Cone Sprint + Hurdle Target — Set a low cone or panel mat at hurdle distance (~8 ft from board). Athlete sprints full speed, hurdles over the cone landing two-feet simultaneously, then punches off a small panel mat. Teaches correct step-hurdle-punch sequence without vault table pressure. Progress by removing hesitation between each phase.(look for: RUN · CIRCLE · PUNCH — one rhythm, no extra steps)
Hurdle to Stuck Two-Foot Punch (Resi) — Sprint and hurdle onto a low resi mat, landing two-feet and immediately rebounding to a tall, tight straight jump (arms up, hollow body). Forces a real two-foot punch instead of a one-foot jump and teaches the gymnast to feel 'grounded' pressure through both feet before any vault.(look for: RUN · CIRCLE · PUNCH — one rhythm, no extra steps)
Board-Only Punch Drill — Place board on the floor with no table. Gymnast does a 3-step run, hurdles, and punches the board as hard as possible finishing in a straight jump landing on a crash mat. Focus: aggressive board contact, arms already up at punch contact, no soft staggered landing. Measure height of jump — competition mindset.(look for: RUN · CIRCLE · PUNCH — one rhythm, no extra steps)
Stretch Jump (vault)
Board Punch to Stretched Stand on Panel Mat — Short run, punch springboard, land on stacked panel mats in a perfectly stretched, tight body position. Coach checks: ears squeezed, arms overhead, hollow not arched. Progress by raising the panel mat height to simulate more air time.(look for: Punch · Reach · FREEZE — arms stay up through landing)
Trampoline Stretch Jump Holds — On a trampoline or tramp-track, gymnast performs a single straight jump and STICKS on landing with arms up. Repeated 5x. Teaches body tension through the apex AND landing — directly transfers to the vault dismount.(look for: Punch · Reach · FREEZE — arms stay up through landing)
Vault Table Jump-Off (No Hands) — Gymnast stands on vault table edge (coach assisted), jumps off into a stretch jump sticking on crash mat. No run, no board — isolates the air phase and landing. Teaches arms-up, hollow-body landing without the complexity of the approach.(look for: Punch · Reach · FREEZE — arms stay up through landing)
🤸 Bars
Pullover
Pull-and-Tuck Hold (Pullover Prep) — From a hang on a low bar, pull the bar in toward your hips while driving your knees up toward the bar, and hold this tucked, bar-at-the-hips position 2-3 seconds, then lower with control. 6 reps. This grooves the arm-pull and hip-lift that start every pullover. Cue: pull the bar to your belly, toes to the bar. If she cannot pull the bar in yet, build the pull first with tuck-up hangs.(look for: Chin up · hips up · toes over — in that order, every time)
Spotted Pullover with Hip Lift Assist — Coach places hand under gymnast's hips/lower back. Gymnast does a chin-up, lifts hips, coach assists the hip rotation over the bar. Gymnast must actively pull and contribute — not a passive carry. Reduce hip assist as abdominal strength develops.(look for: Chin up · hips up · toes over — in that order, every time)
Straddle Pullover to Front Support — Perform pullover with legs straddled wide. Straddling reduces the moment arm, making the rotation significantly easier. Once gymnast can complete the full rotation consistently in straddle, close the legs progressively (pike, then straight) over several sessions.(look for: Chin up · hips up · toes over — in that order, every time)
Cast
Cast to Horizontal on Low Bar — From front support, gymnast casts legs to horizontal (parallel to floor) and holds 1 second before returning. Coach spots at ankles for first reps. No swing, no kick — controlled press. Focus: arms stay straight, hollow body maintained, legs together. 6 reps x 3 sets.(look for: Push · open · SQUEEZE — bar pushes away from hips at the top)
Cast with Band Resistance — Loop a resistance band from the bar down to gymnast's ankles. The band's pull teaches the gymnast to actively push against resistance, developing the bar-push and hip extension needed for height. Also corrects early pike (band forces extension).(look for: Push · open · SQUEEZE — bar pushes away from hips at the top)
Wall Cast Drill — Gymnast performs cast beside a wall, targeting feet to touch the wall at the top. Wall gives proprioceptive feedback for height without requiring a spot. Start with wall 6 inches behind and move it progressively farther as cast height increases.(look for: Push · open · SQUEEZE — bar pushes away from hips at the top)
Forward Roll (bars)
