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EUNIT 1.
HA BILIDA DES
GIMNÁ STIC AS
1. Á
B VOLTERETA

CONTACTO
SADELANTE

CONTACTO CON
-FINAL
-FINAL IGUAL
(*)
(*) LAS
ICA

CON EL
IGUAL A
LAS MANOS
MANOS NO

CONSIGNAS
AGRUPADA/
S THE FORWARD SOMERSAULT

Consiste en hacer un giro en el eje transversal del cuerpo apoyando las manos, rodando el cuerpo y,
finalmente, acabando en posición de pie.

The forward somersault consists of making a turn on the cross axis of the body, supporting yourself with
your hands, rolling your body, and finally, ending in a position with your feet planted on the floor.

-COMIENZA
-COMIENZA CUANDO
CUANDO LOS
LOS PIES
PIES TOMAN
EL SUELO.
SUELO.
A POSICIÓN
TOMAN

POSICIÓN INICIAL.
NO TOCAN
INICIAL.
TOCAN EL
EL SUELO.
SUELO.

a. Tienes que agruparte cuanto puedas para hacerte lo más redondo posible.
b. Debes hacer el apoyo de manos con toda la palma, separadas la anchura de los hombros y con los
dedos orientados hacia adelante.
c. Tienes que aproximar La barbilla al pecho.
d. Antes de despegar, los pies deben estar juntos.
e. Los pies deben permanecer unidos durante de la fase de giro.
f. Debes contactar con la colchoneta con el comienzo de la espalda.
g. Tienes que girar rápido para poder ponerte de pie.

ERRORES FRECUENTES

a.
b.
c.
d.
Has extendido el cuello.
Has tocado la colchoneta con la cabeza.
Has Apoyado el antebrazo en lugar de las palmas de las manos.
No has orientado los dedos de las manos hacia adelante.
 e. Has saltado en lugar de de rodar.
f. Has hecho tijeras con los pies.
g. No has impulsado lo suficiente.
h. Te has ladeado.

DIRECTIONS

a. You have to make your body as round as possible.

b. You should support yourself with the palms of your hands, shoulder-width apart and with your
fingers pointing forward.
c. You have to bring your chin as close to your chest as possible.
d. Before the turn, your feet should be together.
e. Your feet should be kept together during the phase of the turn.
f. Your upper back should make contact with the mat.
g. You have to roll yourself quickly in order to be able to arrive back on your feet.

FREQUENT ERRORS

a. You have extended your neck.

b. Your head has touched the mat.
c. You have used your forearm as a support instead of your palms.
d. You have not directed all of your fingers forward.
e. You have jumped instead of rolled.
f. You have made your legs into scissors, instead of keeping your feet together.
g. You have not sufficiently propelled yourself forward.
h. You have gone sideway

2. VOLTERETA ADELANTE CON PIERNAS EXTENDIDAS/ THE FORWARD SOMERSAULT WITH LEGS EXTENDED

Es una variante de la anterior en la que la posición final es de pie con las piernas separadas.

This varies from the last move in that you land in the final position with your legs separated.
CON PIERNAS ABIERTAS DESDE EL
PRINCIPIO
RECUPERACIÓN SIN APOYO DE MANOS

CONSIGNAS

Todo es igual que la anterior pero en el último momento debes separar las piernas e impulsarte con las
manos.

a. Debes mantener las piernas unidas has que el giro acabe.

b. Después del giro debes buscar la colchoneta con tus manos en impulsarte con éstas.

ERRORES FRECUENTES

a. Has separado las piernas antes de tiempo.

b. Has apoyado las manos demasiado cerca.
c. Has apoyado las manos demasiado lejos.
d. No te has impulsado lo suficiente.

DIRECTIONS

Everything is the same as the last movement, except that in the last moment you should separate your
legs and push yourself forward with your hands.

a. You should keep your legs together until the turn is finished.
b. After the turn, you should put your hands on the mat and push yourself forward with them.

FREQUENT ERRORS

a. You have separated your legs too early.

b. Your hands were too close together when supporting yourself.
c. Your hands were too far apart when supporting yourself.
d. You have not sufficiently propelled yourself forward.

3. VOLTERETA LANZADA/ THE HANDSPRING

Es una variante de la anterior en la que hay una fase de vuelo antes de iniciar el giro.

This varies from the last move in that you leap forward before initiating the turn.
-SIN APOYO DE MANOS.

CONSIGNAS

a. Tienes que buscar el apoyo de las manos más adelante que en las volteretas anteriores.
b. Tienes que saltar hacia arriba y después caer.
c. Debes flexionar ligeramente la cadera.

