🌸 About Rhythmic Gymnastics

Rhythmic gymnastics is a sport like no others — combining dance, ballet and acrobatics with the skillful use of apparatus such as ball, hoop, clubs, ribbon and rope. Performed to music it celebrates grace, strength and artistry, making it one of the most captivating Olympic sports.

At Surrey Hills RG Club we proudly share this beautiful discipline with our community, inspiring young gymnasts to discover confidence, creativity and joy through the movements.

📖 A Brief History

Rhythmic gymnastics first began in early 20th-century Europe inspired by ballet and expressive movement. In the 1930s gymnasts introduced apparatus, which added new levels of artistry and technique.

The sport was officially recognised by the International Gymnastics Federation (FIG) in 1961 with the first World Championships held in 1963. Rhythmic gymnastics made its Olympic debut in Los Angeles in 1984 and by 1996 the group competition was added.

Today rhythmic gymnastics is practiced worldwide and continues to grow here in England and across the UK inspiring gymnasts of all ages.

🎀 Rhythmic Gymnastics Apparatus & Freehand

In rhythmic gymnastics athletes perform with a variety of apparatus — hoop, ball, clubs, ribbon and rope — each with its own technical demands and artistry. These apparatus help gymnasts develop strength, coordination and expression. In addition, freehand (no apparatus) routines are often performed at beginner levels, focusing on movement fundamentals before athletes transition fully to apparatus work.

Ball

 

  • Material & Size: Made of rubber or synthetic material with similar elasticity to rubber. Smooth surface, diameter 18–20 cm for junior and senior gymnasts, with a minimum weight of 400 g. Must be FIG-approved.
  • Size Recommendations:
    • 16 cm / min. 310 g – Best for gymnasts up to 9–10 years old
    • 16–18 cm / 310–400 g – Suitable for gymnasts up to 11–12 years old
    • 18–20 cm / min. 400 g – Standard size for Junior & Senior gymnasts
  • Techniques: Rolls, bounces, throws, catches and balance performed with continuous, flowing movement.
  • Focus: Highlights grace, body control and seamless integration with dance elements.

 

Club

 

  • Material & Size: Made of wood or synthetic materials. Each club’s length and weight depend on the gymnast’s age and division. Must be FIG-approved.
  • Size Recommendations:
    • Senior & Junior Gymnasts: 40–50 cm long, minimum 150 g per club
    • Children’s & Hope Divisions: Minimum 25 cm long, minimum 75 g per club
    • Measuring Tip: When held in a ready position, the top of the club should not extend beyond the gymnast’s mid-bicep.
  • Techniques:  Rotations, mills, tosses, throws and catches — often in asymmetric or mirrored patterns.
  • Focus: Develops precision, timing, ambidexterity and coordination between both hands.

 

Hoop

 

  • Material & Size: Made of plastic, with an inner diameter of 80–90 cm and a minimum weight of 300 g. Must be FIG-approved.
  • Size Recommendations:

    • Junior Elite Gymnasts: The interior diameter from 70 – 90 centimetres, weight 260g

    • Senior Elite Gymnasts: The interior diameter is from 80 – 90 centimetres, weight 300g.

    • Hoop size chosen according to the gymnast’s heigh .
    • Measuring Tip: Measure from the gymnast’s hip bone to the floor, then subtract approximately 5 cm to select the most suitable hoop.
  • Techniques: Axis, rolls, rotations, tosses, and passes through or around the body. Requires control, timing and precision.
  • Focus: Develops agility, coordination, creativity and spatial awareness. 

 

Rope

 

  • Material & Length: Traditionally made of hemp or synthetic fibres, with simple knots at each end instead of handles. Must be FIG-approved.
  • Size Recommendations:
    • Junior gymnasts: minimum 5 m
    • Senior gymnasts: minimum 6 m
    • Rope length should match the gymnast’s height.
    • Measuring Tip: Step on the midpoint of the rope; the ends should reach the gymnast’s armpits or shoulders. Tie knots at each end and trim any excess.
  • Techniques: Used open or folded, in one or both hands. Includes skipping, leaps, swings, throws, rotations and figure-eight movements, requiring coordination, agility and rhythm.
  • Focus: Develops speed, timing, rhythm and coordination.
  • Notes: Originally one of the FIG-recognised apparatuses. No longer used in junior and senior individual competitions, but still important in  some group routines. Thicker ropes give a firmer grip, while thinner ropes allow greater agility and speed.

 

Ribbon & Stick 

 

  • Material & Size:

    • Ribbon: Satin, 5–6 m for seniors, 4–5 m for juniors; minimum width 4 cm. Must be FIG-approved.

    • Stick: Made of wood, bamboo, plastic, or fibreglass. Junior gymnasts (under 155 cm) typically use a 50 cm stick; seniors (155 cm+) use a 60 cm stick. Optional rubber handle (max 10 cm) for better grip. Must be FIG-approved for competitions.

  • Techniques: Spirals, snakes, big and small circles, swings, throws, catches and figure-of-eight movements. The stick is used to control the ribbon in all elements. Routines must maintain continuous motion to prevent tangling while keeping control and fluidity.

  • Focus: Develops expression, artistry, musicality, hand-eye coordination, precision and control, complementing the artistic movements of the ribbon itself.

 

Freehand (FX)

 

  • Material: No apparatus — performed using only body movement, also known as floor exercise (FX) in rhythmic gymnastics.

  • Techniques: Routines include leaps, balances, pivots and expressive dance steps to interpret the music.

  • Focus: Highlights the gymnast’s artistry, expression and technical fundamentals.

  • Notes: Mainly used in younger age categories and beginner competitions; serves as a foundation for later apparatus mastery.

🌟 Benefits of Rhythmic Gymnastics

Rhythmic gymnastics is not only beautiful to watch — it offers life-changing benefits for gymnasts of all ages.

Strong, Healthy Bodies

  • Builds strength, flexibility and graceful posture

  • Enhances balance, coordination and agility

  • Encourages a lifelong love of movement and fitness

Confident, Focused Minds

  • Nurtures discipline, determination and resilience

  • Promotes goal-setting and personal achievement, helping gymnasts celebrate progress

  • Inspires creativity, musicality and expressive movement

Friendship, Community & Life Skills

  • Fosters teamwork, mentorship and lasting friendships

  • Teaches respect, sportsmanship and leadership

  • Builds a positive mindset that carries beyond sport

Artistic & Personal Growth

  • Encourages artistic expression and choreographic creativity

  • Strengthens the mind-body connection, enhancing posture, coordination and body awareness

  • Offers a fun, expressive outlet for children and young adults

💜 Surrey Hills RG Club Difference

At Surrey Hills RG Club we celebrate every gymnast’s journey, whether they dream of international competitions or simply wish to enjoy the beauty of rhythmic gymnastics. Our focus is on growth, confidence and joy, helping each gymnast shine both on and off the floor.