Level 2 Gymnastics Skills to Work On: Taking the Next Step

Level 2 is where the foundations start clicking. Here's every skill to work on, what to focus on, and simple ways to keep building at home.

Welcome to Level 2 — this is where it all starts coming together. Your gymnast already has the Level 1 basics in her back pocket; now we get to stack strength, flexibility, coordination and control on top of them.

The skills get a little bigger and a little bolder here. Handstands ask for better alignment, jumps ask for more flexibility, and bars ask for more coordination and grit. Exciting? Absolutely. But here's the golden rule we live by: there's no rush, and clean beats hard every single time.

The job right now is to build rock-solid fundamentals, grow confidence, and make every skill look like she meant to do it. Whether she's chasing the next competitive level or just loving the sport, here's what to work on — event by event.

Level 2 Skills to Learn

• Floor: Cartwheel, handstand with a 1-second hold, backward roll to push-up, bridge kickover, split leap (60°), 180° heel-snap turn in passé, split jump (60°).
• Balance Beam: Jump to front support mount, arabesque to 30°, pivot turn, stretch jump, cartwheel to side handstand dismount.
• Bars: Glide swing, pullover, cast, back hip circle, underswing dismount.
• Vault: Jump to handstand on a mat stack and fall to flat back.
• Conditioning: Hollow holds, planks, squats, coach-approved handstand progressions.
• Stretching: Right / left / middle splits, seal stretch, pike sit, straddle sit, toe touches.

⭐ Floor

Floor is where your gymnast gets to show off her progress. Level 2 builds on the basic tumbling from Level 1 and adds skills that ask for real flexibility, strength and coordination.

• Cartwheel. A strong cartwheel is the foundation for almost everything that comes later. Start in a tall lunge, place the hands on a line, keep the legs straight, and finish with control. If the cartwheel is clean, round-offs down the road are easy.
• Handstand — 1-Second Hold. Kick up and hold for one full second. Straight arms, shoulders pushing tall, pointed toes, tight everywhere. Alignment matters way more than just getting upside down — a stacked handstand now saves years of corrections.
• Backward Roll to Push-Up Position. This adds a push to the backward roll so she finishes in a push-up shape. Groove the hand placement and the arm push with a coach first, then connect the whole thing.
• Bridge Kickover. Back and shoulder flexibility, leg drive and coordination all meet here. Build bridge strength, shoulder opening and controlled kicking progressions before the full skill — and always with a coach spotting.
• Split Leap with a 60° Split. Power plus flexibility. Push off the floor, snap the legs open in the air, and reach the split angle while staying tall. Film it from the side — split angle is always better on video than it feels.
• 180° Heel-Snap Turn in Passé. A balance-and-control builder. Stay upright, keep the supporting leg steady, and bring the free foot to passé. The goal is a smooth half turn with no hop and no wobble.
• Split Jump with a 60° Split. Leg power and active flexibility. Jump up first, extend into the split at the top, and land with control. Up, then open — not open, then up.

Coach’s focus: Chase tight shapes and consistent technique — straight legs, pointed toes, controlled landings. Break the hard stuff into small progressions. Master the basics and the big skills get easy.

🧘 Balance Beam

Beam gets more interesting now as she blends balance with turns, jumps and inverted skills. The whole game is moving with confidence while keeping her posture and control.

• Jump to Front Support Mount. Keep building a controlled mount with secure hands and strong upper-body support. Smooth in, no scramble.
• Arabesque to 30°. Stand tall on the supporting leg and lift the other behind her to about 30°. Keep the hips as square as is comfortable and resist the urge to lean forward just to kick higher.
• Pivot Turn. Rotate with control on a four-inch surface. Practice it slow, body tall, supporting foot planted. Balance first, speed later.
• Stretch Jump. A tall jump with a long body, straight legs, pointed toes and a quiet, stuck landing. Aim to finish with zero extra steps.
• Cartwheel to Side Handstand Dismount. Builds on her cartwheel and handstand with a specific dismount shape. Consistent hands, straight arms, stacked line — and only with a qualified coach and the right equipment.