ERRORES FRECUENTES

a. Has saltado hacia adelante en lugar de hacia arriba.

b. Has ido con el cuerpo demasiado extendido.
c. No has flexionado los codos.

DIRECTIONS

a. You have to use your hands as a support sooner than in the somersaults.
b. You have to jump up first, and then fall forward.
c. You should slightly bend your hips.

FREQUENT ERRORS

a. You have jumped forward instead of up.

b. Your body was too extended for the movement.
c. You have not bent your elbows.

4. VOLTERETA ATRÁS AGRUPADA/ THE BACKWARDS SOMERSAULT

Consiste en hacer un giro en el eje transversal del cuerpo apoyando las manos, rodando el cuerpo
y, finalmente, acabando en posición de pie.

The backwards somersault consists of making a turn on the cross axis of the body, supporting
yourself with your hands, rolling your body, and, finally, ending in a position with your feet planted on the
floor.
La voltereta atrás agrupada

CONSIGNAS

a. Tienes que comenzar el movimiento en cluclillas y con los brazos al frente.

b. Debes buscar el desequilibrio tocando tus talones con tus glúteos.
c. Cuando comienza el movimiento debes poner tus manos orientadas hacia atrás a la altura de tus
orejas.
d. Después del giro, debes impulsar con las manos para evitar presionar el cuello.
e. Debes realizar todo el movimiento con rapidez.

ERRORES FRECUENTES

a. Has empezado de pie en lugar de en cuclillas.

b. No has colocado bien las manos.
c. No has girado con velocidad.
d. Debes impulsar fuerte con las manos.
e. No has extendido los codos.

DIRECTIONS

a. You have to begin the movement in a crouching position with your arms forward.
b. You should maintain balance by touching your heels to your buttocks.
c. When you begin the movement, you should put your hands at the same height as your ears and
point them backwards.
d. After the turn, you should propel yourself with your hands in order to avoid pressure on your
neck.
e. You should complete the movement with speed.

FREQUENT ERRORS

a. You have begun the position on your feet, instead of crouching.

b. You have not placed your hands in a correct position.
c. You have not done the turn quickly enough.
d. You should propel yourself by using your hands for force.
e. You have not straightened your elbows.
5. EQUILIBRIO INVERTIDO DE CABEZA/ THE HEADSTAND

Consiste en mantener un equilibrio invertido mantenido con tres apoyos: la cabeza y las dos manos.

The headstand consists in maintaining an inverted balance with three supports: the head and the hands.

CONSIGNAS

a. Debes poner La cabeza y las palmas de modo que formen un triángulo equilátero antes de
comenzar a realizar el equilibrio.
b. El apoyo con la cabeza debe comenzar en la frente.
c. El tronco es el primer segmento que debe subir, después las piernas.
d. El cuerpo debe alinearse perfectamente con los pies juntos.

ERRORES FRECUENTES

a. Has puesto los tres apoyos en línea en lugar de formando un triángulo

b. Has apoyado la parte superior de la cabeza.
c. Mover las manos una vez iniciado el movimiento.
d. No has bloqueado las caderas.
e. No has impulsado lo suficiente. Debes impulsar más.
f. Has Impulsado demasiado, sin control.

DIRECTIONS

a. You should put your head and palms of your hands in the form of an equilateral triangle before
beginning to balance in the position.
b. You should use your forehead as a support for your head.
c. The first part of your body that you should lift is your torso, and then your legs.
d. Your body should be perfectly aligned with your feet together.

FREQUENT ERRORS

a. You have placed your three supports in a line instead of in the form of a triangle.
b. You have supported yourself with the top of your head.
c. Move your hands once as you begin the movement.
d. You have not kept your hips squared.
e. You have not sufficiently propelled yourself forward.
f. You have propelled yourself forward with too much force and lost control.
6. EQUILIBRIO INVERTIDO DE MANOS/ THE HANDSTAND

Consiste en mantener un equilibrio invertido mantenido con el apoyo de las manos.

The handstand consists in holding an inverted balance, using your hands as supports.

ANCHURA DE HOMBROS

CONSIGNAS

a. Colócate con una pierna adelantada flexionada y la de atrás extendida.

b. Debes apoyar las manos firmemente, separados a la anchura de los hombros y con los dedos
orientados hacia adelante.
c. Debes buscar el equilibrio inclinándote hacia adelante manteniendo el tronco estirado y los
hombros bloqueados.
 d. Las dos piernas se juntan en la vertical.
e. Mantén el tronco arqueado.
f. Debes bajar flexionando la cadera, primero con un pie y después con el otro.

