Tumbling

Basics
This page intentionally left blank.
Tumbling
Basics

Kathleen Ortiz

Human Kinetics
 Library of Congress Cataloging-in-Publication Data
Ortiz, Kathleen.
Tumbling basics / Kathleen Ortiz.
pages cm
Includes bibliographical references.
1.Tumbling--Study and teaching. I. Title.
GV545.O78 2013
796.47'2--dc23
2012038507
ISBN-10: 1-4504-3206-9 (print)
ISBN-13: 978-1-4504-3206-1 (print)
Copyright © 2013 by Kathleen Ortiz
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any
electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying,
and recording, and in any information storage and retrieval system, is forbidden without the written permission
of the publisher.
Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased
Tumbling Basics: pp. 122-130. The reproduction of other parts of this book is expressly forbidden by the above
copyright notice. Persons or agencies who have not purchased Tumbling Basics may not reproduce any material.
The web addresses cited in this text were current as of November 2012, unless otherwise noted.
Acquisitions Editor: Cheri Scott; Developmental Editor: Ragen E. Sanner; Assistant Editors: Anne Rumery
and Susan D. Huls; Copyeditor: Jan Feeney; Permissions Manager: Dalene Reeder; Graphic Designer: Fred
Starbird; Graphic Artists: Fred Starbird and Dawn Sills; Cover Designer: Keith Blomberg; Photographs (cover
and interior): © Human Kinetics, unless otherwise noted; Art Manager: Kelly Hendren; Associate Art Manager:
Alan L. Wilborn; Illustrations: © Human Kinetics; Printer: United Graphics
We thank the Illinois Gymnastics Institute in Westmont, Illinois, for assistance in providing the location for the
photo shoot for this book.
Printed in the United States of America 10 9 8 7 6 5 4 3 2 1
The paper in this book is certified under a sustainable forestry program.
Human Kinetics
Website: www.HumanKinetics.com
United States: Human Kinetics Australia: Human Kinetics
P.O. Box 5076 57A Price Avenue
Champaign, IL 61825-5076 Lower Mitcham, South Australia 5062
800-747-4457 08 8372 0999
e-mail: humank@hkusa.com e-mail: info@hkaustralia.com
Canada: Human Kinetics New Zealand: Human Kinetics
475 Devonshire Road Unit 100 P.O. Box 80
Windsor, ON N8Y 2L5 Torrens Park, South Australia 5062
800-465-7301 (in Canada only) 0800 222 062
e-mail: info@hkcanada.com e-mail: info@hknewzealand.com
Europe: Human Kinetics
107 Bradford Road
Stanningley E5774
Leeds LS28 6AT, United Kingdom
+44 (0) 113 255 5665
e-mail: hk@hkeurope.com
 Contents

Preface vii
Acknowledgments ix

Descriptions of Tumbling Terms and Circuit Exercises  xi

Circuit Exercises for Flexibility and Strength  xlix

Chapter 1 Preparing to Teach Tumbling . . . . . . . . . . . 1

Chapter 2 Forward Rolls . . . . . . . . . . . . . . . . . . . . . . . . 7

Chapter 3 Backward Rolls . . . . . . . . . . . . . . . . . . . . . . 21

Chapter 4 Cartwheels . . . . . . . . . . . . . . . . . . . . . . . . . 35

Chapter 5 Combinations of
Rolls and Cartwheels . . . . . . . . . . . . . . . . . 49
Chapter 6 Front Limbers and
Backbend Kickovers . . . . . . . . . . . . . . . . . 61
Chapter 7 Front Handsprings . . . . . . . . . . . . . . . . . . . 77

Chapter 8 Back Handsprings . . . . . . . . . . . . . . . . . . . 93

Chapter 9 Combinations of All Skills . . . . . . . . . . . . 109

Appendix: Rubrics  121
References and Resources  131
About the Author  132

v
This page intentionally left blank.
 Preface

S o you think you might want to teach basic

tumbling, but how? This book is an introduc-
tion for all people who may be teaching tumbling
Exercises section contains an alphabetical list of
all the skills and exercises used in the book. Not
only are there written descriptions that break
for the first time or have limited knowledge down the skills and exercises, but step-by-step
about the sport of gymnastics. It’s also for more photos show how to perform many of the skills.
experienced teachers who need a refresher or are This is truly an excellent resource for finding all
interested in using tumbling circuits to create an of the information you will need to better under-
enjoyable and educational environment. Using stand a particular skill or exercise. You may also
circuits that enable full participation during the use the photos to aid students in understanding
learning process will aid in students’ develop- your expectations of body positions and to visu-
ment in a limited time. As a teacher of tumbling, ally express the elements involved in performing
whether in a K-12 school, private club, recre- skills and exercises properly. The Circuit Exer-
ation program, cheerleading program, or dance cises for Flexibility and Strength chart explains
program, you have a goal of creating a positive which exercises develop flexibility and muscular
experience for students through an organized, strength.
developmentally safe, challenging program. Not The tumbling skills are organized by chapters,
only do you want to develop students’ proficiency starting with more rudimentary skills and pro-
in tumbling, but you also want to educate them gressing to more advanced skills. At the beginning
about physical well-being through skills that of each chapter, you will find a brief description
develop their strength, flexibility, balance, and of the skill and the basic technique. Then you
agility. By working in small groups, students will will learn how to teach the skill using visual cues,
develop cooperative learning skills required in general cues, and the strength and flexibility
their daily activities. Circuits are full of activities required for performing the skill. Covered next
for exciting, energetic, safe classes. are common errors that occur during skill per-
Through the years, I have seen the develop- formance, how to spot students performing the
ment—physically, emotionally, and intellectu- skill, and special safety concerns. Chapter 1 also
ally—that a sound tumbling program can produce offers basic information about safety, warm-ups,
in students. Teaching at the college level helped safe landing positions, use of the circuits, and
me realize that many future teachers, whether spotting (physically assisting students) that can
in physical education or other teaching environ- be applied to all tumbling lessons and circuits
ments, feel inadequate about teaching tumbling in the book.
skills because they were never introduced to these The circuits developed for each skill make
movements as children. If you are a physical teaching tumbling easy and enjoyable. You will
education teacher or are preparing to become observe students develop physically, socially, and
one, you do not have to be able to demonstrate mentally as they improve their tumbling skills.
the skills in order to be an effective instructor, Six circuits are presented in each of the skills
but you do need to understand the components chapters. Each circuit contains 12 to 15 stations.
of strength and flexibility and the breakdown of The circuits in a skill are developmental, meaning
the skills into basic drills to aid in your students’ that each one has new aspects of development
development. This book provides you with the that are more challenging than the previous cir-
tools to do just that. It offers you the ability to cuit described. Finally, rubrics are included in an
develop proficiency in the analysis and spotting appendix for each skill to help you identify your
of basic tumbling skills and recognize the compo- students’ strengths and weaknesses and allow you
nents necessary for optimal achievement. to mentor them and evaluate their development.
The Descriptions of Tumbling Terms and Cir- Tumbling is a wonderful tool for guiding your
cuit Exercises section and the Circuit Exercises students in becoming more confident and disci-
for Flexibility and Strength chart are extremely plined through multifaceted movements, increas-
useful when teaching and using the circuits. The ing their self-esteem and improving coordination.
Descriptions of Tumbling Terms and Circuit As students explore movement through tumbling,

vii
 viii preface

they become aware of their bodies and capabili- will affect students’ lifelong ability to learn and
ties, allowing them to develop spatial awareness interact with others.
and strengthen their fundamental motor skills In putting together this compilation of cir-
for all physical pursuits. Students will be able cuits and ideas to use in teaching basic tumbling
to follow multistep directions and demonstrate skills, I have incorporated the physical aspects of
sequencing skills using the circuits presented in strength and flexibility as well as progressions to
this book. guide students in their acquisition of skills in an
Tumbling teaches life skills and develops enjoyable, safe, and educational environment.
healthy bodies and stronger minds that become You can use many exercises to attain similar
better wired for academic success. Stronger results and thus make the program truly yours.
core muscles will enable students to sit upright These are merely suggestions of stations and
longer, which will enhance their attention spans the development needs to stress. Good luck, and
in academic classes. They will learn how to show have fun.
respect for others’ personal space as the result of Kathleen Ortiz
increased self-awareness. These are all skills that
 Acknowledgments

I want to thank the world of gymnastics for pro-

viding me with great educational experiences
as well as practical applications. Many items
Without the teaching experience and support
at William Paterson University in New Jersey, I
never would have written this book. I received
mentioned in the book come from personal encouragement to complete this endeavor from
experiences, which originate from the plethora both my peers and students.
of articles from USA Gymnastics, including the I would also like to thank my editor, Ragen
Safety Certification Program and The Rookie Sanner, and the staff at Human Kinetics for making
Coaches Guide to Gymnastics. Also, I would like this book better than I ever imagined. They helped
to thank Todd Gardner for sharing some of his me develop my ideas more fully and logically and
knowledge with me and for allowing me the use created graphics and a layout that is awesome.
of his facility, the Illinois Gymnastics Institute, Finally, thanks to Paul, my husband and best
and his athletes as models for the photographs friend, for supporting me throughout my gym-
in this book. nastics career.

ix
This page intentionally left blank.
 Descriptions of Tumbling Terms
and Circuit Exercises

This icon designates tumbling skills.

Achilles stretch—Place one foot flexed up against a wall

with the ball of the foot contacting wall. The other
foot stands on the floor or mat about 18 inches (45
cm) from the wall. Lean toward wall, which stretches
the leg of the flexed foot. This exercise stretches the
lower legs.

Achilles stretch II—Stand 36 inches (91 cm)

away from wall with feet together. Place
hands on wall and bend arms slightly. Lift
one heel at a time, stretching the leg of the
foot that is flat. This exercise stretches the
lower legs.

Achilles stretch III—Stand on hands and feet with buttocks lifted upward, like a bear crawl
position with feet together. Lift one heel up, then lift other heel. This exercise stretches
the lower legs.
Achilles stretch IV—Stand on edge of mat with toes on mat and heels on floor. Lift one heel
at a time, stretching the leg of the flat foot. This exercise stretches the lower legs.
aerial—Skills performed without hands (airborne). Examples are aerial cartwheel and
aerial front walkover.

xi
 xii descriptions of tumbling terms and circuit exercises

airplane scale—Stand on one straight leg and

lift other leg backward to horizontal with
arms in side middle, as if you are flying.

alternating Superman—Lie on front and lift one straight leg upward as opposite straight arm
lifts upward. This exercise strengthens the lower back.
ankle circles I—Sit on floor with one leg straight and other leg bent over the top of upper
straight leg. Take the ball of the foot in your hand and turn it gently in a circle, rotating
it in each direction. Repeat on other side. Ankle circles should feel easy and not vigorous.
This exercise stretches the lower legs, especially the ankle region.
ankle circles II—Sit in pike position with legs slightly apart. Circle the foot from the ankle
outward and inward. This exercise stretches the lower legs.
ankle walk—Bend forward, grasp ankles, and walk holding ankles. This exercise stretches
the legs and lower back.

archy handstand—Kick to handstand with hands 18

inches (45 cm) from wall. Press shoulders open. This
exercise stretches the midarms and upper body.

arm circles—Hold arms out horizontally. Make small circles emanating from the shoulder,
not the elbow or wrist. They may be performed forward or backward (with palms up or
down) and to the side of the body or in front. Large circles will not strengthen arms and
could result in a shoulder injury. This exercise strengthens the midarms and upper body.
 descriptions of tumbling terms and circuit exercises xiii

back extension roll—Perform a backward roll that extends to a handstand position midway
through the skill. The push to the handstand occurs as the hands contact the mat. Body
will extend through a shoulder stand position before reaching a handstand. The exit from
the skill may be to a pike, two-foot landing, or step-out position. This skill may also be per-
formed with straight arms, but that is more difficult. Extend the hips as early as possible.

a b c

back handspring—Jump back-

ward through a handstand
position and snap the legs down
to finish in a stand. It is a fast-
moving skill with flight to the
hands and to the feet. It may
also be performed with a step-
out but still needs to show flight
from the hands to the feet.

a b

c d
 xiv descriptions of tumbling terms and circuit exercises

back limber—Start in a standing position with the feet about shoulder-width apart or
closer and arms straight above the head. The arms stretch backward to finish in an arch
support on hands and feet (a backbend). A rocking motion will occur where there is a
shift in weight from the feet toward the hands. Legs lift simultaneously from the mat,
passing through a handstand position. Pike down, placing feet on mat, and lifting arms
above head. This is a slow, continuously moving skill.

backbend—From a
stand, stretch back-
ward to finish in
an arch support
on hands and feet
(bridge). This skill
requires good flex-
ibility.

a b

backbend kickover—Start in a standing position with feet about shoulder-width apart or

closer and arms straight above head. Arms stretch backward to finish in arch support
on hands and feet (backbend). Once in a backbend position, kick with the dominant leg
while pushing from mat with the other foot. The body passes through handstand split.
Step down one leg at a time.

a b c

back-up handstand—See spider handstand.

back walkover—Execute a backbend from one leg. Other leg lifts and kicks over. As hands
contact the floor, push off the support leg, resulting into a handstand split position. Step
down one leg at a time to finish in lunge.
backward barrel roll—Arch your back over octagonal mat, place hands on the floor with
straight arms, and pull legs over to finish.
 descriptions of tumbling terms and circuit exercises xv

backward roll—A backward motion performed on the mat. Tuck the body and use hands to
facilitate rotation of the body to the feet.

a b c

barrel roll over folded mat—A sideward movement used as a drill for cartwheels. Start by
standing on one side of a folded mat. Place hands on the folded mat and kick over the mat
one leg at a time, back and forth; hands remain in contact with the folded mat.

a b c

backward tuck jump—Jump backward in a tucked position from a folded mat to safe land-
ing position.
bear walk—Like crawling, but using hands and feet. Buttocks are lifted upward and move-
ment may go in any direction. This exercise strengthens the midarms and upper body.
bent-body arm stretch—Clasp hands behind back, bend forward, swing arms upward, and
stretch. This exercise stretches the midarms and upper body.
big rock—Lie on back. Bend knees and place hands on mat with fingers pointed toward
feet. Push belly upward, lifting head off mat to a bridge. Rock back and forth over feet and
hands, lifting feet off mat into the air, and then lift hands off mat. This exercise stretches
the lower back.
bounce, bounce, straighten—From squat stand, place hands on floor in front of feet. Do two
small bounces in squat phase, then straighten legs slowly with head as close to knees as
possible. You might not be able to straighten the legs completely without the hands leav-
ing the floor. You should feel a stretch but not pain.
 xvi descriptions of tumbling terms and circuit exercises

bridge—Lie on back. Bend knees and bring feet to buttocks. Place hands by shoulders, flip-
ping palms of hands under shoulders so the fingers point toward feet. Push belly upward
and lift the head from the mat. The body should look like a horseshoe or rainbow. This
exercise strengthens the forearms, wrists, midarms, upper body, and lower back.

a b

bridge with hopping legs—Lift to bridge, hold one leg up slightly from mat, and hop from
foot to foot. This exercise strengthens the forearms, wrists, midarms, upper body, and
lower back.
bridge push-up—Assume a bridge position with the eyes looking toward the hands, then
lower gently to top of head by bending arms, followed by a straightening of the arms. This
exercise strengthens the forearms, wrists, midarms, and upper body.

bridge single-leg hold—Lift into a

bridge, straighten legs, then lift one
leg in the air straight and balance.
Repeat on the other leg. This exercise
strengthens the forearms, wrists,
midarms, and upper body.

bridge walk—Push up into a bridge and move hands and feet to walk in bridge forward,
backward, or sideways. This is different from a crab walk because of the arched position
of the back. This exercise strengthens the forearms, wrists, midarms, and upper body.
bunny hop—Begin in a squat stand with hands on the mat in front of the feet. Jump with
hands and feet at the same time, either forward or backward. This exercise strengthens
the legs.
butterfly stretch—Sit with legs bent and soles of feet together. Open knees as wide as pos-
sible. Stretch forward, bringing head toward feet. Hands should rest on feet without pull-
ing so that undue stress is not placed on the lower extremities. This exercise stretches the
upper legs.
candlestick jump—Start in a shoulder stand, roll forward to feet, then perform a straight
jump. Roll back to shoulder stand, and repeat. This exercise strengthens the legs.
 descriptions of tumbling terms and circuit exercises xvii

cartwheel—A sideward
movement that goes
through a vertical
inverted position. The
body looks like an X and
rotates like a windmill.
It has an even 4-count
rhythm: hand, hand, foot,
foot.

a b

cat and cow stretch—Stand on hands and knees, lift back upward like an angry cat, then arch
back downward like a saggy old cow. This exercise stretches the lower back.
center of gravity—The point in the body where the weight is evenly dispersed.

circle cartwheel—A drill used

to reinforce the direction of
hand and foot placements
for a cartwheel. Stand on
the predrawn circle with the
torso facing the center of
the circle. Bend to one side,
placing hands on circle. Hop
off the feet in a sequential
motion, landing on the circle
past the hands. Torso remains
facing the center of the circle
the entire time.

cool-down—Exercises performed at the end of a class to lower the heart rate and stretch
muscle groups that have been activated during the lesson.
crab walk—Sit on buttocks with legs bent and soles of feet contacting mat. Reach hands
behind buttocks and lift hips to support the body on hands and feet with back toward
mat. Walk in any direction. This exercise strengthens the forearms, wrists, midarms, and
upper body.
 xviii descriptions of tumbling terms and circuit exercises

cradle—A tucked and rounded position on back. The arms are either folded across the
chest or bent as when going into a backward roll.
crocodile crawl—Lie on front with forearms and elbows on the mat above chest. Pull body
forward by alternately walking forearms and dragging the body. This exercise strengthens
the midarms and upper body.
cross and stretch—Sit in pike position with legs straight in front of body. Bend and cross
one leg over thigh of straight leg, twist upper body in opposite direction of straight leg,
and hold. Repeat on other side. This exercise stretches the abdominals.

cross-leg lift—Sit on floor in a but-

terfly position with legs crossed at
ankles. Push body and legs off the
mat. This also improves balance.
This exercise strengthens the fore-
arms, wrists, midarms, and upper
body.

crossed pike stretch—Stand with one leg crossed over other. Reach toward mat and hold.
Return to stand and repeat with other leg crossed in front. This exercise stretches the
upper legs.
crunch—Lie on back with knees bent and feet flat on mat. Arms may be in your choice
of position; note that the higher the arms, the more difficult the exercise. Lift head from
the mat to rounding the upper body. Contract abdominals, slightly lifting the upper body.
Never pull with the head or neck; only the abdominals should be working. Press the back
flat to the mat. Do not place arms behind head because that position encourages pulling
the neck. This exercise strengthens the abdominals.
curl-up bicycle—Lie on back and lift shoulders and head off mat. Rest arms beside torso or
rest on forearms placed behind hips. Lift tucked legs off mat and alternately straighten
legs about 6 inches (15 cm) from the mat, as if bicycling legs. This exercise strengthens
the abdominals.
curl-up climb—Lie on back with feet flat on mat. Lift head from mat, round upper body,
and contract abdominals. Move your arms as if you are climbing a rope, which works the
side obliques as well. This exercise strengthens the abdominals.
curl-up double-leg extension—Lie on back and lift shoulders and head off mat. Rest arms
beside torso. If you lack strength and need lower-back support, rest on the forearms placed
behind the hips. Lift tucked legs off mat, extend legs together, pause in extended position,
return to tuck, and repeat. Keep back flat to the mat during extension phase. Do only a
partial extension if you lack strength. This exercise strengthens the abdominals.
 descriptions of tumbling terms and circuit exercises xix

curl-up leg circle—Lie on back and lift shoulders and head off mat. Rest arms beside torso.
If you lack strength and need lower-back support, rest on the forearms placed behind
the hips. Lift legs straight off of mat about 6 inches (15 cm) and circle legs together each
direction. Keep back flat to the mat during extension phase. If you lack strength, do only
a partial extension or circle one leg at a time with the resting leg bent and the sole of the
foot on the mat. This exercise strengthens the abdominals.
curl-up, single-leg press-out—Lie on back and lift shoulders and head off mat. Rest arms
beside torso. If you lack strength and need lower-back support, rest on the forearms
placed behind hips. Lift tucked legs off mat and alternately straighten legs about 6
inches (15 cm) from the mat, pausing during each leg switch. This exercise strengthens
the abdominals.
curl-up straddle cross—Lie on back and lift shoulders and head off mat. Rest arms beside
torso. If you lack strength and need lower-back support, rest on forearms placed behind
hips. Lift legs straight off mat about 6 inches (15 cm) and straddle, then return back
together, but crossing legs; alternate the leg crossed on top. If you lack strength, bend the
legs slightly. This exercise strengthens the abdominals.
dips between folded mats—Place two stacks of mats parallel to one another. Support yourself
between mats on your hands, with body free from floor mat. Bend arms to lower the body
and then straighten. If you have parallel bars or tables, you can use those. If you have
problems supporting yourself, work on holding yourself in a support without bending the
arms. This exercise strengthens the forearms, wrists, midarms, and upper body.
dive forward roll—A forward roll performed with flight before hand contact. It requires good
arm strength and knowledge of rolling with kinesthetic awareness.
dive cartwheel—A cartwheel performed with flight before hand contact, often preceded by
a hurdle.
donkey kick—Stand straight. Jump, bending forward to place hands on mat. Proceed from
hands to feet to hands. Feet and hands are never on the mat at the same time. May be
performed forward or backward. You might prefer to start in a three-quarter handstand
and snap the legs down to create momentum. Either start is acceptable. This exercise
strengthens the forearms, wrists, midarms, upper body, and legs.

dowel roll—Take a dowel with a string

attached to a small weight in the middle
of the dowel. Hands are in a forward grip.
Roll the dowel one hand at a time, winding
the string around the middle so that the
weight moves all the way up, and then roll
it the other direction to wind the string and
weight back down. You may also perform
this without a weight and just rotate the
dowel by moving hands singularly. This
exercise strengthens the forearms and
wrists.
 xx descriptions of tumbling terms and circuit exercises

dryer—Clasp hands together and alternately circle wrists. This exercise stretches the fore-
arms and wrists.
elephant swing—Clasp hands in front of body, bend forward, and swing arms sideways, like
an elephant trunk. This exercise stretches the abdominals.
elevator walk—Walk by lowering to a semisquat and then rising to tiptoes. Usually performed
moving four steps down and then four steps up. This exercise stretches the lower legs.
feet positions—Sit in a pike position. Flex both feet upward, then curl the toes, still flexing
the feet. Then point the toes, extending all the way through the ankles; repeat. This can
be performed quickly to a 1-2-3-4 count. This exercise stretches the lower legs.

flank support hold—A balance posi-

tion held sideways on one arm and
one foot. Body is stretched with
legs together.

flexed feet—When the feet are pulled upward as much as possible, producing a right angle
with the leg and foot.
flexibility—The ability to bend easily, facilitating movement and easing stress on various
joints in the body.

flexor back stretch—Lie on front

in stretched position with arms
overhead. Reach bent leg behind
toward opposite side. The heel is
parallel to buttocks. Press bent
knee toward mat. This exercise
stretches the lower back, quadri-
ceps, and hip flexors.

flyspring—A variation of a front handspring. The takeoff is from two feet. Body is in hollow
position before hand contact; the skill continues the same way as a front handspring. This
exercise is only for more advanced students.
 descriptions of tumbling terms and circuit exercises xxi

forward barrel roll—Place abdomen

on barrel with arms next to ears.
Push off feet, contact hands on mat
on opposite side, tuck head, and
slowly bend arms. Back of head
contacts floor mat and body follows
in a rounded shape.

forward roll—Tuck the head (chin to chest), push from feet, and rotate body to move in a
rounded shape, like a ball.

a b c

free straddle hold sit—Sit in a straddle with hands on mat between legs. Pushing the hands
against the floor, lift legs and body off mat and hold. This exercise strengthens the legs
and arms and helps with balance.
frog jump—Place hands on floor between feet. Legs are in a squat stand with feet pointing
straight ahead or slightly turned out, about 18 inches (45 cm) apart. Jump with hands and
feet at the same time. This exercise strengthens the legs.
frog stand—A tuck stand with feet apart; often used when students are learning the back-
ward roll to avoid contact between their faces and knees.
front handspring—A fast-moving, forward-moving, hand-supported element that has flight to
feet. A kick is required to start the skill, and the body rotates forward in a stretched position.

a b c
 xxii descriptions of tumbling terms and circuit exercises

front handspring step-out—A variation of a front handspring. Instead of landing on two feet,
land one foot at a time.

front limber—Kick to a
handstand, followed by a
bridge position, and then
a stand.

a b

c d e

front walkover—Kick to a handstand split. Arch the back and continue to a backbend with
one leg up and continuously rising on the one support leg to a stand. Movement is slow
and continuous with good flexibility.
gainer back handspring—This skill has a different entry than a standard back handspring.
Step forward and swing the dominant leg upward, causing a one-leg push-off into the
back handspring. Usually performed into a one-foot landing; there is still flight before
and after hand contact.
grapevine—A sideward locomotor movement alternating stepping in front and then in
back of the lead foot.
 descriptions of tumbling terms and circuit exercises xxiii

handstand—This skill is the basis

for many tumbling skills. An
inverted balance on the hands.
Usually it is performed in a
straight body position but may
be held with various leg posi-
tions.

handstand to flat back—Kick to a handstand on a folded mat. Keeping your body straight,
push from the shoulders and land flat on your back on an 8-inch skill cushion.
handstand forward roll—Kick up to a straight handstand. Perform a forward roll out of the
handstand by bending the arms and tucking the head. A more difficult variation involves
leaning the handstand beyond vertical, maintaining straight arms, rolling off the fingertips,
tucking the head, and rolling down the vertebrae sequentially.
handstand march—Hold a handstand against the wall and lift one hand at a time as if
marching in place. If you don’t have enough strength, hold the handstand. This exercise
strengthens the forearms, wrists, midarms, and upper body.
handstand pirouette—A balance in the handstand position. Walk the hands in a circle, caus-
ing the body to turn.
handstand push-up—Hold a handstand position against a wall. Lower head to almost touch
the mat by bending the arms, then straighten back to handstand position. If you don’t
have enough strength, hold the handstand. This exercise strengthens the forearms, wrists,
midarms, and upper body.
handstand shrug—Hold a handstand position against a wall. Push up and down through
shoulders, like a pogo stick. May be modified by leaning straight-armed against the wall
and pressing in and out of shoulders without inverting body. This exercise strengthens
the forearms, wrists, midarms, and upper body.

headstand—A balance skill supported on the head and two hands

placed in a triangular pattern. Hands are about a foot apart
in a line parallel to the head. The body is balanced vertically
between the hands and head. Legs are usually straight and
together but may be placed in various positions. Lift the legs
slowly so you are able to maintain balance. If you are falling
over, tuck the head forward, round the body, and roll.
 xxiv descriptions of tumbling terms and circuit exercises

hissy snake—Lie on front. Place hands on mat by chest and push chest up, straightening
arms. Bend arms to return to starting position. This exercise strengthens the forearms,
wrists, midarms, and upper body.

hollow position—A body shape

that is stretched with contracted
abdominals, producing slight
rounding of the body.

hollow hold—Lie on back and lift shoulders and head off mat. Lift legs straight off mat
about 6 inches (15 cm). Most difficult position is arms held by ears; the easiest is arms by
sides. Hold or pulse. If the exercise is too difficult, work the upper body, then the lower
body. Do not place arms behind head because that encourages pulling on the neck. This
exercise strengthens the abdominals.
hollow hold side reach—Lie on back and lift shoulders and head off of mat. Lift legs straight
off mat about 6 inches (15 cm), slide hand of same side down toward knee, and return
and repeat on other side. Bend knees if you lack strength. This exercise strengthens the
abdominals.

hurdle I—A single-leg hurdle initiates from a run culminating with a skip, lifting the domi-
nant leg forward and upward, then stepping forward with the dominant leg.

a b
 descriptions of tumbling terms and circuit exercises xxv

hurdle II—A two-foot hurdle initiates from a run. On the last step, the nondominant leg
swings forward and the feet assemble together before landing.

a b c

inchworm—Stand with feet together. Bend forward, placing hands on mat. Walk hands away
from feet, then walk feet toward hands and stretch. Legs should be straight. If you are
less flexible, use slight knee bends, but you should feel a stretch. This exercise stretches
the upper legs.
incline mat roll—A forward or backward roll that descends down an incline mat.

a b

inside-out—Start in a bridge with the back facing the mat. Lift one arm and leg on same
side of body and rotate 180 degrees sideways to hands and feet so that your front is facing
the mat, as in a bear crawl position. Lift the other hand and foot to rotate back to a bridge.
The movement travels the same direction, then reverses. This exercise strengthens the
forearms, wrists, midarms, and upper body.
jump—A takeoff from two feet, landing on two feet. It may have various body positions as
well as various vertical axes of rotations. This exercise strengthens the legs.
jump full turn—A straight jump with a 360-degree turn in the air. May also be performed in
other body-shaped positions (i.e., tuck, straddle, pike).
jump half turn—A straight jump with a 180-degree turn in the air. May also be performed
in other body shaped positions (i.e., tuck, straddle, pike).
 xxvi descriptions of tumbling terms and circuit exercises

jump over folded mats—A plyometric exercise requiring explosiveness from the legs. Jump
over a mat, land on the feet, and immediately jump over a second mat, then a third mat.
Do a jump with a 180-degree turn in place and jump over the mats again. If overweight
or lacking in strength, do an alternative exercise like jumping in place. You should be at
least 10 years old and in good physical condition before doing this exercise. This exercise
strengthens the legs.
jump up and down to and from folded mats—This may be done with a single mat or mats placed
in a row. Jump from the floor mat and land on top of the folded mat and then jump down
from the mat. If overweight or lacking in strength, perform an alternative exercise like
jumping in place. You should be at least 10 years old and in good physical condition before
doing this exercise. This exercise strengthens the legs.
kick-up handstand—Facing a wall, step forward with the dominant leg, place hands on mat
a few inches from wall, and swing the nondominant leg upward to join the other leg in
an inverted straight position against the wall.

a b

kip—A ninja turtle to an upright standing position.

knee-out pose—Kneel
on one knee. Front
leg is straight and
back leg (kneeling
leg) is bent. Then
lunge the front
leg forward and
straighten the back
leg.

knee roll—Perform a forward roll by kneeling on the edge of

a folded mat and placing hands on the mat about 1 foot (30
cm) from the folded mat in front. Lift the hips while tucking
head. Bend arms, gently contacting the back of the head and
rolling in a rounded position. It is a drill for the forward
roll that aids in lifting the hips during the onset of the roll.
 descriptions of tumbling terms and circuit exercises xxvii

knee scale—A balance on

three body parts. In a crawl-
ing position, extend one leg
backward and upward, lift-
ing the head up.

kneeling backbend—Kneel and arch backward, head toward feet as close as possible. Return
to upright kneeling position. You should not feel discomfort or pain while performing this
exercise. Do not lower as far or perform a different stretch where you would lie on your
front. Lift your chest and look back while bending legs. Reach toes toward head. This
exercise stretches the lower back.
kneeling flexor stretch—From single-leg kneeling lunge, press body weight over front foot
and bend back leg lifting foot toward buttocks. Use hand to help pull foot toward buttocks,
keeping chest upright. Repeat on other leg. When bending front leg, be sure that front
knee does not bend past front foot. This exercise stretches the upper legs.
kneeling hamstring stretch—Kneel on one knee. Place front leg forward and straight and bend
body over forward leg. Works best with flexed foot. This exercise stretches the hamstrings.
kneeling lunge jump—Kneel on one knee and place other foot in front of body. Jump to
opposite single-knee position. This exercise strengthens the legs.
kneeling round-off—Kneel on one knee with the dominant foot forward and the knee bent.
Kick the back leg strongly rearward while pushing from the front leg to perform a round-
off. This strengthens the leg swing and push-off.
kneeling wrist stretch—Sitting on heels, place hands on mat and point fingers toward body.
Alternate placing palms and backs of hands on mat. This exercise stretches the forearms
and wrists.
lean-back—Kneel and lean backward with a straight body as far as possible, hold, then
return to upright position. This exercise strengthens the legs.
leap—A locomotor movement resulting in a push upward and forward off one foot to land
on the other foot showing a stride leg position in the air.
leg lift—Lie on back. Lift legs 6 inches (15 cm) off of mat. Hold arms vertically toward
ceiling, lift straight legs to fingers, and return to starting position. An easier modification
is to lift one leg at a time. This exercise strengthens the abdominals.
leg swing—Stand on one leg. Swing other leg forward, sideward, or backward a specified
number of times, then on last kick hold leg up for a specified count. You may need to hold
on to something for balance. This exercise stretches the upper legs.
 xxviii descriptions of tumbling terms and circuit exercises

limber over barrel—A lead-up

for learning a front limber.
The barrel offers support for
the back.

log roll V-up—Lie on back. Hold head, shoulders. and feet off mat with arms up, like bunny
ears (hollow hold). Roll to front and arch back to keep head and feet from contacting mat.
Roll again to hollow position and lift legs and upper body to touch toes with fingers. Return
to hollow and repeat. Ensure log roll occurs in both directions. This exercise strengthens
the lower back and abdominals.

b c

lower-back roll—Lie on back, lift legs up and over head, bend knees by shoulders, hold posi-
tion, then straighten legs and hold position. This exercise exerts pressure on the neck; do
not perform it if you have sensitivity in this area. This exercise stretches the lower back.
lower-leg lift—Lie on side with forearm support. Cross top leg in front of lower leg and lift
lower leg toward ceiling. This exercise strengthens the upper legs.
 descriptions of tumbling terms and circuit exercises xxix

lunge—Legs are in a stride posi-

tion with front leg bent. Back
foot may be turned outward for
better balance.

