The goal of is education material is to raise the skills and competencies of Gymnastics proffessionals in Team Gym.
Team gym is very popular in the northern Europe, but poorly spread elsewhere. The Team Gym discipline was developed from Gymnastics for All and it is a team sports for all ages, levels and abilities. In the project and this educational material will raise the skills and competencies of grassroots gymnastics coaches in Team Gym methods through the “Trainer to Trainer” approach.
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Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them.
TeamGym 4 Health
Training Program
TeamGym education programme is simplified and adopted as Program A for non-gymnasts 12-15 years old, and Program B gymnasts 15-18 years old.
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LEVEL A: gymnasts of 12 to 15 years old
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The target age group for this level is 12 to 15 years old, for both Male and Female gymnasts, with or without disabilities. The technical difficulty defined for Level A is: Beginners Level . The teams for level A are composed of minimum 6 gymnasts and a maximum of 10 gymnasts.
Gymnasts can perform in Male, Female or Mix Teams. The composition of the Mix teams as to have a minimum of 40% - 60% gender representation. The teams will present themselves on 3 different apparatus (routines): Floor; Tumbling and Mini-Trampoline (Trampet). More precise and detailed rules see below.
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LEVEL B: Gymnasts 15 to 18 years old
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The target age group for this level is 15 to 18 years old, for both Male and Female gymnasts, with or without disabilities. The technical difficulty defined for Level B is: Intermediate Level. The teams for level B are composed of minimum 6 gymnasts and a maximum of 10 gymnasts.
Gymnasts can perform in Male, Female or Mix Teams. The composition of the Mix teams as to have a minimum of 40% - 60% gender representation.
The teams will present themselves on 3 different apparatus (routines): Floor; Tumbling and Mini-Trampoline (Trampet).
More precise and detailed rules see below.
WARM - UP
FLOOR
At the competition or training the first order is the warm-up. Most gymnasts starts with a general warm-up period of 15 to 30 minutes. This is when the gymnasts should go through their typical warm-up routine, including locomotor and aerobic exercises (running, stretching, and basic skill rehearsals). Next is the timed warm-up period. This is when the gymnasts are able to warm up their competitive skills on the apparatus. Depending on the competition format, the gymnasts may warm up on all disciplines and then compete, or they may warm up on one discipline and then compete on that discipline.
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One of the main purposes of a warm-up prior to training and competition is to maximize performance and prevent injuries. Warm-up is typically composed of a submaximal aerobic activity, stretching of the major muscle groups, as well as general and sport specific exercises performed at or near competition intensities. Low to moderate aerobic activity increases body and muscle temperature, muscle compliance and efficiency of physiological responses.
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The final part of a typical warm-up involves general and sport specific explosive movements that may induce a phenomenon called post-activation potentiation (PAP), which is is characterized by increased muscle force and power output in the next 4-20 minutes following voluntary conditioning contractions performed at high intensities.
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The warm-up in TeamGym when the team consists of 10 competitors warm-up should be specific and well organized, performed as a group with an established exercise routine and a team leader who will take care of the joint warm-up. TeamGym warm-up should consist of brief aerobic activity (e.g., running), stretches that focus on range of motion, and a few brief drills related to skill rehearsals.
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Further on are listed video examples of typical team gym warm ups. Each exercise is presented separately followed by a material with all drills together.
Running the length of the floor, diagonally crossing with stabilization exercises.
Playful and dynamic drills such as jumps, hops, runs, and squat variations that prepare the body for training. These exercises develop coordination, posture, and strength while laying the foundation for more advanced TeamGym skills
Focusing on running and walking variations, this module builds agility, rhythm, and posture control. Athletes practice movements such as jogging, side chases, crossover steps, and ballet walks to improve coordination and body awareness.
This set of floor drills strengthens both abdominal and back muscles, creating stability for safe landings and controlled acrobatics. Exercises include bridges, crunches, leg raises, and back extensions to build a strong and balanced core.
Expanding on the first set, this module introduces more dynamic core and strength drills, such as V-Ups, push-ups, and glute activation. Together they develop explosive power, posture control, and endurance for advanced TeamGym routines.
KEY SKILLS & TECHNIQUES
FLOOR
The handstand is a fundamental gymnastics skill, and this module guides athletes from supported positions to free-standing holds. These progressions build strength, alignment, and confidence in inversion, preparing gymnasts for tumbling and acrobatics.
This module develops static and dynamic balance through supported and unsupported holds, scales, and pirouettes. Athletes learn posture control, stability, and coordination, enhancing elegance and precision in TeamGym routines.
Jump training builds explosive power, flexibility, and rhythm through exercises such as tuck jumps, scissors leaps, cat leaps, and split leaps. These drills improve elevation, landing control, and coordination for dynamic choreography.