Chin-to-Chest Hold (Isometric Neck Flexion) — Gymnast tucks chin and holds a rolled-up shirt or towel against her chest using only her neck — no hands. 10 holds of 5 seconds. The chin-to-chest position is the single most common forward roll breakdown — build the habit through isolated holds before the roll.(look for: Chin to chest · push with hands · finish in a squat — don't collapse sideways)
Forward Roll Down a Wedge Mat — Roll down an incline wedge (low end elevated). The slope generates rotation momentum so the gymnast experiences what a smooth roll feels like without having to generate it herself. Isolates the tuck and chin positions without the push phase. 8 reps.(look for: Chin to chest · push with hands · finish in a squat — don't collapse sideways)
Push-and-Stand Completion Drill — Gymnast completes each forward roll to a standing position — no sitting down, no hand push off the floor for standing. 10 consecutive rolls. If she cannot stand up from each roll, the abdominal compression and hip flexor strength are insufficient for a clean skill.(look for: Chin to chest · push with hands · finish in a squat — don't collapse sideways)
Glide Swing
Glide Swing on Low Bar (Feet Touch Floor) — On a bar low enough that feet brush the floor at the bottom of the glide, gymnast practices the hollow body glide position. Immediate sensory feedback if she breaks hollow. Coach watches for hip drop at the end of the glide. 8 reps.(look for: Feet lead · hollow body · don't drop the hips at the end)
Glide to Hollow Hold (Spotted) — Gymnast performs the glide swing; coach catches her at the end of the glide in pike position and holds — gymnast must actively maintain the pike compression. Teaches the body to 'stay active' in the glide rather than passively hanging.(look for: Feet lead · hollow body · don't drop the hips at the end)
Glide Swing with Laser/Target — Hang a foam noodle or target at foot height in front of the bar. Gymnast must swing feet through or to the target. Visual goal-setting for glide reach. Progress: raise the target incrementally to encourage better hollow body and longer glide arc.(look for: Feet lead · hollow body · don't drop the hips at the end)
Underswing Dismount
Underswing Snap-Down to Resi (Progressive Height) — From front support on bar, gymnast casts into hollow swing, then performs the hip snap open at the forward swing peak and releases to resi. Start with resi very close to bar; move it back progressively to develop flight distance. Coach spots at shoulders.(look for: Hollow swing forward · snap hips open · release at the peak)
Cast-to-Underswing Without Release (Build Snap) — Gymnast performs cast, swings forward, executes hip snap but holds the bar — does NOT release. Reps. Isolates the hip opening action and bar press timing without the consequence of a landing. Once snap is explosive, add the release.(look for: Hollow swing forward · snap hips open · release at the peak)
Underswing from Tap Swing Entry — Add a backward tap swing before the underswing. More amplitude, more realistic competition preparation. Gymnast learns to time the dismount from real swinging momentum rather than a static cast. Spot the first 3 reps minimum.(look for: Hollow swing forward · snap hips open · release at the peak)
🧘 Beam
Mount (beam)
Jump to Front Support Mount (Primary Simple Mount) — Jump to front support is the most common simple mount. From standing beside the beam, gymnast places hands on beam and jumps to front support (bar at hips, arms locked, hollow body). 10 reps. This mount and its variations (with swing, with kick, from different heights) are the foundation of all beam mounts.(look for: Every mount: controlled arrival · hands first when available · stick on top)
Straddle Sit Mount (Approach from Side) — From standing beside the beam, gymnast places both hands on beam, jumps and straddles to a seated position. Coach evaluates: do both legs land simultaneously? Is the beam at hip crease? Is the landing quiet? 10 reps. Progress: from standing → from a step → from a short run.(look for: Every mount: controlled arrival · hands first when available · stick on top)
Mount Sequence Practice (3 Different Mounts Per Session) — Practice 3 different simple mount variations each session — jump to front support, straddle sit, and any third variation appropriate to the gymnast's level. Mount variety builds spatial awareness on the beam from different approach angles and body positions, which transfers to better beam confidence overall.(look for: Every mount: controlled arrival · hands first when available · stick on top)
Coupe / Passe Walks
