Apparatus. proficiencyawards. advanced. personalachievementchart. Bronze. Silver. Gold. Name... achieve any 6 out of the 8 activities listed below

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1 Tuck and star jumps - bench or beam Forward roll to sit - bench or beam Y scale or arabesque (3 seconds) - bench or beam Consecutive rebound jumps - bench or beam From the floor, jump to support on any apparatus x 5 Jump to support and rotate forwards to hang underneath In long hang, kick from dish arch x 5 In long hang, perform a series of half turns along a bar Jump or spin with half turn Half lever or straddled half lever (3 seconds) Backward roll to shoulder stand, roll forwards to stand Kick towards handstand and return to stand From front support, swing the legs forwards then backwards to dismount x 3 In support, travel around or along any apparatus In long hang on a bar, small swings backwards and forwards x 2 In inverted hang on a bar, swing backwards and forwards in either tuck, pike or straddle x 3 Headstand Forward roll Cartwheel Jump or spin with full turn In support, swing backwards and forwards x 3 From front support, turn to back support and return Glide swing on a low bar In long hang, swing forwards and half turn to land safely Apparatus

2 achieve any 10 out of the 20 activities listed below Standing position Feet positions Body wave on knees Back bend on two knees Step hops Run and cat leap Spring points to the front Sauté jumps with feet in 1 st position Passé balance Échappé Marching, jogging and skipping steps Knee lifts and kicks Jumping jacks and lunges Grapevine along a line Stationary routines to music at 120bpm - Routine 1 Stationary routines to music at 120bpm - Routine 2 Straddle lateral push-ups Lift towards a V support to back support From push-up, single leg circle Hitch kick achieve any 10 out of the 20 activities listed below Body wave Demi and full plié in 1 st and 2 nd positions Balance on one knee Body wave sideways Front horizontal balance Kneeling on one knee and back bend Arabesque facing apparatus Turning cat leaps Side gallops (chassé) Preparation for pivot into passé balance Grapevine in an L shape Jumping jacks at 130bpm Travelling routines to music at 130bpm - Routine 1 Travelling routines to music at 130bpm - Routine 2 Lateral push-ups Hinge push-ups Wenson push-ups Split leap, legs to 45º Jump full turn to kneeling position Scissor kicks Dance and Aerobics

3 achieve any 10 out of the 20 activities listed below Changement Arabesque without support Cobra Attitude facing apparatus Chaînés turns Chassé steps forwards Preparation and low leg pivot Series of jumps and leaps Demi and full plié into rise (relevé), in 1 st, 2 nd and 5 th positions Split leap Capoeira Jump with 1 1/2 turn to kneeling Cossack jump Grapevine along four lines to form a square Jumping jacks at 140bpm Travelling routines to music at 140bpm - Routine 1 Travelling routines to music at 140bpm - Routine 2 Plio push-up (airborne) Half double leg to back support Jump sideways through box splits Dance and Aerobics

4 Name... Strength & Power - achieve any 7 out of the 10 activities listed Sit-ups x 15 seconds Back lifts with feet supported x 10 seconds Pulling along a smooth surface x 3 lengths Front leg holds to 45º x 6 each leg 90º squat, through stand and onto tiptoe x 20 seconds Dish rocks x 10 seconds Arch rocks x 10 seconds Inclined press-ups x 10 seconds Squat thrusts x 15 seconds Tension hold on the elbows and knees x 10 seconds Pulse Raising - achieve any 2 out of the 3 activities listed 6 shuttle runs with sit-ups or press-ups at each end Skip x 60 seconds Pulse raising circuit - running between 4 strength and power exercises Strength & Power - achieve any 7 out of the 10 activities listed Tucked V-sits x 15 seconds Back leg lifts x 10 seconds Pull-ups x 10 seconds Leg holds to the side at 45º x 6 each leg Squat jumps x 20 seconds Rocking on both sides x 10 seconds each Elbow lifts x 10 seconds Piked headstand and push arms straight x 15 seconds Burpees (squat in and jump up) x 15 seconds Tension hold on the elbows and knees, one leg raised at a time x 10 seconds Pulse Raising - achieve any 2 out of the 3 activities listed 8 shuttle runs with sit-ups or press-ups at each end Skip x 60 seconds combining 3 skipping actions Pulse raising circuit - running between 4 strength and power exercises Strength & Power - achieve any 7 out of the 10 activities listed V-sits x 15 seconds Back lifts and back leg lifts at the end of a platform x 10 seconds each Pull-ups alternating hand grip x 10 seconds each Combination of front and side leg holds x 6 each leg From kneeling on one knee, spring up and change legs x 15 seconds Dish to arch rolling along the floor x 15 seconds Front crawl leg action, hold and repeat x 10 seconds Piked headstand, push arms straight using apparatus or handstand dips x 15 seconds Single leg squats to heel raise x 10 seconds each leg Tension hold on hands and feet, slide slowly to front lie Pulse Raising - achieve any 2 out of the 3 activities listed 8 shuttle runs with sit-ups and press-ups at each end Skip x 30 seconds as quickly as possible Pulse raising circuit - running between 5 strength and power exercises Fitness

