP SIDE STEP FRONT DRAG HEEL TOGTHER STEP SIDE STEP FRONT DRAG HEEL TOGTHER
1 2 3 4 5 6 7 8
16 FRONT LUNGE TOGETHER LUNGE TOGETHER JACK TOGETHER POSE
1 2 3 4 5 6 7 8
17 FRONT TRANSITION DOWN TO FLOOR
1 2 3 4 5 6 7 8
18 FRONT STRADLER SUPPORT ONE HAND FONT ONE HAND SIDE
1 2 3 4 5 6 7 8
19 FRONT TRANSITION UP
1 2 3 4 5 6 7 8
31
R L R
20 FRONT STEP TURN STEP TOGETHER
1 2 3 4 5 6 7 8
R L R L L
21 FRONT SHOOT SHOOT SHOOT SHOOT CASE' STEP TOGETHER
1 2 3 4 5 6 7 8
L R L L R
22 FRONT BOX STEP RUN RUN SHOOT SHOOT
1 2 3 4 5 6 7 8
23 FRONT LUNGE TOGETHER LUNGE TOGETHER JUMP TO FONT
HOLD TO FINISH POSE
1 2 3 4 5 6 7 8
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Aerobics L2 Legs
Block Direction Counts
1 FRONT straddle support
1 2 3 4 5 6 7 8
2 FRONT transition up
1 2 3 4 5 6 7 8
L L R L R
3 FRONT SHOOT CROSS RUN RUN FLICK KICK STEP SQUAT SHOOT
1 2 3 4 5 6 7 8
R L R L R
4 FRONT STEP SIDE BEHIND STEP SIDE STEP CROSS STEP TOGETHER JACK TOGETHER
1 2 3 4 5 6 7 8
5 FRONT 1/1 TURN
1 2 3 4 5 6 7 8
R L R L L R
6 FRONT RUN RUN RUN RUN FLICK KICK FLICK KICK
1 2 3 4 5 6 7 8
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7 FRONT TRANSITION TO SPLIT
1 2 3 4 5 6 7 8
8 FRONT TRANSITION UP
1 2 3 4 5 6 7 8
R L R R L
9 FRONT RUN RUN KNEE UP KICK KICK
1 2 3 4 5 6 7 8
R L R
10 FRONT CHASE' STEP JACK KNEE UP KNEE UP
1 2 3 4 5 6 7 8
11 FRONT JUMP 1/1 TURN
1 2 3 4 5 6 7 8
R L
12 FRONT JUMP TOGETHER FLICK KICK FLICK KICK STEP TOGETHER
1 2 3 4 5 6 7 8
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13 FRONT TRANSITION DOWN
1 2 3 4 5 6 7 8
14 FRONT ONE LEG PUSH UP
1 2 3 4 5 6 7 8
15 FRONT TRANSITION UP
1 2 3 4 5 6 7 8
R L R L R
16 FRONT SHOOT TOGETEHER SHOOT TOGETHER LUNGE RUN KICK TOGETHER
1 2 3 4 5 6 7 8
R L R L
17 FRONT JACK AIR JACK RUN RUN WALK WALK JACK TOGETHER
1 2 3 4 5 6 7 8
18 FRONT CHASE' JACK TOGETHER JACK TOGETHER
1 2 3 4 5 6 7 8
35
R L L
19 FRONT LUNGE TOGETEER SHOOT FRONT TOGETHER
SHOOT FRONT TOGETHER KNEE UP TOGETHER
R
20 FRONT LUNGE STRADDLE JUMP
1 2 3 4 5 6 7 8
21 FRONT TRANSITION DOWN
1 2 3 4 5 6 7 8
INDIVIDUALS FINISH
22 FRONT TRANSITION
UP JACK TOGETHER JACK TOGETHER
1 2 3 4 5 6 7 8
23 FRONT LIFT FOR MP TRIO GROUP
1 2 3 4 5 6 7 8
24 FRONT
1 2 3 4 5 6 8
36
Aerobics L3 Legs
MP TRIO GROUP
Block Direction Counts
1 FRONT LIFT TRANSITION OUT
1 2 3 4 5 6 7 8
2 FRONT TRANSITION DOWN TO FLOOR PANCAKE SQUAT
1 2 3 4 5 6 7 8
INDIVIDUAL
1 FRONT TRANSITION DOWN TO FLOOR PANCAKE
1 2 3 4 5 6 7 8
2 FRONT TRANSITION UP TO STANDING
1 2 3 4 5 6 7 8
R L L L R L
3 FRONT SHOOT SHOOT CHASE SHOOT RUN RUN RUN
1 2 3 4 5 6 7 8
37
R L R R L
4 FRONT STEP SIDE STEPBEHIND STEP TOGETHER KNEE UP CLOSE KNEE UP CLOSE
1 2 3 4 5 6 7 8
5 FRONT TRANSITION DOWN
1 2 3 4 5 6 7 8
6 FRONT TRANSITION UP
1 2 3 4 5 6 7 8
R L L R
7 FRONT DRAG DRAG STEP BALL
CHANGE KNEE UP CLOSE KNEE UP CLOSE
1 2 3 4 5 6 7 8
R R R
8 FRONT STEP BACK GALLOP STEP TOGETHER SHOOT CROSS TOGETHER JACK TOGETHER
1 2 3 4 5 6 7 8
9 FRONT STRADDLE JUMP HOLD
1 2 3 4 5 6 7 8
38
R L R L R L
10 FRONT V STEP STEP TAP BEHIND TURN TO FRONT
1 2 3 4 5 6 7 8
L R
11 FRONT STAR JUMP FLICK KICK FLICK KICK ROCK
R L L R L R
12 FRONT STEP HOP STEP SHOOT RUN RUN RUN TOGETHER
1 2 3 4 5 6 7 8
R R L R
13 FRONT STEP CHASE' STEP TOGETHER KNEE UP STEP CROSS KICK TOGETHER
1 2 3 4 5 6 7 8
L R
14 FRONT STEP ACROSS DRAG TOGETHER SQUAT TOGETHER
1 2 3 4 5 6 7 8
15 FRONT VERTICAL SPLIT
1 2 3 4 5 6 7 8
16 FRONT TRANSITION DOWN
39
17 FRONT L-SUPPORT
1 2 3 4 5 6 7 8
18 FRONT TRANSITION UP
1 2 3 4 5 6 7 8
R L R
19 FRONT RUN RUN LUNGE TOGETHER LUNGE TOGETHER SHOOT CLOSE
1 2 3 4 5 6 7 8
R L R
20 FRONT JACK CLOSE JACK CLOSE WALK WALK KNEE UP CLOSE
1 2 3 4 5 6 7 8
21 FRONT TRANSITION DOWN
1 2 3 4 5 6 7 8
22 FRONT ONE LEG HINGE PUSH UP
1 2 3 4 5 6 7 8
23 FRONT TRANSITION UP
1 2 3 4 5 6 7 8
40
R L
24 FRONT RUN RUN STEP CHASE' KNEE UP JACK AIR JACK
1 2 3 4 5 6 7 8
25 1/2Turn COSSACK POSE TO FINISH
1 2 3 4 5 6 7 8
