L2 Ripples Beginner
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ABCDE
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LEVEL 2 RIPPLES BEGINNER REQUIREMENTS
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SkillSkill DescriptionPass-PRedo-RComments
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CONDITIONING
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60-second squat hold90° knee bend with back against wall, arms overhead
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50 sit-ups
Knees bent, hands behind head, touch knees with elbows
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Headstand10 seconds
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Armstand10 seconds with spot and straight body alignment
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Hanging tuck-upKnees together, 90° or higher
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Kneeling double-arm swingHips rolled under, tight core, no shoulder movement
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Hollow holdProp feet and shoulders and hold hollow
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Push-upFlat back, hips slightly elevated, chest touches ground
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Body squatHips under, knees in front of toes, 90° knee bend
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Back extensionArms in T position, heels together, hold position
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Leg scissorsStraight legs, good toe point, sitting up slightly
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Kick-look-look-reachWith pike out
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Tuck jumps
Knees to chest or close to, legs straight before touch ground
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DRYLAND—FLOOR
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One-step hurdle to hanging bar
Straight arms and hold stretch position on bar
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Hurdle step-upOne-step hurdle to low box, legs straight on contact
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Armstand pop-up
Forward & back rolls to armstand with spot; 5 second hold
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Lateral arm closeSeated and standing, tight core
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Pike-open-close-swim-pike save
From standing pike position; draw one leg up for pike save
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Tuck positionLay on back, draw knees to shoulders, then V position
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Tuck position pick-up
Diver rolls back in C position & coach picks up diver by heels
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Pike position push downCoach pushes diver’s back to flatten pike
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Twist position pick-upDiver in D position and coach picks up diver by heels
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Inward heel kickQuick ankle snap and pop heels into mat
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Model twist sequence1-2-3-4: reach, drop, turn, arms into tighttwist
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Model forward hurdle
With arm swing, good body alignment, and hurdle foot back
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Armstand holdsAgainst wall, forward and backward entry position
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Floppy feet
From end of board, slightly bounce high enough to point toes
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100A, B, CStanding, finish to feet with straight body
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100A, B, C to seat dropFinish to seat drop with palms on mat for support
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200A, B, CFinish to feet with straight body
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200C, B to seat dropFinish to seat drop with palms on mat for support
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400AWith arm press, slight inward tilt
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300AStanding, with arm press, slight reverse tilt
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100A, B, COne-step hurdle, finish to feet with straight body
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100A, B, CFull approach, finish to feet with straight body
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100ADouble bounce from end of dryboard
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DRYLAND—TRAMPOLINE
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Two-bounce jump
Stay in center of trampoline and finish to straight body line
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Single jump to back dropStraight legs and body, land with arms in T position
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Single jump to stomach dropStraight legs and body, land with arms in T position
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Single jump with half twistArms remain in T position the entire time
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Single jump full twistArms remain in T position the entire time
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Triple jump with arm swing
Stay in center of trampoline, finish to straight body line
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Hurdle jumpsLift hurdle knee with each jump, foot back in hurdle
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One-step hurdleFinish to straight body line in middle of trampoline
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100C, BWith one-step hurdle; finish in middle of trampoline
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101C to armstandIn belt, double bounce
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201C to armstandIn belt, double bounce
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401C to armstandIn belt, double bounce
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301C to armstandIn belt, double bounce
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5111AIn belt, double bounce
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5211A to armstandIn belt, double bounce
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102CIn belt or coach spot, double bounce
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202CIn belt or coach spot, double bounce
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402CIn belt or coach spot, double bounce
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Back drop
In belt, double bounce, watch feet, hold hollow position
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DIVING—SPRINGBOARD 1M
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100B, CStanding, double bounce, full approach
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200B, CJump with no press then full press
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400A, B, CJump with no press then full press
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300A, B, CStanding, double bounce, full approach
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101 hollowArms overhead, falling, single jump, double jump
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101C, BStanding, double bounce, full approach
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201C, BJump with no press then full press
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401C, BJump with no press then full press
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301C, BSingle & double bounce, coach spot if desired
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102C, BStanding, double bounce, full approach
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103C, BDouble bounce, full approach
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5111AStanding, double jump, full approach
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5211AStanding from quarter twist, then full press
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5101AStanding, double bounce, full approach
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5102AStanding, double bounce, full approach
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5201AWith arms in T position, no press
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5301AWith arms in T position, slight reverse lean, no press
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5122DUnderwater, slight pike, snap, wrap
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5223DFloat on back, arms T position, wrap twist
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101 with pike savePoolside, arms overhead, pike save
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201 with scoop knee savePush off pool wall, scoop, knee save
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DIVING—SPRINGBOARD 3M
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100A, B, CStanding, double bounce, full approach
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200A, B, CStanding without press, with press
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300A, B, CStanding, double bounce, full approach
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400A, B, CStanding without press, with press
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101C, B
Open pike, seated, standing, double bounce, full approach
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401C, BNo press, arms overhead, then with press
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201A, C, B
Arms overhead, back fall with spot, then with full press
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301C, BStanding, single bounce, double bounce, full approach
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DIVING—PLATFORM
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100A, B, C1M and 3M standing, then two hop
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200A, B, C1M and 3M with press
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300A, B, C1M and 3M with slight reverse tilt
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400A, B, C1M and 3M with slight inward tilt
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101C, B1M and 3M standing, then two hop
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201 C1M, coach spot
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101B3M pike roll off line-up
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Notes:
1. Remember individual differences in rate of mastery attainment.
2. Utilize drills cited throughout the textbook.
3. Bend knees on all feet first dryland landings.
4. At least 80-85% proficiency required to pass each skill.
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