5 Name... Flexibility - achieve any 4 out of the 6 activities listed below Japana demonstrating a fold over each leg and to the front Shoulder flexion and extension development Pike fold to 45º Hold a stick, elastic strap or rolled up towel and show extension Thigh stretches including D shape Kneeling down and stretching the feet Coordination - achieve any 4 out of the 6 activities listed below 62 shuttle consecutive runs jump with sit full ups turns and in press-ups the same at direction each end Skip Forward x 60 roll seconds into immediate star jump Pulse Full spin raising (min) circuit on one - running leg between 4 strength and power exercises Rock backwards then forwards and throw a ball to a partner or target From front support, swing the legs up then push to straddle stand Single leg squats x 6 each leg Flexibility - achieve any 4 out of the 6 activities listed below Stand in straddle, with hip extension and trunk stretch Shoulder flexion in a lying position Pike fold or splits with the dominant front leg plus splits to 90º or greater with the non-dominant leg Hold a stick, elastic strap or rolled up towel and show extension Bridge with one foot lifted off the floor Crouch position with stretched feet Coordination - achieve any 4 out of the 6 activities listed below 2 consecutive jump full turns, one in each direction Forward roll into immediate half turn jump Throw a ball up, full spin or jump (ball bounces) and catch Throwing a ball overhead backwards to a partner or target From front support, kick through to sit Single leg squats from a roll Flexibility - achieve any 4 out of the 6 activities listed below Japana circling side to side and lifting high into one-arm side support Splits with dominant leg raised forwards on platform and floor level splits with non-dominant leg forwards Bridge and kick over to stand Dislocation and inlocation with stick, elastic strap or rolled up towel Leg swings forwards and backwards Piked fold with stretched feet Coordination - achieve any 4 out of the 6 activities listed below Series 8 shuttle of turning runs with jumps sit ups in both and press-ups directionsat each end Backward Skip x 30 seconds roll into as immediate quickly as jump possible full turn Throw Pulse raising a ball up, circuit full - spin running or jump between and catch 5 strength and power exercises Throw hand apparatus, perform a locomotion action (not jump or leap) and catch From front support, straddle around to back support Single leg squats from a roll, hopping from one foot to the other Fitness

6 Consecutive cartwheels, one with second hand only Cartwheel 1/4 turn as a round-off preparation Headspring off a platform Handstand block Backward roll to front support Backward roll to a straddle or pike position Forward roll to a straddle or pike position Handstand forward roll with straight arms Headspring Jump to back lie on a soft surface and donkey kick Round off Handspring off a low platform Handstand held (3 seconds) Forward roll to straddle lever or 1/2 lever (3 seconds) Backward walkover Tucked planche (3 seconds) Free cartwheel Standing flic Handspring Round off flic Forward walkover or handstand through bridge to stand Lift to handstand with straddled legs and straight arms or piked with bent arms Handstand pirouette - minimum 360º Backward roll to handstand - not held Floor

