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)
Front Handspring (vault)
Front Handspring Over Panel Mat Stack (No Table) — Stack panel mats to approx. table height. Gymnast does a short run, punches off a board, places hands on panels, and cartwheels/handsprings over. Soft surface allows focus on the lean-and-kick without the intimidation of the hard vault table. Progress by reducing mat stack height.(look for: Lean early · hit handstand · repulse through shoulders)
Handspring to Flatback → Handspring to Landing — Two-phase progression: first vault for a flatback (body stays tight in handstand angle, falls forward), then once shape is consistent, vault for a stand-up landing. Many gymnasts learn the handspring table contact more efficiently when they're not simultaneously worried about the landing phase.(look for: Lean early · hit handstand · repulse through shoulders)
Trampoline to Vault Table — Gymnast runs off trampoline bed, punches off trampoline edge, front handspring onto table. The extra height from the trampoline gives more air time to feel the handstand position over the table. Coach spots at hips through the repulsion phase.(look for: Lean early · hit handstand · repulse through shoulders)
Flatback Landing
Jump to Handstand on Low Box — Gymnast stands in front of a low box or stacked panel mats, jumps up placing hands on the box, kicks/presses to handstand, falls to resi. Teaches the upward jump angle and hand placement pattern before the springboard is introduced. Start very low; raise incrementally.(look for: Jump up — not forward — show handstand BEFORE the table)
Springboard to Handstand on Soft Table — Use a folded resi or soft vault (not the hard table) so gymnast can feel the vault surface safely. Short run, punch, jump to handstand on soft surface. Removes fear of the hard table while building correct trajectory. Coach spots at hips.(look for: Jump up — not forward — show handstand BEFORE the table)
Jump Angle Targeting Drill — Place a pool noodle or panel mat vertically 12–18 inches in front of the board. Gymnast must jump OVER the noodle before reaching hands to table surface. This corrects the most common error in this vault: driving the body forward instead of up.(look for: Jump up — not forward — show handstand BEFORE the table)
Block / Repulsion
Table Slap Drill — Gymnast in handstand against a wall or with coach support, falls forward and slaps hands on vault table as fast as possible, pushing through shoulders aggressively. Not a full vault — just practicing the arm repulsion reflex. Develop fast-twitch shoulder response before adding run-up speed.(look for: Push the table away — fast hands, faster shoulders)
Low Vault Table Push-Off (Hands) — Gymnast places hands on table from a kneeling position and explosively pushes off. Isolates the wrist-elbow-shoulder blocking chain in a zero-risk way. Progress: from kneeling → crouching → full handstand entry.(look for: Push the table away — fast hands, faster shoulders)
Front Handspring to Flatback Resi — Block Focus — Standard front handspring vault but landing on a resi pulled close to the table. Allows the coach to cue block without worrying about the landing. Coach calls 'PUSH' at table contact. Gymnast focuses entirely on aggressive shoulder extension; landing on resi removes consequence.(look for: Push the table away — fast hands, faster shoulders)
🤸 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)
Back Hip Circle
Back Hip Circle on Low Bar with Mat Stack — Stack mats under low bar so gymnast's feet rest on mats at the back of the cast. She tips forward, keeps hips glued to bar, and circles down using the mat for confidence. Coach spots at shoulders. Removes fear of the rotation and teaches bar contact throughout.(look for: Cast away · hips glued to bar · circle THROUGH, not around)
Hip Circle from Front Support (Cast-Less) — From front support, gymnast tips forward slowly (pike at bar) and rotates around the bar back to front support — no cast. 6 reps. Isolates the bar contact and rotation mechanics without needing cast height. Common error to correct: breaking elbow contact.(look for: Cast away · hips glued to bar · circle THROUGH, not around)
Spotted Full Back Hip Circle — Full skill with coach's hand on gymnast's upper back, guiding her through the rotation and preventing the dreaded 'bail' of pushing away from the bar. Coach gradually reduces pressure over reps. Gymnast must maintain grip and hollow throughout.(look for: Cast away · hips glued to bar · circle THROUGH, not around)
Front Hip Circle
