competitive team

Competitive Team Program

Capital City Flips offers a top ranked, nationally recognized competitive gymnastics program for boys and girls. The team environment is designed to bring out the best each child has to offer while still maintaining the element of fun. We teach the athletes how to get the most out of their gymnastics ability as well as larger life lessons such as the value of hard work, goal setting and time management.

If you would like information on our team program, including space availability, rates and schedules, please contact Confidential inquiries are available for current level 8-10 athletes from other programs looking for a change.


Capital City Flips PreTeam program is designed for young athletes with an uncommon drive to succeed in the sport of gymnastics. Pre-competitive levels teach strength, flexibility, determination, skills required to move into competitive gymnastics along with gateway levels to competitive gymnastics.

For those that do progress to competition, there are a couple choices offered by USA Gymnastics. Some may go directly into the Jr. Olympic program (the level 3-10 system) or some may go into the XCEL program.

PreTeam – 1

This first level for younger students in mind, teach and support young gymnasts to build strength, gain flexibility and focus on the foundational skills.  With respect for their age level, this group practices 3 hours per week (two days for 1 ½ hours each day).

PreTeam – 2

Designed for gymnasts who have begun to master body control, build strength/flexibility, and/or for those who are a little bit older entering the PreTeam program. with an advanced foundation.   PreTeam 2 level begins to learn early routines based on Jr Olympic levels 1 & 2.   PreTeam 2 practices 4 hours a week (two days a week for 2 hours each day).

PreTeam – 3

Highest level of PreTeam. Designed for gymnasts serious about competitive gymnastics. Goal of this group is for each student to be ready to transition to our competitive team the following year. Gymnasts master foundational skills and routines that begin an adjustment to a higher level of commitment, This group practices 6 hours weekly (two days a week for 3 hours each day). Gymnasts in this level may have the opportunity to participate in Fun Meets.

Boys PreTeam

For boys that have expressed a desire and potential to continue into the men’s competitive program, the Boys PreTeam will build strength, learn and master foundational skills needed for the competitive team.  Boys PreTeam practices 3 hours per week (two days per week, 1 ½ hours per day).

Jr. Olympic Program

By invitation only, the Men’s and Women’s J.O. Program is designed for gymnasts with natural talent and uncommon drive to progress as a competitive athlete. It takes gymnasts through designed and structured progressions intended to give each athlete the opportunity to reach the highest levels in this sport. This is the program that produces Division 1 college athletes and members of the U.S. National Team and has a stronger personal and financial commitment along with stricter requirements than the recreational or XCEL programs.

XCEL Program

XCEL is designed for girls interested in transitioning from recreational gymnastics classes into a competitive team program without the intensity and commitment required of the J.O. Program. Less rigorous than the J.O. Program, with a smaller weekly time and financial commitment, XCEL offers gymnasts the ability to train year ‘round and participate in the world of competitive gymnastics while leaving time for other interests and activities. XCEL athletes are well prepared to join their high school gymnastics teams, or for those without this option, it allows them the ability to continue their sport as a club athlete. Occasionally, it may be possible for a gymnast to transition from XCEL to the J.O. program if she meets the requirements and is interested in ramping up her commitment to the sport. Admission to this program is by invitation or tryout as space permits.