ERRORES FRECUENTES

a. Has flexionado los codos.

b. No has bloqueado la cadera.
c. Debes adelantar un pie.
d. No has extendido el pie retrasado.
e. Debes impulsar con más fuerza.
f. No has bloqueado las caderas.
g. Has bajado con los dos pies a la vez.

DIRECTIONS

a. Stand with one leg forward and bent, and the other behind you and extended.
b. You should support yourself with firm hands, shoulder-width apart, and with your fingers pointed
forward.
c. You should try to balance yourself leaning forward keeping your truck extended and your
shoulder blocked
d. Your two legs should come together while vertical.
e. You should keep your torso curved, rather than straight.
f. You should lower yourself while bent at the hips, and first lower one foot and then the other.

FREQUENT ERRORS

a. You have bent your elbows.

b. You haven´t blocked the waist.
c. You should put one foot forward.
d. You have not extended your foot behind you.
e. You should propel yourself with more force.
f. You have not kept your hips squared.
g. You have lowered yourself with both feet at the same time.
 NO AGRUPARSE HASTA PASAR
LA VERTICAL EXTENDIDO

7. RUEDA LATERAL/ THE CARTWHEEL

Consiste en realizar un giro sobre el eje anteroposterior del cuerpo apoyando sucesivamente cada uno de
los segmentos corporales simulando el movimiento de una rueda.

The cartwheel consists in completing a turn around the axis anteroposterior of the body, supporting
yourself with each part of your body, one by one, simulating the movement of a wheel.

1/2 GIRO
1/2 GIRO EN
EN RECUPERACIÓN.
RECUPERACIÓN.
CON
CON UNA
UNA SOLA
SOLA MANO:
MANO: 1ª
1ª óó 2ª.
2ª.
LANZADA
LANZADA (VUELO ANTES DEL
(VUELO ANTES DEL APOYO).
APOYO).

CONSIGNAS

a. Colócate de pie con brazos extendidos hacia arriba.

b. Da un paso largo y busca el apoyo de la primera mano cerca del pie adelantado.
c. Comienza el giro manteniendo la pierna retrasada extendida.
d. Apoya la segunda mano, impúlsate y pasa por la vertical con los pies separados.
 e. Debes caer primero con el pie adelantado y, después, con el atrasado.

ERRORES FRECUENTES

a. Has iniciado el movimiento flexionado.

b. No debes apoyar las dos manos a la vez.
c. Debes mantener extendido el pie atrasado.
d. Debes evitar flexionar la cadera durante el giro.
e. No debes caer con los dos pies a la vez.

DIRECTIONS

a. Stand with your arms extended above your head.

b. Take a long step and support yourself with the hand closest to your forward foot.
c. Begin the turn, keeping your back leg extended.
d. Support yourself with your second hand and push yourself forward so that your legs are vertical
above you with your feet separated.
e. You should land first with your forward foot, and second with the other.

FREQUENT ERRORS

a. You have begun the movement with your body bent.

b. You should not support yourself with both hands at the same time.
c. You should keep your back foot extended.
d. You should not bend your hips during the turn.
e. You should not land with both feet at the same time.

8. LA RONDADA/ THE ROUND-OFF

Consiste en realizar un movimiento combinado de una rueda lateral y un giro de 180 grados.

This movement consists of a combination of a cartwheel and a 180 degree turn.

CORVETA

CONSIGNAS
 a. Comienza el impulso con los dos brazos extendidos arriba.
b. Da un paso largo y busca el apoyo de las dos manos a la vez.
c. Eleva los dos pies a la vez bloqueando las caderas.
d. Gira 180 grados de modo que el aterrizaje se produzca orientando tu cuerpo en sentido contrario
al movimiento realizado.

ERRORES FRECUENTES

a. Has realizado el impulso con el cuerpo flexionado.

b. Debes adelantar un pie antes del apoyo de las manos.
c. No has juntado tus pies en la vertical.
d. No has realizado el giro de 180 grados.
e. Debes aterrizar con los dos pies a la vez.

CONSIGNAS

a. Begin to propel yourself with both arms extended above your head.
b. Take a long step and support yourself with both hands at the same time.
c. Lift both your legs at the same time and
d. Turn 180 degrees in order to land opossite the direction of the movement.