Front Hip Circle on Low Bar (Gravity Assist) — On a low bar, gymnast performs the front hip circle — tipping forward from front support, wrapping hips around the bar in a forward rotation, returning to front support. The low bar reduces the fall height if the gymnast misses. 10 reps. The hips must stay in contact with the bar throughout — any break in bar contact terminates the rotation.(look for: From front support · tip forward · wrap hips around the bar · return to front support — forward rotation)
Front Hip Circle Speed Development (Continuous Rotation) — 3 consecutive front hip circles without stopping. The front hip circle requires sufficient momentum to complete the full rotation — if the gymnast pauses at any point, gravity stops the circle. Training consecutive reps builds the timing and commitment needed for a complete rotation.(look for: From front support · tip forward · wrap hips around the bar · return to front support — forward rotation)
Front Hip Circle to Specific Exit (Cast/Clear Support) — Front hip circle that exits directly into a cast or clear support. The circle exit position determines what is possible next. Training the exit connection from the beginning prevents the 'what do I do now' pause that occurs in competition routines.(look for: From front support · tip forward · wrap hips around the bar · return to front support — forward rotation)
Glide Kip
Kip Timing Drill on Ropes / Rings — On gym rings or ropes, gymnast swings forward in hollow, waits until feet are just past vertical, then snaps hips aggressively to bar. No bar yet — builds the 'wait, then fire' reflex in a reduced-complexity environment. 8 reps per practice.(look for: Wait · wait · NOW — the kip is all about timing the hip snap)
Strap Bar Kip Progressions — On a strap bar (arms secured in straps), gymnast can focus entirely on hip timing and body position without grip concern. Coach calls 'NOW' at the correct timing moment. This is the gold standard kip progression drill — if your gym has strap bar, use it every session.(look for: Wait · wait · NOW — the kip is all about timing the hip snap)
Kip from Spot Stack (Elevated Start) — Start with feet on a panel mat stack, placing gymnast's feet near bar height. Shorter arc, less wait required — gymnast performs the kip action from this easier starting position. Progressively lower the stack until she's performing from a full hang.(look for: Wait · wait · NOW — the kip is all about timing the hip snap)
Sole Circle Dismount
Cast to Sole Circle Drop (Spotted) — Gymnast casts; as the hips come down she places her feet on the bar and immediately commits to a SINGLE backward drop and rotation. Coach spots the hips. Never pump the swing back and forth with feet on the bar — a sole circle is one aggressive rotation out of a cast, not a pendulum (feet slip and the swing stalls).(look for: Cast → feet on → commit to ONE backward rotation)
Sole Circle to Mat Stack (No Release) — Gymnast swings forward in sole circle grip and lands feet first on a mat stack (doesn't release to stand). Builds confidence in the swinging rotation without the pressure of the release and landing. Progress stack height down as confidence grows.(look for: Same as underswing — feet stay ON until hips open fully)
Tap Swing Entry to Sole Circle Dismount — Add a backward tap swing before moving to sole circle position. More realistic competition preparation and builds the approach amplitude. Coach spots through the first several combined reps before gymnast performs independently.(look for: Same as underswing — feet stay ON until hips open fully)
Squat on
Squat-On from Low Height (Mat-Assisted) — Stacked mats bring bar to hip height. Gymnast squats hands to bar and steps feet up to squat-on position slowly. No swing — pure body awareness for where feet land relative to hands. Progress to adding swing entry once position is reliable.(look for: Squat-on: feet land between hands · Sole circle: feet STAY on bar throughout)
Backward Sole Circle — Spotted with Hip Support — Gymnast in sole circle position (feet on bar), coach guides through backward rotation with hand at hips. Focus: feet stay on bar until past vertical, then release to front support. The most common error is releasing feet too early — coach holds feet on if necessary.(look for: Squat-on: feet land between hands · Sole circle: feet STAY on bar throughout)
Pike-On from Cast Entry (Spot) — Short cast, gymnast pikes and places feet inside hands on bar. Coach spots hips. Progress: add more cast height once pike-on position lands consistently. Goal is hips above bar height as the feet arrive on the bar inside the hands.(look for: Squat-on: feet land between hands · Sole circle: feet STAY on bar throughout)
Tap Swings
Single Tap Swing Hold (Coach Evaluation) — Gymnast performs one tap swing — backward arc in full arch, then snap to hollow — and stops (lands). Coach evaluates: was the arch full? Was the snap fast and complete? Was the hollow maintained through the forward arc? Fix one element at a time.(look for: Arch deep · snap fast · hollow is a position, not a moment)