Coach’s focus: Beam rewards patience. Tall posture, controlled movement, and finishing every skill in a balanced position. Relevé holds and slow jump reps quietly build the confidence that makes beam click.

🤸 Bars

Bars is where coordination really shows up. She's learning to swing, to connect, and to hold a tight body while everything is moving. Strength, timing and body tension are the names of the game.

• Glide Swing. Teaches a long, controlled swing with a tight body. Think body tension, coordinated motion, and legs glued together. A clean glide is the front door to the kip later on.
• Pullover. Keep developing the strength and timing to bring the hips over the bar into front support. Controlled progressions beat kicking and flailing every time.
• Cast. Push down through straight arms and send the hips away from the bar while staying tight. Shoulders engaged, body hollow — the cast is the engine for almost everything on bars.
• Back Hip Circle. Coordination and control around the bar. Keep the hips glued to the bar and hold the shape the whole way around — don't let her push away.
• Underswing Dismount. Timing, swing and a controlled exit off the bar. Train the right progression with a coach, focused on a safe release and a stuck landing.

Coach’s focus: Grip awareness, shoulder strength, straight-arm support and core control. Hollow and arch shapes teach the positions a swing lives in. Bars are demanding on little bodies — great technique, sensible reps, qualified eyes.

🏃 Vault

Vault builds on the jumping and landing she learned in Level 1. At Level 2 she works toward a handstand shape on a mat stack before the flat-back landing.

• Jump to Handstand on a Mat Stack → Flat Back. Approach, hand placement, shoulder strength and body alignment all in one. She reaches a handstand against a properly set mat stack, then completes the flat-back landing. Straight arms, tight body, and understanding the movement — not just reaching the mat. This is a coached skill with the right mats and spotting. Never at home.

Coach’s focus: Build confidence with basic jumps, landing mechanics and coach-approved handstand progressions. Those foundations are what make vault feel safe and powerful.

💪 Conditioning — build strength at home

Level 2 asks for more strength and control — but little gymnasts don't need long workouts to get there. Short, age-appropriate sessions that reinforce class are perfect. Keep it about good technique and making movement fun.

• Hollow Body Holds. Lower back pressed to the floor, ribs tucked, shoulders and legs lifted into a tight dish. Start with short holds and keep the shape honest — this is the shape behind every skill.
• Planks. Straight line from head to heels, core and shoulders on. No saggy hips, no mountain. Short holds with great form win.
• Squats. Feet planted, chest lifted, slow and controlled. This is landing and jumping power in disguise.
• Handstand Shapes. Shoulder strength, alignment, body awareness — coach-approved progressions only, with an adult spotting and a safe setup. No solo inversions.
• Arch & Hollow Shapes. Practice both on the floor for body awareness. Control the position; don't just lift arms and legs as high as possible.
• Straight Jumps & Stick Landings. Small jump, controlled landing. Knees comfortably bent, finish without extra steps.

🦵 Stretching — flexibility that lasts

Flexibility stays front and center. Split leaps, split jumps, arabesques and kickovers all need their own mix of flexibility and strength. Warm up first, go slow, no bouncing, and never force it — range of motion grows gradually and pain-free.

• Splits on All Three Sides. Right, left and middle. Straight legs, comfortable hip alignment, and blocks or cushions for support when needed.
• Seal Stretch. Lie on the belly and gently press the chest up. Stay comfortable and stop at any pinch in the back.
• Pike Sit. Legs straight and together, reach for the feet, knees straight, back long.
• Straddle Sit. Legs open in a comfy V. Sit tall first, then reach forward or toward each leg.
• Toe Touches. Reach toward the toes, standing or seated. Slow, breathe, no bouncing.
• Shoulder Flexibility. Comfortable overhead positions through coach-approved moves — big help for handstands and bars.
• Active Leg Lifts. Controlled front and side lifts with a tall posture — this is the active flexibility dance skills need.

