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)
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)
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)
Cast above horizontal
Cast to Vertical Wall Target — Set a foam target on the wall at 45° above horizontal (eventual goal: handstand). Gymnast casts targeting feet at wall. Visual target provides immediate feedback and removes the 'how high is high enough?' uncertainty.(look for: Press hard · push the bar away · body rises ABOVE the bar)
Spotted Cast to Above Horizontal — Coach spots under gymnast's ankles and assists the final degrees of height. Critical: gymnast must contribute — spot is not a lift. Focus on the bar-push timing (pushing bar away from body as hips rise) which generates height.(look for: Press hard · push the bar away · body rises ABOVE the bar)
Cast to Above Horizontal + Hold (2 seconds) — Gymnast casts above horizontal and holds the position. Holding above horizontal requires significantly more core and shoulder strength than simply passing through. 3x3 held casts with minimal spot. Build the endurance, not just the height.(look for: Press hard · push the bar away · body rises ABOVE the bar)
🧘 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)
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)
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)
Back Walkover (beam)
Back Walkover on Beam — Spot and Stick Protocol — Coach spots at hip through the rotation. After the landing, gymnast holds the split landing for 2 seconds before the trailing leg comes through. Coach checks: is back leg at split height? Is the landing foot on the beam center?(look for: Kick high · land the split · never stop moving through the bridge)
Back Walkover Series (3 in a Row on Floor) — Perform 3 consecutive back walkovers on a floor line without stopping. This builds the rhythm and connected motion that transfers to beam — a back walkover that requires a mental reset between each rep is not ready for beam.(look for: Kick high · land the split · never stop moving through the bridge)
Back Walkover Beam + Exit Walk (Connection) — Back walkover on beam, immediately step through and walk 3 steps. Connection is required — a gymnast who wobbles for 2 seconds after the walkover before continuing is losing deductions. Build connected motion from day one.(look for: Kick high · land the split · never stop moving through the bridge)
Full Turn
Full Turn Consistency Drill (10 Reps, Same Direction) — 10 consecutive full turns in the same direction. Coach scores each 1–3 (1=wobble, 2=stable, 3=competition-ready). Gymnast must reach 8+ scores of 2–3 before advancing to competition application. Objective scoring removes subjectivity.(look for: Spot · relevé high · one rotation, not 360 half-turns — commit to the full speed)
Full Turn from Running Entry (Routine Realistic) — 3-step approach into a full turn. Floor turns in competition always have a movement entry — the transition from motion to relevé turn must be trained. A gymnast who can turn from a standing start but not from motion has an incomplete skill.(look for: Spot · relevé high · one rotation, not 360 half-turns — commit to the full speed)
Full Turn + Immediate Leap or Jump — Full turn connected directly to the next skill in the routine. The turn exit is as important as the turn itself — a gymnast who wobbles after the turn before the next skill loses both the connection bonus and a deduction.(look for: Spot · relevé high · one rotation, not 360 half-turns — commit to the full speed)
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
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
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)
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)
Full Turn
Full Turn Consistency Drill (10 Reps, Same Direction) — 10 consecutive full turns in the same direction. Coach scores each 1–3 (1=wobble, 2=stable, 3=competition-ready). Gymnast must reach 8+ scores of 2–3 before advancing to competition application. Objective scoring removes subjectivity.(look for: Spot · relevé high · one rotation, not 360 half-turns — commit to the full speed)
Full Turn from Running Entry (Routine Realistic) — 3-step approach into a full turn. Floor turns in competition always have a movement entry — the transition from motion to relevé turn must be trained. A gymnast who can turn from a standing start but not from motion has an incomplete skill.(look for: Spot · relevé high · one rotation, not 360 half-turns — commit to the full speed)
Full Turn + Immediate Leap or Jump — Full turn connected directly to the next skill in the routine. The turn exit is as important as the turn itself — a gymnast who wobbles after the turn before the next skill loses both the connection bonus and a deduction.(look for: Spot · relevé high · one rotation, not 360 half-turns — commit to the full speed)
Back Handspring (floor)
Back Handspring on Floor Line (Precision Standard) — Gymnast performs back handsprings staying on a 4-inch floor line — both hand contacts and both foot landings on the line. Must be consistent before any beam contact. A back handspring that wanders on the floor will fall off the beam.(look for: Sit back like a chair · reach back with hands · punch off both feet)
Back Handspring on Low Beam (With Spot, Mat Sides) — Stack panel mats on either side of low beam. Coach spots with one hand at the lower back and one at the shoulder, guiding through the rotation. Gymnast focuses on the 'sit back' initiation and reaching directly behind, not to the side.(look for: Sit back like a chair · reach back with hands · punch off both feet)
Back Handspring on Beam — Reduce Spot Systematically — Coach uses a progression: two hands → dominant hand only → fingertip → no spot. Each stage requires 3 consecutive clean reps before advancing. Document which stage the gymnast is at. Never skip a stage.(look for: Sit back like a chair · reach back with hands · punch off both feet)
Front Handspring (floor)
Front Handspring on Tumble Track (Volume + Confidence) — 5 reps per session on tumble track. Soft surface reduces wrist impact and consequence. Gymnast develops mechanics and confidence at reduced intensity before spring floor.(look for: Run · hurdle · lean and block · snap through — height before distance)
Front Handspring from Elevated Hand Placement — Hands on a slightly elevated panel mat — reduces lean-angle requirement, making the block mechanics easier to achieve. Progress by removing panels one at a time.(look for: Run · hurdle · lean and block · snap through — height before distance)
Spotted Front Handspring (Hips Upward) — Coach spots at hips through the handstand phase. Gymnast focuses on lean-and-block and step-out landing. Spot removes height consequence so mechanics can be drilled without fear.(look for: Run · hurdle · lean and block · snap through — height before distance)
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)