Single-Leg Balance Holds (Floor Line) — Stand on one foot on a floor line, hold coupé or passé for 10 seconds. 5 reps each leg. If a gymnast cannot hold 10 seconds on the floor, she is not ready for the beam. Build this standard first.(look for: Coupé = toe to ankle · Passé = toe to knee · hold 2 seconds each step)
Coupé Walk on Low Beam — Walk the length of the low beam placing each foot in coupé position before stepping through. Coach walks beside for safety. Slow and deliberate — this is not a march, it's a controlled balance transfer. 3 lengths.(look for: Coupé = toe to ankle · Passé = toe to knee · hold 2 seconds each step)
Passé Balance Progression (Eyes Open → Eyes Closed) — On the floor, hold passé balance eyes open for 5 seconds, then eyes closed for 5 seconds. 3x each leg. Eyes-closed balance dramatically improves proprioceptive feedback for beam balance and fast-tracks nervous system adaptation.(look for: Coupé = toe to ankle · Passé = toe to knee · hold 2 seconds each step)
Stretch Jump (beam)
Stretch Jump on Floor Line (No Beam) — On a floor line, gymnast performs stretch jumps landing back on the line. 10 reps. If she cannot land on a floor line consistently, beam landing is not safe. Build precision landing before adding height.(look for: Punch · reach overhead · land quiet on the beam — not forward of it)
Stretch Jump on Low Beam — On a low or practice beam, gymnast performs stretch jumps — one at a time with coach standing beside. Focus: both feet land simultaneously in the same spot, arms overhead, slight knee bend on landing. 6 reps per set.(look for: Punch · reach overhead · land quiet on the beam — not forward of it)
Stretch Jump + Stick Hold (2 seconds) — Gymnast performs stretch jump and holds the landing position for 2 seconds before relaxing. Forces active balance control on landing rather than passive luck. Any instability in the hold must be corrected before the jump is considered 'learned'.(look for: Punch · reach overhead · land quiet on the beam — not forward of it)
Pivot Turn
Pivot Turn on Floor Tape Line — Tape a 4-inch line on the floor. Gymnast performs pivot turns both directions staying on the line. A pivot turn is a shift of weight and direction on the ball of one foot — all technique, no strength. Build precision on the floor first, every session.(look for: Weight on ball of foot · turn heel-led · never lose the line)
Pivot Turn on Low Beam (Count System) — Gymnast performs pivot turn to a 3-count: '1' = weight shift to pivot foot, '2' = turn, '3' = land and balance. The count system breaks the skill into discrete checkpoints, identifies where errors occur, and builds consistent motor sequencing.(look for: Weight on ball of foot · turn heel-led · never lose the line)
Pivot Turn + Walk 3 Steps (Connection Drill) — Pivot turn immediately followed by 3 steps forward without stopping. Builds the turn as part of beam traffic, not an isolated trick. Competition beam is always connected elements — train it that way.(look for: Weight on ball of foot · turn heel-led · never lose the line)
Arabesque
Arabesque Against Wall (Hip Square Check) — Gymnast stands facing a wall 6 inches away and performs an arabesque. The wall prevents her from leaning forward — which is the most common compensation for insufficient hip flexor flexibility and active hip extension strength. 10 reps per side. If she cannot perform the arabesque without touching the wall, the hip flexibility must be developed before height is demanded.(look for: Stand tall · back leg extends behind · hips stay square — height comes from the hip, not from leaning)
Arabesque with Height Target (30° Standard) — Mark a target on the wall at 30° height behind the gymnast. Her back foot must clear the target. Most gymnasts who believe they are at 30° are at 15°. The target provides objective, immediate feedback. Progress: raise the target as active hip extension strength improves.(look for: Stand tall · back leg extends behind · hips stay square — height comes from the hip, not from leaning)
Arabesque Walk to Hold (Dynamic Application) — Walk 3 steps, stop in arabesque, hold 3 seconds, continue walking. 5 reps per direction. The arabesque in competition appears as a held position within a moving passage — practicing it in motion from the beginning develops the body awareness for stopping cleanly in balance.(look for: Stand tall · back leg extends behind · hips stay square — height comes from the hip, not from leaning)
⭐ Floor
Forward Roll