FREQUENT ERRORS

a. You have done the jump with your body bent.

b. You have to advance one foot before the palm support
c. You haven´t put your feet together in the handstand You haven´t performed the 180º turn
d. You have to land with the two feet at the same time.
 VOCABULARIO SEGUNDO TRIMESTRE/ GLOSARY SECOND TERM

VOCABULARY TRANSLATION MAKE SENTENCES

THE FORWARD SOMERSAULT

I´m Scared *

I need help *

Can you help me? *

I don´t know how to do it *

How have I performed it? *

I´m going to try *

What do you have to correct?

I have to correct *

To perform

Performance

Tumble

Somersault

Cartwheel

Round off
 *

Box

Safety mat

You have to make your body as round

as possible.

You should support yourself with the

palms of your hands, shoulder-width
apart and with your fingers pointing
forward.

You have to bring your chin as close to

your chest as possible.

Before the turn, your feet should be

together.

Your feet should be kept together

during the phase of the turn.

Your upper back should make contact

with the mat.

You have to roll yourself quickly in

order to be able to arrive back on your
feet.

You have extended your neck.

Your head has touched the mat.

You have used your forearm as a

support instead of your palms.

You have not directed all of your

fingers forward.

You have jumped instead of rolled.

You have made your legs into scissors,

instead of keeping your feet together.

You have not sufficiently propelled

yourself forward.

THE FORWARD SOMERSAULT WITH LEGS EXTENDED

You should keep your legs together until
the turn is finished.

After the turn, you should put your

hands on the mat and push yourself
forward with them.

You have separated your legs too early.

Your hands were too close together

when supporting yourself.

Your hands were too far apart when

supporting yourself.

You have not sufficiently propelled

yourself forward.

THE HANDSPRING

You have to use your hands as a

support sooner than in the somersaults.

You have to jump up first, and then fall

forward.

You should slightly bend your hips.

You have jumped forward instead of

up.

Your body was too extended for the

movement.

You have not bent your elbows.

THE BACKWARDS SOMERSAULT

You have to begin the movement in a

crouching position with your arms
forward.

You should maintain balance by

touching your heels to your buttocks.

When you begin the movement, you

should put your hands at the same
height as your ears and point them
backwards.
After the turn, you should propel
yourself with your hands in order to
avoid pressure on your neck.

You should complete the movement

with speed.

You have begun the position on your

feet, instead of crouching.

You have not placed your hands in a

correct position.

You have not done the turn quickly

enough.

You should propel yourself by using

your hands for force.

THE HEADSTAND

You should put your head and palms of

your hands in the form of an equilateral
triangle before beginning to balance in
the position.

You should use your forehead as a

support for your head.

The first part of your body that you

should lift is your torso, and then your
legs.

Your body should be perfectly aligned

with your feet together

You have placed your three supports in

a line instead of in the form of a
triangle.

You have supported yourself with the

top of your head.

Move your hands once as you begin the

movement.

You have not kept your hips squared.

You have not sufficiently propelled

yourself forward.

You have propelled yourself forward

with too much force and lost control.
 THE HANDSTAND

Stand with one leg forward and bent,

and the other behind you and
extended.

You should support yourself with firm

hands, shoulder-width apart, and with
your fingers pointed forward.

You should try to balance yourself

leaning forward keeping your truck
extended and your shoulder blocked

Your two legs should come together

while vertical.

You should keep your torso curved,

rather than straight.

You should lower yourself while bent at

the hips, and first lower one foot and
then the other.

You have bent your elbows.

No has bloqueado la cadera.

You should put one foot forward.

You have not extended your foot

behind you.

You should propel yourself with more

force.

You have not kept your hips squared.

You have lowered yourself with both

feet at the same time.

THE CARTWHEEL

Stand with your arms extended above

your head.

Take a long step and support yourself

with the hand closest to your forward
foot.
Begin the turn, keeping your back leg
extended.

Support yourself with your second hand

and push yourself forward so that your
legs are vertical above you with your
feet separated.

You should land first with your forward

foot, and second with the other

You have begun the movement with

your body bent.

You should not support yourself with

both hands at the same time.

You should keep your back foot

extended.

You should not bend your hips during

the turn.

You should not land with both feet at

the same time.

THE ROUND-OFF

Begin to propel yourself with both arms

extended above your head.

Take a long step and support yourself

with both hands at the same time.

Lift both your legs at the same time and

You have done the jump with your

body bent.

You have to advance one foot before

the palm support

You haven´t put your feet together in

the handstand

You haven´t performed the 180º turn

You have to land with the two feet at

the same time