Tap Swing Series (Building Amplitude) — 3 → 5 → 7 consecutive tap swings, increasing amplitude each set. Last swing should reach near-horizontal on the forward arc. Teaches the gymnast to use energy accumulation from swing to swing — key for all release skill preparation.(look for: Arch deep · snap fast · hollow is a position, not a moment)
Tap Swing Timing Cue (Verbal + Visual) — Coach stands to the side and calls 'NOW' at the exact moment the gymnast should snap from arch to hollow. This is the most common tap swing error — gymnasts snap too early or too late. Verbal cue from experienced coach speeds up timing acquisition dramatically.(look for: Arch deep · snap fast · hollow is a position, not a moment)
🧘 Beam
Cartwheel (beam)
Cartwheel on Floor Line — Gymnast performs a cartwheel along a 2-inch floor line — all 4 contacts must land on the line. This is the foundational requirement before beam cartwheels begin. If she cannot land on a floor line, she cannot land on a beam.(look for: Paint the ceiling · one hand then the other · land facing the direction you came from)
Cartwheel on Low Beam (Cheese Mat Sides) — Stack cheese mats on either side of low beam so the landing zone is wider. As hand and foot placement becomes consistent, remove one mat, then the other. Coach spots at hips throughout.(look for: Paint the ceiling · one hand then the other · land facing the direction you came from)
Cartwheel on Beam — Spot at Hip and Thigh — Coach stands beside, one hand at gymnast's hip and one supporting her thigh through the cartwheel rotation. Spot decreases from full support → hip-only → fingertip as consistency develops. Never remove spot fully until 5 consecutive unassisted successes.(look for: Paint the ceiling · one hand then the other · land facing the direction you came from)
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)
Side Handstand Dismount
Side Handstand on Floor (Hold + Step Off) — Gymnast performs a cartwheel to a held handstand on floor and steps sideways off. 8 reps. If she cannot stop a cartwheel in a side handstand on the floor, she cannot do so on the beam. Floor first, always.(look for: Cartwheel timing — except you stop at handstand and step sideways off)
Side Handstand Dismount from Low Beam to Mat — From low beam, gymnast cartwheels to handstand and steps off sideways to a mat. Low height removes the height consequence while the sideways dismount pattern is established. Coach spots at the hip through the handstand phase.(look for: Cartwheel timing — except you stop at handstand and step sideways off)
Side Handstand on Beam + 3-Rep Quality Sets — Three consecutive side handstand dismounts at full height, one correction applied between reps. The progression from 'can do it' to 'can repeat it cleanly' is the last step before competition readiness.(look for: Cartwheel timing — except you stop at handstand and step sideways off)
Half Turn
Half Turn on Floor Line — On a 2-inch taped floor line, gymnast performs a 180° half turn in relevé. Must finish on the line. 10 reps each direction. Establish turn mechanics and spotting on the floor before any elevated surface work.(look for: Relevé · spot the wall · turn through the toes, not around them)
Half Turn on Low Beam (Hands Available) — On low beam, gymnast performs the half turn with hands lightly touching beam if needed for balance. Progress to arms in T-position, then arms at sides. Hands give psychological safety while technique develops.(look for: Relevé · spot the wall · turn through the toes, not around them)
Half Turn on Beam — Spot at Hips — Coach places one hand lightly at gymnast's hips during the turn on full-height beam. Gymnast performs the turn; coach provides minimal rotational guidance only if needed. Reduces spot contact rep by rep.(look for: Relevé · spot the wall · turn through the toes, not around them)
Leap
Walk-to-Leap (Eliminate Approach Errors) — Gymnast walks 3 steps then leaps from the last step. No run. This removes the approach speed variable and lets both gymnast and coach focus on the takeoff, air position, and landing mechanics. Walk-to-leap quality predicts run-to-leap quality.(look for: Push off one foot · split in the air · land on the other — don't stutter-step the takeoff)
Takeoff Leg Isolation (Push-Off Drill) — Mark a floor spot. Gymnast stands on takeoff leg, single-leg jump for maximum height and forward distance. 10 reps per leg. Builds the explosive push-off that creates leap height. A leap that barely leaves the ground is a push-off problem, not a split problem.(look for: Push off one foot · split in the air · land on the other — don't stutter-step the takeoff)