Chin-to-Chest Hold (Isometric Neck Flexion) — Gymnast tucks chin and holds a rolled-up shirt or towel against her chest using only her neck — no hands. 10 holds of 5 seconds. The chin-to-chest position is the single most common forward roll breakdown — build the habit through isolated holds before the roll.(look for: Chin to chest · push with hands · finish in a squat — don't collapse sideways)
Forward Roll Down a Wedge Mat — Roll down an incline wedge (low end elevated). The slope generates rotation momentum so the gymnast experiences what a smooth roll feels like without having to generate it herself. Isolates the tuck and chin positions without the push phase. 8 reps.(look for: Chin to chest · push with hands · finish in a squat — don't collapse sideways)
Push-and-Stand Completion Drill — Gymnast completes each forward roll to a standing position — no sitting down, no hand push off the floor for standing. 10 consecutive rolls. If she cannot stand up from each roll, the abdominal compression and hip flexor strength are insufficient for a clean skill.(look for: Chin to chest · push with hands · finish in a squat — don't collapse sideways)
Backward Roll
Backward Roll Down Wedge Mat — On an inclined wedge (high end at start), gymnast performs backward rolls. The slope assists rotation so she can focus on the hand-push mechanics and head position without fighting gravity. 8 reps per session.(look for: Sit · roll back · push at ears — hands push the floor away, not your head into it)
Tuck Sit to Back Rock (Push Isolation) — Gymnast sits in tuck, rocks backward, places hands beside ears, and pushes floor away — then returns to seated without completing the full roll. 10 reps. Isolates the hand placement and push action, the most critical and most commonly missed element.(look for: Sit · roll back · push at ears — hands push the floor away, not your head into it)
Spotted Backward Roll (Hips Lifted) — Coach kneels beside and lifts gymnast's hips through the inverted phase. Gymnast is responsible for the push — coach only elevates the hips so the head doesn't bear weight. Reduces the neck loading that makes beginners hesitate and break form.(look for: Sit · roll back · push at ears — hands push the floor away, not your head into it)
Bridge
Bridge from Floor (Supine Press-Up) — From lying on back, knees bent, hands beside ears — press to bridge. Coach checks three points: arms fully straight, shoulders open (ears between arms), hips fully extended. Fix one per session. 8 held reps of 5 seconds.(look for: Straight arms · open shoulders · hips high — if the wrists hurt, the shoulders aren't open)
Bridge + Hip Lift Pulses — From bridge, pulse hips up and down 20 times. The pulsing motion builds hip extensor endurance and teaches the gymnast to actively drive hips up rather than passively hanging in the bridge shape.(look for: Straight arms · open shoulders · hips high — if the wrists hurt, the shoulders aren't open)
Bridge — Feet Elevated (Difficulty Progression) — Once floor bridge is solid, place feet on a panel mat (6 inches). Increases shoulder extension demand. Progress: floor → 6 inch → 12 inch. Each level requires 3 solid 5-second holds before advancing.(look for: Straight arms · open shoulders · hips high — if the wrists hurt, the shoulders aren't open)
Hollow Body Hold
Hollow Body Shape Check (Component by Component) — Teach hollow in four steps: (1) lie flat, (2) press lower back to floor — no gap, (3) pull ribs down toward hips — no flared chest, (4) raise legs to 30° and arms overhead by ears. Check each step individually before combining. A gymnast who passes all four checks has a real hollow body. Most don't pass step 2 on the first try.(look for: Lower back pressed to floor · ribs down · arms by ears · legs at 30° — everything is ON)
Hollow Body Hold — Duration Progression — Week 1: hold 10 seconds. Week 2: 15 seconds. Week 3: 20 seconds. Week 4: 30 seconds. 3 sets per session. The goal is 30 solid seconds. Do not raise the legs higher to make it 'harder' — harder is longer at the correct position. Height is not the metric.(look for: Lower back pressed to floor · ribs down · arms by ears · legs at 30° — everything is ON)
Hollow Body Rocks (Transfer to Dynamic Use) — From a perfect hollow hold, gymnast rocks forward and backward — maintaining the shape throughout the rock. If the shape breaks during rocking, hold endurance must be built more before dynamic use. 3x15 rocks. This is the bridge between a static hold and a usable skill.(look for: Lower back pressed to floor · ribs down · arms by ears · legs at 30° — everything is ON)
Cartwheel
