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
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
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)
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)
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)
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
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)
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)
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)
Back Handspring (beam)
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)
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)
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)
⭐ 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)
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)
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)
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)
Front Tuck
Front Tuck from Elevated Surface — Stand on panel mat stack, fall forward into a front tuck to a crash mat. No run — pure free-fall front rotation. Builds rotation comfort and tuck reflex before the approach block is added. 8 reps per session.(look for: Block off two feet · tuck fast · spot the floor · open before landing)
Front Tuck on Trampoline (Timing Training) — 10 front tucks per session on trampoline. The extra air time allows the gymnast to feel the correct tuck-and-open sequence. Most front tuck errors are timing errors — the trampoline reveals whether the tuck is early, late, or correct.(look for: Block off two feet · tuck fast · spot the floor · open before landing)
Spotted Front Tuck from Approach (Block Development) — Coach spots at hips from beside. Gymnast focuses on the two-foot block — driving up, not forward. The block determines rotation — a forward-directed block produces a flat, under-rotating tuck regardless of how tight the tuck is.(look for: Block off two feet · tuck fast · spot the floor · open before landing)
Switch Split Leap
Switch Leap on Floor (Leg Switch Timing) — Perform the switch leap on floor — coach watches the switch timing. Most errors: switching too early (before the apex) or not completing the switch (landing on the same leg). The switch must happen at the peak of the jump. 10 reps per direction.(look for: Leap · switch legs in the air · land on the back leg — it's a split leap that changes direction)
Switch Leap over a Line (Takeoff and Landing Verification) — Mark a line on the floor. Gymnast takes off on one side of the line and must land on the other side. This verifies: (1) the takeoff leg position, (2) the landing leg position, and (3) that the gymnast actually switched. Both feet on the wrong side of the line = no switch.(look for: Leap · switch legs in the air · land on the back leg — it's a split leap that changes direction)
Switch Leap Sequence (3 in a Row) — 3 consecutive switch leaps — same quality each. Competition floor often requires multiple switch leaps in choreography. Build the consistency and the endurance for the sequence.(look for: Leap · switch legs in the air · land on the back leg — it's a split leap that changes direction)