Mexican hat dance bridge—In a bridge position, hop from one foot to the other.
modified hurdle stretch—In a pike sit, bend one leg to touch opposite inner knee with sole of
foot, turning knee outward, like butterfly. Reach forward over straight leg. This exercise
stretches the upper legs and hips.
modified push-up—A push-up performed with the knees contacting the mat. Body should
be tight and straight. This exercise strengthens the forearms, wrists, midarms, and
upper body.

monkey jump—A sideward

jumping motion. Start in a
standing position next to a
folded mat. Place hands on
the folded mat and jump
over the mat back and forth
while hands remain in con-
tact with folded mat.

mountain climber—Place legs in a lunge. Reach and place hands about 1 foot (30 cm) in front
of feet on mat, turning rear leg forward so heel lifts from mat. Jump rear leg forward to
opposite lunge position and repeat. This exercise strengthens the legs.
muscular endurance—The muscles’ ability to repeat movements over time. This is important
in performing longer, aerobic-type activities, such as hiking, and assists in muscle toning.
Slow-twitch muscle fibers are more activated during these movements.
muscular strength—The muscles’ ability to exert and receive force. This is associated with
shorter, more anaerobic activity that develops bulkier muscles. It uses fast-twitch muscle
fibers. The exertion is used in lifting a heavy weight or during plyometric exercises. Tum-
bling skills requiring power rely on this type of strength.
neck forward and back—Bring chin toward chest, then lift head backward with mouth closed.
This exercise stretches the neck.
neck look—Look hard to right and then to left. This exercise stretches the neck.
 xxx descriptions of tumbling terms and circuit exercises

neck hold—Drop ear to shoulder and hold. Move head forward and hold. Then move head
to other shoulder and hold. Repeat, moving head in opposite direction. This exercise
stretches the neck.
neck side to side—Reach head to one side, ear to shoulder, then repeat to other side. This
exercise stretches the neck.
needle kick walk—Step forward and reach downward with hands to mat as back leg swings
upward. Lift arms up as leg comes downward and steps forward to repeat motion on other
leg. Arms are by ears the entire time. May also be performed by reaching to a folded mat
and with steps in place. Using the mat requires less flexibility. This exercise stretches the
upper legs.
ninja turtle—Lie on back with legs piked overhead. Place hands in a bridgelike position.
Whip legs upward to a shoulder stand position. Continue by arching and pushing with
hands and arms to finish in a bridge. It is common to not lift the hips, which results in the
feet slamming into the mat. Look back at hands while pushing into the bridge. Tucking
the head may result in falling on the back.

a b c d

one-arm back handspring—A back handspring performed with one arm for support.
one-arm cartwheel—Performed like a cartwheel. It uses only one arm. You may place the
first arm down (near-arm cartwheel) or the second arm down (far-arm cartwheel) on the
floor. It’s common to get the feet and hands mixed up, especially when performing the
far-arm cartwheel.
one-arm walkover—A forward or backward walkover performed with one arm for support.
overhead leg lift—Lie on back, keeping it flat to the mat. Lift legs 6 inches (15 cm) off mat.
Pull legs overhead to touch mat above head. Return to starting position. Depending on
flexibility, legs might not actually touch the mat. Pulling the legs over the head develops
the lower abdominals and does not stress the hamstrings or lower back. This exercise
strengthens the abdominals.

pike—A shape bending the body

forward with legs straight. Must
have at most a 90-degree angle.
May be performed in a jump,
inverted, upright, seated, or in a
clear upright position.
 descriptions of tumbling terms and circuit exercises xxxi

pike forward roll—Start in a straight stand, then bend forward maintaining straight legs and
perform a forward roll from this position without ever bending the legs.

pike sit—A pike performed

while seated.

pike sit arm stretch—Sit with legs

straight in front of body. Reach
hands together behind body with
fingers pointing away from body.
Pull hips as far as possible from
hands. At this point rock or lift
legs into a V-sit for maximum
stretch. This exercise stretches
the midarms and upper body.

pike stretch—Sit with legs straight and together. Stretch upward and bend forward, fold-
ing body over legs and reaching for toes, which may be pointed or flexed. This exercise
stretches the hamstrings.
pike walk—Bend forward on all fours. Place legs in a pike position, lean shoulders forward
past hands, and drag or lift feet toward arms. Move hands forward and repeat action.
The straddle position tends to be easier. This exercise strengthens the forearms, wrists,
midarms, and upper body.

a b
 xxxii descriptions of tumbling terms and circuit exercises

planche—A position similar to the plank. The hands are placed on the floor, and the head
and shoulders are positioned ahead of the hands. It’s a landing error that often occurs in
landing the back handspring when strength in arms and shoulders is lacking.

plank—The beginning of
a push-up position. Torso
should be tight and straight.

plank hold—Hold the push-up position with straight arms and a tight body. This exercise
strengthens the forearms, wrists, midarms, and upper body.
plank hold marching hands—Assume a plank position with straight arms and tight body.
Lift one hand at a time as if marching. This exercise strengthens the forearms, wrists,
midarms, and upper body.
plank jump—Hold body in a tight push-up position and push through shoulders to leave
mat. You may also jump both hands and feet at the same time, but it is much more dif-
ficult. This exercise strengthens the forearms, wrists, midarms, and upper body.
plank walk up and down a mat—In push-up position with straight arms and tight body, step
one hand at a time onto a folded mat up, up; then step down one hand at a time down,
down. This exercise strengthens the forearms, wrists, midarms, and upper body.
point—When the foot is fully extended through the ankles and the toes are curled. It should
appear as a straight line from the top of the leg to the toes.
popcorn—Sit with legs tucked, balancing on buttocks with arms lightly around legs. Pop
open, extending arms sideward and legs straddled, then pull back to tuck, open, close.
This exercise strengthens the abdominals.

prone hip lift—Lie on front with

hands placed on mat beside
chest. Straighten arms and lean
forward with the majority of
weight on hands (similar to a
plank). Lift buttocks upward,
then slide tops of toes toward
hands. As the hips go higher,
a pike occurs. This exercise
strengthens the abdominals.

pronounced walk—Emphasize walking heel (toes point upward), ball (foot is flat), toe (up
on toes). This exercise stretches the lower legs.
push-off cartwheel—A cartwheel performed with a quick push from the floor mat, showing
flight from hands to feet.
 descriptions of tumbling terms and circuit exercises xxxiii

push-up—Support body on hands and feet with belly facing mat. Body is extended and
held straight. Bend arms to lower chest toward mat, then straighten arms, maintaining
a straight body position the entire time. This exercise strengthens the forearms, wrists,
midarms, and upper body.
push-up against wall—Stand 18 to 24 inches (45-60 cm) away from the wall. Put hands on
wall and bend and straighten arms, bringing chest close to wall during arm bend. This
exercise strengthens the forearms, wrists, midarms, and upper body.
push-up clap—Perform a push-up, but when straightening the arms, push off the floor to
clap hands. This exercise strengthens the forearms, wrists, midarms, and upper body.
push-up to head—Place legs on top of two folded mats or a block. Bend forward, placing
hands on floor mat. Lower top of head to lightly touch mat, then push to straighten arms.
This exercise strengthens the forearms, wrists, midarms, and upper body.

rear support—Support body

weight on hands and feet.
Keep body straight and back-
side facing mat, like a reverse
plank position.

rearward shoulder stretch—

Stand with back toward wall
an arm’s-length away. Place
hands on wall with fingers
up. Bend knees with hips
open, stretching shoulders.
This exercise stretches the
midarms and upper body.

retracted joggle—Place fingers behind neck. Retract head (like being hit with a pie in the
face). Lift head back and wiggle head to loosen neck. This exercise stretches the neck.
reverse butterfly—Lie on front with legs fully bent and soles of feet together. This exercise
stretches the upper legs.
rocking bridge—Lie on back and bend knees. Place hands on mat with fingers pointed to
feet. Push belly upward, lifting head off mat, then rock back and forth over feet and hands
while firmly planted to the mat. This exercise stretches the lower back.
 xxxiv descriptions of tumbling terms and circuit exercises

roll-back—The beginning of a backward roll. Begin in a squat stand with hands slightly
above the shoulders, palms upward facing the ceiling, and fingers pointing to direction
of travel. Practice rolling backward in a rounded position with the head tucked forward.
Hands are placed on the mat at the end of the roll-back. Palms are against mat with fingers
pointing toward starting location. There is no flipping of the hips.

a b

round-off—A variation of a cartwheel. The feet close

b together before landing. Often pre-
ceded by a run.

a b c

scale—A balance on one leg.

Other leg is extended backward
and the body may tilt slightly
forward to reach the leg higher.
Both legs are straight.
 descriptions of tumbling terms and circuit exercises xxxv

scissor hop—Hopping from foot to foot with straight legs, swinging either forward or
backward. This exercise strengthens the legs.
seal walk—Lie on front. Lift chest with straight arms and walk hands, dragging body in the
direction you choose. This exercise strengthens the midarms and upper body.
seal wrist stretch—Lie on front and push chest up on straightened arms. March hands,
turning them inward and outward. This exercise stretches and strengthens the forearms
and wrists.
seesaw—Place arms in a high posi-
tion by the ears. Legs are in lunge
position. Place hands in front of you
on the mat while kicking the back
leg upward. A push by the other leg
results in a three-quarter handstand
with split legs. Step back down on
the same forward leg, finishing in a
lunge with arms high by the ears.

short-person walk—Bend knees 90 degrees and walk. This exercise strengthens the legs.

shoulder press—Place hands together

on wall waist high. Step backward
with head between arms and press
shoulder angle open. This exercise
stretches the midarms and upper
body.

shoulder shift—The action used in a

front limber while in a handstand
with shoulders opened straight
in line with the body. As the body
begins to arch in its descent, it
pushes the shoulders open more in
order to maintain most of the sup-
port over upper back.
 xxxvi descriptions of tumbling terms and circuit exercises

shoulder shrug push-up—Lean against wall with straight arms and press in and out of shoul-
ders. This may also be performed in a plank position on floor. This exercise strengthens
the midarms and upper body.
shoulder stand—A balance on
the upper back with body as
straight as possible in vertical
position and toes pointing to the
ceiling. Assist by placing hands
on lower back and elbows on
mat for balance.

side bend—Stand with legs wider than shoulders. Place hand on hip of side that’s bending
and reach other arm above head. Bend sideways toward hand on hip. Repeat on other
side. Pulse for four counts, which are slight and gentle, then hold for four counts. The
pulses should not be forceful. This exercise stretches the abdominals.
side crunch—Lie on side of body, fully extended, with arm touching mat, fully extended.
Lift upper body, then lift lower body. A more difficult variation is to lift upper and lower
body together. This exercise strengthens the abdominals.

side scale—A balance element.

Lift a straight leg sideways while
supporting yourself on the other
straight leg. There may be a
sideward body tilt.

side lunge—Stand with legs wider than shoulder-width apart (straddle stand). Bend one
leg to a squat position while placing hands on mat in front of body, and stretch leg that
is straight. Repeat on other side. The knee should never bend over the toes or past 90
degrees. This exercise stretches the upper legs.
 descriptions of tumbling terms and circuit exercises xxxvii

side roll—A sideward motion.

Duck the shoulder under and
roll sideways to back and
onto knees. You may start
from a stand or from knees.
When first learning the skill,
start from the knees.

a b

single-leg hold—Lift one straight leg at horizontal in the forward, sideward, or backward
position. Body is held erect without any forward tilt. Hold for prescribed time with or
without supplementary support. This exercise strengthens the legs.

single-leg stand and sit—Start

in single-leg stand, holding
free leg straight and forward
at horizontal. Lower body to
a sit, performing a single-
leg squat. Used as an entry
into a backward roll. This is
used often when moving the
backward roll to the balance
beam.

single-leg squat—Hold one leg forward at horizontal. Bend other leg 90 degrees and then
straighten. You may need to hold on to a wall or stable device to assist with balance. This
exercise strengthens the legs.

single-leg step-out—After a skill, separate legs, landing one

foot at a time, with support predominantly on the first foot
to contact the mat; then step forward to other foot.

a b
 xxxviii descriptions of tumbling terms and circuit exercises

single straight-leg lift—Support body on knees and forearms in modified crawling position.
Lift one straight leg backward up and down. This exercise strengthens the legs.
sit and stand—Place a folded mat behind you. Sit on the mat and return to a stand. This
exercise strengthens the legs.
sit-back—The beginning of the back handspring and a drill performed against the wall
to reinforce the concept of transferring weight backward, arm swing, and hip opening.
Stand 12 to 18 inches (30-45 cm) away from wall with back facing wall and arms high. Act
as if sitting back into a chair. The wall catches the back; simultaneously the arms swing
forward and downward to contact wall. After this action, swing arms forward and upward
to contact wall above head while simultaneously straightening legs and opening hip angle,
thrusting hips away from wall. Upper back is still in contact with wall.

a b

sit-up—Lie on back with legs bent and feet flat on mat. Arms may be in your choice of
position (the higher the arms, the more difficult). Curl the body up, one vertebrate at a
time, to a seated position, and then return one vertebrate at a time. Do not bounce; use a
controlled movement. Do not place arms behind head because you do not want to encour-
age pulling on the neck. This exercise strengthens the abdominals.
sitting bicycle—Sit on edge of folded mat. Bicycle legs, bringing opposite elbow to knee.
This exercise strengthens the abdominals.

sitting reach—Sit on edge

of folded mat. Tuck legs
so they are fully bent
and reach to each side
with hands together. This
exercise strengthens the
abdominals.
 descriptions of tumbling terms and circuit exercises xxxix

slide roll—A drill for the forward roll.

Lie on front on top of two stacked mats.
Reach hands about 1 foot (30 cm) from
stacked mats onto the floor mat, causing
a hip bend of close to 90 degrees. Tuck
head forward so you can see stacked mats.
Bend arms while softly placing back of
head on floor mat and sliding hips for-
ward to produce a forward rolling action.

slow back handspring—Spot a student slowly through the basic body positions performed
during the execution of a back handspring. This provides a better understanding of the
body position changes that occur while performing a back handspring.

snap-down—A drill for back hand-

springs. The action produced
by having the legs together in
an archy handstand and swiftly
bringing them downward from
an inverted position with flight to
the feet as a result of a strong push
from the mat through the shoul-
ders. Hands are off the floor before
feet land. May be simplified by
having three-quarter handstand
performed on a folded mat.
a b

spider handstand (also called back-up handstand)—Stand with back against wall. Bend forward,
placing hands comfortably on mat. Walk feet up the wall (like a spider). Once the legs are
up, if you are strong enough, walk toward wall with hands to a more vertical position,
increasing strength in the handstand position. This exercise strengthens the forearms,
wrists, midarms, and upper body.

a b
 xl descriptions of tumbling terms and circuit exercises

spotting—Physically assisting with a skill.

springboard—A board used in gymnastics. It has springs under a nonslip-surface board
that allows you to achieve extra height. Only students with good body control should use
a springboard.

squat stand—A standing position

with legs fully bent.

squat thrust—Squat down, placing hands on mat in front of feet. Jump feet backward to
a push-up position, jump back to squat, and rise to a straight jump. A four-count move:
squat down, jump back, jump in, jump up. This exercise strengthens the legs.
squeeze ball—Take a soft ball (such as a Nerf ball) or clay and squeeze it using the hands.
This exercise strengthens the forearms and wrists.
standing pike stretch—Stand with feet together and reach toward floor. This exercise stretches
the hamstrings.
standing quadriceps stretch—Stand on one leg. Bend free leg toward buttocks and reach back
with hand to pull foot to buttocks. Place free knee behind support knee and hold. This
exercise stretches the upper legs.
standing straddle stretch—Stand with legs wider than shoulder-width apart. Reach to stretch
over one leg, then to middle between legs, and then to other leg. This exercise stretches
the upper legs.
stride split—A split position with straight legs (one forward and one backward).
standing wrist stretch—While standing, hold arm straight in front of body. Use opposite hand
to pull fingers up and down. This exercise stretches the forearms and wrists.
standing step pike stretch—Stand with legs together and straight. Walk hands 8 counts down
legs toward floor. Hold pike position 8 counts, then walk hands 8 times back up legs to
return to stand. This exercise stretches the hamstrings.
step-up—Using a folded mat, step up to the mat starting with right and then left foot, then
step back down to start again with right and then left foot. Perform the action quickly.
This exercise strengthens the legs.
straddle—A shape performed with legs straight to each side. It may or may not have piked
hips and may be performed in a jump, inverted, upright, seated, or in a clear upright
position.
 descriptions of tumbling terms and circuit exercises xli

straddle sit—Sit with legs straight

and apart.

straddle sit reach—Sit in a straddle and reach hands forward past knees on mat. Lift one
leg at a time or lift both legs at the same time. It is more difficult to do both legs. You may
hold or pulse. This exercise strengthens the legs.

straddle stand—Stand with legs

wider than hip-width apart. Often
used before a forward roll or
handstand and at the finish of
slower tumbling skills. Also a posi-
tion used in exercises.

straddle stand roll-back—Stand in a straddle and reach through legs to sit and roll back to
backward roll.
straddle stretch—Sit with legs straight and as wide apart as possible. Stretch upward and
reach to one side over leg, either with belly toward leg or side of body toward leg. Also
stretch to the middle between legs. This exercise stretches the upper legs.
 xlii descriptions of tumbling terms and circuit exercises

straddle walk—Bend forward on all fours. Place legs in straddle stand position, lean shoulders
forward past hands, and drag or lift feet toward arms. Move hands forward and repeat
action. The straddle position is often easier than the pike. This exercise strengthens the
forearms, wrists, midarms, and upper body.

a b

straight jump—A jump in a straight body position.

straight stand—The body is in a straight position, with but-

tocks and abdomen tight, feet together, and arms high by
the ears. Focus forward.

stride stand—A
standing posi-
tion where one
leg is forward
and one is back-
ward; both are
straight and on
mat.
 descriptions of tumbling terms and circuit exercises xliii

Superman—Lie on front and lift legs and chest off mat, arms preferably by ears, but easier
clasped behind head. May be performed as holds or pulses (small bounces). This exercise
strengthens the lower back.
Superman rock—Lie on front and lift legs and chest off mat, arms preferably by ears, but
easier clasped behind head. Rock forward and backward in arch position. This exercise
strengthens the lower back.
Superman walk—In an upright position, step forward, lifting other leg straight and backward
as opposite straight arm lifts forward. There is a slight lean forward with the torso. This
exercise strengthens the lower back.
supported log roll—Start in plank position with body tight. Lift one arm and rotate body
to a straight rear support. Body is tight with support on feet and hands and back toward
mat. Lift opposite arm to rotate back to plank position. You should be able to move in
the same direction and then repeat to opposite direction. This exercise strengthens the
forearms, wrists, midarms, and upper body.
switch-leg walkover—A variation of a walkover performed forward or backward with a switch
to the opposite split in the handstand phase.
switcheroo—Arms begin in a high position by the ears and legs are in lunge position.
Place hands on the mat while kicking back leg upward. Push with other leg, resulting in
three-quarter handstand with split legs. Then switch leg positions and step back down on
opposite leg, finishing in a lunge with arms high by ears.

a b

tabletop—Sit with legs bent and soles of feet contacting mat. Reach hands behind buttocks
and lift hips to support the body on all fours.
three-leg hop—On two hands and one foot, move by hopping the foot toward the hands
and then move the hands forward, alternating foot and hand movements. This exercise
strengthens the forearms, wrists, midarms, and upper body.
 xliv descriptions of tumbling terms and circuit exercises

three-quarter handstand—A hand-

stand position that doesn’t reach
vertical. It can be used as a drill
for developing leg kick and per-
formed onto a folded mat or an
8-inch mat.

three-quarter handstand hop—Kick to three-quarter handstand, push off hands, and do a

hop to land back on hands. Step out of three-quarter handstand and repeat. This exercise
strengthens the forearms, wrists, midarms, and upper body.
tic-toc—Begin executing a walkover in one direction. Just as the first foot starts to land,
reverse the direction.

tight arch—A body position that

is executed during the perfor-
mance of front and back hand-
springs that appears similar
to a Superman position, but
performed during upright and
inverted positions.

tight arch stand—A stand with feet shoulder-width apart, buttocks and abdominals tight,
upper back slightly arched with arms in high position by ears, and eyes focusing on hands.
triceps stretch I—Bring arm across chest and use opposite forearm to press arm to chest.
This exercise stretches the midarms and upper body.
triceps stretch II—Lift elbow up and behind head and place opposite hand on raised elbow
to stretch the triceps. Repeat on other side. This exercise stretches the midarms and upper
body.
 descriptions of tumbling terms and circuit exercises xlv

tripod—A balance skill performed on

the head and two hands placed in a
triangular pattern. Hands are placed
about a foot apart in a parallel line to
the head, producing a 90-degree bend
at the elbows. The body is balanced on
the hands and head with the knees on
the elbows.

trunk rotation—With hands on hips, rotate sideward, forward, to other side, and backward;
reverse the order of rotation. This exercise stretches the abdominals.
tuck—A body shape with a maximum 90-degree bend in the hips and knees. Knees are bent
tightly to chest. May be performed in a jump, inverted, upright, seated, or clear upright
position.
tuck headstand—A headstand with the legs tucked towards the chest, it is similar to the
tripod except the legs are together instead of apart and resting on the elbows.
tuck jump—A jump with the legs tucked with a maximum of 90-degree openings in the
hips and knees.
tuck and open—Lie on side and support upper body on forearm. Bottom leg is tucked and
top leg extended. Free arm is behind head. Contract body toward top leg as it bends
toward chest. Elbow of free arm contacts knee. Return to start. This exercise strengthens
the abdominals.

tuck and roll—From a tuck

sit, place same-side hand
on each knee. Roll back
with knees together and
return to starting position.
This is a good lower-back
stretch, and it works the
sit-up part of a forward
roll.

a b

tuck sit—A seated posi-

tion with legs bent toward
chest. Hip angle is closed.
 xlvi descriptions of tumbling terms and circuit exercises

Valdez—A back walkover initiated from a sitting position. The kicking leg is sometimes
extended. If the right leg is the kicking leg, the left hand is on the floor behind the body
pointing backward. The right arm starts parallel to the extended leg and swings upward
over the head and reaches backward toward the floor as the hips lift to a bridge with a
single leg up. That leg kicks over and the other leg pushes from the floor mat to perform
the back walkover.

a b

c d e

visual cues—Verbal and visual reminders used in focusing on elements of a skill. An example
is “watch legs pass over face in a roll.”
V-mat roll—Folded mats are placed in the shape of a V (one end closed and the other end
open about 15 inches (38 cm). Sit on the closed end of the mats. Tuck head forward and
begin rolling backward, placing head between mats and each hand on top of a folded
mat. Pull hips over the head using abdominal muscles. Land on the knees or feet between
the folded mats, or land straddled with feet on top of folded mats. This is a drill for the
backward roll that reduces stress to the head and neck.

a b
 descriptions of tumbling terms and circuit exercises xlvii

V-sit—Sit with hands behind you for

balance. Lift legs straight upward so
that the body and legs form the letter
V. if possible, lift arms sideward to
balance without hands. This exercise
strengthens the abdominals.

V-up—Lie on back and lift shoulders and head off mat. Lift legs straight off mat about 6
inches (15 cm). The most difficult variation is with arms by ears; by sides is easiest. Lift
upper and lower body to form the letter V, then return to hollow position. You may also
straddle legs in V-up position. This exercise strengthens the abdominals.
walking leg kick—Take steps by kicking front leg forward, sideward, or backward. This
exercise stretches the upper legs.
walk on heels—Walk only with heels touching the floor and toes pointing upward. This
exercise stretches the lower legs.
wall backbend—Stand two feet away from wall and face away from wall. Reach up and over
the head, reach back to wall with arms by ears, walk down the wall as far as possible, then
walk back up. To make this easier, place a folded mat against wall to shorten the distance
traveled. This exercise stretches the lower back.

a b

wall bridge kickover—Push up into a bridge with feet against a matted wall. Walk feet up
wall and kick with dominant leg while pushing off the wall with nondominant leg to finish
in a lunge.
wall sit—Stand with heels about 1 foot (30 cm) away from wall. Lean back against wall and
bend knees 90 degrees and hold. Knees should never bend forward of feet. This exercise
strengthens the legs.
 xlviii descriptions of tumbling terms and circuit exercises

wall squat—Stand with heels about 1 foot (30 cm) away from wall. Lean back against wall
and bend knees 90 degrees and then straighten. Knees should never bend forward of feet.
This exercise strengthens the legs.
warm-up—Exercises that raise the core body temperature and prepare the body for the
activities in the lesson. It should consist of at least 5 minutes of aerobic-type movement
followed by a general stretch. Warm-ups are important because warm muscles are looser
with better blood flow and therefore less prone to injuries and soreness.
washing machine—Clasp hands together with elbows down. Twist wrists back and forth.
This exercise stretches the forearms and wrists.
wrist circles—Put hands in soft fists and circle in both directions. This exercise stretches
the forearms and wrists.
wrist curl—May be performed with forearm facing up or down. Place forearm in opposite
hand, providing support. Holding a light weight, move wrist up and down. This exercise
strengthens the forearms and wrists.
wrist roller coaster—Clasp hands together. Hold forearms parallel to mat and make waving
motions with elbows, forearms, wrists, and hands in both directions. This exercise stretches
the forearms and wrists.
wrist stretch with wall—Lean at a 45-degree angle toward wall and place hands on wall with
straight arms, then walk hands inward and outward on wall. This stretches the forearms
and wrists.
Y-scale—A balance position. Stand on a straight leg and lift a bent leg sideways and grasp
the foot by reaching between the legs (same hand as foot). Straighten the leg sideways
and lift the free arm diagonally upward, forming the letter Y with the arm, lifted leg, and
support leg. A modification due to flexibility constraints puts the hand on the leg instead
of the foot.
 Circuit Exercises
for Flexibility and Strength

T his chart will help you ascertain what areas

of the body are enhanced through the per-
formance of a specific exercise and whether
Many of the muscle names may be unfamiliar
to you, but a couple of good sites to help famil-
iarize you with them are: http://homepage.smc.
that exercise increases flexibility or strength. edu/­wissmann_paul/anatomy1/1muscles.html
By understanding an exercise’s benefits, you and www.human-body-facts.com/human-body-
will be able to recognize similar exercises that muscle-diagram.html. An appreciation of the
may provide the same results. This allows you exercises used to develop needed strength and
to substitute an exercise in a circuit that may flexibility will help your students develop skill
better fit your facility or your students’ abilities. achievement more quickly.

