Fixing the 5 Most Common Form Errors
Bent knees, flexed feet, arched handstands, piked landings, and crooked cartwheels — what causes them and the quick drills that fix them.
Most deductions come from the same handful of habits. Fix these five and your athletes' scores — and safety — jump.
1. Bent knees & flexed feet
Usually a shape-awareness gap. Drill pointed-toe holds and leg-straight conditioning, and cue “toes” at the exact moment they bend.
2. Arched handstand
Ribs out, hips open. Wall handstands with a hollow focus, plus hollow holds on the floor, retrain the stacked line.
3. Piked landings
Hips behind the feet on landing. Drill stick-landings from a low box, chest up, arms by the ears.
4. Crooked cartwheels/round-offs
Hands landing off-line. Put down a tape line and demand hands and feet on it, every rep.
5. Soft, slow tumbling
No rebound. Drill punch rebounds and fast arm swing — power is a shape and a tempo, not just strength.
Coach's FAQ
Why do my gymnasts keep bending their knees?
It's usually awareness, not strength — they can't feel it. Video, mirrors, and a consistent 'toes' cue help them connect the feeling.
How long to fix a bad habit?
Consistent, specific cueing over a few weeks beats one big correction. Catch it every rep.
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