Covering tumbling basics like cartwheels, rolls, walkovers, and handsprings, this module develops strength, flexibility, and spatial awareness. Step by step, athletes progress toward safe and powerful acrobatic elements in TeamGym.
Teamwork is at the core of this module, which includes team lifts and trust-building exercises. These drills enhance cooperation, timing, and safety, helping athletes perform group elements with confidence.
FLOOR
LEVEL A PROGRAMME
​LEVEL A: gymnasts of 12 to 15 years old
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The target age group for this level is 12 to 15 years old, for both Male and Female gymnasts, with or without disabilities. The technical difficulty defined for Level A is: Beginners Level . The teams for level A are composed of minimum 6 gymnasts and a maximum of 10 gymnasts.
Gymnasts can perform in Male, Female or Mix Teams. The composition of the Mix teams as to have a minimum of 40% - 60% gender representation. The rules for these teams’ presentations are based on the Teamgym Code of Points, adapted to the Level of the performance required for Level A presentations on this Program.
FLOOR
LEVEL B PROGRAMME
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LEVEL B: Gymnasts 15 to 18 years old
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The target age group for this level is 15 to 18 years old, for both Male and Female gymnasts, with or without disabilities. The technical difficulty defined for Level B is: Intermediate Level. The teams for level B are composed of minimum 6 gymnasts and a maximum of 10 gymnasts.
Gymnasts can perform in Male, Female or Mix Teams. The composition of the Mix teams as to have a minimum of 40% - 60% gender representation.
The rules for these teams’ presentations are based on the Teamgym Code of Points, adapted to the Level of the performance required for Level B presentations on this Program.
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LEVEL A PROGRAMME
TUMBLING
​LEVEL A: gymnasts of 12 to 15 years old
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The target age group for this level is 12 to 15 years old, for both Male and Female gymnasts, with or without disabilities. The technical difficulty defined for Level A is: Beginners Level . The teams for level A are composed of minimum 6 gymnasts and a maximum of 10 gymnasts.
Gymnasts can perform in Male, Female or Mix Teams. The composition of the Mix teams as to have a minimum of 40% - 60% gender representation. The rules for these teams’ presentations are based on the Teamgym Code of Points, adapted to the Level of the performance required for Level A presentations on this Program.
LEVEL B PROGRAMME
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LEVEL B: Gymnasts 15 to 18 years old
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The target age group for this level is 15 to 18 years old, for both Male and Female gymnasts, with or without disabilities. The technical difficulty defined for Level B is: Intermediate Level. The teams for level B are composed of minimum 6 gymnasts and a maximum of 10 gymnasts.
Gymnasts can perform in Male, Female or Mix Teams. The composition of the Mix teams as to have a minimum of 40% - 60% gender representation.
The rules for these teams’ presentations are based on the Teamgym Code of Points, adapted to the Level of the performance required for Level B presentations on this Program.
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TUMBLING
MINI TRAMPOLINE
LEVEL A PROGRAMME
​LEVEL A: gymnasts of 12 to 15 years old
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The target age group for this level is 12 to 15 years old, for both Male and Female gymnasts, with or without disabilities. The technical difficulty defined for Level A is: Beginners Level . The teams for level A are composed of minimum 6 gymnasts and a maximum of 10 gymnasts.
Gymnasts can perform in Male, Female or Mix Teams. The composition of the Mix teams as to have a minimum of 40% - 60% gender representation. The rules for these teams’ presentations are based on the Teamgym Code of Points, adapted to the Level of the performance required for Level A presentations on this Program.
LEVEL B PROGRAMME
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LEVEL B: Gymnasts 15 to 18 years old
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The target age group for this level is 15 to 18 years old, for both Male and Female gymnasts, with or without disabilities. The technical difficulty defined for Level B is: Intermediate Level. The teams for level B are composed of minimum 6 gymnasts and a maximum of 10 gymnasts.
Gymnasts can perform in Male, Female or Mix Teams. The composition of the Mix teams as to have a minimum of 40% - 60% gender representation.
The rules for these teams’ presentations are based on the Teamgym Code of Points, adapted to the Level of the performance required for Level B presentations on this Program.
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MINI TRAMPOLINE
TEAMGYM RULES
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​TeamGym is competition was FOUNDED in Scandinavia. It is a teams competition, presenting performances with music on three apparatus: Floor, Tumble and on Trampet (mini-trampoline).
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​Teams wich competes in TeamGym can be Male teams, Female teams and Mixed teams (half male and half female). Categories can be both Junior and Senior. Each team can consist of 8-10 gymnasts. All regulations and rules for this discipline are found in the Technical Regulations (TR), which are available on the European Gymnastics website. The TR contain additional information covering such things as delegation composition, number of gymnasts, reserves, inquiries, juries, etc.
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