Area worked Flexibility exercises Muscular strength exercises

Forearms and wrists Dryer Bridge
Many muscles, ligaments, and Kneeling wrist stretch Bridge with hopping legs
tendons work together in the fore- Seal walk Bridge push-up
arms, wrists, and hands. Tumbling Seal wrist stretch Bridge single-leg hold
presents unique situations for these Standing wrist stretch Bridge walk
soft tissues because of the support Washing machine Crab walk
and inversion that add pressure to Wrist circles Cross-leg lift
these areas. Some of the muscles Wrist roller coaster Dips between folded mats
that will need attention are pronator Wrist stretch with wall Donkey kick
teres, brachioradialis, flexor carpi Dowel roll
radialis, flexor carpi ulnaris, exten- Handstand march
sor carpi radialis brevis, extensor Handstand push-up
carpi radialis longus, anconeus, Handstand shrug
extensor digitorum, and extensor Hissy snake
carpi ulnaris. Inside-out
Modified push-up
Plank hold
Plank hold marching hands
Plank jump
Plank walk up and down a mat
Push-up
Push-up against wall
Push-up clap
Push-up to head
Seal walk
Spider handstand
(or back-up handstand)
Squeeze ball
Straddle or pike walk
Supported log roll
Three-leg hop
Three-quarter handstand hop
Wrist curl

(continued)

xlix
(continued)

Area worked Flexibility exercises Muscular strength exercises

Mid-arms and upper body Archy handstand Arm circles
Flexibility and strength in the shoul- Bent-body arm stretch Bear walk
ders and midarms are important Bridge Bridge
because inverted tumbling skills Bridge with hopping legs Bridge with hopping legs
are supported on the arms. The Bridge push-up Bridge push-up
muscles that need strengthening Bridge single-leg hold Bridge single-leg hold
are scalene, trapezius, deltoid, Bridge walk Bridge walk
pectoralis major, biceps brachii, Pike sit arm stretch Crab walk
brachialis, teres minor, teres major, Rearward shoulder stretch Crocodile crawl
triceps brachii, and latissimus dorsi. Shoulder press Cross-leg lift
Many of the exercises are also used Triceps stretch I Dips between folded mats
to strengthen the forearms and Triceps stretch II Donkey kick
wrists. Free straddle hold sit
Handstand march
Handstand push-up
Handstand shoulder shrug
Hissy snake
Inside-out
Modified push-up
Plank hold
Plank hold marching hands
Plank jump
Plank walk up and down a mat
Prone hip lift
Push-up
Push-up against wall
Push-up clap
Push-up to head
Seal walk
Shoulder shrug push-up
Spider handstand (or backup hand-
stand)
Straddle walk (or pike walk)
Supported log roll
Tabletop
Three-leg hop
Three-quarter handstand hop

l
 Area worked Flexibility exercises Muscular strength exercises
Lower legs Achilles stretch I Bunny hop
The lower legs are often stretched Achilles stretch II Candlestick jump
during the warm-up phase. Stretch Achilles stretch III Donkey kick
the ankles, calves, and shins before Achilles stretch IV Frog jump
running and jumping. At the end Ankle circles I Jump in all body positions
of class, you may want to stretch Ankle circles II Jump over folded mats
these areas again. Leg strength is Ankle walk Jump up and down to and from
important in all the tumbling skills. Elevator walk folded mats
Leg strength is used in most sports, Feet positions Kneeling lunge jump
so students are most likely to have Walk on heels Mountain climber
developed some leg strength in Pronounced walk Scissor hop
other activities. When students jump Short-person walk
and land, ensure they use proper Single-leg squat
technique. The muscles affected are Sit and stand
gastrocnemius, soleus, peroneus Squat thrust
longus, flexor digitorum longus, tibi- Step-up
alis anterior, peroneus brevis, and Walking leg kick
extensor digitorum longus. Wall sit
Wall squat
Upper legs Ankle walk Bunny hop
Upper-leg flexibility is important for Bounce, bounce, straighten Candlestick jump
every skill in tumbling. Each circuit Butterfly stretch Donkey kick
has stations that develop this flex- Crossed pike stretch Free straddle hold sit
ibility. Leg strength is important in Inchworm Frog jump
all the tumbling skills and in most Kneeling flexor stretch Jump in all body positions
sports, so your students are most Kneeling hamstring stretch Jump over folded mats
likely to have developed some leg Leg swing Jump up and down to and from
strength in other activities. When Modified hurdle stretch folded mats
students jump and land, ensure Needle kick walk Kneeling lunge jump
they use proper technique. The Pike stretch Lean-back
areas worked are vastus lateralis, Reverse butterfly Lower-leg lift
gracilis, adductor magnus, biceps Side lunge Mountain climber
femoris, semitendinosus, semimem- Standing pike stretch Scissor hop
branosus, tensor fasciae latae, ilio- Standing quadriceps stretch Short-person walk
psoas, pectineus, sartorius, adduc- Standing straddle stretch Single-leg hold
tor longus, rectus femoris, vastus Standing step pike stretch Single-leg squat
intermedius, and vastus medialis. Straddle stretch Single straight-leg lift
These encompass hamstrings, Walking leg kick Sit and stand
quadriceps, groin, and hip flexors. Squat thrust
Step-up
Straddle sit reach
Walking leg kick
Wall sit
Wall squat

(continued)

li
(continued)

Area worked Flexibility exercises Muscular strength exercises

Neck Neck forward and back In this book there are no specific
The neck muscles that need Neck look exercises for the strengthening of
stretching are omohyoid, sterno- Neck hold the neck, because most of the skills
hyoid, sternal head of sternoclei- Neck side to side are performed with little involvement
domastoid, semispinalis capitis, Retracted joggle from the neck. Here are some skills
splenius capitis, and sternoclei- that work the neck muscles:
domastoid. Stretching the neck is Headstand against wall
especially important when doing Tripod
forward and backward rolls. Headstand
Lower back Ankle walk Alternating Superman
When stretching the lower back, Big rock Log roll V-up
other areas are often affected. Many Bridge Superman
of these exercises also stretch the Bridge with hopping legs Superman rock
abdominals, quadriceps, ham- Cat and cow stretch Superman walk
strings, and flexors. Strengthening Flexor back stretch
the lower back will help in stabilizing Inside-out
the core during the beginning-level Kneeling backbend
skills. When students are ready Lower-back roll
to learn limbers and handsprings, Rocking bridge
they will need strong backs to ac- Wall backbend
complish skills. They will develop
internal and external obliques,
gluteus medius, gluteus minimus,
and gluteus maximus.
Abdominals Big rock Crunch
The torso is the axis of movement Bridge Curl-up bicycle
for many tumbling skills. It is impor- Bridge with hopping legs Curl-up climb
tant to ensure this area is stretched Cat and cow stretch Curl-up double-leg extension
and strengthened. All abdominal ex- Cross and stretch Curl-up leg circle
ercises should be performed with a Elephant swing Curl-up, single-leg press-out
flat lower back that is in contact with Inside-out Curl-up straddle cross
the mat. The head should be in a Kneeling backbend Hollow hold
neutral position and not strain to lift Mexican hat dance bridge Hollow hold side reach
the upper body. There should be no Rocking bridge Leg lift
neck pain or throwing of the head. Side bend Log roll V-up
If students have weak abdominal Trunk rotation Overhead leg lift
muscles, it may be necessary for Wall backbend Popcorn
them to support their upper bodies Prone hip lift
on their forearms and work only Side crunch
their lower abdominals until they are Sit-up
stronger. Many of these exercises Sitting bicycle
also stretch the back. The main Sitting reach
muscles developed are serratus Supported log roll
anterior, rectus abdominis, and Tuck and open
external obliques. V-sit
V-up

lii
 1
Preparing to Teach Tumbling

W ho are you? You may be a physical edu-

cation teacher, a student majoring in
physical education, an acrobatics teacher, a coach
your individual lesson plans and goals will make
your instruction more effective. The rubrics in the
appendix provide you with a tool for gauging the
teaching tumbling for cheerleading, or a teacher development of your students. Are you ready for
in a recreation program. In any case, teaching a fun, exciting class where students acquire new
and learning any new activity in the beginning tumbling skills? Let’s get started.
may seem like a huge undertaking, but with
some basic understanding of the environment
you create for your students and the use of this Safety
curriculum, you will find yourself providing a
Safety is an extremely important aspect of any
worthwhile exploration of physical movement in
tumbling program. Therefore, it must be your
an exciting learning format. Whether you have
primary concern when setting up your equip-
limited knowledge or want new ideas for teaching
ment. USA Gymnastics has a safety handbook
tumbling skills, using circuits is an effective way
(Gymnastics Risk Management, 2009 Edition)
for students to learn progressions and develop
that covers many aspects of safety, some of
strength and flexibility.
which are included in this section. Remember
As an educator, you must be concerned with the
to be careful of traffic patterns. I typically have
physical surroundings, equipment, organiza-
my students rotate in a clockwise manner. They
tion, and behaviors of students in your facility.
realize this quickly and then automatically know
Understanding why the circuits are designed the
how to rotate. Students rotate on a signal to keep
way they are and how to manipulate them to fit

1
 2 Tumbling Basics

from developing bottlenecks, so they are not

tempted to cause disturbances. Also, make sure
to maintain clearance from walls and doorways,
unless a wall is being used as a support for a
specific skill or exercise. Do not alter mats in
any way, and always use them for their intended
purposes.
You should keep records of any unusual
occurrences or injuries. If an injured student is
old enough, I let the student read the incident
report and sign it or add anything I may have
omitted. Keep these records for a very long
time. If a student has sustained an injury inside
or outside of your class, make sure the student
gives you a doctor’s note stating that he or she is
allowed to participate fully in your class.
For some reason kids love to dive onto their
heads. Remind your students that they must
always practice safe landing procedures, which
includes landing on their feet, to help prevent
injuries. Do not assume they know how to land.
Check to see that your students understand to
land first on the balls of the feet and then the
heels, not flat footed or on the toes. They need
to bend their knees a minimum of 45 degrees
on landings (many students will land with their
knees locked, which can result in serious injury).
They also need to maintain a hollow position  Figure 1.1    Proper landing position.
in the trunk (abdomen drawn in with the backs
slightly rounded). The trunk should be stable on
landings. (See figure 1.1.) Starting Your Class
Encourage your students to keep their eyes
Students entering the gym should not be allowed
open when performing skills. Many students
on the equipment until you have prepared them for
will close their eyes when they go upside down,
the day’s activity. Once everyone is assembled and
which can result in a lack of kinesthetic aware-
ready, every class should begin with a warm-up.
ness. Ask your students if they saw a body part,
This should consist of 5 to 10 minutes of aerobic-
the mat, or something else in the gym, if you
type movement, such as running, hopping, skip-
think their eyes were closed. This will help them
ping, jumping, dancing, jumping jacks, or any
to focus on maintaining visual awareness. Each
other high-energy movement that involves the
chapter contains references to some visual cues.
large muscle groups. Students need to raise their
Also stress the importance of keeping the tongue
core body temperatures so that their muscles are
inside the mouth during all skills. It’s common
prepared to respond efficiently. Students should
to stick the tongue out while concentrating on a
follow the aerobic warm-up with stretching of all
new skill, which can result in biting it.
the major muscle areas to prepare the body for
When teaching new tumbling skills, always
movement. Each circuit contains a suggestion for
remember to teach the basics first. Do not push
warming up your students.
the students to learn new skills too quickly. Take
In some of the warm-ups, you may want to play
your time and teach the skills in stages. Extra
a game or an activity. Vary the activities and be
matting is never a replacement for students’
creative to add excitement and enjoyment. There
readiness (USA Gymnastics 2009). Try to teach
are several activities, but here are a few:
skills on each side (left and right) so that stu-
dents develop equal strength and flexibility on • Stop and go. Use a locomotor skill like
both sides of the body. running, walking, skipping, hopping, crab
 preparing to teach tumbling 3

walking, bear crawling, or jumping that • Kneeling hamstring and flexor stretch.
you designate and demonstrate. Teach Students stand on one knee and place
respect for personal space and spatial the other leg straight out in front. As
awareness by having them move without they lean forward by bending the front
touching each other. When you say stop, leg in a kneeling lunge to stretch the
they must stop; this reinforces listening flexors, they say, “Hello.” As they bend
skills. over the straightened front leg to stretch
• Freeze dance. Play music; students may the hamstrings, they say, “Goodbye.”
dance or perform designated movements. • Late for school:
When the music stops, students freeze.
This provides many of same benefits as 1. Students are in a prone position (face-
stop and go. down). The alarm goes off late and they
have to get up quickly to dress, eat, and
• Warm-up for young children:
brush their teeth. Then they jog in place
• Students jump with bunny ears and to school.
stomp like kangaroos, which teaches
2. They get ready to cross the street. They
them the difference between landing
say, “Oh, my gosh, there’s a big truck!”
on the balls of the feet and landing flat
Run fast! Made it.
footed as well as landing light and land-
ing heavy. Repeat several times, getting 3. Still jogging, they say, “Oh, no, there’s
progressively faster. a banana peel!” They pretend to slip
and fall, get back up, and dust them-
• Drop to prone position (face-down on
selves off.
belly). They can hiss like snakes, working
the arms. You can use feelings here: Push 4. Keep jogging. They hear a warning bell
up and say, “I’m mad. Do you know why at school. “Hurry, run!” Get in a seat
I’m mad? I’m mad because it’s raining just before the late bell.
outside.” Go back to prone, push back 5. Continue with a stretch.
up. “I’m happy. Do you know why I’m
happy? Because I got a new umbrella.” I’ve seen many other games; if you can relate
Down, up. “I’m sad. Do you know why the games to what the students are studying in
I’m sad? I’m sad because I skinned my another class, it could serve as a reinforcement
knee and it hurts.” Down, up. “I’m all to their other studies.
better now because I have a cool neon After warm-up, take time at the beginning of
bandage that glows in the dark.” class to practice landing drills, such as jumping
forward, backward, and diagonally and jumping
• Straddle stretch. Ask students to give with turns of 90 to 360 degrees with safe body
you colors to paint each leg of their control and awareness. Discuss and practice
straddle and to touch their noses to the falling forward to a modified push-up position,
floor mat in the middle, then go side to backward stressing either a cradle position or
side with arms high to paint rainbows. reaching back with the hands turned inward
• Pike stretch. Ask students what they (not outward), and falling sideways to a side roll.
would like on a sandwich. Place each These are fun ways to learn how to fall safely.
sandwich item all the way down the
piece of bread (legs), then put the other
piece of bread (upper body) on top. This Spotting
is a pike position. They can then eat Sometimes it may be necessary to physically
their sandwiches. assist a student to safely and more accurately
• Tabletop. Ask students to put a pretend perform a skill. This is known as spotting the
bunny on their belly. They lift the bunny skill. Always be prepared for unusual occurrences
up by pushing to a tabletop. Wave to and protect the student’s head, neck, and back
the bunny by lifting one hand, then the first and then other body parts. Remember to
other. Now wave with each foot. Oh, stand where the student is most likely to need
bunny’s getting tired! Now rock over assistance, usually while inverted, or during
feet and shoulders and rock the bunny rolls when the student has pressure on the neck.
to sleep.
 4 Tumbling Basics

Understanding the mechanics and body positions

of the skill being taught will enable you to prepare
Mats and Equipment
for performance difficulties. Used in Circuits
When spotting, set the area you are teaching
in so that your back is never facing the class. While developing these circuits, I considered the
Generally, your legs should be a little wider than budgetary constraints that all teachers must be
shoulder-width apart for a good base of support. mindful of. Therefore, the circuits use basic mats
To protect your back, bend your knees when lift- and equipment. A matted surface will be needed
ing the student , and try to spot the student near under the circuits to provide a safe area. They
the body’s center of gravity, a point in the body may be unfolded mats, wrestling mats, cheer
where the weight is evenly dispersed. mats, tumbling strips, or a floor exercise area.
Spotting is a skill. If you are unsure about spot- To develop a more visually exciting environment,
ting, go to a local gymnastics club. Most coaches will you may want to use a contrasting color or a
work with you on your technique. Sometimes while variety of colors. Also, be vigilant about check-
spotting, you might accidentally touch a student ing all your mats for tears (students could catch
inappropriately (that is, on the chest, buttocks, or their feet or hands in them), condensation of the
crotch). Apologize quietly to reduce any embarrass- foam (whereby it loses its intended function or
ment and make sure to make any necessary adjust- shape), and breakage in the foam (which could
ments so that it does not happen again. Conversely, cause opportunities for an injury). Here are the
you may be struck by a student in an uncomfortable additional equipment requirements for perform-
spot; do not make an issue of the incident. ing all of the circuits in this book:

• Folding mats (figure 1.2a). These are used

as basic floor mats or folded for drills. They
are also referred to as panel mats. They are
firm and resilient and come in many colors
and sizes. The size used in the circuits is 6
feet wide, 12 feet long, and 1.25 to 2 inches
thick (~2 m by 3 m by 3 to 5 cm). They are
easy to store because they are stackable.
a

• Incline (cheese) mats (figure 1.2b). These

mats are shaped like cheese wedges (high
at one end and descending to about 1 inch
off the floor at the other end). They come
in many sizes and colors. This mat is used
for teaching many new skills because the
student is able to develop momentum and
has a different spatial landing, depending on
b whether the student is ascending or descend-
ing the mat. I prefer the larger size for bigger
students and one that folds for easy storage.
• Octagonal (also called barrel) mat (figure
1.2c). This mat is shaped like an octagon
and comes in many sizes and colors. Deter-
mine the size you need by the size of your
students. It’s used for rolling, back support,
and flexibility skills.

  Figure 1.2    Equipment used in the circuits for this

book include (a) folding mats, (b) incline or cheese
c mats, (c) octagon or barrel mats  (continued)
 preparing to teach tumbling 5

• Eight-inch skill cushion (figure 1.2d). This

soft mat is used for shock absorption on
landings of new skills. Typical size is 5 feet
wide by 10 feet long by 8 inches thick (1.5
feet by 2.4 feet by 20 cm).

• T-mat with incline mat (figure 1.2e). This

is a configuration of mats used in the front
handspring circuit. One or two folded mats
are placed vertically to form a single line;
another folded mat is placed perpendicu-
larly, forming the letter T; the incline mat
is then placed against the top of the T with
the higher end toward the T. This enables
the gymnast to run into a skill and perform
e it going downward.

• Equipment for dowel rolls (figure 1.2f).

Dowel rolls, the exercise, may also be
referred to as wrist rollers. You will need
to construct the equipment for dowel
rolls using about a 12- to 18-inch length
of a 1- to 1.5-inch (2.5-3.8 cm) dowel, 36
to 48 inches (91-122 cm) of heavy-grade
string, and 1.5 ounces (43 g) of weight.
Tie the weight to one end of the string; tie
the other end to the middle of the dowel.
You may need to add a staple on top of the
string if the string won’t remain stable. A
f student will be able to hold the dowel with
the string and weight between the hands.

• Springboard (figure 1.2g). A board used

for jumping. It has a nonslip surface with
springs underneath for additional bounce.
It is used for gaining height or momentum
and comes in various sizes.

Setting Up the Circuits

Your equipment and space may be a determining
g
factor in the way you are able to set up your sta-
tions in your circuit. I have the circuits organized
  Figure 1.2    (continued)  (d) 8-inch skill cushion
so that they form a 36- by 24-foot (11 by 7 m) rect-
mats, (e) T-mat with incline, (f) dowel rolls equip-
ment, and (g) spring board.
angle. I use 6- by 12-foot (2 by 3 m) folding mats
as my floor mat because this is probably more
common in most teaching environments. Some
of you may have the luxury of more space, but
 6 Tumbling Basics

if you have less space, then set up fewer circuits

by doing the strength and flexibility exercises
Using Rubrics
as a group and having the circuit consist of the As a teacher, you need to have some way of
drills and skills stations. Unfortunately, this will measuring your students’ success. Using rubrics
result in more students per station. The shape of allows you to evaluate not only how your students
your space may also change the way the circuit are performing but also whether there is a flaw
is formatted. Instead of a rectangle, you may find in how the skill is being introduced. Obviously,
it easier to set up four strips of mats parallel to if all your students are deficient in an area of
one another and assign the students to each strip skill performance, then as a teacher you need to
and rotate once they all have finished the circuits emphasize it more. By using this assessment tool,
on a strip of matting. All of the additional mats you will better understand which students are
are placed on the floor mats. I have tried to be ready to proceed to more difficult elements and
consistent within a skill by having the mats in the which students need more practice on the current
same places from circuit to circuit. In many of the skills and where their deficiencies lie. This will
circuits I have a strip of matting set up against allow you to develop your program to meet the
the wall to accommodate the exercise being per- needs of the students and provide a challenging
formed. In the figures for the circuits, a mat is environment to all of them. You will evaluate
depicted when it is essential to the safety of the your students in three areas: the performance of a
students. Typically, I make station cards indicat- required element, the quality of the performance,
ing the activities at that location. If I rely on the and class behavior. You will judge them based on
students to remember, it usually results in chaos. a four-point merit system. All the skill rubrics are
provided in appendix A.
Using the Circuits
Because class length differs among school sys-
Summary
tems, it will be up to you to determine how many By using the ideas presented in this book, you
times you are able to repeat a circuit. The general should feel more confident in introducing
idea is that you will spend about 10 minutes beginning tumbling skills to your students while
warming up your students. After this, you may developing their strength, coordination, balance,
spend a few minutes on proper landing tech- flexibility, power, and agility through an exciting
niques followed by the circuit of the day. Each and stimulating workout. Our goal is to help your
circuit takes about 13 to 15 minutes; you can students develop a lifestyle filled with enjoyment
shorten this by changing the number of repeti- and health.
tions or sets that you have your students perform. 1, 2, 3
Students will start at each of the stations in the
circuit so that there are two or three students Look at me
per activity. Each student performs the repeti- I’m as healthy
tions and numbers of sets each time through the As can be
circuit. The more times they can go through the
circuit, the better, because practice makes perfect.
Remember to allow a few minutes at the end of
class for a cool-down.
 2
Forward Rolls

T he forward roll is one of the first tumbling

skills you will teach your students. It is also
one of the most important skills for them to
Flexibility
• Neck flexibility is important for prevent-
ing injuries and developing the concept of
learn for their safety when doing any physical tucking the head toward the chest.
activities. If they are falling, knowing how to roll
• You should address wrist flexibility and
could prevent an injury from occurring. Forward
strength because students place some
rolls also develop students’ ability to know where
weight on their hands as they support
they are when they are upside down. When first
themselves going into rolls.
performing this skill, students will sometimes
become dizzy. This will pass as they become more • Flexibility in the lower back and ham-
proficient in their performance. strings is a must because students will
In a tumbling program, you want to incor- pass through compressed, piked positions
porate many strategies for developing healthy as they roll.
bodies by challenging the students to actively
participate in exercises, drills, and tumbling skills.
Strength
The forward roll reinforces concepts of forward • Leg strength is important for pushing
movement, rounding the body, and tucking the off the floor when initiating the roll and
head. While also developing balance and agility, especially for standing without hands at
students will strengthen their bodies and develop the completion of the forward roll.
many areas of flexibility.

7
 8 Tumbling Basics

• Arm strength is important when lowering • Single-leg step-out

the head toward the mat during the onset • Knee-out pose
of the roll.
• Pike sit (also turning to a flank hold)
• Abdominal strength is crucial when rolling
• Jump
up from the back to a sit before standing.

Basic Technique Cueing

Students start in a squat stand and place the While students are performing forward rolls, you
hands on the mat about 12 inches (30 cm) from can use some visual cues. You can tell students to
their feet. Students lift the hips upward and tuck look at the belly. If a student is having problems
the head between the feet and hands. As the arms with tucking the head, you can tell her you put a
bend, a push from the feet is necessary as they piece of candy in her belly button; if she doesn’t
straighten their legs. Students then bend the legs watch it, then you’re going to eat it. If the student
to a tuck as they roll from the back to a sit-up is older, put money in her belly button and take
and arrive in a squat stand. Using the hands to it if she doesn’t watch it.
aid in standing up is discouraged. They should It is important for students to keep their eyes
use hands on the mat to lower the head but not open during the roll and start developing the abil-
to push from the mat to stand. (See figure 2.1.) ity to spot their surroundings during their skills.
There are many ways to enter and exit a for- Once the roll is progressing, they should see their
ward roll to add creativity and excitement to your legs pass over their faces. As they stand, the focus
classes once students master the basic roll. Here should be forward.
are some examples: Here are some verbal cues you might need to
use:
Entries • Tuck head.
• Tuck • Lift hips.
• Straddle • Push from feet.
• Pike • Stay round.
• Lunge • Sit up using abdominal muscles.
• Scale (leads to a handstand forward roll) • Bend legs and reach forward to stand.
• Front support
• Jump
Safety and Spotting
Exits
• Tuck The greatest concern when performing a forward
roll is an injury to the neck caused by improper
• Straddle

a b c

  Figure 2.1    (a) The beginning of the forward roll, demonstrating hip lift and tucking of the head; (b) the push from the
feet and body position midway through the roll; (c) sitting up and tucking the legs for the conclusion of the forward roll.
 forward rolls 9

technique. This is why the first circuit does not

involve rolling forward onto the mat with force
Group Activities
from the legs. The goal is to teach the concept of Once your students have a good sense of forward
rolling from a less dynamic takeoff and to work rolls, you can choose some group activities for
on the flexibility and strength required for pro- them to perform. These skills reinforce con-
tecting the neck. cepts you have been teaching your students and
Some children may need assistance when enhance listening skills, ability to follow direc-
executing a forward roll. Since the roll travels tions, and sequencing skills:
forward, it is better if you stand to one side and
slightly ahead of the student. Check to make sure • Forward rolls in a row down the mat, either
the head is tucking as the student lifts the hips to like a ball (they’ll get dizzy) or standing up
initiate the roll. You may want to give the student in between rolls, will develop leg strength.
a tactile reinforcement by touching the back of • Forward roll to side roll to forward roll will
the head and tilting it forward. Once the head reinforce coordination.
is tucked, reach for the hips and gently pull the • Forward roll straight jump, forward roll tuck
student forward onto the back. Finally, cradle the jump, forward roll straddle jump, forward
neck to enable the student to sit up, followed by roll jump full turn will reinforce sequencing,
an assist in standing up. I find that more students coordination, and memory skills.
today may need assistance. Spotting, breaking the • Forward roll to straddle stand to forward
skill down into drills, and developing the strength roll tuck stand to forward roll to straddle
and flexibility will all contribute to safely acquir- stand will reinforce sequencing, coordina-
ing the skill. (See figure 2.2.) tion, and memory skills.
Here are some common errors to watch for in
forward rolls: • Combine Red Light, Green Light and Simon
Says. Students start on a line. Call out a type
• Not tucking the head, resulting in pos- of roll, such as lunge forward roll to step-
sibly injuring the neck or not rolling in a out. Those who perform it have progressed;
rounded position those who did not go back to the start line.
• Legs not staying in prescribed position, You may increase the difficulty by saying,
making it difficult to stand at the comple- “Simon says,” and then they would also
tion of the roll return to start if they rolled without Simon
saying to do so. The goal is to progress to a
• Not having enough leg and abdominal
predetermined line on the mat.
strength to perform the forward roll cor-
rectly • Create your own roll with various entries
and exits. Ask students how many they
• Rolling over a shoulder, causing a deviation
were able to create.
from a straight line

a b c

  Figure 2.2    (a) Tactile reinforcement of tucking head; (b) pulling hips into the roll; (c) helping student to stand.
 10 Tumbling Basics

Modifications and who have more difficulty with skill acquisition

should be able to see demonstrations well and be
Adaptations encouraged to ask questions if they don’t under-
stand the exercise being taught. Students will be
As a teacher, you want to encourage students to able to participate in many of the group activities
challenge their knowledge and physical capabili- by using an incline mat. They may have to break
ties concerning forward rolls, which will add to down the combinations in order to fit the roll on
their enjoyment of learning and pride in accom- the mat unless you have more than one incline
plishment. Students develop self-esteem through mat. Here are some other adaptations:
mastering and learning skills they hadn’t known
before. When students are more advanced, you • Do log rolls instead of forward rolls.
need to make the skill more challenging: • Do log rolls in a tucked position.
• Add a handstand before the roll (handstand • Keep legs in frog position when rolling
forward roll). over.
• Jump to a handstand forward roll. • Use hands to assist in getting off the back
• Add pirouettes in the handstand phase to a stand.
before rolling. • Place hands and head in a forward roll
• Introduce the dive forward roll (students position. Don’t roll over, but push with
need strength, great kinesthetic awareness, hands to return to a straight stand (work-
and understanding of rolling and jump- ing on tucking head and arm strength).
ing the legs and hips upward). If you are Also perform this activity from the alter-
unfamiliar with this skill, do not have your native starting positions and practice the
students try this. ending positions.
• Remember that upper-body support on
You also do not want to overwhelm students the forearms is allowable for all lower-
who need more opportunities to develop their abdominal exercises if a student is unable
skills. Always revert to previous lessons to find to keep the back flat to the floor.
a simpler form of the skill progression. Students

c i r c u i t

1
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 5 folded mats
• 1 octagonal mat
• 1 incline mat

Warm-Up
A warm-up is always necessary before you introduce the circuit. Since this may be the first
day of introducing your students to a tumbling warm-up, keep it basic. Here are some sug-
gestions:
• Walk on the heels to stretch the Achilles tendons.
• Walk on the toes with arms high, working the ankles.
• Jog lightly for 2 to 5 minutes to raise the heart rate.
• If they did a 2-minute jog, finish with 30 jumping jacks.
 forward rolls 11

• Perform neck holds.

• Perform straddle stretch; this exercise is reinforced in the circuit.
• Perform pike stretch; this exercise is reinforced in the circuit.
• Perform kneeling wrist stretch; this exercise is reinforced in the circuit.
• Perform tabletop (a held crab position; they may also rock over the shoulders and
feet).

Stations
1. Airplane scale. Hold for 10 seconds on each leg; do 3 times for each leg.
2. Wall sit. Perform while saying the alphabet backward.
3. Roll back to stand with or without folded mat. Do 10 times.
4. Pike stretch. Hold for 10 seconds; do 3 times.
5. Neck holds. Roll neck to one side, to the front, and to the other side, holding each
stretch for 1 second; do 10 times in each direction.
6. Barrel roll. Do 3 times.
7. Straddle stretch. Hold 10 seconds for each leg; do 3 times for each leg.
8. Sit-up. Do 3 sets of 10.
9. Straddle stand to tuck forward roll,down an incline mat. Do 3 times.
10. Straight jump from a folded mat to a safe landing position. Do 10 times.
11. Modified push-up. Do 3 sets of 10.
12. Slide roll from two folded mats. Do 3 times.
13. Knee roll from folded mat. Do 3 times.
14. Kneeling wrist stretch. Hold palms flat and flipped, 10 seconds each way; do 3 times.

No matting

4. Pike stretch 5. Neck holds 6. Barrel roll 7. Straddle 8. Sit-up

stretch

9. Straddle stand to
3. Roll back to tuck forward roll
stand

No
Wall No matting
matting

10. Straight jump

from a folded
2. Wall sit mat
14. Kneeling 13. Knee roll 12. Slide roll
wrist
1. Airplane stretch
scale
11. Modified
push-up

No matting

E5774/Ortiz/Floor 2.1/453279/Tammy P/R4-alw

 12 Tumbling Basics

Cool-Down
About 3 to 5 minutes before class ends, perform a cool-down with your students. It will
decrease soreness and lower heart rates. It will also calm down students before returning
to their academic classrooms or their parents.
• Perform standing straddle stretch.
• Perform bounce, bounce, straighten.
• Perform neck forward and back stretch.
• Perform triceps stretch I.

c i r c u i t

2
Equipment
• Floor mats (determined by your individual situation, as discussed in chapter 1)
• 5 folded mats
• 1 octagonal mat
• 1 incline mat

Warm-Up
Since most students are relatively new to tumbling skills, the warm-up will remain simple
and reinforce the skills introduced in the circuits.
• Perform pronounced walk.
• Perform short-person walk.
• Jog.
• Skip, reinforcing step, hop, step, hop.
• Perform neck forward and back.
• Perform straddle stretch.
• Perform standing pike stretch.
• Perform seal walk in place.
• Perform tabletop, rocking over shoulders and feet.

Stations
1. Side scale. Hold for 10 seconds on each leg; do 3 times for each leg.
2. Jump to designated spots. Continue until “rotate” is called.
3. Sit and stand. Do 10 times.
4. Standing pike stretch. Stretch forward and touch the toes and hold for 10 seconds;
do 3 times.
5. Neck forward and back. Roll neck forward and hold for 10 seconds, roll neck back-
ward and hold for 10 seconds; do 3 times.
6. Barrel roll. Do 3 times.
7. Butterfly stretch. Hold for 10 seconds; do 3 times.
8. Crunch. Do 3 sets of 10.
9. Tuck stand to forward roll down incline mat. Do 3 times.
10. Tuck jump from a folded mat to a safe landing. Do 10 times.
 forward rolls 13

11. Arm circles. Rotate arms forward and backward.

12. Slide roll from two folded mats. Do 3 times.
13. Knee roll from a folded mat. Do 3 times.
14. Seal walk. Do 3 sets of 10 steps.

Cool-Down
• Perform standing straddle stretch.
• Perform standing step pike stretch.
• Perform neck hold.
• Perform triceps stretch II.

No matting

4. Standing pike 5. Neck forward 6. Barrel roll 7. Butterfly 8. Crunch

stretch and back stretch

9. Tuck stand to
forward roll
3. Sit and stand

No
Wall No matting
matting

10. Tuck jump from

a folded mat
2. Jump to
designated 14. Seal 13. Knee roll from 12. Slide roll from
spots walk a folded mat two folded mats

1. Side scale
11. Arm circles

No matting

E5774/Ortiz/Floor 2.2/453280/Tammy P/R4-alw

c i r c u i t

3
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 3 folded mats
• 1 octagonal mat
• 1 incline mat
• 1 8" mat skill cushion, if wall is not matted
 14 Tumbling Basics

Warm-Up
• Perform Achilles stretch III.
• Perform elevator walk.
• Jog.
• Perform galloping with each leg leading the movement.
• Perform neck side to side.
• Perform modified hurdle stretch.
• Perform inchworm.
• Perform wrist roller coaster.

