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)
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)
Front Walkover
Handstand to Bridge (Controlled Descent) — From handstand, gymnast slowly lowers to bridge position. 5 reps. The front walkover passes through handstand and bridges down — if the gymnast cannot control this descent, the walkover landing will be collapsed and uncontrolled.(look for: Kick one leg up · keep going · carry the second leg over — continuous motion)
Front Walkover on Cheese Mat (Elevated Entry) — Place a cheese mat (incline) so the gymnast starts on the elevated end. The incline reduces the flexibility demand of the bridge phase, allowing the gymnast to feel the complete walkover without being stuck in the bridge. Progress toward flat floor.(look for: Kick one leg up · keep going · carry the second leg over — continuous motion)
Spotted Front Walkover (Hip Lift at Handstand) — Coach stands beside, lifts gymnast's hips at the handstand phase to extend time at the top and assist the bridge descent. Gymnast must kick — coach only extends the time window for the skill. Reduce assist rep by rep.(look for: Kick one leg up · keep going · carry the second leg over — continuous motion)
Standing Back Handspring
Back Handspring on Trampoline (Volume Building) — 10 consecutive back handsprings on trampoline each practice. The back handspring must be automatic. Conscious thought during a back handspring on a competition surface causes hesitation and injury. Volume builds automaticity.(look for: Sit back like a chair · reach back · don't jump — let the sit carry you)
Back Handspring from Raised Surface (Incline Entry) — Start on a slightly raised panel mat — the elevated entry reduces the lean-back commitment required and gives more time at the handstand phase. Lower the surface progressively as confidence and technique develop.(look for: Sit back like a chair · reach back · don't jump — let the sit carry you)
Spotted Back Handspring (Decreasing Assistance) — Full hand at lower back → dominant hand only → fingertip → no spot. 3 consecutive clean reps at each stage before advancing. Document progress. Never remove the spot until the gymnast demonstrates consistent independent mechanics.(look for: Sit back like a chair · reach back · don't jump — let the sit carry you)
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)
Skills in this lesson
Round-offBack WalkoverFront WalkoverStanding Back HandspringHandstand Forward Roll