7 achieve any 7 out of the 10 activities listed below Rotations of one and two ropes Hold one end of a rope, step forwards to swing and catch the other end Cat leap over a static obstacle with a partner or in a group Spin a hoop at the side of the body and balance on one foot Rotate a hoop around two hands, with or without travelling Side swings with a ribbon, rope or hoop Circles with a ribbon Snakes with a ribbon walking backwards Bounce a ball to a partner four times, catching with both hands Roll a ball over various body parts achieve any 7 out of the 10 activities listed below Different ways of performing figures of eight with a rope Skip with a rope, alternating between open and crossed skips Side swings holding a ball Hoop rotations around one hand Stand inside a hoop, let one side go, jumping out then back in again Snakes with a ribbon and turns of the body Rebound a ball off the knee and catch in one hand Perform figures of eight on the knees Throw and catch a ball with one hand, standing and kneeling Side swings, passing a ball overhead achieve any 7 out of the 10 activities listed below Bumper skips (a double turn of the rope in one jump) Chassé and stag leap through a rope Throw a folded rope, catching each end Rotations of a hoop around different body parts Small steps over a ribbon whilst making large snake actions Combination of coils, figures eight and snake actions Rotate a hoop around one hand, release into a small throw and catch Body wave with a ribbon held in one hand Bounce a ball, single chaînés turn before catching Turning skips through a hoop Hand Held Apparatus

8 achieve any 8 out of the 12 activities listed below Pairs - supported handstand variations Pairs - standing on knee variations Pairs - base kneeling, top in counter-balance Pairs - bunk beds Pairs - base kneeling, top standing on shoulders Any one skill from the Floor- category performed as a pair Groups - kneeling balance variations Groups - counter-balance, top facing inwards Groups - one-foot stand Groups - thigh balance Groups - balances in 4 s variations, with top in handstand on the floor Any one skill from the Floor- category performed as a group achieve any 7 out of the 11 activities listed below Pairs - counter-balance variations Pairs - base lying with top standing on hands Pairs - front or back angel Pairs - roll into an assisted jump Pairs - supported shoulder stand Any one skill from the Floor- category performed as a pair Groups - counter-balance, top facing inwards Groups - bunk beds variations Groups - top stands on base s knees, supporting a balance - variations Groups - base lying, supporting middle with top standing on the knees Any one skill from the Floor- category performed as a group achieve any 8 out of the 12 activities listed below Pairs - pull through to stand on knees Pairs - free balance on base s knees Pairs - free shoulder stand Pairs - base kneeling on one knee, top in handstand Pairs - top backward rolls to base into supported jump Any one skill from the Floor- category performed as a pair Groups - top in splits between partners shoulders Groups - bases kneeling, top standing on shoulders, middle in supported handstand Groups -base kneeling, top standing on shoulders, middle standing on base s knees Groups - base lying with top standing on hands, supporting a counter-balance Groups - thigh balance with a supported handstand on the floor Any one skill from the Floor- category performed as a group Pairs and Groups

9 Stand on a springboard and consecutive rebound jumps x 10 Step off a platform and rebound jump off a springboard and land safely Run and rebound off a springboard and land safely Run and rebound off a springboard onto a higher platform and land safely Stand on a trampette and consecutive rebound jumps x 10 Step off a platform and rebound jump off a trampette and land safely Run and rebound off an inclined trampette and land safely Run and rebound off an inclined trampette onto a higher platform and land safely achieve any 4 out of the 6 activities listed below Squat on, stretch jump off Rebound jump off a springboard through handstand on a low platform to back lie Squat through vault or straddle vault Rebound off a trampette and bounce to handstand then to flat lie Rebound off a trampette with 1 /2 and full turn Rebound shapes using a trampette - tuck and star achieve any 4 out of the 7 activities listed below Handspring off the end of a platform Handspring Rebound off a springboard and 3 /4 front salto to back lie Rebound shapes using a trampette - straddle and pike Rebound shapes using a trampette - tuck and star - to a higher platform Rebound off a trampette and bounce to handstand onto a higher platform then to flat lie Rebound off a trampette to a tucked forward salto with support Vault and Rebound