Stations
1. Spider handstand against a wall. Hold each handstand for 10 seconds; do 3 times.
2. Donkey kick. Perform donkey kicks until it is time to rotate.
3. Forward roll. Do 5 times.
4. Inchworm. Do 5 times.
5. Neck side to side. Stretch your ear toward your shoulder for 10 seconds on each
side; do 3 times for each side.
6. Barrel roll with a run and jump entry. Do 3 times.
7. Side lunge. Hold a side lunge for 10 seconds; do 3 times on each leg.
8. Curl-up climb. Climb an imaginary rope with your hands; do 3 sets of 10.
9. Straddle roll to straddle stand down incline mat.
10. Straddle jump from folded mat to a safe landing. Do 10 times.

No matting

4. Inchworm 5. Neck 6. Barrel roll with a run 7. Side 8. Curl-up climb

side to and jump lunge
side entry
9. Straddle roll
to straddle
stand
3. Forward roll

No
Wall No matting
matting
2. Donkey kick

10. Straddle jump

14. Wrist 13. Tuck jump 12. Slide roll to

8” 1. Spider roller and straddle a straight jump
handstand coaster jump

11. V-sit

No matting

E5774/Ortiz/Floor 2.3/453281/Tammy P/R4-alw

 forward rolls 15

11. V-sit. Hold for 10 seconds; do 3 times.

12. Slide roll from 2 folded mats to a straight jump. Do 3 times.
13. Tuck jump and straddle jump. Perform each jump 3 times.
14. Wrist roller coaster. Perform 10 each way.

Cool-Down
• Perform side lunge.
• Perform pike stretch.
• Perform neck forward and back while seated.
• Perform pike sit arm stretch.

c i r c u i t

4
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 1 folded mat
• 1 octagonal mat
• 1 incline mat

Warm-Up
• Perform Achilles stretch IV.
• Perform jumping in place 10 times, forward then backward 10 times, side to side 10
times, jump and twist 10 times.
• Perform hopping on each foot 10 times.
• Perform neck holds.
• Perform butterfly.
• Perform standing step pike stretch.
• Perform washing machine and dryer.
• Perform tabletop first; then hold one leg up straight and place it down. Repeat on
other leg.

Stations
1. Seated cross-legged lift. Hold for 10 seconds; do 3 times.
2. Tuck jump. Perform 3 sets of 10 jumps.
3. Straddle roll to straddle stand. Do 5 times.
4. Standing pike stretch. Walk your hands up and down your legs 10 times.
5. Neck holds. Roll neck to one side, to the front, and to the other side, holding each
stretch for 1 second; do 10 times in each direction.
6. Run, jump, barrel roll. Do 5 times.
7. Straddle stretch. Hold for 10 seconds; do 3 times.
8. Curl-up bicycle. Do 3 sets of 10 bicycle legs for each leg.
9. Forward roll, tuck jump, forward roll, tuck jump. Do 3 times.
10. Jump half turn from folded mat to safe landing. Do 10 times.
 16 Tumbling Basics

11. Modified push-up. Do 3 sets of 10.

12. Jump from floor mat to forward roll down incline mat. Do 5 times.
13. Lunge forward roll to standing. Do 5 times.
14. Squeeze a soft rubber or Nerf-like ball. Squeeze ball 10 times in each hand; do 3
sets.
15. Prone hip lift. From a prone position with your hands by your chest (similar to a
plank), slide the tops of your toes toward your head and lift your hips; do 10 times.

Cool-Down
• Perform standing straddle stretch.
• Perform modified hurdle stretch.
• Perform neck looks. Look hard to the right and then to the left.
• Perform wrist roller coaster.

No matting

5. Neck 6. Run, jump, barrel 7. Straddle 8. Curl-up 9. Forward roll,

holds roll stretch bicycle tuck jump,
forward roll,
tuck jump

4. Standing pike 10. Jump half

stretch turn

3. Straddle roll to No
Wall straddle stand No matting
matting
11. Modified
push-up

2. Tuck jump
15. Prone 14. Squeeze a 13. Lunge 12. Jump to forward
hip lift soft rubber or forward roll roll down incline mat
Nerf-like ball to standing

1. Seated cross-
legged lift

No matting

E5774/Ortiz/Floor 2.4/453282/Tammy P/R4-alw

 forward rolls 17

c i r c u i t

5
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 1 folded mat
• 1 octagonal mat
• 1 incline mat

Warm-Up
• Perform ankle circles II. Do 10 times each way.
• Perform Achilles stretch III.
• Crawl forward.
• Perform bear crawl forward.
• Perform jumping jacks in a circle. Do 5 times each direction.
• Perform neck hold.
• Perform straddle stretch.
• Perform standing step pike stretch.
• Perform standing wrist stretch.
• Perform tabletop, then hold one leg straight up.

Stations
1. Tripod. Do 3 for 10 seconds each.
2. Straddle jump. Do 3 sets of 10.
3. Pike roll to straddle stand. Do 5 times.
4. Straddle walk. Do 3 sets of 10.
5. Neck forward and back. Roll neck forward and hold for 10 seconds, roll neck back-
ward and hold for 10 seconds; do 3 times.
6. Run, jump, barrel roll. Do 5 times.
7. Side lunge. Perform a side lunge and hold for 10 seconds on each leg; do 3 times for
each leg.
8. Curl-up straddle cross. Do 3 sets of 10 on each side.
9. Forward roll, straddle jump, forward roll, straddle jump. Do 3 times.
10. Straight jump. Jump from folded mat, land on feet, fall forward to plank; do 10 times.
11. Arm circles. Do 30 forward and 30 backward.
12. Jump from mat, forward roll down incline mat. Do 5 times.
13. Lunge roll to step out. Do 5 times.
14. Dowel roll. Roll a dowel in your hands 10 times in each direction; do 3 sets.
15. Prone hip lift into forward roll. From a prone position, slide the tops of your feet toward
your head, lifting the hips upward; tuck head and roll to stand. Do 5 times.
 18 Tumbling Basics

Cool-Down
• Perform standing straddle stretch.
• Perform bounce, bounce, straighten 3 times.
• Perform neck forward and back.
• Perform wrist circles each direction.

No matting

5. Neck forward 6. Run, jump, 7. Side 8. Curl-up 9. Forward roll,

and back barrel lunge straddle straddle jump,
roll cross forward roll,
straddle jump

4. Straddle walk 10. Straight jump,

fall forward to
plank

3. Pike roll to No
Wall straddle stand No matting
matting
11. Arm circles

2. Straddle jump 12. Jump, forward

15. Prone hip lift 14. Dowel roll 13. Lunge roll roll down incline
into forward to step out mat
roll

1. Tripod

No matting

E5774/Ortiz/Floor 2.5/453283/Tammy P/R4-kh

c i r c u i t

6
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 3 folded mats
• 1 octagonal mat
• 1 incline mat
• 1 springboard if available
 forward rolls 19

Warm-Up
• Perform ankle circle I.
• Perform Achilles stretch I.
• Perform stop and go.
• Perform neck forward and back.
• Perform modified hurdle stretch.
• Perform pike stretch.
• Perform wrist stretch with wall.
• Perform tabletop, hopping from one foot to the other.

Stations
1. Tripod or tucked headstand. Hold for 10 seconds; do 3 times.
2. Jump half turn each direction. Do 10 times.
3. Pike forward roll to pike sit, quarter turn to flank hold. Do 5 times.
4. Pike walk. Do 3 sets of 10.
5. Neck side to side. Stretch your ear toward your shoulder for 10 seconds on each
side; do 3 times for each side.
6. Run, jump, barrel roll. Do 5 times.
7. Butterfly stretch. Hold the stretch for 10 seconds; do 3 times.
8. Curl-up, leg circle. Do 3 sets of 10 each way.
9. Forward roll, tuck jump, forward roll, straddle jump. Do 3 times.

No matting

5. Neck side 6. Run, jump, barrel 7. Butterfly 8. Curl-up, 9. Forward roll, tuck
to side roll stretch leg jump, forward roll,
circle straddle jump
10. Straight jump
to forward roll
4. Pike walk

3. Pike forward
roll to pike sit, 11. Dips between
folded mats No
Wall quarter turn to No matting
matting
flank hold

2. Jump
half turn 15. Prone hip 14. Washing 13. Scale, forward
lift, forward machine and roll to knee-out
roll to straddle dryer pose 12. Jump forward roll
1. Tripod or stand
tucked
headstand

No matting

E5774/Ortiz/Floor 2.6/453284/Tammy P/R4-alw

 20 Tumbling Basics

10. Straight jump to forward roll. Jump from folded mat, land on feet, and do forward roll;
do 10 times.
11. Dips between folded mats. Do 3 sets of 10.
12. Jump forward roll from springboard down incline mat. Do 5 times.
13. Scale, forward roll to knee-out position, pose. Do 5 times.
14. Wrists. Do washing machine and dryer 10 times each.
15. Prone hip lift, forward roll to straddle stand. From a prone position, slide the tops of
your toes toward your head, lifting your hips, and perform a forward roll to a straddle
stand; do 5 times.

Cool-Down
• Perform side lunge to each side.
• Perform cross pike stretch.
• Perform retracted joggles.
• Perform kneeling wrist stretch.
 3
Backward Rolls

T he backward roll is more difficult for students

to learn than the forward roll, even though
technique-wise the body passes through the same
• Wrist work is necessary for placing hands
back in the proper position and then push-
ing with them.
positions. You may decide to teach a cartwheel
first, depending on your students’ strengths. Strength
When you teach the backward roll, your first • Leg strength is necessary for standing up
concern must be the safety of the neck. The stu- at the end of the roll.
dents need to have enough arm strength to take • Arm strength is crucial for pushing the
the pressure off of their necks. The backward head off the floor.
roll develops strength in the entire body as well
• Abdominal strength is necessary for pull-
as kinesthetic awareness. Following are areas of
ing the legs up and over the head.
flexibility and strength your students will acquire
while learning backward rolls:
Flexibility Basic Technique
• Neck flexibility is necessary for avoiding
Students begin in a squat stand. They may use
injury to the neck.
their hands in front of them for balance until they
• Flexibility in the hamstrings and lower are ready to perform the backward roll. Once
back is important while passing through they are ready to begin, they will keep the head
compressed positions. tucked to the chest, maintain a rounded back, and

21
 22 Tumbling Basics

bring the hands above the shoulders, as if they are first and then look in the direction in which they
carrying a pizza (“pizza hands” with bent arms). initiated the roll.
They roll backward by dropping the buttocks to Here are some verbal cues you might need to
the floor and bringing the legs up over the head. use while students are performing backward rolls:
Pushing must begin with the hands and arms
just before the feet contact the floor. They should • Roll legs up and over the head.
finish in a squat stand. (See figure 3.1.) • Keep your back loose and flexible to round
As with the forward roll, you may use multiple your roll.
entries and exits once your class has mastered a • Push with arms to get your head off the
basic backward roll. Here are examples: floor and reduce pressure on the neck.
Entries • Use a little momentum to help with roll-
• Tuck ing over.
• Straddle • Use pizza hands and place them on the
floor by the ears.
• Single-leg sit
• Pike
Safety and Spotting
Exits
• Tuck The backward roll is a difficult skill because of the
neck, especially in young children. In proportion
• Straddle to the rest of the body, a child’s head is larger than
• Knee scale that of an adult; therefore, a greater push off the
• Pike floor is required in order for the child to clear the
• Scale head and not injure the neck.
As a teacher, you must ensure that students
• Plank have enough abdominal strength to lift the hips
overhead and enough arm strength to push the
Cueing head off the mat. This will relieve the pressure
from the neck. One of the skills in the circuit,
When performing the backward roll, students introduced by Rick Feeney (1990), involves plac-
should look at the belly as they roll backward. ing the mats in a V-formation for the backward
This will aid in keeping the head tucked in and roll. It serves several purposes: It protects the
the back rounded to help diffuse the possibility of neck from injury, teaches the student how to roll
head or back injuries. While they are rolling over, in a straight line, and teaches how to push with
tell your students to see their legs passing over the hands and arms. Do not rush to have students
their faces. This will help them roll in a straighter perform the backward roll independently on flat
line. Upon landing, they should see their hands mats until you have ascertained their readiness.

a b c

  Figure 3.1    (a) The beginning of a backward roll, with head tucked and hands in pizza hands position; (b) during the
roll, placing hands on the mat and starting to lift the hips over the head; (c) finish, pushing body to an upright position.
 backward rolls 23

When they perform this skill on a flat surface, be • Backward rolls in a row down the mat,
prepared to spot by lifting the hips up and over, either like a ball (they’ll get dizzy) or stand-
consciously keeping pressure off the neck. The ing up in between rolls.
backward roll is a great skill for your students to • Forward roll to straight jump with half
learn because it helps them fall safely and helps turn, backward roll to straight jump with
them develop strength and agility. half turn. Any variety of jumping positions
Spotting a backward roll takes a little more may be used.
practice than spotting a forward roll. Have a
• Combination of red light, green light and
student start in a squat stand. Next, make sure
Simon says. Students start on a line. You
the chin is tucked forward and the hands are by
call out a type of roll, such as tuck back-
the shoulders with palms facing the ceiling. You
ward roll to step-out. Those who perform it
should stand slightly behind and to the side of
have progressed; those who did not go back
the student. As the student rolls backward, be
to the start line. You may increase the diffi-
prepared to reach in and grab the hips to lift their
culty by saying, “Simon says.” They return
body up and over to the feet, keeping the pres-
to the start if they rolled without Simon
sure off the head and neck. Follow through to the
saying to do so. The goal is to progress to
completion of the element. Spot the student until
a predetermined line on the mat.
she has a good understanding of hand placement
and how to push with the hands to avoid a neck • Create your own roll with various entries
injury. (See figure 3.2.) and exits. Ask students how many they
Here are some common errors you will need to were able to create.
watch for while students perform backward rolls:

• Rolling over one shoulder, possibly injur- Modifications and

ing the neck Adaptations
• Lack of push or uneven push with hands
Challenging more advanced students during
• Failure to stay round
backward rolls is an excellent time to start work-
• Lack of control with legs ing on their strength development for more dif-
• Landing errors ficult skills that you want them to learn later in
the curriculum. One of the best skills for training
Group Activities their strength is the back extension roll. Students
begin by executing backward rolls to a three-
Once your students have a good sense of back- quarter handstand. After they are able to master
ward rolls, here are some group activities you may this skill with control, introduce a backward roll
choose to have your students perform: to handstand (back extension roll). When this

a b

  Figure 3.2    (a) Ensuring the student starts in correct position; (b) lifting hips to ease pressure on the neck and
helping to complete roll.
 24 Tumbling Basics

becomes easy, the next step is to perform it with entries and exits by using an incline mat. If they
straight arms. The student rolls backward with are unable to perform the roll itself, then have
arms in a high position and palms facing the them perform the entry into the roll and the
ceiling with fingers pointing toward one another. finish. If a student lacks the strength to push from
The hip opening to handstand is very early and the floor into the end position, add a folded mat
quick, and straight body positioning is a must. and let the student try to push off the folded mat.
Once a student masters either technique for the The folded mat will raise the body upward, aid in
back extension roll, you can add a challenge by arriving to the desired finish position, and help
introducing the handstand pirouette. Here are develop strength and balance. The student is able
some other modifications: to have fun in creating a favorite entry and exit
while developing skills in a less repetitive fashion.
• Backward roll to three-quarter handstand Here are some adaptations:
• Back extension roll
• Practice only entries into the backward
• Back extension roll with straight arms
roll.
• Back extension roll with pirouette
• Practice only exits from the backward roll.
As with the forward roll, students needing • Use the V-mats or incline mats to aid in the
more time and repetitions for mastering the performance of the actual roll while work-
backward roll can enjoy practicing the various ing on the alternative entries and exits.

c i r c u i t

1
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 3 folded mats
• 1 octagonal mat
• 1 incline mat

Warm-Up
• Walk backward on heels, stretching the Achilles.
• Walk on toes with arms high.
• Jog forward, backward, and sideways.
• Perform neck look. Look to the side and hold for 10 seconds.
• Perform straddle stretch.
• Perform pike stretch.
• Perform kneeling wrist stretch.
• Perform tabletop. Lift one straight leg up and the opposite hand up, balance for 5
seconds, and repeat with other leg and hand.

Stations
1. Single-leg hold. Hold one leg horizontal in front of body for 10 seconds; do 3 times
for each leg.
2. Wall squat. Slide from a standing position to a squat and hold for 10 seconds; do 3
times.
3. Butterfly stretch. Hold for 10 seconds; do 3 times.
 backward rolls 25

4. Roll-back. Starting in a tuck sit position, roll backward and place hands in the back-
ward roll position; do 10 times.
5. Neck holds. Roll neck to the side, forward, and other side, holding each stretch for 1
second; do 10 times each way.
6. Backward barrel roll. Arch back as you roll over the barrel and work on straight-arm
support and using abdominal strength to pull legs over; do 5 times.
7. Curl-up, single-leg press-out. Do 3 sets of 10 for each leg.
8. Backward roll to frog stand. Begin by sitting on an incline mat; do 5 times.
9. Backward straight jump. Jump from a folded mat backward to a safe landing posi-
tion; do 10 times.
10. Arm circles. Do 30 forward and backward.
11. Backward roll to knees. Start by sitting on the closed end of a V-mat with hands on
the mat and head in the middle of the mats; do 5 times.
12. Seal walk. Do 3 reps of 10 steps.

Cool-Down
• Perform standing straddle stretch.
• Perform bounce, bounce, straighten.
• Perform neck forward and back.
• Perform triceps stretch I.

No matting

3. Butterfly 4. Roll-back 5. Neck holds 6. Backward barrel 7. Curl-up,

stretch roll single-leg
press-out

8. Backward roll
to frog stand

2. Wall squat No
Wall No matting
matting

9. Backward
12. Seal walk 11. Backward 10. Arm circles
straight jump
roll to knees
1. Single-leg
hold

No matting

E5774/Ortiz/Floor 3.1/453291/Tammy P/R3-alw

 26 Tumbling Basics

c i r c u i t

2
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 5 folded mats
• 1 octagonal mat
• 1 incline mat

Warm-Up
• Perform pronounced walk.
• Perform short-person walk backward.
• Jog and skip backward, then finish jogging and skipping forward.
• Perform neck forward and back.
• Perform side lunge.
• Perform standing pike stretch.
• Perform seal walk in place.
• Perform tabletop, rocking over shoulders and feet.

Stations
1. Side scale. Hold for 10 seconds; do 3 times on each leg.
2. Straddle sit reach. Reach forward past knees, lift each leg one at a time, and hold for
10 seconds; do 3 times.
3. Straddle stretch. Stretch to the side, middle, and other side, holding each stretch for
10 seconds; do 3 times for each position.
4. Straddle stand roll-back. Stand in a straddle and reach through legs to sit and roll
back to backward roll hand placement; do 10 times.
5. Neck looks. Do 3 times on each side.
6. Backward barrel roll to straddle stand. Arch back over the octagonal mat, place
hands on the floor with straight arms, and pull legs over to finish in straddle stand; do
3 times.
7. Curl-up with double-leg extension. Support yourself on elbows and extend legs from
tucked to straight and hold for 3 seconds; do 10 times.
8. Backward roll to straddle stand. Begin by sitting on an incline mat; repeat 5 times.
9. Backward tuck jump. Jump backward from a folded mat to a safe landing position;
do 10 times.
10. Push-up to head. Place legs up on two folded mats, bend upper body forward to
place hands on floor mat, raise and lower the head to the floor mat by performing a
push-up action with the arms; do 10 times.
11. Backward roll to stand. Use a V-mat; do 5 times.
12. Washing machine and dryer. Do 10 for each wrist; repeat 3 times.

Cool-Down
• Perform butterfly.
• Perform standing pike step stretch.
• Perform neck hold.
• Perform triceps II stretch.
 backward rolls 27

No matting

3. Straddle 4. Straddle 5. Neck looks 6. Backward barrel roll 7. Curl-up with

stretch stand to straddle double-leg
roll-back stand extension

8. Backward roll
to straddle
stand

2. Straddle sit No
Wall reach No matting
matting

9. Backward
12. Washing 11. Backward 10. Push-up
tuck jump
machine roll to stand to head
1. Side scale and dryer

No matting

E5774/Ortiz/Floor 3.2/453292/Tammy P/R5-alw

c i r c u i t

3
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 3 folded mats
• 1 octagonal mat
• 1 incline mat

Warm-Up
• Perform Achilles stretch III.
• Perform elevator walk backward.
• Jog.
• Gallop backward with each leg leading the movement.
• Perform neck side to side.
• Perform modified hurdle stretch.
• Perform inchworm.
• Perform washing machine and dryer.
 28 Tumbling Basics

Stations
1. Y-scale. Hold for 10 seconds on each leg; do 3 times.
2. Jump to numbers. Jump to numbers written in chalk, counting by 1s, 2s, 3s, and so
on until it’s time to rotate.
3. Side lunge. Hold for 10 seconds on each leg; do 3 times.
4. Single-leg squat. Holding the free leg horizontally in front of you, sit and roll back,
working on proper hand placement; do 10 times each leg.
5. Neck forward and back. Stretch the neck forward and back, holding for 10 seconds
in each direction; do 3 times.
6. Backward barrel roll to straddle stand. Do 5 times.
7. Curl-up with straddle legs. Supporting yourself on your forearms, put your legs into a
straddle position, and then cross them 10 times; do 3 reps.
8. Backward roll to squat. Begin sitting on incline mat and finish in a squat position; do
5 times.
9. Backward straddle jump. Jump backward from folded mat to a safe landing position;
do 10 times.
10. Plank hold. Hold for 30 seconds.
11. Backward roll to straddle stand. Use a V-mat; do 5 times.
12. Wrist roller coaster. Do 3 sets of 10 each way.

Cool-Down
• Perform standing straddle stretch.
• Perform pike stretch.
• Perform neck hold.
• Perform pike sit arm stretch.

No matting

3. Side 4. Single-leg 5. Neck 6. Backward barrel roll 7. Curl-up with

lunge squat forward to straddle straddle
and back stand legs

8. Backward roll
to squat

2. Jump to No
Wall numbers No matting
matting

9. Backward
12. Wrist roller 11. Backward roll 10. Plank
straddle jump
coaster to straddle stand hold
1. Y-scale

No matting

E5774/Ortiz/Floor 3.3/453293/Tammy P/R3-alw

 backward rolls 29

c i r c u i t

4
Equipment
• Floor mats (determined by your individual situation, as discussed in chapter 1)
• 3 folded mats
• 1 octagonal mat
• 1 incline mat

Warm-Up
• Perform Achilles stretch IV.
• Perform feet positions.
• Jump in place 10 times, jump forward and backward 10 times, jump side to side 10
times, and jump and twist 10 times.
• Hop on each foot 10 times.
• Perform neck hold.
• Perform straddle stretch.
• Perform standing pike step stretch.
• Perform standing wrist stretch.
• Perform bridge.

Stations
1. Wall push-up. Do 3 sets of 10.
2. Straddle sit-and-reach. Reach forward past knees and lift both legs as long as pos-
sible; do 10 times.
3. Modified hurdle stretch. With one leg bent as in the butterfly stretch and the other leg
straight, stretch forward and hold 10 seconds; do 3 times on each side.
4. Backward roll to knees. Perform with assistance; do 5 times.
5. Neck side to side. Bring your ear to your shoulder and hold for 10 seconds; do 3
times on each side.
6. Backward barrel roll to pike stand. Keep legs straight throughout; do 5 times.
7. Overhead leg lift. Lie on back. Keeping legs straight, lift them over head and then
lower them until they are 6 inches (15 cm) from the mat; do 3 sets of 10.
8. Single-leg sit to backward roll to straddle stand. Using an incline mat, hold one leg
forward horizontally and do a single-leg sit into a backward roll, landing in straddle
stand; do 5 times.
9. Backward jump half turn. Jump backward from folded mat to safe landing position;
do 10 times.
10. Tripod. Hold for 10 seconds; do 3 times.
11. Backward roll to straddle stand. Finish in straddle stand on V-mat; do 5 times.
12. Plank hold with marching hands. Do 3 sets of 10 with each hand.

Cool-Down
• Perform standing straddle stretch.
• Perform bounce, bounce, straighten.
• Perform neck look.
• Perform wrist roller coaster.
 30 Tumbling Basics

No matting

4. Backward roll 5. Neck 6. Backward barrel roll 7. Overhead 8. Single-leg sit

to knees side to to pike leg lift to backward
side stand roll to straddle
stand

3. Modified
hurdle stretch

No
Wall No matting
9. Backward jump matting
2. Straddle sit-
and-reach half turn

12. Plank hold 11. Backward roll

with marching to straddle stand
1. Wall push-up hands

10.Tripod

No matting

E5774/Ortiz/Floor 3.4/453294 /Tammy P/R3-alw

c i r c u i t

5
Equipment
• Floor mats (determined by your individual situation, as discussed in chapter 1)
• 1 folded mat
• 1 octagonal mat
• 1 incline mat

Warm-Up
• Perform ankle circles II 10 times each way.
• Perform Achilles stretch III.
• Crawl backward.
• Perform bear crawl backward.
• Perform crab walk forward and backward.
• Perform neck hold.
• Perform butterfly.
• Perform standing pike step stretch.
 backward rolls 31

• Perform kneeling wrist stretch.

• Perform bridge.

Stations
1. Spider handstand. Hold for 10 seconds; do 3 times.
2. Pogo bouncing. Perform small jumps on the balls of the feet; do 10 forward and
backward, 10 side to side, and 10 twisting in each direction.
3. Pike stretch. Hold for 10 seconds; do 3 times.
4. Backward roll to feet. Do 5 times.
5. Neck holds. Roll neck to the side, front, and other side, holding each stretch for 1
second; do 10 times.
6. Backward roll to pike stand. Use a barrel mat and push through shoulders off hands;
do 5 times.
7. Leg lift. Lying on back, reach hands to ceiling and bring straight legs to fingers; do 3
sets of 10.
8. Pike backward roll. Use incline mat and start and finish in pike position, keeping legs
straight throughout; do 5 times.
9. Backward jump full turn. Backward jump full turn from backward stand on folded mat
and land in safe landing position; do 10 times.
10. Cross-leg lift. Hold for 10 seconds; do 3 times.
11. Backward roll to straddle stand. Do 5 times.
12. Standing wrist stretch. Keeping arms straight, pull fingers of opposite hand toward
body, up and down. Hold each stretch for 10 seconds; do 3 times.

No matting

3. Pike 4. Backward 5. Neck 6. Backward roll to 7. Leg lift

stretch roll holds pike stand
to feet

8. Pike
backward roll

2. Pogo
bouncing No
Wall No matting
matting

9. Backward jump
12. Standing 11. Backward 10. Cross- full turn
8” wrist roll to leg lift
1. Spider stretch straddle
handstand stand

No matting

E5774/Ortiz/Floor 3.5/453295 /Tammy P/R3-alw

 32 Tumbling Basics

Cool-Down
• Perform standing straddle stretch.
• Perform standing pike stretch.
• Perform retracted joggles.
• Perform wrist circles in each direction.

c i r c u i t

6
Equipment
• Floor mats (determined by your individual situation, as discussed in chapter 1)
• 2 folded mats
• 1 octagonal mat
• 1 incline mat

Warm-Up
• Perform ankle circles I.
• Perform Achilles stretch I.
• Perform a game like stop and go, freeze dance, or late for school.
• Perform neck forward and back.
• Perform modified hurdle stretch.
• Perform pike stretch.
• Perform wrist stretch with wall.
• Perform bridge with feet together.

Stations
1. Tuck headstand. Hold for 10 seconds; do 3 times.
2. Jump up and down. Jump up onto a 6-inch mat and then back down again; do 3 sets
of 10.
3. Bounce, bounce, straighten. Bounce in squat 2 times, then straighten legs with
hands on floor; do 10 reps.
4. Tuck backward roll, backward roll to a straddle stand, backward roll to a pike stand.
Do 3 times.
5. Retracted joggle. Retract head and, using fingers on neck for support as necessary,
joggle it; do 10 times.
6. Backward roll to scale balance. Using barrel mat, roll back and land on one foot.
Push off hands and try to balance in a scale; do 5 times.
7. Log roll V-up. Feet should never touch the floor; do 5 times in each direction.
8. Backward roll to plank. Use incline mat; do 5 times.
9. Straight jump, tuck jump, straddle jump, jump full turn. Perform the jumps in a row;
do 10 times.
10. Plank walk. In a plank, travel up and down folded mat; do 10 times.
 backward rolls 33

11. Backward roll, forward roll, backward roll. Perform a backward roll, jump half turn, do
a forward roll, jump half turn, and do another backward roll; do 5 times.
12. Kneeling wrist stretch. Place fingers on floor facing the body, alternating palms and
backs of hands. Hold each stretch for 10 seconds; do 3 times in each direction.

Cool-Down
• Perform side lunge to each side.
• Perform cross pike stretch.
• Perform retracted joggles.
• Perform kneeling wrist stretch.