⏱ A simple at-home routine

A short routine keeps the foundations sharp between practices without overwhelming anyone.

1. Warm up with 3–5 minutes of light movement.
2. Hollow body holds: 2 short holds.
3. Planks: 2 short holds.
4. Squats: 5–10 controlled reps.
5. Arch and hollow body shapes.
6. Straight jumps with controlled landings.
7. Gently stretch the right, left, and middle splits.
8. Practice pike and straddle sits.
9. Finish with comfortable shoulder and toe-touch stretches.

Adjust it to your gymnast’s age and comfort. An adult supervises, the coach approves any gym-specific skills first, and full handstands, kickovers and apparatus skills belong in the gym with qualified eyes on them.

✅ Level 2 Gymnastics Skills to Work On practice checklist

Floor

• Cartwheel
• Handstand with a 1-second hold
• Backward roll to push-up position
• Bridge kickover
• Split leap with a 60° split
• 180° heel-snap turn in passé
• Split jump with a 60° split

Balance Beam

• Jump to front support mount
• Arabesque to 30°
• Pivot turn
• Stretch jump
• Cartwheel to side handstand dismount

Bars

• Glide swing
• Pullover
• Cast
• Back hip circle
• Underswing dismount

Vault

• Jump to handstand on a mat stack and fall to flat back

Conditioning & Flexibility

• Hollow body holds
• Planks
• Squats
• Arch body shapes
• Coach-approved handstand progressions
• Right / left / middle splits
• Seal stretch
• Pike sit
• Straddle sit
• Toe touches
• Shoulder flexibility
• Active leg lifts
• Controlled jumps and landings

This is a general training guide, not an official score sheet. Confirm requirements against the current USA Gymnastics Development Program materials and your gym’s curriculum.

Helping your gymnast progress

Every gymnast moves at her own pace. Some pick up the strength skills fast; others fly through the dance and flexibility first. Both are completely normal.

The thing that matters is steady improvement — not how she stacks up against the kid next to her. A stronger handstand, a more controlled turn, a quieter landing: those are all wins worth celebrating.

Encourage her to listen to her coach, take her time, and keep hammering the basics. Kickovers and handstands take a while to build, and there's zero reason to rush before she's ready.

Final thoughts

Level 2 is a blast because your gymnast gets to build on what she already knows and reach for bigger skills. Strength, flexibility, body awareness and consistency all pull their weight here.

Keep conditioning age-appropriate, make stretching a regular (comfortable) habit, and celebrate the little wins along the way.

Strong gymnastics isn't built in one practice. It's built with patience, good technique, and showing up. Keep working the basics, trust the process, and take the next step one skill at a time.

— Coach Kinetic

Common questions

What skills do you learn in Level 2 gymnastics?
Level 2 adds the cartwheel, a 1-second handstand, backward roll to push-up, bridge kickover, split leap and split jump (60°), and a heel-snap turn on floor; front-support mount, arabesque, pivot turn, stretch jump and a cartwheel side-handstand dismount on beam; glide swing, pullover, cast, back hip circle and underswing dismount on bars; and a jump-to-handstand flat-back vault.

Can my gymnast practice Level 2 skills at home?
Conditioning and stretching are great at home with an adult supervising. But apparatus skills, bridge kickovers and full handstands belong in the gym with a qualified coach and the right equipment — always check with your coach before practicing anything gym-specific at home.

How long does a bridge kickover take to learn?
It varies a lot — it needs back and shoulder flexibility plus leg drive, and those build gradually. Work the progressions, keep it coached and spotted, and don't rush the full skill before she's ready.

Is this an official USA Gymnastics score sheet?
No — it's a plain-English coaching guide. Always confirm requirements against the current USA Gymnastics Development Program materials and your gym's curriculum.

Published Oct 11, 2026 · Updated Oct 19, 2026 · by Allie, KINETIC

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