Leap to Single-Leg Landing Stick — Any run, any leap — must stick the single-leg landing for 2 seconds without hopping. 10 reps per direction. The landing is as important as the air position. A stuck landing = controlled skill.(look for: Push off one foot · split in the air · land on the other — don't stutter-step the takeoff)
Scale
Scale Against Wall (Vertical Check) — Gymnast performs scale with back to wall — torso should remain in contact with the wall (vertical, not leaning forward). Most gymnasts compensate for hip flexor tightness by leaning the torso — wall prevents this.(look for: Hip opens · leg rises high behind · torso tall and steady — a high, held scale)
Scale on Low Beam (Support Available) — On low beam, coach stands beside with one arm as a balance reference. Gymnast performs scale. Focus: standing leg completely straight, scale leg at hip height or above, arms in designated position. Hold 3 seconds.(look for: Hip opens · leg rises high behind · torso tall and steady — a high, held scale)
Scale on Beam — Hold Duration Progression — Week 1: 2-second hold. Week 2: 3 seconds. Week 3: 4 seconds. Build toward a 5-second hold which is competition expectation. The scale must look effortless — shaking or strain is a deduction.(look for: Hip opens · leg rises high behind · torso tall and steady — a high, held scale)
⭐ Floor
Round-off
Round-Off from Cartwheel (Add the Snap) — Gymnast performs a cartwheel and at the end, coach calls 'snap' — gymnast snaps both feet together at the landing. 10 reps. The round-off is a cartwheel with a snap-down and 180° turn at the end. Build from the cartwheel; don't teach it as a separate skill.(look for: Hurdle · one hand then the other · snap feet together · punch off both feet and TURN)
Round-Off to Panel Mat (Punch Landing) — Round-off, feet land on a slightly elevated panel mat and punch off. The elevated surface provides sensory feedback for the two-foot punch and teaches the gymnast to use the round-off as a launch pad for backward skills. 8 reps.(look for: Hurdle · one hand then the other · snap feet together · punch off both feet and TURN)
Round-Off + Backward Jump (Anticipate the Back Pass) — Round-off immediately into a backward jump (hollow body, arms up). Teaches the gymnast to expect and direct momentum backward from the round-off punch — which is the entire purpose of the round-off. Never train it in isolation without a backward element.(look for: Hurdle · one hand then the other · snap feet together · punch off both feet and TURN)
Handstand Forward Roll
Wall Handstand to Forward Roll (Safety Exit) — Handstand against wall — gymnast walks feet one inch off wall, tucks chin, rolls. The wall provides confidence and a small safety net. Progress: feet 2 inches off wall, then 4 inches, then free handstand. Never progress until previous step is consistent.(look for: Handstand first — then tuck chin and roll — never skip the handstand)
Spotted Handstand Forward Roll — Coach stands beside. Gymnast kicks to handstand — coach confirms position — then gymnast tucks chin and rolls while coach controls the shoulder. The roll phase is spotted, not the handstand. Gymnast must arrive in a real handstand independently.(look for: Handstand first — then tuck chin and roll — never skip the handstand)
Handstand Forward Roll + Stand Up (Full Skill) — Complete skill to stand without hands. If the gymnast cannot stand without hands, the handstand didn't have enough momentum — the roll-to-stand is driven by handstand height, not by the push. Diagnose the handstand, not the roll.(look for: Handstand first — then tuck chin and roll — never skip the handstand)
Back Extension Roll
Back Extension Roll to Wall Handstand — Perform back extension roll against the wall — feet land on the wall at handstand height. This removes the balance requirement and allows the gymnast to feel the extension phase without needing to balance a freestanding handstand. 8 reps.(look for: Roll back · extend to handstand · hold briefly · roll out or step out)
Back Extension Roll to Handstand Hold (Floor, Spotted) — Coach spots at hips as gymnast extends to handstand. Hold 1 second, then step down. Progress: spot → fingertip support → unspotted. The handstand arrival must be controlled, not a fly-through.(look for: Roll back · extend to handstand · hold briefly · roll out or step out)
Back Extension Roll Rhythm Drill (3 In a Row) — 3 consecutive back extension rolls. The rhythm and momentum must carry through without stopping — a gymnast who pauses after each rep is using muscle strength rather than momentum timing. Continuous reps reveal this.(look for: Roll back · extend to handstand · hold briefly · roll out or step out)