No matting

3. Bounce, 4. Tuck 5. Retracted 6. Backward roll 7. Log roll V-up

bounce, backward roll, joggle to scale
straighten backward roll to balance
8. Backward roll
a straddle stand,
to plank
backward roll to
a pike stand

2. Jump up
and down No
Wall No matting
matting
9. Straight jump,
tuck jump,
straddle jump,
jump full turn
12. Kneeling 11. Backward roll, 10. Plank
wrist forward roll, walk
1. Tuck stretch backward roll
headstand

No matting

E5774/Ortiz/Floor 3.6/453296 /Tammy P/R2-alw

This page intentionally left blank.
 4
Cartwheels

T he cartwheel is a fun skill for students to

learn, but they must have sufficient arm
strength to support themselves when moving
• If a student can do a three-leg hop, the leg
that is closer to the hand hopping is most
likely the dominant leg.
through the inverted position. Difficulty may
arise as students try to understand proper hand Sometimes you will need to have students try
placement and leg kick. This is the first skill in the cartwheel on both sides to determine which
which students need to determine which leg is side appears stronger.
dominant. You can use several methods to deter- Because cartwheels require a supported
mine leg dominance: inverted body position, students will need to
develop a lot of strength in order to perform this
• Ask the student to perform a jump full turn skill well. Using body weight as resistance is a
and see which shoulder leads the turn. great way to develop strength (see the strength
• Stand behind the student and gently push; exercises listed in the stations). Muscular strength
the student will usually step with the domi- as well as endurance will develop from repeti-
nant leg. tions of cartwheels. Flexibility and agility will

35
 36 Tumbling Basics

contribute greatly toward mastering this skill. • Core strength, including the side obliques,
Following are some of the areas that will become must be developed for stabilization of the
more flexible and stronger: body while inverted and for lifting the body
at the conclusion of the skill.
Flexibility
• Wrist flexibility is important because of
the weight the skill places on the hands Basic Technique
and wrists.
A cartwheel has a 1-2-3-4 rhythm: hand, hand,
• Groin flexibility should be developed foot, foot. A student may start the cartwheel
because of the straddling of the legs. facing sideways, from a lunge, with a straight
• Side bends and trunk rotations contribute forward kick, or pointing the forward foot on the
to core flexibility. mat. The finish is a sideward straddle stand or a
• Shoulders need to be flexible enough to lunge facing the direction the student started. The
hold the arms straight above the head. body should look like a windmill or spokes on a
tire during the cartwheel. The legs are straddled
Strength and the arms, body, and legs should be in a
• Strong quadriceps, hamstring, and gluteus straight vertical line. (See figure 4.1.)
maximus muscles are required for the Once students have mastered the basic cart-
push-off, kickover, and landing. wheel, you can teach many other skills in the
cartwheel family (listed in order from least dif-
• Arm and wrist strength is important for
ficult to most difficult):
supporting the body and for pushing off
the mat. • Cartwheel step-in. Perform the cartwheel
as if to land in a lunge, but instead place
the second foot beside the first foot. Land
facing the direction you began the skill.
• Round-off. Same as the cartwheel step-in,
but bring feet together before landing.
• Running cartwheel and round-off: Use a
single-leg hurdle to initiate the skill. The
running round-off is used as a forward
entry to backward skills, usually requiring
momentum.
• One-arm cartwheel. Use either near arm
(first hand) or far arm (second hand) for
a support.

b c

  Figure 4.1    (a) Entry into the cartwheel; (b) cartwheel during its inversion; (c) stretching up out of the cart-
wheel during landing (notice student is on opposite leg from her entry).
 cartwheels 37

• Dive cartwheel. This is more advanced. ensure students understand the mechanics of a
Show flight before hand contact against cartwheel and the concept of pushing from the
the floor. floor with the hands to arrive in a stand. Some
• Push-off cartwheel. Show flight after hand students will be more successful with cartwheels
contact before landing. than with backward rolls. Your main concern is
their ability to arrive in an upright position at the
• Aerial cartwheel. This is a no-hand cart-
completion of the skill.
wheel.
When spotting a cartwheel, stand to the side
of the student and slightly ahead so you are posi-
Cueing tioned to catch and hold the student during the
inversion. The side you stand on is determined
When performing cartwheels from a forward by the front foot of the student. If the right foot
stance, students should have the arms high above is forward, you stand to the student’s right. You
the head, and the focus should be forward. They want the student’s back toward you so you are less
should be able to see the mat in front of them. likely to get kicked. At the onset of the cartwheel,
When they are performing cartwheels from a you should reach the hand nearest to the student’s
sideward position, the arms will also be high opposite hip (for example, standing on the right
with the focus forward. They will not look in the side of the student, I would place my left hand
direction of their movement. As they rotate to an on the student’s right hip) and follow with the
inverted position, the focus with their eyes should second hand on the other hip. Now, you are able
be on their hands. The head is neutral. Because to support the student easily during the inverted
the arms will be by the ears at the completion of phase of the cartwheel. Follow through until the
the cartwheel, the eyes should remain focused on student is standing (arms finished crossed). The
the hands while arriving to an upright position. follow-through is important because sometimes
Once a student has come to a stand, the head they are not strong enough to push off the mat
should be in a neutral position with the focus in to arrive standing. If they don’t push, they will
a straight line, either in a sideward landing or usually fall. (See figure 4.2.)
facing the direction the cartwheel was initiated. Here are some common errors you will need
Here are some verbal cues you may need to to watch for when students are performing cart-
use with students while they are performing wheels:
cartwheels:
• Hand and foot placement is incorrect. An
• Hands point in the same direction as the example is right foot forward, left hand
foot that is forward in the stance. down; the correct sequence is right foot
• The first hand is the same as the front foot. forward, right hand down, left hand down,
left foot down, and finally right foot down.
• Paint a rainbow with your toes.
• Legs bend.
• Push off the hands to stand.
• Arms bend.
• Sometimes rocking from foot to foot helps
you perform the cartwheel. • Shoulder angle is incorrect because arms
do not stay by ears. Usually the cartwheel
will be flat (not vertical).
Safety and Spotting • Head sticks out instead of remaining
neutral.
A cartwheel is a fun skill for students to learn, but
it can also be confusing for beginners. You must • Student is unable to push off floor with
ensure that your students are able to hold them- hands to stand at finish.
selves inverted against the wall with straight arms
(a handstand). This may be performed as a spider
handstand (stand with back against the wall,
Group Activities
place hands forward on the floor and walk feet The development of the cartwheel will have many
up the wall) or a kick-up handstand. Also, make stages. When students are performing group
sure students understand the sideward entry by activities, make sure you create ample spacing
having them jump and kick over folded mats. I in travel lanes. Some students will have difficulty
would suggest spotting the first few attempts to
 38 Tumbling Basics

a b

  Figure 4.2    (a) Inverted spot with a hand on each hip; (b) ending spot with arms crossed.

maintaining straight lines. Students will possibly • Perform a round-off with a jump, such as
become dizzy between skills, which could also tuck, straddle, pike, or jump half turn or
cause them to stray. Allow the students to per- jump full turn.
form at least two skills before allowing another • Perform dive cartwheels alternating with
group to start. push-off cartwheels.
• Cartwheels in a row. • Perform aerial cartwheels in a row without
a hurdle.
• Alternate between a forward roll step-out
and a cartwheel. Students needing more time to develop the
• Alternate between dominant-side and basic skills for acquiring the cartwheel may par-
nondominant-side cartwheels. ticipate in the group activities. You can do this by
placing some folded mats in a row moving down
a tumbling lane. They will be able to progress
Modifications and down the floor mat, like their counterparts. Here
Adaptations are some adaptations:

The more advanced students may want to try • Monkey jump over each folded mat
some of the following modifications to keep • Barrel roll over each folded mat
them engaged and motivated to achieve to their • Alternating barrel roll and monkey jump
maximum capabilities. Here are some more chal- over each folded mat
lenging opportunities for your students: • Opposite-side barrel roll and monkey jump
• Alternate near-arm and far-arm one-hand over each folded mat
cartwheels. • Barrel roll over a folded mat to forward
• Perform a round-off, jump half turn and roll (incline mat if necessary)
step-out to another round-off.
 cartwheels 39

c i r c u i t

1
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 5 folded mats
• 6 hula hoops
• 1 8-inch skill cushion, if wall is not matted

Warm-Up
• Perform Achilles stretch I.
• Perform ankle walk.
• Jog.
• Perform a grapevine.
• Perform neck look.
• Perform side bend.
• Perform straddle stretch.
• Perform pike stretch.
• Perform kneeling wrist stretch.
• Perform bridge with feet together.

Stations
1. Spider handstand. Hold for 10 seconds; do 3 times.
2. Three-leg hop. Hop on each leg 3 times.
3. Butterfly stretch. Hold the stretch for 10 seconds; do 3 times.
4. Superman. Hold for 3 seconds; do 10 times. Then do 10 quickly 3 times.
5. Elephant trunk swing. Do 10 times on each side.
6. Barrel roll. Perform over a folded mat, placing hands on the mat; do 10 times each
direction.
7. Sitting reach. Sit on the edge of a folded mat with legs tucked. Reach to each side
with hands together 10 times; do 3 sets.
8. Headstand. Hold for 10 seconds; do 3 times. You may use 2 stacked folded mats to
aid in balance.
9. Hula hoop jump. Jump in the hula hoops until it is time to rotate stations.
10. Arm circles. Do 30 forward and 30 backward.
11. Monkey jump. Perform over folded mat with hands on the folded mat; do 10 in each
direction.
12. Standing wrist stretch. With the arms straight, pull the fingers of the opposite hand
toward the body and up and down; hold each stretch for 10 seconds; do 3 times.

Cool-Down
• Perform standing straddle stretch.
• Perform bounce, bounce, straighten.
• Perform trunk rotation.
• Perform triceps stretch I.
 40 Tumbling Basics

No matting

4. Superman 5. Elephant 6. Barrel roll 7. Sitting reach 8. Headstand

trunk
swing

3. Butterfly
stretch 9. Hula hoop
jump

No
Wall No matting
matting
2. Three-
leg hop

12. Standing 11. Monkey jump

8” wrist
stretch
1. Spider 10. Arm circles
handstand

No matting

E5774/Ortiz/Floor 4.1/453315 /Tammy P/R3-alw

c i r c u i t

2
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 5 folded mats
• 1 8-inch skill cushion
• 1 drawn circle (with chalk or tape)

Warm-Up
• Perform Achilles stretch II.
• Perform walking leg kick, walking forward with forward kicks.
• Perform skipping forward and backward.
• Perform trunk rotation.
• Perform side lunge.
• Perform standing pike stretch.
• Perform seal walk in place.
• Perform bridge, rocking over shoulders and feet.
 cartwheels 41

Stations
1. Kick up toward handstand. Keeping hands on the folded mat and feet starting on the
floor mat, kick up toward a handstand; do 10 times.
2. Wall push-up. Do 3 sets of 10 leaning against the wall.
3. Straddle stretch. In a straddle position, stretch to one side, the middle, and the other
side; hold each stretch for 10 seconds; do 3 times.
4. Cat and cow stretch. Hold for 10 seconds; do 3 times.
5. Side bend. Reach 5 times and then hold for 5 seconds; do 3 sets on each side.
6. Circle cartwheel. Stand on the predrawn circle with the torso facing the center of
the circle. Bend to one side, placing hands on circle. Hop off the feet in a sequential
motion, landing on the circle past the hands. Torso remains facing the center of the
circle the entire time; do 10 in each direction.
7. Sitting bicycle. Sitting on the edge of a folded mat, do bicycle legs by bringing op-
posite elbow to opposite knee; do 3 sets of 10 on each side.
8. Headstand. With or without folded mats, hold for 10 seconds; do 3 times.
9. Bear walk. Do 3 sets of 10 forward and 10 backward.
10. Seesaw. Do 10 times.
11. Barrel roll. Perform over folded mat so that as one leg goes forward, the same hand is
the first on the mat. The other leg then kicks over mat and corresponding hand goes
down. This roll uses a 1-2-3-4 rhythm. Do 10 in each direction.
12. Dowel roll. Roll the dowel in your hands, turning one hand at a time. Do 3 sets of 10
with each hand.

No matting

3. Straddle 4. Cat and 5. Side 6. Circle 7. Sitting

stretch cow stretch bend cartwheel bicycle

2. Wall
push-up 8. Headstand
No
Wall No matting
matting

1. Kick up
toward 12. Dowel roll 11. Barrel roll 10. Seesaw
handstand
9. Bear walk
HH

8”

No matting

E5774/Ortiz/Floor 4.2/453316 /Tammy P/R5 -alw

 42 Tumbling Basics

Cool-Down
• Perform butterfly.
• Perform standing pike step stretch.
• Perform neck hold.
• Perform triceps II stretch

c i r c u i t

3
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 2 folded mats
• 1 8-inch skill cushion, if wall is not matted
• 1 incline mat

Warm-Up
• Perform Achilles stretch III.
• Perform ankle circles I.
• Perform walking leg kick, sideward kick.
• Jog, skip, gallop, and grapevine.
• Perform side stretch.
• Perform modified hurdle stretch.
• Perform inchworm.
• Perform seal walk in place.
• Perform bridge, rocking over shoulders and feet.

Stations
1. Kick-up handstand. Kick up into a handstand against a matted wall and hold for 10
seconds; do 3 times.
2. Switcheroo. Do 10 on each side.
3. Modified hurdle stretch. With one leg bent as in the butterfly stretch and the other leg
straight, stretch forward and hold for 10 seconds; do 3 times on each side.
4. Pike sit arm stretch. Do a V-sit with the buttocks as far from the hands as possible.
Hold for 10 seconds and then rock side to side. Do 10 times.
5. Trunk rotation. Do 3 sets of 5 in each direction.
6. Cartwheel. Perform down incline mat 5 times on each side.
7. Side crunch. Lie on your side and lift your upper body 10 times on each side; do 3
sets.
8. Free straddle hold. Sit in straddle position with hands on mat between your legs.
Push hands against the floor to lift legs and body off floor. Hold for 10 seconds. Do 3
sets of 10-second holds or do 10 sets of 3-second holds.
9. Crab walk. Do 3 sets of 10 forward and 10 backward.
10. Plank walk. In plank position, march up and down a folded mat 10 times.
 cartwheels 43

11. Standing barrel roll to standing position. Do barrel roll over folded mat and finish in
standing position with arms above head; do 10 on each side.
12. Washing machine and dryer. Do 3 sets of 10 on each wrist.

Cool-Down
• Perform reverse butterfly.
• Perform crossed pike stretch.
• Perform pike sit arm stretch.
• Perform kneeling wrist stretch.

No matting

4. Pike sit 5. Trunk 6. Cartwheel 7. Side 8. Free

arm stretch rotation crunch straddle
hold

3. Modified
hurdle
stretch 9. Crab walk

2. Switcheroo No
Wall No matting
10. Plank walk matting

1. Kick-up
handstand
12. Washing 11. Standing barrel roll to
8” machine standing position
and dryer

No matting

E5774/Ortiz/Floor 4.3/453317 /Tammy P/R3-alw

c i r c u i t

4
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 1 folded mat
• 1 8-inch skill cushion, if wall is not matted
• 1 incline mat
 44 Tumbling Basics

Warm-Up
• Perform Achilles stretch IV.
• Perform feet positions.
• Perform walking leg kick, kicking backward.
• Perform jumping jacks: 25 regular, 10 forward, 10 backward, 5 to right, 5 to left, 10
circling right, 10 circling left.
• Perform elephant swing.
• Perform straddle stretch.
• Perform standing pike step stretch.
• Perform standing wrist stretch.
• Perform bridge, attempting to keep feet together and legs straight to push weight over
shoulders.

Stations
1. Kick-up handstand. Kick into handstand against a matted wall and hold for 10 sec-
onds; do 3 times.
2. Switcheroo. Do 10 on each side.
3. Side lunge. Hold stretch for 10 seconds on each side; do 3 sets.
4. Superman. Lift opposite leg and arm 10 times on each side; do 3 sets.
5. Side bend. In a small straddle stand, bend sideways right and then left, holding for
10 seconds on each side; do 3 sets.
6. Cartwheel. Do 5 on each side.

No matting

4. Superman 5. Side 6. Cartwheel 7. Lower-leg 8. Kick to

bend lift three-quarter
handstand,
snap legs
3. Side down
lunge
H H

2. Switcheroo No
Wall No matting
matting
9. Inchworm
1. Kick-up
handstand
12. Kneeling 11. Cartwheel
8” wrist
stretch 10. Plank hold

No matting

E5774/Ortiz/Floor 4.4/453318 /Tammy P/R3-alw

 cartwheels 45

7. Lower-leg lift. Lying on your side, cross your upper leg in front of lower leg and lift
lower leg toward ceiling. Do 3 sets of 10 on each side.
8. Three-quarter handstand, snap legs down. Kick to a three-quarter handstand and
then snap your legs down together while pushing off the mat through your shoulders;
do 10 times.
9. Inchworm. Reach your hands to the mat and walk out 5 steps, then walk in 5 steps;
do 10 sets.
10. Plank hold. Hold the position for 30 seconds.
11. Cartwheel down incline mat 5 times on each side.
12. Kneeling wrist stretch. Kneeling on the mat, point your fingers toward your body and
hold your palms on the mat for 10 seconds; then flip the hands so the backs of the
hands are on the mat and hold for 10 seconds. Do 3 times.

Cool-Down
• Perform modified hurdle stretch.
• Perform bounce, bounce, straighten.
• Perform shoulder press.
• Perform wrist stretch with wall.

c i r c u i t

5
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 2 folded mats
• 1 8-inch skill cushion, if wall is not matted

Warm-Up
• Perform elevator walk.
• Perform pronounced walk.
• Perform crawl, bear crawl, frog jump, and backward jog.
• Perform side bend.
• Perform reverse butterfly
• Perform pike stretch.
• Perform washing machine, dryer, and wrist roller coaster.
• Perform bridge with feet together and legs straight, pushing weight over shoulders.

Stations
1. Kick-up handstand. From a lunge with your arms above your head, kick up to a hand-
stand against a matted wall and return to the start position; do 10 times.
2. Cartwheel step-in. Do a cartwheel and then bring your second foot beside your first
foot (step in); do 5 times.
3. Wrist roller coaster. Do 3 sets of 10 each way.
4. Superman walk. Lift opposite arm and opposite leg at the same time, pausing on
each lift; do 10 times on each side.
 46 Tumbling Basics

5. Standing straddle stretch. In a straddle stand, stretch over right leg, to the middle,
and then over left leg; hold each stretch for 10 seconds. Do 3 times.
6. Two cartwheels in a row. Do 5 times on each side.
7. Sitting reach. Sitting on the edge of a folded mat, tuck your legs and reach to each
side with hands together 10 times; do 3 sets.
8. Three-quarter handstand, snap legs down, tuck jump. Kick up to three-quarter hand-
stand and then snap legs down together and push off the mat through your shoulders
into a tuck jump; do 10 times.
9. Running hurdle to single-leg approach. Take 3 steps to the hurdle; do 10 times.
10. Hissy snake. Lie flat on your belly with your hands by your chest. Push to lift your
chest; do 30 times.
11. Skip to cartwheel. Do 5 times.
12. Seal walk. Do 3 sets of 10 forward and 10 backward.

Cool-Down
• Perform straddle stretch.
• Perform pike stretch.
• Perform trunk rotation.
• Perform wrist circles in each direction.

No matting

4. Superman 5. Standing 6. Two cartwheels 7. Sitting 8. Three-quarter

walk straddle in a row reach handstand,
stretch snap legs down,
tuck jump

3. Wrist roller H H
coaster

2. Cartwheel 9. Running hurdle

step-in to single-leg No
Wall No matting approach matting

1. Kick-up
handstand
12. Seal walk 11. Skip to cartwheel 10. Hissy snake
8”

No matting

E5774/Ortiz/Floor 4.5/453319 /Tammy P/R5-alw

 cartwheels 47

c i r c u i t

6
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 1 folded mat
• 1 8-inch skill cushion mat, if wall is not matted

Warm-Up
• Walk on heels.
• Walk on toes.
• Perform a game like stop and go, freeze dance, or late for school.
• Perform cross and stretch.
• Perform modified hurdle stretch.
• Perform inchworm.
• Perform wrist stretch with wall.
• Perform bridge single-leg hold with each leg.

Stations
1. Kick-up handstand. Kick into handstand using the wall as little as possible; hold for
10 seconds and repeat 3 times.
2. Cartwheel step-in. Do 5 times.
3. Wrist stretch with wall. Lean toward a wall and place hands out to support you; rotate
hands by walking them on the wall until it is time to rotate.
4. Superman rock. Hold lifted Superman position and rock back and forth 10 times each
direction; do 3 sets.
5. Side reach and trunk rotation. In a slight straddle stand, reach to each side 5 times
and hold for 5 seconds. Then do 5 trunk rotations in each direction. Do 3 sets.
6. Round-off. Do 5 times.
7. Tuck and open. Lie on your side with forearm supporting your upper body and bot-
tom leg bent; tuck your body toward top leg as it bends and then extend. Do 10 times
on each side.
8. Three-quarter handstand, snap legs down to a straddle jump. Use a folded mat; do
10 times.
9. Reverse butterfly. Hold position on your belly for 10 seconds; do 3 times.
10. Bunny hop. Jump with hands and feet at the same time; do 10 forward and 10 back-
ward.
11. Two- or one-arm cartwheel. If your two-arm cartwheel is good, do 5 one-arm cart-
wheels; otherwise do 5 two-arm cartwheels on each side.
12. Plank jump. In a plank position, push off with your hands; do 3 sets of 10.

Cool-Down
• Perform side lunge to each side.
• Perform cross pike stretch.
• Perform bent-body arm stretch.
• Perform kneeling wrist stretch.
 No matting

4. Superman 5. Side 6. Round-off 7. Tuck and 8. Three-quarter

rock reach open handstand, snap
and trunk legs down,
rotation straddle jump

3. Wrist H H
stretch
with wall

2. Cartwheel 9. Reverse
step-in butterfly No
Wall No matting
matting

1. Kick-up
handstand
12. Plank 11. Two- or one-arm 10. Bunny hop
8” jump cartwheel

No matting

E5774/Ortiz/Floor 4.6/453320 /Tammy P/R5-alw

48
 5
Combinations of Rolls
and Cartwheels

S tudents now have learned some basic skills in

tumbling. It’s time to see if they can remem-
ber all the body positions and skills they have
• Lower-back and hamstring flexibility will
be developed, which is important in rolling
and helps prevent back pain.
developed. This review will also help students who • Groin flexibility will improve because of
needed more time on the fundamental skills so the leg separation during cartwheels and
they can more readily develop the next skills. Put- straddle rolls.
ting these skills into combinations will improve
• Core flexibility will be developed through
their skill; develop their sequential memory; and
trunk rotations and bending associated
further develop their coordination, strength, flex-
with the cartwheel.
ibility, agility, and muscular endurance. Following
are the areas of strength and flexibility that will • Shoulder flexibility for a straight body line
be enhanced: during the cartwheel will be developed.
Strength
Flexibility
• Leg strength is developed in all basic skills,
• Neck flexibility is highlighted during the
push-offs, and landings as well as in the leg
rolls.
swing for the cartwheel.
• Wrist flexibility is necessary for all hand-
• Arm strength is emphasized in these skills
supported tumbling skills.
and is essential in the upcoming skills.

49
 50 Tumbling Basics

• Development of abdominal muscles is rein- Remember that this is a review for your stu-
forced throughout this chapter through dents, but you also might need to review the con-
the forward roll, which works on upper tent in the previous chapters. Safety and spotting
abdominals; the backward roll, which for all skills, especially tucking the head during
works on lower abdominals; and the cart- rolls, are important. Also, don’t forget the cues!
wheel, which works on side obliques and Teaching requires understanding the components
core stability. of good skill acquisition, recognizing students’
These circuits introduce a review of the skills errors in achieving the desired movement, and
in the previous chapters by starting with the finding positive solutions to aid in the develop-
introductions of the skills and quickly escalating ment and performance. Success is based on a
to the full development of the skills. Many combi- thorough understanding of the skills and breaking
nations encompass changes in body position that them into simpler parts. Developmental exercises
will challenge the students’ coordination, balance, will assist your students further in their skill
and memory. Students will have an exciting and acquisition. Because these are skills that were
rewarding time as they work to understand the previously introduced, the adaptations remain
skills and how they work together to form short the same as listed previously. Remember that
combinations. students feed off your enthusiasm, so have fun
with these circuits.

c i r c u i t

1
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 6 folded mats
• 1 8-inch skill cushion, if wall is not matted
• 1 incline mat

Warm-Up
• Perform Achilles stretch I.
• Perform ankle walk.
• Jog, skip, and gallop.
• Perform neck hold.
• Perform side bend.
• Perform straddle stretch.
• Perform pike stretch.
• Perform kneeling wrist stretch.
• Perform bridge with feet together, rocking over shoulders and feet.

Stations
1. Crocodile crawl. Crawl 10 steps; do 3 sets.
2. Spider handstand. Hold for 30 seconds.
3. Kick-up handstand. Hold for 30 seconds.
4. Monkey jump. Over a folded mat, do 10 in each direction.
 combinations of rolls and cartwheels 51

5. Curl-up, single-leg press-out. Support weight on forearms and do single-leg press-

outs (bicycle legs); do 30 on each leg.
6. Barrel roll. Do 10 on each side of a folded mat.
7. Backward roll to feet. Use a V-mat and do 10 times.
8. Neck forward and back. Lean head forward and hold stretch for 10 seconds, then
lean head backward and hold stretch for 10 seconds; do 3 sets.
9. Kneeling lunge jump. Jump from a kneeling lunge to the other kneeling lunge; do 10
times on each leg.
10. Airplane scale and side scale. Hold each scale for 5 seconds; do 3 times on each
leg.
11. Slide roll to tuck jump. Use two folded mats and do 10 times.
12. Forward roll to straddle jump. Use incline mat; do 10 times.

Cool-Down
• Perform standing straddle stretch.
• Perform bounce, bounce, straighten.
• Perform retracted joggle.
• Perform triceps stretch I.

No matting

4. Monkey 5. Curl-up, 6. Barrel 7. Backward

jump single-leg roll roll to feet
3. Kick-up press-out
handstand
8”

2. Spider
handstand 8. Neck forward
and back No
Wall No matting
matting

9. Kneeling
lunge jump
12. Forward roll to 11. Slide roll to 10. Airplane
1. Crocodile straddle jump tuck jump scale and
crawl side scale

No matting

E5774/Ortiz/Floor 5.1/453322 /Tammy P/R4-alw

 52 Tumbling Basics

c i r c u i t

2
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 5 folded mats
• 1 8-inch skill cushion, if wall is not matted
• 1 incline mat

Warm-Up
• Perform Achilles stretch II.
• Perform walking leg kick forward.
• Jog, skip, and gallop backward.
• Perform elephant swing.
• Perform side lunge.
• Perform standing pike stretch.
• Perform seal walk in place.
• Perform bridge with feet together, rocking over shoulders and feet.

Stations
1. Three-leg hop. Do 3 sets of 10 on each leg.
2. Spider handstand. Hold for 30 seconds.
3. Kick-up handstand. Hold for 30 seconds.
4. Barrel roll to standing. Begin and end in standing position; do 10 times on each side.
5. Curl-up, double-leg press-out. Support weight on elbows; do 30 times.
6. Circle cartwheel. Do 10 in each direction.
7. Backward roll to straddle stand. Use a V-mat and finish standing on the mats; do 10
times.
8. Butterfly stretch. Hold stretch for 10 seconds; do 3 times.
9. Step-up. Using a folded mat, step up, up, down, down; do 10 times leading with
each leg.
10. Tripod. Hold once for 30 seconds.
11. Kneeling forward roll, jump half turn. Use folded mat; do 10 times.
12. Backward roll, jump full turn. Use incline mat; do 10 times.

Cool-Down
• Perform butterfly.
• Perform standing pike step stretch.
• Perform neck hold.
• Perform triceps II stretch.
 combinations of rolls and cartwheels 53

No matting

4. Barrel roll 5. Curl-up, 6. Circle 7. Backward

to standing double-leg cartwheel roll to
press-out straddle stand
3. Kick-up
handstand
8”

2. Spider
handstand
8. Butterfly No
Wall No matting
stretch matting

9. Step-up
12. Backward roll, 11. Kneeling forward 10. Tripod
1. Three- jump full turn roll, jump half turn
leg hop

No matting

E5774/Ortiz/Floor 5.2/453323 /Tammy P/R3-alw

c i r c u i t

3
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 1 folded mat
• 1 8-inch skill cushion, if wall is not matted

Warm-Up
• Perform Achilles stretch III.
• Perform ankle circles I.
• Perform walking leg kick, sideward kick.
• Jog, skip, gallop, and grapevine.
• Perform side stretch.
• Perform modified hurdle stretch.
• Perform inchworm.
• Perform standing wrist stretch.
• Perform bridge push-up.
 54 Tumbling Basics

Stations
1. Bear walk. Do 3 sets of 10 forward and 10 backward.
2. Spider handstand. Hold once for 30 seconds.
3. Kick-up handstand. Hold once for 30 seconds.
4. Cartwheel. Do 5 on each side.
5. Popcorn. Beginning in a tuck sit and with arms in side middle, straighten legs out in
front and then return to tuck sit; feet should never touch mat. Do 3 sets of 10 reps.
6. Straddle stretch. Stretch to the side, middle, and other side, holding each stretch for
10 seconds; do 3 sets.
7. Straddle backward roll. Do 10 times.
8. Straddle forward roll. Do 10 times.
9. Jump up and down. Use a folded mat; do 30 times.
10. Tripod. Hold once for 30 seconds.
11. Forward roll, jump half turn, backward roll. Do 5 times.
12. Push-up. Do 3 sets of 10. May be modified if necessary.

Cool-Down
• Perform straddle stretch.
• Perform pike stretch.
• Perform standing quadriceps stretch.
• Perform kneeling wrist stretch.

No matting

4. Cartwheel 5. Popcorn 6. Straddle 7. Straddle

stretch backward roll
3. Kick-up
handstand
8”

8. Straddle
forward roll
2. Spider
handstand
No
Wall No matting
matting

9. Jump up
and down

12. Push-up 11. Forward roll, 10. Tripod

1. Bear walk jump half
turn, backward
roll

No matting

E5774/Ortiz/Floor 5.3/453324 /Tammy P/R3-alw

 combinations of rolls and cartwheels 55

c i r c u i t

4
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 1 folded mat

Warm-Up
• Perform Achilles stretch IV.
• Perform feet positions.
• Perform walking leg kick, kicking backward.
• Perform jumping jacks: 25 regular, 10 forward, 10 backward, 5 to the right, 5 to the
left, 10 circling right, 10 circling left.
• Perform trunk rotation.
• Perform straddle stretch.
• Perform standing pike step stretch.
• Perform washing machine and dryer.
• Perform kneeling backbend.

Stations
1. Crab walk. Do 3 sets of 10 forward and 10 backward.
2. Seesaw. Do 10 on each side.
3. Switcheroo. Do 10 on each side.
4. Cartwheel. Do 5 on each side.
5. Hollow hold and Superman. Hold each position for 10 seconds; do 3 times.
6. Cartwheel step-in or round-off. Do 10 times.
7. Tuck backward roll to straddle stand, straddle backward roll to pike stand, pike back-
ward roll to scale. Do 3 times.
8. Pike stretch. Hold for 10 seconds; do 3 times.
9. Tuck jump, straddle jump, jump full turn. Do each jump 10 times.
10. Y-scale. Hold for 10 seconds on each leg; do 3 times.
11. Forward roll, tuck jump, forward roll, straddle jump, forward roll, jump full turn. Do 3
times.
12. Plank walk. In push-up position, march hands up and down folded mat to a 1-2-3-4
rhythm; do 10 times.

Cool-Down
• Perform modified hurdle stretch.
• Perform flexor back stretch.
• Perform shoulder press.
• Perform wrist roller coaster.
 56 Tumbling Basics

No matting

5. Hollow 6. Cartwheel 7. Tuck backward roll to 8. Pike stretch

hold and step-in or straddle stand, straddle
Superman round-off backward roll to pike stand,
pike backward roll to scale

9. Tuck jump,
4. Cartwheel straddle jump,
jump full turn

No
Wall No matting
matting

3. Switcheroo
10. Y-scale

2. Seesaw 12. Plank walk 11. Forward roll, tuck jump,

forward roll, straddle jump,
forward roll, jump full turn
1. Crab walk

No matting

E5774/Ortiz/Floor 5.4/453325/Tammy P/R4-alw

c i r c u i t

5
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 3 folded mats

Warm-Up
• Perform elevator walk.
• Perform pronounced walk.
• Perform crawling, bear crawl, frog jump, and jogging.
• Perform side bend.
• Perform standing straddle stretch.
• Perform standing pike stretch.
• Perform wrist circles in each direction.
• Perform bridge with hopping legs.

Stations
1. Donkey kick. Do 30 times.
2. Seesaw. Do 10 times on each side.
 combinations of rolls and cartwheels 57

3. Switcheroo. Do 10 times on each side.

4. Cartwheel. Do 3 in a row 5 times.
5. Hollow hold, side reach. In a hollow hold position, slide your hand sideways to each
knee; do 3 sets of 10 reaches to each side. You may bend your knees as a modifica-
tion if necessary.
6. Cartwheel step-in or round-off to backward roll. Do 10 times.
7. One- or two-arm cartwheel. Do 10 times.
8. Modified hurdle stretch. With one leg bent as in the butterfly stretch and the other leg
straight, stretch forward and hold for 10 seconds. Stretch 3 times on each side.
9. Jump up and down from mat to mat. Do 10 times.
10. Tripod or headstand in straddle or split position. Hold for 30 seconds.
11. Forward roll, jump half turn, backward roll, tuck jump half turn, forward roll, straddle
jump half turn, backward roll, jump full turn. Do 3 times.
12. Shoulder shrug push-up. Do 3 sets of 10.

