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)
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)
🤸 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)
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)
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)
🧘 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)
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)
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)
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)
Handstand
Wall Handstand Progression (Chest-to-Wall First) — Chest-to-wall handstand: gymnast faces the wall, walks feet up and hands in until reaching a handstand with chest facing wall. This is easier to hold and develops the correct hollow body shape before belly-to-wall (which creates arched habits). Build 20-second holds chest-to-wall before any other handstand work.(look for: Kick up · squeeze legs · ears between arms — still is a skill, not an accident)
Kick-Up to Handstand Balance Attempts — From a lunge, kick up and attempt freestanding balance. Time each attempt. Build from 0 → 1 → 3 → 5 → 10 seconds over weeks. 10 attempts per session. Progress is objective and trackable — gymnasts are highly motivated by increasing their own time.(look for: Kick up · squeeze legs · ears between arms — still is a skill, not an accident)
Handstand + Safe Bail (Learn the Exit) — Gymnast kicks to handstand and intentionally falls safely — to one side, stepping out. 10 reps of intentional safe exits before unspotted handstand work begins. A gymnast who doesn't know how to fall safely from a handstand is not safe to attempt one unspotted.(look for: Kick up · squeeze legs · ears between arms — still is a skill, not an accident)
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)
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)
Skills in this lesson
Sprint + Hurdle + PunchStretch Jump (vault)Flatback LandingPulloverCastBack Hip CircleGlide SwingSole Circle DismountMount (beam)Coupe / Passe WalksStretch Jump (beam)Pivot TurnArabesqueForward RollCartwheelHollow Body HoldBridgeHandstandLeapHalf Turn