Bridge Kickover
Bridge Hold Quality Check (Prerequisites) — Gymnast must demonstrate a bridge with straight arms, open shoulders, and extended hips before any kickover work begins. If the bridge is not shoulder-extended and hip-extended, the kickover will be a crashing forward fall. Bridge quality = kickover safety.(look for: High bridge first · kick one leg at a time · carry the second leg over — don't jump)
One-Leg Kick from Bridge (No Completion Required) — From bridge, gymnast kicks one leg — does not need to complete the kickover. Coach evaluates: how high does the kick leg go? Does the standing leg straighten at the hip? 10 kicks per leg. Build kick height and hip extension before requiring full completion.(look for: High bridge first · kick one leg at a time · carry the second leg over — don't jump)
Bridge Kickover with Hip Assist (Coach Spot) — Coach places hand under gymnast's kicking hip and assists the rotation over. Gymnast must kick — coach provides only the last 10% of lift needed. Gradually reduce assist. Spot is at the hip, not the foot — foot spotting creates uncontrolled rotation.(look for: High bridge first · kick one leg at a time · carry the second leg over — don't jump)
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)
Back Walkover
Bridge Kick-Over (Floor) — From a floor bridge, gymnast kicks one leg over until both feet land on the other side. 10 reps per kicking leg. The back walkover is a controlled bridge kick-over in standing — this is the direct prerequisite. Must be effortless before beam work begins.(look for: Bridge first · kick one leg · carry the other — don't jump, walk)
Back Walkover on Floor Line — Perform back walkovers with the spine directly over a floor line — hands and feet must contact the line. Builds the spatial discipline for staying on the beam width before any elevated surface work.(look for: Bridge first · kick one leg · carry the other — don't jump, walk)
Back Walkover on Low Beam (Spot at Hip + Shoulder) — Coach spots with one hand at gymnast's hip and one at her shoulder blade throughout the rotation. Gymnast focuses on continuous motion — back walkover must not stop in the bridge phase. Reduce hip spot first, then shoulder.(look for: Bridge first · kick one leg · carry the other — don't jump, walk)
Half Turn
Half Turn on Floor Line — On a 2-inch taped floor line, gymnast performs a 180° half turn in relevé. Must finish on the line. 10 reps each direction. Establish turn mechanics and spotting on the floor before any elevated surface work.(look for: Relevé · spot the wall · turn through the toes, not around them)
Half Turn on Low Beam (Hands Available) — On low beam, gymnast performs the half turn with hands lightly touching beam if needed for balance. Progress to arms in T-position, then arms at sides. Hands give psychological safety while technique develops.(look for: Relevé · spot the wall · turn through the toes, not around them)
Half Turn on Beam — Spot at Hips — Coach places one hand lightly at gymnast's hips during the turn on full-height beam. Gymnast performs the turn; coach provides minimal rotational guidance only if needed. Reduces spot contact rep by rep.(look for: Relevé · spot the wall · turn through the toes, not around them)
Leap
Walk-to-Leap (Eliminate Approach Errors) — Gymnast walks 3 steps then leaps from the last step. No run. This removes the approach speed variable and lets both gymnast and coach focus on the takeoff, air position, and landing mechanics. Walk-to-leap quality predicts run-to-leap quality.(look for: Push off one foot · split in the air · land on the other — don't stutter-step the takeoff)
Takeoff Leg Isolation (Push-Off Drill) — Mark a floor spot. Gymnast stands on takeoff leg, single-leg jump for maximum height and forward distance. 10 reps per leg. Builds the explosive push-off that creates leap height. A leap that barely leaves the ground is a push-off problem, not a split problem.(look for: Push off one foot · split in the air · land on the other — don't stutter-step the takeoff)
Leap to Single-Leg Landing Stick — Any run, any leap — must stick the single-leg landing for 2 seconds without hopping. 10 reps per direction. The landing is as important as the air position. A stuck landing = controlled skill.(look for: Push off one foot · split in the air · land on the other — don't stutter-step the takeoff)
Skills in this lesson
Sprint + Hurdle + PunchFront Handspring (vault)Flatback LandingBlock / RepulsionPulloverCastBack Hip CircleFront Hip CircleGlide KipSole Circle DismountSquat onTap SwingsCartwheel (beam)ArabesqueSide Handstand DismountHalf TurnLeapScaleRound-offHandstand Forward RollBack Extension RollBridge KickoverSplit JumpBack Walkover