Cool-Down
• Perform butterfly.
• Perform kneeling hamstring stretch.
• Perform kneeling flexor stretch.
• Perform kneeling wrist stretch.

No matting

5. Hollow 6. Cartwheel 7. One-or 8. Modified 9. Jump up and

hold, side step-in or two-arm hurdle stretch down from
reach round-off to cartwheel mat to mat
backward
roll

4. Cartwheel

No
Wall No matting
matting

3. Switcheroo
10. Tripod or
headstand in
12. Shoulder 11. Forward roll, jump half turn, straddle or
2. Seesaw shrug push-up backward roll, tuck jump half split position
turn, forward roll, straddle
jump half turn, backward roll,
1. Donkey kick jump full turn

No matting

E5774/Ortiz/Floor 5.5/453326/Tammy P/R4-alw

 58 Tumbling Basics

c i r c u i t

6
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 5 folded mats

Warm-Up
• Walk on heels.
• Walk on toes.
• Perform a game like stop and go, freeze dance, or late for school.
• Perform cross and stretch.
• Perform modified hurdle stretch.
• Perform inchworm.
• Perform wrist stretch with wall.
• Perform bridge single-leg hold with each leg.

Stations
1. Bunny hop. Do 3 sets of 10.
2. Seesaw. Use a folded mat and do 10 on each side.
3. Switcheroo. Use a folded mat and do 10 on each side.
4. Forward roll step-out, cartwheel step-in, backward roll. Do 5 times.
5. Crunches and Superman walk. Do 20 crunches and 10 Superman walks on each
side.
6. Round-off. Do 10 times.
7. One- or two-arm cartwheel. Do 10 times.
8. Bounce, bounce, straighten. Keep hands on the floor; do 10 times.
9. Jump over mats. Use folded mats; do 10 times.
10. Side scale, cartwheel, side scale. Do 10 times.
11. Forward roll, jump full turn, forward roll, jump full turn, forward roll, jump full turn. Do 5
times.
12. Push-up clap. Do 3 sets of 10.

Cool-Down
• Perform side lunge to each side.
• Perform cross pike stretch.
• Perform bent-body arm stretch.
• Perform standing quadriceps stretch.
 No matting

4. Forward roll 5. Crunches and 6. Round-off 7. One- or two-arm 8. Bounce,

step-out, Superman cartwheel bounce,
cartwheel walk straighten
step-in,
backward roll
9. Jump over mats

3. Switcheroo

No
Wall No matting
matting

2. Seesaw
12. Push-up 11. Forward roll, jump full turn,
clap forward roll, jump full turn,
forward roll, jump full turn
10. Side scale,
cartwheel,
side scale

1. Bunny hop

No matting

E5774/Ortiz/Floor 5.6/453327/Tammy P/R4-alw

59
This page intentionally left blank.
 6
Front Limbers
and Backbend Kickovers

F ront limbers and backbend kickovers are more

difficult than the previously covered skills and
require more flexibility. They are gateways to
When students perform either of these skills
and their lead-ups, the focus is on all major
muscle groups. Control in the handstand is useful
learning front and back walkovers. Both the front for the front limber; therefore, all students should
limber and backbend kickover use a two-foot base be developing strong arms and core muscles to
that places stress on the back. A walkover uses a enable them to balance in a straight position.
single-leg approach and requires more strength Throughout either skill, students will maximize
and balance than a kickover or limber. Many their flexibility, which is a focus during this
students do not have the strength or flexibility chapter. Flexibility, strength, and agility will
to perform the skill by themselves, but they can enhance the ability to acquire the front limber
participate easily in all the lead-ups, assuming and backbend kickover. Following are areas that
they have acquired the cartwheel and handstand- will be developed:
type skills.

61
 62 Tumbling Basics

Flexibility • Core strength is also important because

• Back and shoulder flexibility is essential students will change body positions.
to the acquisition of a limber and kickover
because of the arrival in a bridge or back- Basic Technique
bend position.
• Hamstring and groin flexibility is also For the front limber (see figure 6.1), students first
important because of the leg split position. kick to a handstand position. The body should
be vertical and straight. The eyes should be able
• Flexor flexibility is needed because of the
to see the hands. As they start to move from
open hip angle in the backbend position.
the handstand, the shoulders shift forward as
Strength the back arches, then the feet reach the landing
• Leg strength is important for both skills. surface. Now they are in a bridge position. It is
In both skills, a strong kick is required. important for the shoulders to be over the hands
Coming out of the front limber takes a tre- so that the upper back and arms support the
mendous amount of strength in the quad- majority of weight. Then it is necessary to shift
riceps, hamstrings, and gluteus maximus. the weight over the feet and push off the hands.
They arrive in a tight arch stand by lifting with
• Arm strength is necessary because students
the hips, squeezing the buttocks, and straighten-
will support body weight on their hands
ing the legs. Arms remain high by the ears with
with straight arms. The wrists should also
eyes focused on the hands.
be flexible and strong.

a b

c d

  Figure 6.1    (a) Entry into a front limber; (b) shoulder shift; (c) contacting floor mat with feet;
(d) arrival at finish position.
 front limbers and backbend kickovers 63

For the backbend kickover (see figure 6.2), nificantly more difficult than a backbend kick-
students will stand with feet shoulder-width apart over and should never be taught first. A back
and arms above the head. They reach backward, limber is performed with legs remaining together
leading with the shoulders and arms to catch throughout the skill, without a push through the
themselves on the mat with their hands. They legs, resulting in the need for more flexibility and
support body weight on the hands and feet with upper-body strength than a backbend kickover
eyes focused on the hands. They then push their requires. When executing a backbend kickover,
weight over the hands and kick the dominant leg students perform a backbend and then kick one
(which should be the foot they put forward going leg and push off the floor with the other leg to
into the cartwheel) while jumping off the other create the energy necessary for rotating and com-
foot. This should allow students to pass through pleting the skill.
a handstand split position before stepping on the
mat. Then they push off the mat with the hands,
arriving in a lunge position with arms high. Cueing
Many times during the circuits, the students
For either skill, students begin with the head in
are asked to perform back limbers over a barrel.
a neutral position and eyes focusing forward. As
This will increase their arm and core strength
they reach the bridge position, they should see
while limiting the amount of changes in body
their hands on the mat. The focus should remain
position. A back limber without support is sig-
on the hands through the conclusion of the front
limber. During the backbend kickover, the focus
is on the hands until the arms are lifting from the
floor to an upward high position at the conclu-
sion of the skill, where the head will return facing
forward in a neutral position.
Here are some verbal cues you might need to
use while students do front limbers and backbend
kickovers:
Verbal Cues for Front Limber
• Arms should be by ears (bunny ears).
• Focus on hands.
• Attain a handstand position.
• Shift shoulders to increase shoulder flex-
a
ibility.

b c

  Figure 6.2    (a) Starting position reaching to go into backbend; (b) push from floor mat with other leg kicking;
(c) arrival toward end of skill.
 64 Tumbling Basics

• When landing, feet may be apart, prefer- • Focus on hands.

ably no more than shoulder width. • Be prepared to catch body weight.
• A rocking motion shifts weight over the • Push off nonkicking leg, up and over
feet. towards the arms, to pass through a hand-
• Eyes still focus on hands. stand split position and kick dominant leg
• Arms stay by ears. hard, like your foot is drawing a rainbow.
• Straighten legs and tighten buttocks as you • Step down and push off hands to finish in
lift to stand. a lunge with arms by ears.

Verbal Cues for Backbend Kickover

• Feet are shoulder-width apart. Safety and Spotting
• Arms are by ears (bunny ears). The front limber and backbend kickover are skills
that require a tremendous amount of flexibility.
They also put a lot of stress on the lower back,
especially if they are not performed correctly. It
is absolutely necessary to spot this skill during
a student’s development toward acquisition. A
student who is not very flexible will have great
difficulty learning these skills. I would recom-
mend not teaching these skills until a child is at
least eight years old because of the amount of
stress on the back and the skeletal maturation of
young children. If any students say these skills
hurt their backs, have them stop performing any
more limbers and have them do some lower-back
stretches. When introducing these skills, always
use incline mats when they are available because
these pieces will aid in performance.
A front limber requires a kick to a handstand.
For spotting (see figure 6.3), it is easiest to stand
slightly ahead and to the side of the leg that is
a

b c

  Figure 6.3    (a) Spotting the handstand and shoulder shift position; (b) assisting into the bridge; and (c) help-
ing to shift student over feet and to a stand.
 front limbers and backbend kickovers 65

kicking upward first. In this way, you are able to kicking leg. The assistance you provide will first
assist if they need help getting to the vertical posi- be given to the lower back as the student goes
tion. Once a student is in a handstand with legs from a standing position backward to a back-
together, you will help the student to a bridge by bend. Once the student is in the backbend, you
supporting the back. I’m small, so I usually catch will have one arm supporting the lower back and
by circling my arms around the lower back and one arm on the kicking leg. With this skill, the
waist. The next phase is the most difficult for the student will shift weight from the feet and hands
student. The body weight needs to transfer from to only the hands. You will aid the student by lift-
the hands and feet to just the feet. This requires ing and pushing the student over the hands and
timing, flexibility, and strength on the student’s assisting the kicking leg. It may be necessary as
part. You, as the spotter, have two choices to help the student steps down to lift the body up by the
the student arrive in a stand. You may lift by the waist if the student is not strong enough to push
lower back, giving strong support, or you may aid from the mat.
in the rocking motion. To do this, push by sup- Here are some common errors you should
porting the student’s upper back and shoulders watch for when students perform front limbers
with one arm and still support the lower back and backbend kickovers:
with the other arm.
Common Errors in Front Limber
When spotting the backbend kickover (see
figure 6.4), stand on the side of the student’s • Not kicking to a handstand (lack of con-
trol)
• Focus not on hands (ducking head forward
toward chest)
• Allowing shoulders to move forward, caus-
ing weight to not remain over hands
• Unable to catch and then shift weight
onto feet
• Squatting (bent hips) instead of standing
erect
Common Errors in Backbend Kickover
• Fear of going backward, causing turning
or falling
• Ducking head forward, resulting in a fall
a onto back

b c

  Figure 6.4    (a) Aiding student to backbend; (b) supporting lower back, assisting with weight transfer and leg
kick; (c) helping student during completion of skill.
 66 Tumbling Basics

• Arms bending when hands are contacting • Switch-leg back walkover

the mat • Back walkover to handstand pirouette,
• Not keeping weight over feet step down
• Lack of kick • Tic-toc starting backward
• Lack of push or jump from nonkicking leg • One-arm back walkover
• Not able to push from arms off the mat • Valdez
to stand up
As the skills increase in difficulty, you may find
that some of your students lack the flexibility or
Modifications and strength they need to be able to perform some of
the tasks. It is always prudent to err on the side
Adaptations of caution. Go to previous skills if you think more
practice is necessary. Here are some adaptations:
There are many modifications for students who
show proficiency in front limbers and backbend Front Limber
kickovers. These modifications allow students to • Practice handstand roll.
develop more strength, balance, coordination, • Practice handstand roll, then push into a
and flexibility; they will also challenge students bridge and rock over shoulders and feet.
to attempt new skills. Following are some of the
• For wall backbends, have a folded mat or
skills, listed in order from least to most difficult:
two so the students can finish their back-
Challenges in Front Limber bends on them and be able to come up
• Front walkover from the skill.
• Weak-side front walkover (using opposite • Practice only the handstand to bridge.
leg)
Backbend Kickover
• Switch-leg front walkover
• Perform a bridge and hold one leg up.
• Handstand pirouette front walkover
• Perform a bridge, hold one leg up, and hop.
• Tic-toc starting forward
• Perform a handstand split, practicing step-
• One-arm front walkover ping down to lunge.
• Aerial front walkover • When using the folded mat against the
wall, push to bridge with feet on one or
Challenges in Backbend Kickover
two mats and practice the kickover with
• Back walkover elevated feet.
• Weak-side back walkover (using opposite
leg)
 front limbers and backbend kickovers 67

c i r c u i t

1
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 1 folded mat
• 1 octagonal mat
• 1 incline mat
• 1 8-inch skill cushion, if wall has no matting

Warm-Up
• Perform Achilles stretch I.
• Perform ankle walk.
• Jog, skip, and gallop.
• Perform neck hold.
• Perform straddle stretch.
• Perform pike stretch.
• Perform flexor back stretch.
• Perform kneeling wrist stretch.
• Perform bridge with hopping legs.

Stations
1. Frog jump. With hands between feet, do 3 sets of 10.
2. Wall backbend. Walk hands down a wall toward a bridge position; do 5 times.
3. Kick-up handstand. Do handstand against a padded wall and hold for 10 seconds;
do 3 times.
4. Standing quadriceps stretch. Stand on one leg and bend other leg. Reach back to
grasp foot and pull it toward buttocks. Place knee behind standing knee and hold
stretch for 10 seconds; do 3 times on each leg.
5. Rocking bridge, tuck and roll. Over feet and over hands, do 5 sets of 3 rocks. Do tuck
and roll between each set of rocking bridge.
6. Needle kick walk. Do 10 times with each leg.
7. Front limber over barrel. Do 10 times.
8. Arm circles. Do 50 forward and 50 backward.
9. Handstand forward roll. Perform a handstand in front of a folded mat into a forward
roll on the folded mat (see figure 6.5); do 5 times.
10. Standing wrist stretch. With arms straight in front of you, pull fingers toward yourself
and hold for 10 seconds; do 3 times with each hand.
11. Bridge single-leg hold. Do a bridge. Lift one leg up and hold for 5 seconds; do 3
times with each leg.
12. Straddle stretch. Stretch to the side, middle, and other side and hold each stretch for
10 seconds; do 3 sets.
 68 Tumbling Basics

a b

  Figure 6.5    (a) Handstand in front of 8-inch mat; (b) forward roll on 8-inch mat (may also be
performed onto a folded mat).

Cool-Down
• Perform standing straddle stretch.
• Perform bounce, bounce, straighten.
• Perform tuck and roll.
• Perform triceps stretch I.

No matting

4. Standing 5. Rocking 6. Needle kick 7. Front limber

quadriceps bridge, tuck walk over barrel
stretch and roll
3. Kick-up
handstand
8”

2. Wall
backbend

8. Arm circles No
Wall No matting
matting

9. Handstand
12. Straddle 11. Bridge single-leg hold 10. Standing forward roll
1. Frog jump stretch wrist stretch
HH

FF

No matting

E5774/Ortiz/Floor 6.1/453344 /Tammy P/R5 -alw

 front limbers and backbend kickovers 69

c i r c u i t

2
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 1 octagonal mat
• 1 incline mat
• 1 or 2 8-inch skill cushions, all depending on whether you have a matted wall or an-
other mat to pad the wall
• 1 folded mat

Warm-Up
• Perform Achilles stretch II.
• Perform walking leg kick, kicking forward 1, 2, then sideways 1, 2, then backward 1, 2;
repeat.
• Skip and gallop forward and backward.
• Perform trunk rotation.
• Perform side lunge.
• Perform standing pike stretch.
• Perform seal walk in place.
• Perform bridge push-up.

Stations
1. Wall sit. Slide down a wall until your knees are bent 90 degrees; hold the wall sit while
you say the alphabet backward.
2. Wall backbend. Walk hands up and down to a mat; do 5 times.
3. Archy handstand. Kick up to archy handstand against wall and hold for 10 seconds,
working on shoulder flexibility; do 3 times.
4. Kneeling flexor stretch. Bring back foot to buttocks and hold for 10 seconds with
each leg; do 3 times.
5. Bridge with hopping legs. Do a bridge and then hop from one foot to the other 10
times; do 3 sets.
6. Leg swings. Swing leg forward and backward 10 times and then hold the leg in for-
ward middle position for 10 seconds; do 3 sets with each leg.
7. Back limber over barrel. Arch backward over a barrel mat and then pull legs over
through handstand position, piking down on landing; do 10 times.
8. Bridge push-up. In bridge position, raise and lower your head to the mat; do 3 sets of
10.
9. Handstand to bridge. In front of a soft mat, perform a handstand and then arch to
bridge. Do 10 times.
10. Wrist circles. Do 30 each way.
11. Backbend. Stand with feet shoulder-width apart at the bottom of incline mat and then
arch backward into backbend going up the mat; do 10 times.
12. Pike stretch. Hold for 10 seconds; do 5 times.
 70 Tumbling Basics

Cool-Down
• Perform butterfly.
• Perform standing pike step stretch.
• Perform cat and cow stretch.
• Perform triceps stretch II.

No matting

4. Kneeling 5. Bridge with 6. Leg swings 7. Back limber

flexor hopping over barrel
stretch legs
3. Archy
handstand
8”

2. Wall
backbend

8. Bridge push-up No
Wall No matting
matting

9. Handstand
12. Pike 11. Backbend 10. Wrist to bridge
stretch circles H H
HH

FF

8”
F F
1. Wall sit

No matting

E5774/Ortiz/Floor 6.2/453345 /Tammy P/R4-alw

c i r c u i t

3
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 2 folded mats
• 1 octagonal mat
• 1 incline mat
• 1 or 2 8-inch skill cushions, depending on whether your wall is matted

Warm-Up
• Perform Achilles stretch III.
• Perform ankle circles I.
 front limbers and backbend kickovers 71

• Perform walking leg kick, kicking forward 1, 2, then sideways 1, 2, then backward 1, 2;
repeat.
• Jog, skip, gallop, and grapevine.
• Perform standing quadriceps stretch.
• Perform modified hurdle stretch.
• Perform inchworm.
• Perform standing wrist stretch.
• Perform bridge single-leg hold.

Stations
1. Single-leg squat. Stand on one leg and hold the free leg horizontal. Bend standing
leg to 90-degree angle and then straighten; do 10 times on each leg.
2. Wall backbend. Walk hands up and down wall to folded mat; do 5 times.
3. Archy handstand. Kick up to archy handstand against a wall. Slowly lower legs down
to pike stand and then stand up straight with arms high. Do 10 times.
4. Flexor back stretch. Lying on your belly, reach bent leg behind to opposite side and
hold stretch for 10 seconds; do 3 times on each side.
5. Big rocks. Jump from feet to hands in bridge position; do 3 sets of 5. Do tuck and roll
between each set.
6. Scissor hop. Hop from each foot, keeping other leg straight. Do 25 forward and 25
backward.
7. Front and back limber over barrel. Do 5 front and 5 back.
8. Plank walk. In push-up position, walk hands up and down folded mat 25 times.

No matting

4. Flexor back 5. Big rocks 6. Scissor hop 7. Front and back

stretch limber over
barrel
3. Archy
handstand
8”

2. Wall
backbend
8. Plank walk
No
Wall No matting
matting

9. Backbend from
floor to mat
12. Standing 11. Handstand bridge 10. Wrist
pike roller F F
stretch coaster
FF

H H
HH

8”
1. Single-leg
squat

No matting

E5774/Ortiz/Floor 6.3/453346 /Tammy P/R5-alw

 72 Tumbling Basics

9. Backbend from floor to mat. Do 10 times.

10. Wrist roller coaster. Do 25 times in each direction.
11. Handstand bridge. Do a handstand and arch over, going up incline mat into bridge
10 times.
12. Standing pike stretch. Walk hands down legs for 8 counts, hold the stretch for 8
counts, and then walk hands back up legs for 8 counts; do 3 sets.

Cool-Down
• Perform straddle stretch.
• Perform pike stretch.
• Perform pike sit arm stretch.
• Perform standing quadriceps stretch.

c i r c u i t

4
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 1 octagonal mat
• 1 incline mat
• 1 or 2 8-inch skill cushions, depending on whether wall is matted

Warm-Up
• Perform Achilles stretch IV.
• Perform feet positions.
• Perform scissor hop forward and backward.
• Perform jumping jacks: 25 regular, 10 forward, 10 backward, 5 to right, 5 to left, 10
circling right, 10 circling left.
• Perform straddle stretch.
• Perform standing pike step stretch.
• Perform washing machine and dryer.
• Perform kneeling backbend.

Stations
1. Single-leg hold. Hold leg to the front, side, and back, holding each position for 10
counts.
2. Wall backbend. Walk hands up and down wall into backbend 5 times.
3. Archy handstand. Do an archy handstand against wall and then step down one leg at
a time; do 10 times.
4. Modified hurdle stretch. With one leg bent as in the butterfly stretch and the other leg
straight, stretch forward and hold for 10 seconds; do 5 times on each side.
5. Bridge with hopping legs. In a bridge, hold one leg up and then hop off the other leg
10 times; do 3 sets.
6. Superman walk. Hold for 3 seconds; do 10 times for each leg.
 front limbers and backbend kickovers 73

7. Backbend single-leg kickover. Use barrel mat; do 10 times.

8. Push-up clap. Do 25 times.
9. Handstand to bridge on mat. Do 10 times.
10. Seal wrist stretch. Walk hands in various directions until it’s time to rotate to next sta-
tion.
11. Bridge kickover to lunge. Using an incline mat, push up to a bridge. Going downhill,
kick over to land in lunge. Do 10 times.
12. Standing straddle stretch. Reach to the side, middle, and other side and hold each
stretch for 10 seconds; do 3 sets.

Cool-Down
• Perform modified hurdle stretch.
• Perform flexor back stretch.
• Perform shoulder press.
• Perform wrist roller coaster.

No matting

4. Modified 5. Bridge with 6. Superman 7. Backbend

hurdle hopping walk single-leg
stretch legs kickover
3. Archy
handstand
8”

2. Wall
backbend 8. Push-up clap
No
Wall No matting
matting

9. Handstand to
12. Standing 11. Bridge kickover to lunge 10. Seal bridge on mat
straddle wrist
stretch stretch H H
F
F
HH

8”
F F
1. Single-leg
hold

No matting

E5774/Ortiz/Floor 6.4/453347 /Tammy P/R3-alw

 74 Tumbling Basics

c i r c u i t

5
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 1 folded mat
• 1 octagonal mat
• 1 incline mat
• 1 or 2 8-inch skill cushions, depending on whether your wall is matted

Warm-Up
• Perform elevator walk.
• Perform pronounced walk.
• Perform crawl, bear crawl, frog jump, and jogging.
• Perform kneeling flexor stretch.
• Perform kneeling hamstring stretch.
• Perform standing straddle stretch.
• Perform wrist circles.
• Perform bridge with hopping legs.

Stations
1. Jump up and down on folded mat 25 times.
2. Wall backbend. Walk hands up and down wall into backbend; do 5 times.
3. Handstand. Do a handstand against wall and hold for 25 seconds; do 2 times.
4. Kneeling backbend. While kneeling, arch backward with your head toward feet and
return to upright position; do 5 times.
5. Handstand to bridge, tuck and roll. Do a handstand to bridge and then tuck and roll; do 5
times.
6. Superman and hollow hold. Hold each for 10 seconds; do 3 times.
7. Handstand to bridge, back kickover. Using a barrel mat, do a handstand to bridge
into a back kickover; do 10 times.
8. Supported log roll. Rotate from front support (plank) to rear support; do 10 times
each way.
9. Backbend. Using a soft mat, do 10 times.
10. Kneeling wrist stretch. While kneeling with your palms up and down, pull fingers back
toward yourself and hold for 10 seconds; do 3 times.
11. Handstand to bridge, back kickover. Using an incline mat, do a handstand going up
the incline mat into a bridge, then into a back kickover; do 10 times.
12. Lower-back roll. Roll your legs back over your head and bend your knees by your
shoulder. Hold this position for 10 seconds, then straighten your legs and hold for 10
seconds. Do 3 times.

Cool-Down
• Perform butterfly.
• Perform standing pike stretch.
• Perform cat and cow.
• Perform kneeling wrist stretch.
 front limbers and backbend kickovers 75

No matting

4. Kneeling 5. Handstand 6. Superman 7. Handstand to

backbend to bridge, and hollow bridge, back
tuck and roll hold kickover
3. Handstand

8”

2. Wall
backbend 8. Supported
log roll No
Wall No matting
matting

9. Backbend
12. Lower- 11. Handstand to bridge, 10. Kneeling
1. Jump up back back kickover wrist F F
and down roll stretch 8”
H H
FF

HH

No matting

E5774/Ortiz/Floor 6.5/453348 /Tammy P/R3-alw

c i r c u i t

6
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 1 octagonal mat
• 1 incline mat
• 1 or 2 8-inch skill cushions, depending on whether wall is matted

Warm-Up
• Walk on heels.
• Walk on toes.
• Perform scissor hop forward and backward, grapevine, and skip forward and backward.
• Perform cross and stretch.
• Perform modified hurdle stretch.
• Perform inchworm.
• Perform wrist stretch with wall.
• Perform bridge single-leg hold.
 76 Tumbling Basics

Stations
1. Short-person walk. Take 50 steps with knees bent at 90 degrees.
2. Wall bridge to kickover. Do a bridge with your feet touching a matted wall. Walk up
the wall and kick over. Do 5 times.
3. Handstand shrug. Push up and down in shoulders; do 3 sets of 10.
4. Kneeling backbend. While kneeling, arch your back down and up; do 5 times.
5. Front limber. Do a handstand to a backbend and then stand up; do 5 times.
6. Tuck and roll and sit-up. Do 10 tuck and rolls and then 30 sit-ups.
7. Front limber and backbend kickover. Using a barrel mat, do 5 front limbers and 5
backbend kickovers.
8. Inside-out. From a bridge position, do a log roll to a bear crawl and then back into a
bridge; do 5 times each way.
9. Handstand to bridge, kickover. Use a soft mat and do 5 times.
10. Standing wrist stretch. With your arms out straight in front middle position, pull fingers
toward yourself up and down with opposite hand and hold stretch for 10 seconds; do
3 times with each hand.
11. Front limber. Perform down an incline mat 10 times.
12. Modified hurdle stretch. With one leg bent as in the butterfly stretch and the other leg
straight, stretch forward and hold for 10 seconds; do 3 times on each side.

Cool-Down
• Perform side lunge to each side.
• Perform cross pike stretch.
• Perform bent-body arm stretch.
• Perform standing quadriceps stretch.

No matting

4. Kneeling 5. Front 6. Tuck and roll 7. Front limber

backbend limber and sit-up and backbend
3. Handstand kickover
8” shrug

2. Wall bridge
to kickover

8. Inside-out No
Wall No matting
matting

9. Handstand to
12. Modified 11. Front limber 10. Standing bridge, kickover
hurdle wrist H H
stretch stretch
HH

1. Short-person F F
F

8”
F

walk

No matting
 7
Front Handsprings

A front handspring is a fast-moving skill

requiring more strength than flexibility.
It requires a hurdle entry, strong leg swing, and
• The shoulders and upper back are areas
of concern because the more open the
shoulder angle, the easier it will be to push
powerful push through the shoulder girdle. A properly from the mat.
front handspring passes through the handstand • The hip flexors, hamstrings, and quads
position and then propels forward and upward to need to be stretched because they are
land on the feet. A front handspring has a blind integral to the successful completion of
landing (that is, the performer does not see the the front handspring.
mat before contacting it).
Because of the strength required to execute Strength
the front handspring, a lot of attention is placed • The front handspring requires a lot of
on muscular strength. Additionally, flexibility strength in the entire body.
still needs to be enhanced for an optimal front • Strength is needed in the hamstrings and
handspring. Muscular endurance is encour- gluteus maximus for performing the strong
aged through circuit exercises and, for the more kick to propel the body through the skill.
advanced students, through combinations of
• Quadriceps need to be developed in order
skills. Here are some of the areas of strength and
to explode with power off the floor at the
flexibility that will be developed:
beginning of the skill. Strength in both
Flexibility quadriceps and gluteus maximus is neces-
• The wrists will feel more impact; therefore, sary for achieving a tight finish to stand.
attention should be paid to stretching them • Core strength is required for performing
out before performing this skill. the skill safely with control.

77
 78 Tumbling Basics

• This is one of the first tumbling skills that ping forward with the dominant leg. The move
requires a lot of shoulder strength using produces horizontal velocity resulting in power
a popping action. I describe it like a pogo for the skill.
stick. Students place straight arms over- After performing the hurdle with arms by the
head like bunny ears and then push in ears, the student swings the non-dominant leg
and out of the shoulders without bending backward and upward and places the hands on
the arms. the floor in a handstand position. The dominant
• The wrists will feel stress and should be leg pushes off the floor to join the other leg just
strengthened as well. after vertical.
Just before reaching vertical, a strong push
through the shoulders occurs, resulting in flight
Basic Technique to the feet. This is the difference between a front
handspring and a front limber: the speed and
The front handspring (see figure 7.1) begins with flight to the feet.
a run and a single-leg hurdle. This is the same Momentum is developed through the run,
concept used when teaching a running cartwheel hurdle, kick, and push from the dominant leg. If
or a round-off. A run of several steps culminates the student is not confident in the approach phase
in a skip lifting the dominant leg and then step- or lacks strength, the result is a front handspring
that runs out of energy and probably resembles
a front limber. The student must squeeze the
gluteus maximus and push up out of the legs to
keep from landing in a squat.
The front handspring may also be performed
as a step-out, which means landing on one leg
at a time. This is usually taught after a two-foot
landing because it takes more strength to perform
this skill onto one leg. The advantage of learning
a step-out is that it offers the ability to connect
to other one-foot takeoff skills, such as another
front handspring, cartwheel, or round-off.
If the takeoff for the front handspring initiates
from two feet, it is called a flyspring. A flyspring
is never taught first because it is considered more
difficult and requires more strength.

b c

  Figure 7.1    (a) Kicking into the front handspring; (b) flight from hands to feet; (c) landing the front hand-
spring.
 front handsprings 79

Cueing this skill. As the spotter, you will designate where

the student should try to place the hands. Bear
In the front handspring, it is important to look in mind that students will be running and may
forward down the mat during the run and hurdle miss the designated target, requiring you to move
phase. The head is in neutral position. During the forward or backward to be in the proper position
hurdle, the arms lift over the head and cover the to catch their weight and help them. You should
ears. Once the hands are on the mat, the focus be slightly ahead of the student so that when you
is on the hands and remains on the hands at the catch and support her, it is from the inverted posi-
completion of the skill. tion to the finish of the skill.
Here are some verbal cues you may need Execute the spot with the near hand on the
to use with students when they perform front triceps and shoulder area and the far arm on the
handsprings: lower back. The upper-arm spot helps them up
and also keeps them from falling forward. The
• Transfer as much momentum as possible lower-back spot helps them up and ensures that
from the run and hurdle into the skill. they do not fall on their back. (See figure 7.2.)
• Keep arms by ears during the hurdle and Here are some common errors you will need
throughout the skill. to watch for when students perform front hand-
• Focus on hands as you contact the mat springs:
until the finish. • Arms don’t remain by ears throughout
• Finish like the front limber, with legs the skill.
straightening, buttocks squeezing tightly, • Eyes don’t focus on hands.
and eyes focused on hands.
• Momentum is inadequate.
• There should be flight from the hands to
the feet. • Strength is lacking in kicking and pushing
phases.
• Landing is in squat position.
Safety and Spotting • Axis of rotation shortens by dropping arms
to a side middle position after pushing
A front handspring has more momentum and from the mat. This quickens the rotation
requires more strength than the previously taught but usually results in an incorrect body
skills. Therefore, injuries, especially to the lower position.
extremities, may occur. Students need special
preparation for executing this skill. Proper basic
tumbling should proceed learning this skill. Atten-
tion to each student’s strength development is a
must, and they need to practice kinesthetic drills
for body awareness as well as landing drills. You
should use many practice stations before allow-
ing students to attempt a front handspring on the
floor mat. Make sure you clearly communicate
where the hurdle and hand placement will occur,
and have students practice just that portion of
the skill before you spot them on the entire skill.
This is a much more difficult skill to spot because
of the running entry and the quick nature of the
skill. You and the students must be aware of the
physical location of the skill (that is, the exact
spot on the mat where they put the hands down
after the hurdle).
The spot on the front handspring is fairly easy,
but you should not attempt it until a student has
exhibited a good understanding of the skill, a well-   Figure 7.2    Spotting on shoulder and back for front
developed hurdle entry, and strength specific to handspring.
 80 Tumbling Basics

• Head goes forward and downward, result- • Front handspring step-out to round-off
ing in tucking the body rather than landing • Front handspring, dive forward roll
in a tight arch. The tucked position will
• Flyspring
cause a landing in a deep squat (possibly
causing injury to the knees) or a fall for- • Series of flysprings
ward. • Front handspring, flyspring

Remember, a forward landing is a blind land- Because the front handspring is more difficult
ing because the student will not see the mat before than the previous skills you have introduced, you
contacting it. Thus, falling forward or backward may have many students who are not as proficient
could cause an injury because of a lack of spatial in this skill. Therefore, you want to maintain their
awareness. enthusiasm for learning without causing them
to feel overwhelmed. Many drills introduced in
the circuits are developmental and fun. Here are
Modifications and some other adaptations you may want to have
Adaptations your students try.