Cartwheel on Floor Line (Precision Check) — All 4 contacts — both hands and both feet — must land on a 2-inch tape line. 10 reps per direction. If contacts wander off a floor line, the cartwheel is not yet technically sound. The line makes every error immediately visible.(look for: Paint the ceiling with your feet · one hand then the other · land facing where you started)
Cartwheel Against Wall (Vertical Check) — Gymnast performs cartwheels with the wall 12 inches behind her. Feet should kick to the wall at the apex. This verifies true vertical hip extension — most beginner cartwheels peak at 45°, not vertical, and the gymnast doesn't know.(look for: Paint the ceiling with your feet · one hand then the other · land facing where you started)
Cartwheel from Lunge (Remove Approach Variables) — Start in a lunge. Cartwheel. No run, no hurdle, no approach confusion. Isolates the cartwheel mechanics from everything before it. Once the lunge-cartwheel is clean in both directions, reintroduce the approach.(look for: Paint the ceiling with your feet · one hand then the other · land facing where you started)
Stretch Jump (floor)
Stretch Jump + Stick (Floor Target) — Jump from an X of tape and land back on the X. 10 reps. Even on the floor, teaching the stretch jump as a precision skill builds the body awareness that transfers to beam and floor passes. Drift in landing = loss of body control.(look for: Jump straight up · arms to ears · tight body · land quiet)
Jump + Overhead Arm Lock Check — Gymnast jumps and coach evaluates arm position at apex — are arms fully overhead against ears, or are they forward at 45°? Arms-at-ears is the correct hollow body position. Place stickers on gymnast's wrists as visual target for 'get these to your ears'. 10 reps.(look for: Jump straight up · arms to ears · tight body · land quiet)
Stretch Jump Sequence (3 in a Row) — 3 consecutive stretch jumps — same spot, same height, arms overhead each jump. The third jump reveals real quality. Build to 5 consecutive before considering the skill solid.(look for: Jump straight up · arms to ears · tight body · land quiet)
Tuck Jump
Tuck Jump on Floor (Knee Height Check) — Gymnast performs tuck jumps while coach places a flat hand at the gymnast's chest height. Knees must touch the hand at the apex. Most beginners perform 'frog jumps' with feet kicking back rather than knees lifting forward to chest. The hand target corrects this immediately. 10 reps.(look for: Jump up · knees to chest · open BEFORE landing — chest tall, not folded)
Jump and Open Timing (Floor + Trampoline) — Tuck jump, open fully to stretched stand before feet touch. 10 reps on floor, then 10 on trampoline. The trampoline gives extra air time to feel the correct sequence: tuck → open → land. Gymnasts who open late will land in a tuck position — which leads to injury in dismount applications.(look for: Jump up · knees to chest · open BEFORE landing — chest tall, not folded)
Tuck Jump Height Progression (Max Effort) — 3x8 maximum-effort tuck jumps. Coach watches for: does height increase with effort, or does the gymnast sacrifice height to get knees up? If height decreases when knees rise, the hip flexor power is the limiter — condition accordingly.(look for: Jump up · knees to chest · open BEFORE landing — chest tall, not folded)
Split Jump
Jump and Split Timing (Trampoline) — On trampoline: jump, wait until hips reach apex, then split legs. 3x10. The trampoline gives extra air time to feel the correct timing — hips rise first, then legs split. This is the opposite of what beginners naturally do.(look for: Jump first · split second — if the legs open before the hips rise, it's wrong)
Split Jump Height Check (Video From Side) — Record the split jump from the side. Measure: (1) how high did the hips rise before splitting? (2) how wide is the actual split angle? Video reveals both errors that are invisible to gymnast and often to the coach in real time.(look for: Jump first · split second — if the legs open before the hips rise, it's wrong)
Split Jump on Floor (Repetition Building) — 10 consecutive split jumps — coach gives one correction per set, not one per jump. Over-coaching on every rep slows motor learning. One correction per set allows the nervous system to actually integrate the change.(look for: Jump first · split second — if the legs open before the hips rise, it's wrong)
Skills in this lesson
Sprint + Hurdle + PunchStretch Jump (vault)PulloverCastForward Roll (bars)Glide SwingUnderswing DismountMount (beam)Coupe / Passe WalksStretch Jump (beam)Pivot TurnArabesqueForward RollBackward RollBridgeHollow Body HoldCartwheelStretch Jump (floor)Tuck JumpSplit Jump
