Xcel Gold Gymnastics Lesson Plan — Free Sample

Here are the first three weeks of the KINETIC Xcel Gold season — free. It’s the exact Safety-phase opener: which skills to introduce on every event, with a sample drill for each. The full 48-week season lives in the app.

The first 3 weeks

• Week 1: Silver Refresh — All Events (Safety phase — introduce & progress)
• Week 2: FHS Onto Mat — Repulsion Drill (Safety phase — introduce & progress)
• Week 3: BHC + Cast Refresh (Safety phase — introduce & progress)

What you’ll work — Weeks 1–3

Vault

• Front Handspring (vault) — try: Front Handspring Over Panel Mat Stack (No Table)
• Block / Repulsion — try: Table Slap Drill

Bars

• Pullover — try: Pull-and-Tuck Hold (Pullover Prep)
• Cast — try: Cast to Horizontal on Low Bar
• Back Hip Circle — try: Back Hip Circle on Low Bar with Mat Stack
• Glide Kip — try: Kip Timing Drill on Ropes / Rings
• Cast above horizontal — try: Cast to Vertical Wall Target

Beam

• Cartwheel (beam) — try: Cartwheel on Floor Line
• Half Turn — try: Half Turn on Floor Line
• Side Handstand Dismount — try: Side Handstand on Floor (Hold + Step Off)
• Back Walkover (beam) — try: Back Walkover on Beam — Spot and Stick Protocol
• Full Turn — try: Full Turn Consistency Drill (10 Reps, Same Direction)
• Arabesque — try: Arabesque Against Wall (Hip Square Check)

Floor

• Round-off — try: Round-Off from Cartwheel (Add the Snap)
• Handstand — try: Wall Handstand Progression (Chest-to-Wall First)
• Back Walkover — try: Bridge Kick-Over (Floor)
• Full Turn — try: Full Turn Consistency Drill (10 Reps, Same Direction)
• Back Handspring (floor) — try: Back Handspring on Floor Line (Precision Standard)
• Front Handspring (floor) — try: Front Handspring on Tumble Track (Volume + Confidence)
• Leap — try: Walk-to-Leap (Eliminate Approach Errors)

Xcel Gold lesson plan FAQ