If students master a front handspring, you want • Kneeling round-off or a cartwheel starting
to keep them motivated during their practice. in a knee-out pose ending, which aids in
This is an opportunity to learn a front handspring developing a stronger leg swing
step-out, a flyspring, or a combination of skills • Archy handstand against the wall, working
in a sequence. Here are some suggestions for on strong kick and focusing eyes on hands
modifications: • Walk up wall from bridge (finishing in tight
arch position) to straight jump
• Series of front handspring step-outs
• Needle kick walk, snap legs together,
• Front handspring step-out to front hand-
straight jump looking at hands
spring

c i r c u i t

1
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 3 folded mats
• 1 8-inch skill cushion, if wall is not matted
• 1 incline mat
• 1 octagonal mat

Warm-Up
• Perform Achilles stretch I.
• Perform ankle walk.
• Jog, skip, and gallop.
• Perform straddle stretch.
• Perform pike stretch.
• Perform flexor back stretch.
• Perform kneeling wrist stretch.
• Perform bridge with hopping legs.
 front handsprings 81

Stations
1. Lean-back. Kneeling, lean back as far as possible with straight body, and return; do
10 times.
2. Backbend. Walk hands up and down wall into backbend; do 10 times.
3. Kick-up handstand. Kick up into handstand against wall; hold for 30 seconds.
4. Ninja turtle to bridge. Lie on back with legs overhead. Place hands in bridge posi-
tion and whip legs up through shoulder stand position. Arch your back and push with
hands to finish in bridge. Do 10 times.
5. Triceps stretch I. Pull one arm across chest, using other arm to help. Hold for 10
seconds; do 3 times.
6. Sit-up. Do 30.
7. Front handspring over barrel. Using a barrel mat, do 10 front handsprings from one
foot using a hurdle.
8. Rocking bridge, tuck and roll. Hands to feet, rock back and forth 10 times; do 3 sets
with tuck and roll between sets.
9. Needle kick walk. With hands on folded mat, the kicks are as rearward and as high
as possible; do 3 sets of 10 for each leg.
10. Seal wrist stretch. Walk hands inward and outward 30 times.
11. Fast front limber. With T-mats in front of an incline mat, hurdle, then place hands on
folded mat and do a fast front limber down the incline mat; do 10 times.
12. Modified hurdle stretch. With one leg bent as in the butterfly stretch and the other leg
straight, stretch forward and hold for 10 seconds; do 3 times on each side.

No matting

4. Ninja turtle 5. Triceps 6. Sit-up 7. Front

to bridge stretch I handspring
over barrel
3. Kick-up
8” handstand

2. Backbend

8. Rocking bridge, No
Wall No matting
tuck and roll matting

9. Needle kick
12. Modified 11. Fast front limber 10. Seal walk
hurdle wrist
stretch stretch
1. Lean-back
HH
FF

No matting

E5774/Ortiz/Floor 7.1/453355 /Tammy P/R3-alw

 82 Tumbling Basics

Cool-Down
• Perform standing straddle stretch.
• Perform bounce, bounce, straighten.
• Perform tuck and roll.
• Perform triceps stretch I.

c i r c u i t

2
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 3 folded mats
• 1 or 2 8-inch skill cushions, if wall is not matted
• 1 incline mat
• 1 octagonal mat

Warm-Up
• Perform Achilles stretch II.
• Perform walking leg kick forward and backward.
• Jog kicking toward buttocks, then lifting knees forward, then leaping from one foot to
the other.
• Perform trunk rotation.
• Perform side lunge.
• Perform standing pike stretch.
• Perform seal walk in place.
• Perform bridge push-up.

Stations
1. Alternating Superman. Opposite arm and leg rise; do 30 times for each leg.
2. Pike jump to headstand. Place hands and head into a headstand position on folded
mat against a wall. Jump from floor mat in a pike position to a headstand against the
wall. Do 10 times.
3. Handstand shrug. Do 30 against wall.
4. Ninja turtle. Do 10 times.
5. Pike sit arm stretch. Sit in a pike position with your hands together behind buttocks
and fingers pointing away from body. Push hips as far from hands as possible,
stretching shoulders. Hold for 10 seconds, rock side to side for 10 seconds, and then
hold for another 10 seconds.
6. Curl-up, single-leg press-out. Supporting weight on forearms, do 30 on each leg.
7. Front handspring over barrel. Using a hurdle, do a front handspring over a barrel mat;
do 10 times.
8. Bridge push-up. In a bridge position, bend arms until your head touches the mat and
then push back to bridge; do 3 sets of 10.
9. Kick-up to handstand. Use an 8-inch mat; do 10 times.
 front handsprings 83

10. Wrist circles. Do 30 in each direction.

11. Fast front limber. Place T-mats in front of an incline mat. Hurdle, then place hands on
folded mat and do a fast front limber down the incline mat; do 10 times.
12. Cross and stretch. Sit in a pike position and bend one leg, crossing it over thigh of
straight leg. Twist upper body in opposite direction of bent leg and hold stretch for 30
seconds. Repeat with other leg.

Cool-Down
• Perform butterfly.
• Perform standing pike step stretch.
• Perform cat and cow stretch.
• Perform triceps stretch II.

No matting

4. Ninja turtle 5. Pike sit 6. Curl-up, 7. Front

arm single-leg handspring
3. Handstand stretch press-out over barrel
shrug
8”
2. Pike jump
to headstand

8. Bridge No
Wall No matting push-up matting

9. Kick-up to
handstand
12. Cross 11. Fast front limber 10. Wrist
and circles H H
stretch
1. Alternating
HH

8”
FF

Superman

No matting

E5774/Ortiz/Floor 7.2/453356/Tammy P/R5-alw

 84 Tumbling Basics

c i r c u i t

3
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 4 folded mats
• 1 or 2 8-inch skill cushions, if wall is not matted
• 1 incline mat
• 1 octagonal mat

Warm-Up
• Perform Achilles stretch III.
• Perform ankle circles I.
• Perform kneeling lunge jump 10 times each leg, jogging with knees up in place and
jogging by kicking buttocks in place.
• Perform standing quadriceps stretch.
• Perform modified hurdle stretch.
• Perform inchworm.
• Perform washing machine, dryer, and wrist roller coaster.
• Perform bridge single-leg hold.

Stations
1. Superman. Arch up and hold for 10 seconds; do 3 times.
2. Pike jump to headstand. With hands and head in headstand position on a folded mat
against wall, jump from floor mat in a pike position to a headstand against the wall;
do 10 times.
3. Handstand push-up. Do 3 sets of 10 against a wall.
4. Kip (ninja turtle to upright standing position). Do 10 times.
5. Triceps stretch II. Lift elbow up and behind head using the opposite hand to stretch
the triceps by placing it near the elbow. Hold the stretch for 10 seconds on each arm;
do 3 times.
6. Curl-up, double-leg press-out. With weight supported on forearms, do 30 times.
7. Front handspring over barrel. Use three steps and a hurdle; do 10 times.
8. Mexican hat dance bridge. In a bridge position, hop from one foot to the other; do 30
times each foot.
9. Handstand to flat back. Kick to a handstand on a folded mat. Keeping your body
straight, push from the shoulders and land flat on your back on the 8" skill cushion
mat. Do 10 times.
10. Standing wrist stretch. Stand with arms straight out in front of you and pull fingers up
and down toward body with the opposite hand. Hold each stretch for 10 seconds and
repeat with the other hand.
11. Front handspring. Use T-mats in front of an incline mat. Do 10 with a hurdle.
12. Pike stretch. Hold for 10 seconds; do 3 times.
 front handsprings 85

Cool-Down
• Perform straddle stretch.
• Perform lower-back roll.
• Perform pike sit arm stretch.
• Perform kneeling flexor stretch.

No matting

4. Kip 5. Triceps 6. Curl-up, 7. Front

stretch II double-leg handspring
press-out over barrel
3. Handstand
push-up
8”
2. Pike jump
to headstand

8. Mexican hat No
Wall No matting dance bridge matting

9. Handstand
to flat back
12. Pike 11. Front handspring 10. Standing
stretch wrist H H
stretch
1. Superman
HH

8”
FF

No matting

E5774/Ortiz/Floor 7.3/453357/Tammy P/R4-alw

c i r c u i t

4
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 5 folded mats
• 1 or 2 8-inch skill cushions, if wall is not matted
• 1 incline mat
• 1 octagonal mat
 86 Tumbling Basics

Warm-Up
• Perform Achilles stretch IV.
• Perform feet positions.
• Perform 10 squat thrusts, 10 candlestick jumps, and 25 jumping jacks.
• Perform straddle stretch.
• Perform standing pike step stretch.
• Perform wrist circles.
• Perform kneeling backbend.

Stations
1. Superman walk. Perform 30 on each leg.
2. Pike jump to headstand. With hands and head in a headstand position on a folded
mat against a wall, jump from floor mat in a pike position to a headstand against wall;
do 10 times.
3. Handstand snap-down. Do 30, working on the shoulder push.
4. Kip (ninja turtle to feet). Do 10 times.
5. Arm circles. Do 30 in each direction.
6. Hollow hold. Hold each one for 30 seconds; do 3 times.
7. Front handspring over barrel. Use 3 steps and a hurdle; do 10 times.
8. Big rocks, tuck and roll. While in a bridge position, jump from hands to feet to hands;
do 3 sets of 10. Do tuck and roll between sets.
9. Jump to pike, then headstand, arch over to bridge. Jump to pike position, then into
headstand on a folded mat. Arch over to bridge, landing on 8-inch mat. Do 10 times.

No matting

3. Handstand 4. Kip 5. Arm 6. Hollow 7. Front

snap-down circles hold handspring
over barrel

2. Pike jump 8. Big rocks,

to headstand No
Wall 8” No matting tuck and roll matting

9. Pike jump
12. Crossed 11. Front handspring 10. Kneeling to headstand
pike wrist to bridge
stretch stretch
HH

F F

HH

8”
FF

1. Superman
walk

No matting

E5774/Ortiz/Floor 7.4/453358/Tammy P/R6-alw

 front handsprings 87

10. Kneeling wrist stretch. Sitting on knees, place hands on the mat with fingers point-
ing toward body. Alternate palms and backs of hands, holding each stretch for 10
seconds; do 3 times.
11. Front handspring. Using T-mats in front of an incline mat, do the skill with a hurdle; do
10 times.
12. Crossed pike stretch. Stand with legs crossed and reach toward toes, holding stretch
for 10 seconds; do 3 times with each leg in front.

Cool-Down
• Perform modified hurdle stretch.
• Perform flexor back stretch.
• Perform shoulder press.
• Perform wrist roller coaster.

c i r c u i t

5
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 4 folded mats
• 1 or 2 8-inch skill cushion, if wall is not matted
• 1 incline mat
• 1 octagonal mat

Warm-Up
• Perform elevator walk.
• Perform pronounced walk.
• Perform bear crawl, frog jump, and donkey kick. Finish with scissor hop forward and
backward.
• Perform kneeling flexor stretch.
• Perform crossed pike stretch.
• Perform standing straddle stretch.
• Perform standing wrist stretch.
• Perform big rock.

Stations
1. Standing alternating Superman. Hold each for 5 seconds; do 5 times for each leg.
2. Wall backbend. Walk hands up and down the wall to a backbend position; do 10 times.
3. Donkey kick. Do 3 sets of 10.
4. Handstand to bridge. Do 10 times.
5. Arm circles. With palms facing up, do 50 small arm circles in each direction.
6. Curl-up leg circle. From a hollow hold position, do 3 sets of 10 small leg circles in
each direction.
7. Front handspring over barrel. Starting with three steps and a hurdle, do 10 times over
barrel mat.
 88 Tumbling Basics

8. Bridge push-up. Do 3 sets of 10.

9. Front headspring. Run and hurdle to both feet, jump placing hands and head on two
folded mats, pike legs upward to a stretched vertical position, then arch over and
land on feet on an 8-inch mat by snapping to a tight arch and pushing off with hands.
Do 10 times. (See figure 7.3.)
10. Seal wrist stretch. From a seal hold position, walk hands inward and outward 30
times.
11. Front handspring. Using T-mats in front of an incline mat, do a front handspring with a
hurdle 10 times.
12. Kneeling hamstring stretch. Kneel on one knee with other leg straight out in front of you.
Stretch over the straight leg and hold it for 10 seconds. Do 3 times with each leg.

Cool-Down
• Perform butterfly.
• Perform standing pike stretch.
• Perform cat and cow.
• Perform pike sit arm stretch.

  Figure 7.3    Front headspring over two

folded mats or a block, landing on an
8-inch mat. (a) The beginning of the front
headspring, similar to a piked headstand;
(b) opening the hip angle when near verti-
cal; (c) explosive push from the arms with
the body in a tight arch position; (d) land-
a b ing the front headspring.

c d
 front handsprings 89

No matting

3. Donkey 4. Handstand 5. Arm 6. Curl-up 7. Front

kick to bridge circles leg circle handspring
over barrel

8” 2. Wall 8. Bridge
backbend No
Wall No matting push-up
matting

9. Front
headspring
12. Kneeling 11. Front handspring 10. Seal
hamstring wrist H H
H
1. Standing stretch stretch
HH
alternating F F
FF

Superman
8”

No matting

E5774/Ortiz/Floor 7.5/453363/Tammy P/R4-alw

c i r c u i t

6
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 4 folded mats
• 1 or 2 8-inch skill cushions, if wall is not matted
• 1 incline mat
• 1 octagonal mat

Warm-Up
• Walk on heels.
• Walk on toes.
• Perform scissor hop forward and backward, grapevine, and skip forward and back-
ward.
• Perform cross and stretch.
• Perform modified hurdle stretch.
• Perform inchworm.
 90 Tumbling Basics

• Perform wrist stretch with wall.

• Perform bridge walk forward and backward.

Stations
1. Single straight-leg lift. On forearms and knees, lift one leg straight backward 30 times
for each leg.
2. Handstand march. Do 30 against wall.
3. Three-quarter handstand hop. Kick up into a three-quarter handstand and push off
with hands. Do 30 times.
4. Needle kick walk. Return to a standing position after each kick. Do 10 times for each
leg.
5. Inverted shoulder stretch. From a standing position, clasp hands behind body, bend
forward, and swing clasped hands upward. Hold stretch for 10 seconds; do 3 times.
6. Curl-up straddle cross. From a hollow hold position, straddle and cross legs; do 30
times.
7. Front handspring over barrel. Take three steps and a hurdle and do a front hand-
spring over a barrel mat; do 10 times.
8. Bridge walk. Take 10 steps forward and 10 steps backward.
9. Front handspring. Using T-mats in front of an 8-inch mat, do the skill 10 times.
10. Wrist circles. Do 30 in each direction.
11. Front handspring. Using T-mats in front of an incline mat, do the skill with a hurdle 10
times.
12. Straddle stretch. In a straddle position, reach to the side, middle, and other side.
Hold each stretch for 10 seconds; do 3 sets.

Cool-Down
• Perform side lunge.
• Perform standing pike step stretch.
• Perform bent-body arm stretch.
• Perform standing quadriceps stretch.
 No matting

3. Three-quarter 4. Needle 5. Inverted 6. Curl-up 7. Front

handstand kick walk shoulder straddle handspring
hop stretch cross over barrel

8. Bridge
No
Wall No matting walk
matting
2. Handstand
march 9. Front
8”
handspring

12. Straddle 11. Front handspring 10. Wrist

stretch circles
H H
HH F F
1. Single
FF

straight-leg 8”
lift

No matting

E5774/Ortiz/Floor 7.6/453364/Tammy P/R3-alw

91
This page intentionally left blank.
 8
Back Handsprings

T he back handspring is one of the most excit-

ing skills that you may teach. Many students
look forward to learning this skill because it is
areas you will want to help students develop in
order to have a positive learning experience:
Flexibility
very popular in cheerleading, and sometimes even
football players do them. The back handspring • The back handspring requires good shoul-
is a backward jumping action that springs to the der flexibility in order to reach backward
hands and then springs off the hands to the feet. toward the mat.
Never should the hands and feet be on the floor • Flexibility in the hip flexors is essential in
at the same time. It is a fast-moving skill often extending out of the jump and backward.
used in developing horizontal velocity, which is • Some students will have sore wrists, so
converted to vertical height in the execution of stretching the wrists before performing
more difficult skills. back handsprings is recommended.
The back handspring produces much pressure
on the hands and arms because of the impact Strength
from the jump. You must ensure that students • Strong legs are required for initiating a
develop proper upper-body strength for this skill. powerful jump.
The lower extremities provide the power and exer-
• A strong core is required for stability
tion necessary for initiating a back handspring.
during the execution of the skill.
When learning a back handspring it is obvious
that a lot of strength is needed, but flexibility also • A very strong upper body is necessary for
plays an integral part in the skill. Here are some preventing the head from coming into

93
 94 Tumbling Basics

contact with the mat and for pushing the I also prefer students to be able to go to a bridge
body into an upright position. from a stand (a backbend). This shows that they
• The wrists must be strong to handle the are not afraid of going backward. I have had a
pressure when landing on the hands. few students who lacked the flexibility to do this
but had the strength to overcome their deficiency
in flexibility.
Basic Technique The back handspring (see figure 8.1) begins
in a straight stand with the arms in a high posi-
The back handspring requires much strength. tion. The student leans backward with the chest
Before teaching a back handspring, I require stu- remaining upright and bends the knees, as if sitting
dents to be able to perform a back extension roll back into a chair. This allows a diagonal rearward
(a backward roll that pushes to a handstand). This trajectory. Simultaneously, the arms swing forward
indicates that when they are jumping backward and downward, just past the buttocks. Then, the
to the hands with extra pressure, they should be student jumps and swings the arms explosively
strong enough to handle the stress. Handstand forward and upward by the ears to land in an
push-ups against the wall are an excellent lead- inverted position. I often tell students to pretend
up drill. they are jumping backward to a handstand. The

a b

c d

  Figure 8.1    (a) Beginning of back handspring demonstrating the backward sit and arm swing; (b) flight to
handstand; (c) contact on hands; and (d) flight to feet.
 back handsprings 95

student must push aggressively from the hands not properly trained through strength condi-
and snap the legs downward, landing on the feet. tioning and drills. Many students will want to
The lower back is rounded, arms are by the ears attempt the skill before they are ready. Bearing
and the head is in neutral position, facing the same in mind the additional pressure exerted on the
direction as at the onset of the skill. hands and arms, make sure students are strong
Back handsprings may be performed consecu- enough in the legs and arms to safely perform
tively. They may also be performed from a round- the back handspring. Students should learn this
off. Once a student finds the courage to perform skill slowly, and you should ensure they learn all
a back handspring from a round-off, the skill is progressions properly. Spotting is a must during
usually much easier to perform. The student can students’ acquisition of this skill because students
run into the round-off to produce more power and have a greater chance of falling on their heads.
acceleration. Spotting the back handspring (see figure 8.2) is
Some students will perform a back handspring easier than spotting the front handspring because
with a step-out. They will often learn this in order the student starts from a set position on the mat.
to perform it on a balance beam. Other variations As the spotter, stand to the side of the student
include one-arm back handspring and gainer back and slightly behind to assist with the skill. The
handspring. Also, a back handspring may eventu- arm closest to the direction the student will go
ally develop into a whip-back, which is a back is placed on the back (for example, if you are on
handspring performed with no hands touching the right side of the student, your left hand is on
the floor. the back). The other hand goes on the hamstrings
after the student swings the arms upward to
Cueing throw backward into the skill so that you do not
interfere with the arm swing. Support the back
The focus when starting this skill should be for- and lift the legs up and over the student’s head.
ward. The head should be in neutral position Once the student is landing, the farther arm is on
during the entire skill. The student will see the the lower back and the other arm ensures that the
mat when the legs are snapping downward but student’s arms are lifting off the mat.
will quickly look forward at the finish. Here are some common errors you will need
Here are some verbal cues you might need to to watch for when students perform back hand-
use when students do back handsprings: springs:

• Maintain a forward focus while sitting back • Many students have a tendency to throw
for the takeoff. the head back in the beginning of the skill.
• The arms, not the head, should be the driv-
ing force to go backward. The head should
remain neutral, not forward or backward.
• Think of jumping backward to a handstand.
• Tell students, “Big jump, big throw.” The
arms and legs will work in concert with
one another.
• The body should be fully extended after
takeoff.
• The feet should snap downward to the mat
as the arms lift upward, maintaining posi-
tion by the ears.
• There should be flight to the hands and
flight from the hands to the feet.

Safety and Spotting

A back handspring is an exciting skill to learn   Figure 8.2    Arms on lower back and hamstrings to
but can result in many injuries if a student is spot through the completion of a back handspring.
 96 Tumbling Basics

The head should not lead the movement to form the skill on the floor mat with confidence
the mat. The arms should lead the move- and proficiency. They will really enjoy trying to
ment. combine this movement with other skills as well
• The synchronization of the arms and legs as experimenting with various entries and exits.
may be off. The student should not whip As they develop a capacity for greater horizon-
the arms without a jump. Likewise, the tal velocity, they will build up to learning more
student should not jump without throwing advanced elements not discussed in this book.
the arms. These two actions should occur Once they have mastered back handsprings,
together. students will have developed a lot of strength
and flexibility that will contribute to their over-
• Lack of arm strength may affect the per-
all physical health and coordination and agility
formance in a couple of ways. A student
for success in many athletic endeavors. Here are
without adequate arm strength who lands
some other activities and skills to challenge your
on the hands may collapse on the head. The
students:
other problem might be lack of strength
to push off the mat before the feet land on • Back handspring step-out
the mat. This often results in a planche • Round-off, back handspring
of the arms (the shoulders lean forward
over the hands) (see figure 8.3). Again, the • Round-off, multiple back handsprings
arms may bend at this point, resulting in • Back handspring step-outs in a row
a face plant. • Gainer back handspring
• One-arm back handspring
Modifications and The back handspring is a very challenging
Adaptations skill to many students. I do not have the students
perform them on the floor mats in the circuits
If you have students who perform the back hand- because of the complexity, strength, and coor-
spring well, then it is time to give them a greater dination required for successful performance of
challenge. First they will need to be able to per- this skill. All the lead-ups are great for developing
strength and flexibility in a fun, safe, and exciting
environment. Here are some ideas for students
needing adaptations:

• Backward roll instead of a back handspring

• Round-off, backward roll
• Jump to back on folded incline mat or
stacked mats, then move to end of mat with
hands reaching backward to floor mat and
pull legs overhead to floor mat
• Backward roll to three-quarter handstand
• Backbend

Circuits
Many of the circuits use a bifold incline mat. If
you do not have one, then use stacked mats. The
  Figure 8.3    Student planching at end of back hand- top surface should be soft because the students
spring because of lack of strength. jump backward to a supine (faceup) position.
 back handsprings 97

c i r c u i t

1
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 4 folded mats
• 1 8-inch skill cushion, if wall is not matted
• 1 incline mat bifolded or 2 8-inch skill cushions stacked
• 1 octagonal mat

Warm-Up
• Perform Achilles stretch I.
• Perform ankle walk.
• Jog, skip, and gallop.
• Perform straddle stretch.
• Perform pike stretch.
• Perform flexor back stretch.
• Perform kneeling wrist stretch.
• Perform bridge with hopping legs.

Stations
1. Wall sit. Slide down wall until knees are at a 90-degree bend; hold this position while
saying the alphabet backward.
2. Sit-back (first half of sit-back). Stand 24 to 30 inches (60-76 cm) away from the wall
with arms held high. Lean back, bending your legs as though sitting in a chair, and
swing arms down; do 30 times.
3. Three-quarter handstand snap-down. Kick up to three-quarter handstand on a folded
mat and then push off the mat to a standing position with arms by ears (see figure
8.4).
4. Shoulder press. Place hands close together horizontally on a wall and step back with
head between arms, pressing shoulders open; hold for 10 seconds. Do 3 times.
5. Push-up clap. Do 3 sets of 10.
6. Curl-up bicycle. In a hollow hold position, do bicycle legs, reaching opposite elbow
to opposite knee; do 30 times to each side.
7. Back limber over barrel, back extension roll. Do 5 times.
8. Straight jump, tuck jump. Do 3 sets of 10.
9. Jump up and down from mat to mat 10 times.
10. Squeeze a soft rubber or Nerf-like ball 50 times with each hand.
11. Jump backward to stretched position on soft waist-high mat 10 times (see figure 8.5).
12. Standing quadriceps stretch. Stand on one leg and bend the other, bringing heel
toward buttocks. Hold the foot to keep knee in place behind support leg. Hold for 10
seconds; do 3 times for each leg.
 98 Tumbling Basics

a b

  Figure 8.4    A snap-down, which is used at the end of a back handspring, should show flight
from hands to feet.

  Figure 8.5    Jump backward to stretched

position on waist-high mat.

Cool-Down
• Perform standing straddle stretch.
• Perform bounce, bounce, straighten.
• Perform tuck and roll.
• Perform triceps stretch I.
 back handsprings 99

No matting

3. Three-quarter 4. Shoulder 5. Push-up 6. Curl-up 7. Back limber

handstand press clap bicycle over barrel,
snap-down back extension
roll
H H

8. Straight jump,
8” tuck jump No
Wall 2. Sit-back No matting
matting
(first half
9. Jump up and
of sit-back)
down from mat
to mat
12. Standing 11. Jump backward 10. Squeeze a
quadriceps to stretched soft rubber
stretch position or Nerf-like
ball
1. Wall sit 8”

No matting

E5774/Ortiz/Floor 8.1/453374/Tammy P/R5-alw

c i r c u i t

2
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 4 folded mats
• 1 8-inch skill cushion, if wall is not matted
• 1 incline mat bifolded or 2 8-inch skill cushions stacked
• 1 octagonal mat

Warm-Up
• Perform Achilles stretch II.
• Perform walking leg kick forward and backward.
• Jog kicking toward the buttocks, then lifting knees forward, then leaping from one foot
to the other.
• Perform trunk rotation.
• Perform side lunge.
• Perform standing pike stretch.
 100 Tumbling Basics

• Perform seal walk in place.

• Perform bridge push-up.

Stations
1. Candlestick jump. Do 3 sets of 10.
2. Sit-back against wall (second half of sit-back). Sit against a wall with your arms down.
Then swing your arms up overhead while straightening your legs and opening the hip
angle. Do 30 times.
3. Three-quarter handstand snap-down, straight jump. Kick up to a three-quarter hand-
stand on a folded mat and then snap legs down and do a straight jump with arms
high; do 30 times.
4. Rearward shoulder stretch. Stand with your back to a wall an arm’s length away.
Reach arms behind toward the wall, placing them on the wall and bending knees
with hips open. Hold stretch for 10 seconds; do 3 times.
5. Plank hold. Hold the position until it is time to rotate to the next station.
6. Log roll V-up. Do a log roll, ending in a V-up (lift upper and lower body into a V
shape). Feet and shoulders should never touch the mat. Do 10 times in each direc-
tion.
7. Back limber over barrel, back extension roll. Do 5 times.
8. Straddle jump. Do 3 sets of 10.
9. Jump over mats. Do 10 times.
10. Dowel roll. Do 30 in each direction.

No matting

3. Three-quarter 4. Rearward 5. Plank 6. Log roll 7. Back limber

handstand shoulder hold V-up over barrel,
snap-down, stretch back extension
straight jump roll
H H

2. Sit-back against 8. Straddle

8” No
Wall wall (second half No matting jump
matting
of sit-back)
9. Jump over mats

12. Kneeling 11. Jump backward 10. Dowel

flexor to stretched roll
stretch position
1. Candlestick
jump 8”

No matting

E5774/Ortiz/Floor 8.2/453375/Tammy P/R5-alw

 back handsprings 101

11. Jump backward to stretched position. Using a soft waist-high mat, jump backward to
a stretched position; do 10 times.
12. Kneeling flexor stretch. From single-leg kneeling lunge, lean forward, pulling kneeling
foot toward buttocks. Hold stretch for 10 seconds; do 3 times for each leg.

Cool-Down
• Perform butterfly.
• Perform standing pike step stretch.
• Perform cat and cow stretch.
• Perform a triceps stretch II.

c i r c u i t

3
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 4 folded mats
• 1 8-inch skill cushion, if wall is not matted
• 1 incline mat
• 1 octagonal mat

Warm-Up
• Perform Achilles stretch III.
• Perform ankle circles I.
• Perform kneeling lunge jump 10 times each leg, jogging knees up in place, and jog-
ging kicking buttocks in place.
• Perform standing quadriceps stretch.
• Perform modified hurdle stretch.
• Perform inchworm.
• Perform washing machine, dryer, and wrist roller coaster.
• Perform bridge single-leg hold.

Stations
1. Mountain climber. In lunge position with hands on mat, jump opposite leg forward in
lunge position; do 30 times for each leg.
2. Sit-backs against wall. Stand 12 to 18 inches (30-45 cm) away from matted wall with
back to wall. Sit back, swing arms down and back, and then straighten legs and
open hips while swinging arms up. Do 30 times.
3. Three-quarter handstand snap-down, tuck jump. Kick up to three-quarter handstand
on a folded mat and then snap legs down and do tuck jump with arms high; do 30
times.
4. Triceps stretch II. Lift elbow up and behind head, using opposite hand to stretch arm
by placing it near elbow. Hold stretch for 10 seconds; do 3 times for each arm.
 102 Tumbling Basics

5. Plank hold marching hands. In plank position, march hands; do 30 times for each
hand.
6. V-up. Lift both upper and lower body into V-position, lower to a hollow hold, then lift
both upper and lower body into V-position with legs in straddle. Do 10 times.
7. Back limber over barrel. Do with small jump entry; do 10 times.
8. Jump half turn. Do 10 in each direction.
9. Tuck jump up and down folded mats. Do 10 times.
10. Wrist curl. Support the back of forearm with free hand. Holding a light weight, curl
hand up and down 10 times for each wrist; do 3 sets.
11. Slow back handspring. On incline mat with a spot, jump backward to handstand,
then snap legs down to standing position; do 10 times.
12. Flexor back stretch. Lying on belly, bend one leg and reach behind to the opposite
side. Hold stretch for 10 seconds on each side; do 3 times.

Cool-Down
• Perform straddle stretch.
• Perform lower-back roll.
• Perform pike sit arm stretch.
• Perform kneeling flexor stretch.

