FIG - AEROBIC GYMNASTICS Code of Points
AEROBIC GYMNASTICS COP
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DESCRIPTION OF THE BASIC STEPS (2017)


MARCH

DESCRIPTION OF THE BASIC STEPS (2017)
Description :
  • Leg is bending in front of body: Hip and knee flexion.
  • Ankle shows clear movement, toe-ball-heel.
  • Total movement is upwards, not downwards.
  • Upper body is erect with neutral spine, natural alignment.
  • Upper body shows core strength, no co-movement upwards-downwards or forwards-backwards.
  • Amplitude: From neutral position to full plantar flexion of ankle, 30-40 oflexion in hip and knee

JOG

DESCRIPTION OF THE BASIC STEPS (2017)
  • Lower leg is lifted maximally backwards to the gluteus.
  • Neutral hip or slight hip flexion or extension (+/- 10 o).
  • Knee flexion.
  • Ankle is showing plantar flexion at top position.
  • Feet show controlled movement, landing toe-ball-heel.
  • Upper body is erect with neutral spine, natural alignment.
  • Amplitude: Neutral position to 0-10 o hip extension, 110-130 o knee flexion, full plantar flexion

SKIP

DESCRIPTION OF THE BASIC STEPS (2017)
  • Skip starts as a jog with hip extension, knee flexion and heel backwards to the gluteus to set of a low kick with hip flexion of 30-45 o and full knee extension to 0 o - a skip.
  • Movement is seen in both hip and knee.
  • uscle control is shown through all of the movement. Lower leg is stopped by the quadriceps.
  • Upper body stays erect with neutral spine, natural alignment.
  • Amplitude: From neutral hip to 30-45 o flexion, from full knee flexion to complete extension。

KNEE LIFT

DESCRIPTION OF THE BASIC STEPS (2017)
  • Working leg shows a high degree of flexion in hip and knee, minimum 90o flexion in both joints.
  • When thigh of moving is at the top position, the lower leg is vertical, with ankle plantar flexion.
  • Elevated Ankle can be dorsal or plantar flexed but muscle control must show.
  • Standing leg is straight, maximum knee/hip flexion is approx. 10 o.
  • Upper body stays erect with neutral spine, natural alignment.
  • Amplitude: From neutral position to minimum 90 o flexion in hip and knee of working leg.

KICK

DESCRIPTION OF THE BASIC STEPS (2017)
  • Straight leg high kick, minimum amplitude: heel at shoulder height, approx. 145o.
  • Only movement is hip flexion. Leg is straight – knee joint is showing no movement.
  • Ankle is plantar flexed throughout movement.
  • Standing leg stays straight, maximum knee/hip flexion approx 10o.
  • Upper body stays erect with neutral spine, natural alignment.
  • Amplitude: From neutral position to 150-180o hip flexion in working leg. Knee shows full extension throughout movement.

JACK

DESCRIPTION OF THE BASIC STEPS (2017)
  • A hop out and in with legs bending. Natural outwards rotation in hip joint.
  • Landing is with feet further than shoulder width apart, knees and feet point outwards.
  • Controlled but powerful take off and landing. Precise and controlled movement of ankle and foot – toe-ball-heel action.
  • Hopping in: Feet/heels together, toes point forward (preferred) or outward.
  • Upper body is erect with neutral spine, natural alignment.
  • Amplitude: From neutral position to approx shoulder width plus 2 foot lengths apart with 25-45o flexion in hip/knees (more if in super low or low with grand plié position)

LUNGE

DESCRIPTION OF THE BASIC STEPS (2017)
  • Legs/feet start together or shoulder width apart, no outward rotation at hip. One leg is extended (without locking the knee) backwards in the sagittal plane.
  • Heels are lowered with control.
  • Feet stay in sagittal plane. Whole body moves (side to side) as a unit.
  • Low impact: Body slightly forward (front leg is weight bearing), straight line from neck to heel.
  • High impact: Legs are hopping, alternating, in the sagittal plane in a cross county skiing motion.
  • Amplitude: Approx. 2-3 feet apart in sagittal plane. (Lunge variations = different amplitudes).