No matting

3. Three-quarter 4. Triceps 5. Plank hold 6. V-up 7. Back limber

handstand stretch II marching over barrel
snap-down, hands
tuck jump
H H

8. Jump half
turn
8” 2. Sit-back No
Wall No matting 9. Tuck jump
against wall matting
up and down
folded mats

12. Flexor back 11. Slow back 10. Wrist curl

stretch handspring

1. Mountain
climber

No matting

E5774/Ortiz/Floor 8.3/453376/Tammy P/R4-alw

 back handsprings 103

c i r c u i t

4
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 4 folded mats
• 1 8-inch skill cushion, if wall is not matted
• 1 incline mat
• 1 octagonal mat

Warm-Up
• Perform Achilles stretch IV.
• Perform feet positions.
• Perform 10 squat thrusts, 10 candlestick jumps, and 25 jumping jacks.
• Perform straddle stretch.
• Perform standing pike step stretch.
• Perform wrist circles.
• Perform kneeling backbend.

Stations
1. Frog jump. With hands on mat between legs; do 30 times.
2. Sit-backs against wall with a jump. Stand 12 to 18 inches away from a matted wall. Sit
back, open hips using arm swing, and jump. Do 30 times.
3. Three-quarter handstand snap-down, straddle jump. Kick up to three-quarter hand-
stand on folded mat and then snap legs down and do straddle jump with arms high;
do 30 times.
4. Triceps stretch I. Cross one arm over chest and use other arm to stretch, holding the
position for 10 seconds for each arm; do 3 times.
5. Arm circles. Do 50 small arm circles in each direction.
6. Log roll right, 5 V-ups, log roll left, 5 V-ups. Do 5 times in each direction.
7. Back handspring with barrel. Jump backward onto a barrel mat and do a back hand-
spring; do 10 times.
8. Jump full turn. Do 10 times in each direction.
9. Tuck jump over mats. Do 10 times.
10. Wrist curl. Support front of forearm with free hand. Holding a light weight, curl wrist
up and down 10 times. Do 3 times for each wrist.
11. Slow back handspring. On an incline mat with a spot, jump backward to a hand-
stand, then snap legs down to standing position; do 10 times.
12. Standing quadriceps stretch. Stand on one leg and bend free leg toward buttocks
with your hand holding the foot to keep knee behind support leg. Hold stretch for 10
seconds; do 3 times.

Cool-Down
• Perform modified hurdle stretch.
• Perform flexor back stretch.
• Perform shoulder press.
• Perform wrist roller coaster.
 104 Tumbling Basics

No matting

3. Three-quarter 4. Triceps 5. Arm circles 6. Log roll right, 7. Back

handstand stretch I 5 V-ups, handspring
snap-down, log roll left, with barrel
straddle jump 5 V-ups
H H

8. Jump full
2. Sit-backs turn No
Wall 8” against wall No matting
matting
with a jump 9. Tuck jump
over mats

12. Standing 11. Slow back 10. Wrist curl

quadriceps handspring
stretch
1. Frog jump

No matting

E5774/Ortiz/Floor 8.4/453377/Tammy P/R4-alw

c i r c u i t

5
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 4 folded mats
• 1 8-inch skill cushion, if wall is not matted
• 1 incline mat
• 1 octagonal mat

Warm-Up
• Perform elevator walk.
• Perform pronounced walk.
• Perform bear walk, frog jump, and donkey kick; finish with scissor hop forward and
backward.
• Perform kneeling flexor stretch.
• Perform crossed pike stretch.
• Perform standing straddle stretch.
 back handsprings 105

• Perform standing wrist stretch.

• Perform big rock.

Stations
1. Squat thrust. Squat down, jump legs back to plank position, jump forward to squat
position, then do straight jump. Do 3 sets of 10.
2. Handstand shrug. Kick up to handstand and push out of shoulders; do 30 times.
3. Three-quarter handstand snap-down, jump full turn. Kick up to three-quarter hand-
stand on folded mat and then snap legs down and do a jump full turn; do 30 times.
4. Shoulder press. Place hands close together, horizontal to mat against the wall. Step
back with head between arms and press open the shoulder angle. Hold stretch for
10 seconds; do 3 times.
5. Arm circles. Do 50 small arm circles in each direction; keep palms facing up.
6. Hollow hold and Superman pulse. Do 3 sets of 10 of each skill.
7. Back handspring with barrel. Jump backward onto barrel mat and do back hand-
spring; do 10 times.
8. Straight jump, tuck jump, straddle jump, jump full turn. Do 10 times.
9. Straddle jump up and down mats. Do 10 times.
10. Wrist curl. Support forearm with free hand. Using a light weight, do 3 sets of 5 each
way for each wrist.
11. Back handspring. Do 10 down an incline mat with a spot if necessary.
12. Kneeling flexor stretch. From a single-leg kneeling lunge, press forward, pulling
kneeling foot toward buttocks. Hold for 10 seconds; do 3 times for each leg.

No matting

3. Three-quarter 4. Shoulder 5. Arm circles 6. Hollow hold 7. Back handspring

handstand press and Superman with barrel
snap-down, pulse
jump full turn
H H

8. Straight jump,
tuck jump,
straddle jump,
8” 2. Handstand No
Wall No matting jump full turn
shrug matting
9. Straddle jump
up and
down mats

12. Kneeling 11. Back handspring 10. Wrist curl

flexor stretch
1. Squat thrust

No matting

E5774/Ortiz/Floor 8.5/453378/Tammy P/R4-alw

 106 Tumbling Basics

Cool-Down
• Perform butterfly.
• Perform standing pike stretch.
• Perform cat and cow.
• Perform pike sit arm stretch.

c i r c u i t

6
Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 3 folded mats
• 1 8-inch skill cushion, if wall is not matted
• 1 incline mat
• 1 octagonal mat
• 1 springboard if available

Warm-Up
• Walk on heels.
• Walk on toes.
• Perform scissor hop forward and backward, grapevine, and skip forward and back-
ward.
• Perform cross and stretch.
• Perform modified hurdle stretch.
• Perform inchworm.
• Perform wrist stretch with wall.
• Perform bridge walk forward and backward.

Stations
1. Squat thrust with jump full turn. Do 30 times.
2. Three-quarter handstand hop. Do 30 by pushing through shoulders.
3. Donkey kick. Do 3 sets of 10.
4. Rearward shoulder stretch. Stand with back to wall an arm’s length away. Reach
behind yourself and place hands on wall. Bend knees with hips open, stretching the
arms. Hold for 10 seconds; do 3 times.
5. Push-up clap. Do 3 sets of 10.
6. Curl-up leg circle. From hollow hold position, do 3 sets of 10 small leg circles to the
right and 10 to the left.
7. Back handspring. Use a springboard for the entry and land on an 8-inch mat; do 10
times.
8. Candlestick jump. Do shoulder stand, roll up to a stand and do straight jump, then
roll back to a shoulder stand; do 30 times.
9. Straddle jump over mats. Do 10 times.
 back handsprings 107

10. Wrist curl. Support forearm with free hand. Using a light weight, do 3 sets of 5 each
way for each wrist.
11. Back handspring. Use incline mat; provide barrel mat for support if necessary. Do 10
times.
12. Flexor back stretch. Lying on your belly, bend one leg and reach behind to opposite
side. Hold stretch for 10 seconds on each side; do 3 times.

Cool-Down
• Perform side lunge.
• Perform standing pike step stretch.
• Perform bent-body arm stretch.
• Perform standing quadriceps stretch.

No matting

3. Donkey 4. Rearward 5. Push-up 6. Curl-up 7. Back handspring

kick shoulder clap leg circle
stretch

HH
FF
8. Candlestick
2. Three-quarter jump
handstand
hop No
Wall No matting
matting
9. Straddle jump
over mats

12. Flexor back 11. Back handspring 10. Wrist curl

stretch
1. Squat thrust
with jump
full turn

No matting

E5774/Ortiz/Floor 8.6/453379/Tammy P/R4-alw

This page intentionally left blank.
 9
Combinations of All Skills

U p to this point, students have learned some

fundamental skills in tumbling. They have
become more proficient at basic motor skills
While performing these circuits, students will
develop even more flexibility and strength in the
following areas:
and developed agility and coordination. Their
Flexibility
muscular strength, muscular endurance, and
flexibility are enhanced. Keeping your program • Neck flexibility is highlighted during roll-
exciting and dynamic with the many activities ing.
in the circuits allows students to enjoy physical • Wrist flexibility is increased through
activity and healthier, stronger bodies through hyperflexion in all weight-bearing skills.
a program that is organized, structured, and • Upper-back, lower-back, and flexor flex-
safe. ibility is enhanced in the rolling and arch-
Your students will now have the opportunity ing skills.
to demonstrate all of their acquired skills in these
• Groin flexibility is developed during split-
combination circuits. The first three circuits deal
ting and straddling skills.
with the elements students learned in chapters
6 through 8. These circuits give students time • Shoulder flexibility is acquired in all
to practice or fine-tune their recently acquired inverted skills.
skills. The last three circuits combine all of the
Strength
skills from the entire book so that students can
demonstrate their creativity and proficiency in • Leg strength is developed in all skills
tumbling. through push-offs, landings, and leg swings.

109
 110 Tumbling Basics

• Arm strength supports the body during Once these circuits are complete, your students
inverted skills. should be able to combine many skills that may
be developed into miniroutines in which they
• Core strength allows students to maintain
perform tumbling passes down the mat. Give
body positions during the skills.
them lists of skills to put together, or let them
These circuits aid in the review of the content be creative. A skill that lands on one foot is best
from previous chapters. Remember that this is a connected to a skill taking off one foot. Likewise,
review for your students, but you may also need to a skill that lands on two feet is better with a two-
review content from the previous chapters. Safety foot takeoff skill. They may also want to include
and spotting for all of the skills are paramount. jumps and balances between their tumbling skills.
Also, don’t forget the cues! Because these are skills Have fun!
that were previously introduced, the adaptations
remain the same as mentioned previously.

c i r c u i t

1
Combination of Front Limbers,
Backbend Kickovers,
and Front and Back Handsprings

Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 5 folded mats
• 1 incline mat
• 1 octagonal mat

Warm-Up
• Perform Achilles stretch I.
• Perform ankle walk.
• Jog, skip, and gallop forward and backward.
• Perform straddle stretch.
• Perform pike stretch.
• Perform flexor back stretch.
• Perform kneeling wrist stretch.
• Perform bridge with hopping legs.

Stations
1. Frog jump. Do 3 sets of 10.
2. Pike jump to headstand. With your hands and head in a headstand position on a mat,
jump in pike position from the floor mat to a headstand against the wall; do 5 times.
3. Three-quarter handstand snap-down. Kick up to a three-quarter handstand and then
snap down to standing position; do 10 times.
 combinations of all skills 111

4. Standing quadriceps stretch. Hold for 10 seconds; do 3 times.

5. Push-up clap. Do 3 sets of 10.
6. Sit-up. Do 30.
7. Front limber over barrel. Do 10 times.
8. Rocking bridge. Do 3 sets of 10. Do tuck and roll 3 times between sets.
9. Jump up and down from mat to mat. Do 10 times.
10. Standing wrist stretch. Hold for 10 seconds; do 3 times.
11. Backbend. Perform up incline mat; do 10 times.
12. Straddle stretch. Hold for 10 seconds; do 3 times.

Cool-Down
• Perform standing straddle stretch.
• Perform bounce, bounce, straighten.
• Perform tuck and roll.
• Perform triceps stretch I.

No matting

3. Three-quarter 4. Standing 5. Push-up 6. Sit-up 7. Front limber

handstand quadriceps clap over barrel
snap-down stretch

2. Pike jump to 8. Rocking bridge

headstand No
Wall 8” No matting
matting
9. Jump up and
down from
mat to mat

12. Straddle 11. Backbend 10. Standing

stretch wrist
stretch
1. Frog jump
HH

FF

No matting

E5774/Ortiz/Floor 9.1/453381/Tammy P/R4-alw

 112 Tumbling Basics

c i r c u i t

2
Combination of Front Limbers,
Backbend Kickovers,
and Front and Back Handsprings

Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 4 folded mats
• 1 incline mat
• 1 octagonal mat

Warm-Up
• Perform Achilles stretch II.
• Perform walking leg kick forward and backward.
• Jog kicking toward buttocks, then lifting knees forward, then leaping from one foot to
the other.
• Perform trunk rotation.
• Perform side lunge.
• Perform standing pike stretch.
• Perform seal walk in place.
• Perform bridge single-leg hold.

Stations
1. Wall sit. Hold the position while you count to 99 by 3s.
2. Wall backbend. Walk hands up and down wall to folded mat; do 5 times.
3. Donkey kick. Do 10 forward and 10 backward.
4. Kneeling flexor stretch. Hold for 10 seconds; do 3 times for each leg.
5. Bridge push-up. Do 3 sets of 10.
6. Curl-up single-leg press-out. Do 25 press-outs for each leg.
7. Front handspring over barrel. Use a hurdle and do 10 times.
8. Straight jump, tuck jump, straddle jump. Do 10 times.
9. Jump over mats. Do 10 times.
10. Wrist circles. Do 30 in each direction.
11. Handstand to bridge. Do a handstand to a bridge going up incline mat 10 times.
12. Pike stretch. Hold for 10 seconds; do 5 times.

Cool-Down
• Perform butterfly.
• Perform standing pike step stretch.
• Perform cat and cow stretch.
• Perform triceps stretch II.
 combinations of all skills 113

No matting

3. Donkey kick 4. Kneeling 5. Bridge 6. Curl-up 7. Front handspring

flexor push-up single-leg over barrel
stretch press-out

8” 2. Wall
backbend 8. Straight jump,
Wall tuck jump, No
No matting
straddle jump matting

9. Jump over mats

12. Pike 11. Handstand to 10. Wrist

stretch bridge circles
1. Wall sit FF

HH

No matting

E5774/Ortiz/Floor 9.2/453382/Tammy P/R5-alw

c i r c u i t

3
Combination of Front Limbers,
Backbend Kickovers,
and Front and Back Handsprings

Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 4 folded mats
• 1 8-inch skill cushion, if wall is not matted
• 1 incline mat
• 1 octagonal mat

Warm-Up
• Perform Achilles stretch III.
• Perform ankle circles I.
 114 Tumbling Basics

• Perform kneeling lunge jump 10 times each leg, jogging knees in place, jogging kick-
ing buttocks in place.
• Perform standing quadriceps stretch.
• Perform modified hurdle stretch.
• Perform inchworm.
• Perform washing machine, dryer, and wrist roller coaster.
• Perform bridge walk in a circle in both directions.

Stations
1. Superman walk. Do 30 with each leg.
2. Leg swings. Swing leg forward 10 times and then hold for 10 seconds; swing leg
backward 10 times and then hold for 10 seconds. Repeat with opposite leg.
3. Shoulder shrug push-up. Do 30.
4. Kneeling backbend. Do 10.
5. Plank walk. In plank position, walk hands up and down mat 25 times.
6. Hollow hold. Hold for 30 seconds; do 3 times.
7. Back limber over barrel. Do 10 times.
8. Tuck jump, straddle jump, jump full turn. Do 5 times.
9. Front headspring. Do off a folded mat 10 times.
10. Kneeling wrist stretch. Hold 10 seconds; do 3 times.
11. Front handspring. Starting with a hurdle, perform the skill down an incline mat 10
times.
12. Crossed pike stretch. Hold for 10 seconds; do 3 times.

No matting

3. Shoulder 4. Kneeling 5. Plank walk 6. Hollow 7. Back limber

shrug backbend hold over barrel
push-up

2. Leg swings 8. Tuck jump,

straddle jump, No
Wall No matting
jump full turn matting

9. Front
12. Crossed 11. Front handspring 10. Kneeling headspring
pike stretch wrist
HH H
1. Superman stretch
walk
HH

F F
FF

8”

No matting

E5774/Ortiz/Floor 9.3/453383/Tammy P/R2-alw

 combinations of all skills 115

Cool-Down
• Perform straddle stretch.
• Perform lower-back roll.
• Perform pike sit arm stretch.
• Perform kneeling flexor stretch.

c i r c u i t

4
Combination of All Skills

Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 1 folded mat
• 2 8-inch skill cushions, if wall is not matted
• 1 octagonal mat
• 1 incline mat bifolded or 2 8-inch skill cushions stacked

Warm-Up
• Perform Achilles stretch IV.
• Perform feet positions.
• Perform 10 squat thrusts, 10 candlestick jumps, and 25 jumping jacks.
• Perform straddle stretch.
• Perform standing pike step stretch.
• Perform wrist circles.
• Perform kneeling backbend.

Stations
1. Straddle sit reach. Lift one leg and pulse; do 25 times for each leg.
2. Spider handstand. Hold for 10 seconds; do 5 times.
3. Kick-up handstand. Hold for 10 seconds; do 5 times.
4. Forward roll, jump full turn, backward roll, jump full turn, cartwheel. Do 5 times.
5. Plank hold marching hands. In plank position, march 25 times with each hand.
6. Curl-up, double-leg extension. Do 25 times.
7. Handstand to bridge. Adaptation: use octagonal mat. Do 10 times.
8. Kneeling lunge jump. Do 20 for each leg.
9. Front handspring. Do 10 off a folded mat.
10. Tripod or headstand. Do 5 times.
11. Jump backward to stretched position. Jump backward and land in a stretched posi-
tion on folded cheese mat or two 8-inch stacked mats; do 10 times.
12. Kneeling round-off. Do 10 times.
 116 Tumbling Basics

Cool-Down
• Perform modified hurdle stretch.
• Perform flexor back stretch.
• Perform shoulder press.
• Perform wrist roller coaster.

No matting

4. Forward roll, 5. Plank hold 6. Curl-up, 7. Handstand

jump full turn marching double-leg to bridge
3. Kick-up backward roll, hands extension
handstand jump full turn,
8” cartwheel
8. Kneeling
lunge jump
2. Spider
handstand
9. Front
handspring No
Wall No matting
matting
H H
F F

12. Kneeling 11. Jump backward to 8”

round-off stretched position
1. Straddle
sit reach 8”
10. Tripod or
headstand

No matting

E5774/Ortiz/Floor 9.4/453384/Tammy P/R4-alw

c i r c u i t

5
Combination of All Skills

Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 5 folded mats
• 1 incline mat
• 1 octagonal mat
 combinations of all skills 117

Warm-Up
• Perform elevator walk.
• Perform pronounced walk.
• Perform bear walk, frog jump, and donkey kick; finish with scissor hop forward and
backward.
• Perform kneeling flexor stretch.
• Perform kneeling hamstring stretch.
• Perform standing straddle stretch.
• Perform standing wrist stretch.
• Perform big rock.

Stations
1. Wall squat. Do 20 times.
2. Bridge kickover. Do 5 times with folded mat.
3. Three-quarter handstand snap-down, straddle jump. After each three-quarter hand-
stand, snap down and do a straddle jump; do 10 times.
4. Single-leg stand and sit. Do 10 times for each leg; you may do a two-leg stand and
sit if needed.
5. Dips between folded mats. Do 20 times.
6. Leg lift. Do 30 times.
7. Front limber over barrel to backbend kickover. Do 10 times.

No matting

3. Three-quarter 4. Single-leg 5. Dips between 6. Leg lift 7. Front limber

handstand stand and sit folded mats over barrel to
snap-down, backbend
straddle jump kickover

2. Bridge
kickover No
Wall No matting
8. Inside-out matting
F F

9. Handstand
forward roll,
12. Front handspring 11. Back handspring back extension
roll
1. Wall squat
H H

FF

10. Prone hip lift

HH

to headstand

No matting

E5774/Ortiz/Floor 9.5/453385/Tammy P/R5-alw

 118 Tumbling Basics

8. Inside-out. Do 5 times in each direction.

9. Handstand forward roll, back extension roll. Do 5 times.
10. Prone hip lift to headstand. Do 5 times.
11. Back handspring. Do 10 down an incline mat.
12. Front handspring. Do with or without folded mat; do 10 times.

Cool-Down
• Perform butterfly.
• Perform standing pike stretch.
• Perform cat and cow.
• Perform pike sit arm stretch.

c i r c u i t

6
Combination of All Skills

Equipment
• Floor mats (determined by your situation, as discussed in chapter 1)
• 2 8-inch skill cushions, if wall is not matted
• 1 octagonal mats
• 1 springboard

Warm-Up
• Walk on heels.
• Walk on toes.
• Perform scissor hop forward and backward, grapevine, skip forward and backward,
donkey kick forward.
• Perform cross and stretch.
• Perform modified hurdle stretch.
• Perform inchworm.
• Perform wrist stretch with wall.
• Perform bridge single-leg hold.

Stations
1. Scale, switcheroo, scale. Do 10 times.
2. Kip (ninja turtle to upright standing position). Do 10 times.
3. Three-quarter handstand snap-down, jump full turn. Kick up to three-quarter hand-
stand and then snap legs down and do jump full turn; do 10 times.
4. Single-leg hold to front, side, and rear for 5 seconds in each direction; do 3 times
each leg.
5. Push-up and bridge push-up. Do 20 push-ups and 10 bridge push-ups.
6. Log roll, V-up. Do 10 in each direction.
 combinations of all skills 119

7. Front handspring. Do with or without a barrel 10 times.

8. Bridge walk. Take 10 steps forward and 10 steps backward.
9. Handstand, arch to bridge, kickover to lunge. Do 10 times.
10. Side scale to cartwheel to side scale. Do 10 times.
11. Back handspring. Perform from a springboard. Do 10 times.
12. Round-off, back extension roll. Do 10 times; replace the back extension roll with
backward roll if needed.

Cool-Down
• Perform side lunge.
• Perform standing pike step stretch.
• Perform bent-body arm stretch.
• Perform standing quadriceps stretch.

No matting

3. Three-quarter 4. Single-leg 5. Push-up 6. Log roll, 7. Front

handstand snap- hold and bridge V-up handspring
down, jump full push-up
turn

2. Kip 8. Bridge
walk No
Wall No matting
matting
9. Handstand,
arch to bridge,
kickover to
12. Round-off, 11. Back 10. Side scale lunge
back extension handspring to cartwheel
1. Scale, roll to side scale H H
switcheroo,
HH
FF

F F
8”

FF

scale
8”

No matting

E5774/Ortiz/Floor 9.6/453386/Tammy P/R5-alw

This page intentionally left blank.
 Appendix
Rubrics
page

Rubric for forward rolls . . . . . . . . . . . . . . . . . . . . . . . . . . 122

Rubric for backward rolls . . . . . . . . . . . . . . . . . . . . . . . . 123
Rubric for cartwheels . . . . . . . . . . . . . . . . . . . . . . . . . . . . 124
Rubric for combinations of rolls and cartwheels . . . . . . 125
Rubric for front limbers . . . . . . . . . . . . . . . . . . . . . . . . . . 126
Rubric for backbend kickovers . . . . . . . . . . . . . . . . . . . . 127
Rubric for front handsprings . . . . . . . . . . . . . . . . . . . . . . 128
Rubric for back handsprings . . . . . . . . . . . . . . . . . . . . . . 129
Rubric for combinations of all skills . . . . . . . . . . . . . . . . 130

121
 Rubric for Forward Rolls

Name of student: ________________________________

Performance of Required Element

4 = All requirements fulfilled
3 = 3 requirements fulfilled
2 = 2 requirements fulfilled
1 = Unable to perform skill

Tucks head 4 3 2 1
Lifts hips and rolls 4 3 2 1
Sits up 4 3 2 1
Stands up at finish 4 3 2 1

Quality of Performance
4 = Performs skill with ease, makes it look effortless, pays attention to detail
(e.g., points toes)
3 = Performs skill with ease but lacks refinement
2 = Performs skill disjointedly and lacks confidence
1 = Does not perform skill with comfort or control

Points toes 4 3 2 1
Straightens legs in middle of skill 4 3 2 1
Rolls smoothly from start to finish 4 3 2 1
Keeps legs together entire time 4 3 2 1

Class Behavior
4 = Always practices safely, works diligently, respects others, and maintains
self-control
3 = Often practices safely, works diligently, respects others, and maintains
self-control
2 = Sometimes practices safely, works diligently, respects others, and main-
tains self-control
1 = Seldom practices safely, works diligently, respects others, or maintains
self-control

Practices safely 4 3 2 1
Works diligently 4 3 2 1
Respects others 4 3 2 1
Maintains self-control 4 3 2 1

From K. Ortiz, 2013, Tumbling basics (Champaign, IL: Human Kinetics).

122
 Rubric for Backward Rolls

Name of student: ________________________________

Performance of Required Element

4 = All requirements fulfilled
3 = 3 requirements fulfilled
2 = 2 requirements fulfilled
1 = Unable to perform skill

Places hands properly 4 3 2 1

Rolls hips over head 4 3 2 1
Pushes with hands 4 3 2 1
Stands up at finish 4 3 2 1

Quality of Performance
4 = Performs skill with ease, makes it look effortless, pays attention to detail
(e.g., points toes)
3 = Performs skill with ease but lacks refinement
2 = Performs skill disjointedly and lacks confidence
1 = Does not perform skill with comfort or control

Points toes 4 3 2 1
Straightens legs in middle of roll 4 3 2 1
Rolls smoothly from start to finish 4 3 2 1
Keeps legs together entire time 4 3 2 1

Class Behavior
4 = Always practices safely, works diligently, respects others, and maintains
self-control
3 = Often practices safely, works diligently, respects others, and maintains
self-control
2 = Sometimes practices safely, works diligently, respects others, and main-
tains self-control
1 = Seldom practices safely, works diligently, respects others, or maintains
self-control

Practices safely 4 3 2 1
Works diligently 4 3 2 1
Respects others 4 3 2 1
Maintains self-control 4 3 2 1

From K. Ortiz, 2013, Tumbling basics (Champaign, IL: Human Kinetics).

123
 Rubric for Cartwheels

Name of student: _______________________________

Performance of Required Element

4 = All requirements fulfilled
3 = 3 requirements fulfilled
2 = 2 requirements fulfilled
1 = Unable to perform skill

Places hands correctly 4 3 2 1

Kicks legs up 4 3 2 1
Understands 1-2-3-4 rhythm (hand-hand-foot-foot) 4 3 2 1
Stands up at completion 4 3 2 1

Quality of Performance
4 = Performs skill with ease, makes it look effortless, pays attention to detail
(e.g., points toes)
3 = Performs skill with ease but lacks refinement
2 = Performs skill disjointedly and lacks confidence
1 = Does not perform skill with comfort or control

Keeps legs straight 4 3 2 1

Points toes 4 3 2 1
Body and legs pass through vertical 4 3 2 1
Finishes fully erect and in control 4 3 2 1

Class Behavior
4 = Always practices safely, works diligently, respects others, and maintains
self-control
3 = Often practices safely, works diligently, respects others, and maintains
self-control
2 = Sometimes practices safely, works diligently, respects others, and main-
tains self-control
1 = Seldom practices safely, works diligently, respects others, or maintains
self-control

Practices safely 4 3 2 1
Works diligently 4 3 2 1
Respects others 4 3 2 1
Maintains self-control 4 3 2 1

From K. Ortiz, 2013, Tumbling basics (Champaign, IL: Human Kinetics).

124
 Rubric for Combinations of Rolls and Cartwheels

Name of student: ______________________________

Performance of Required Element

4 = All requirements fulfilled
3 = 3 requirements fulfilled
2 = 2 requirements fulfilled
1 = Unable to perform skill

Able to sequentially connect skills 4 3 2 1

Understands changes in body positions when 4 3 2 1
performing a variety of skills
Understands how entries and exits of skills deter- 4 3 2 1
mine compatibility of combinations
Shows a reasonable level of comfort with skills 4 3 2 1
introduced thus far

Quality of Performance
4 = Performs skills with ease, looks effortless, pays attention to detail (e.g., points toes)
3 = Performs skills with ease but lacks refinement
2 = Performs skills disjointedly and lacks confidence
1 = Does not perform skill with comfort or control

Points toes 4 3 2 1
Legs are straight at appropriate times 4 3 2 1
Demonstrates ease and smoothness in all con- 4 3 2 1
nections
Shows clear distinction between skills being 4 3 2 1
performed

Class Behavior
4 = Always practices safely, works diligently, respects others, and maintains self-control
3 = Often practices safely, works diligently, respects others, and maintains self-control
2 = Sometimes practices safely, works diligently, respects others, and maintains self-control
1 = Seldom practices safely, works diligently, respects others, or maintains self-control

Practices safely 4 3 2 1
Works diligently 4 3 2 1
Respects others 4 3 2 1
Maintains self-control 4 3 2 1

From K. Ortiz, 2013, Tumbling basics (Champaign, IL: Human Kinetics).

125
 Rubric for Front Limbers

Name of student: _______________________________

Performance of Required Element

4 = All requirements fulfilled
3 = 3 requirements fulfilled
2 = 2 requirements fulfilled
1 = Unable to perform skill

Kicks to handstand 4 3 2 1
Understands shoulder shift to bridge 4 3 2 1
Rocks from hands to feet 4 3 2 1
Stands up tall at finish 4 3 2 1

Quality of Performance
4 = Performs skill with ease, looks effortless, pays attention to detail (e.g.,
points toes)
3 = Performs skill with ease but lacks refinement
2 = Performs skill disjointedly and lacks confidence
1 = Does not perform skill with comfort or control

Demonstrates control in handstand phase 4 3 2 1

Shows straight legs and pointed toes 4 3 2 1
Is rhythmically smooth from start to finish 4 3 2 1
Is able to stick landing (not move feet) with control 4 3 2 1

Class Behavior
4 = Always practices safely, works diligently, respects others, and maintains
self-control
3 = Often practices safely, works diligently, respects others, and maintains
self-control
2 = Sometimes practices safely, works diligently, respects others, and main-
tains self-control
1 = Seldom practices safely, works diligently, respects others, or maintains
self-control

Practices safely 4 3 2 1
Works diligently 4 3 2 1
Respects others 4 3 2 1
Maintains self-control 4 3 2 1

From K. Ortiz, 2013, Tumbling basics (Champaign, IL: Human Kinetics).

126
 Rubric for Backbend Kickovers
Name of student: ______________________________
Performance of Required Element
4 = All requirements fulfilled
3 = 3 requirements fulfilled
2 = 2 requirements fulfilled
1 = Unable to perform skill

Reaches backward to bridge 4 3 2 1

Balances on arms and one leg 4 3 2 1
Kicks free leg and pushes off support leg 4 3 2 1
Stands up with arms by ears at finish 4 3 2 1

Quality of Performance
4 = Performs skill with ease, looks effortless, pays attention to detail (e.g.,
points toes)
3 = Performs skill with ease but lacks refinement
2 = Performs skill disjointedly and lacks confidence
1 = Does not perform skill with comfort or control

Shows straight legs and pointed toes 4 3 2 1

Shows smooth transfer of weight from backbend 4 3 2 1
to kick
Passes through a T position (like Superman 4 3 2 1
scale) coming up from the kickover
Shows good control and balance at completion 4 3 2 1
of skill

Class Behavior
4 = Always practices safely, works diligently, respects others, and maintains
self-control
3 = Often practices safely, works diligently, respects others, and maintains
self-control
2 = Sometimes practices safely, works diligently, respects others, and main-
tains self-control
1 = Seldom practices safely, works diligently, respects others, or maintains
self-control

Practices safely 4 3 2 1
Works diligently 4 3 2 1
Respects others 4 3 2 1
Maintains self-control 4 3 2 1
From K. Ortiz, 2013, Tumbling basics (Champaign, IL: Human Kinetics).

127
 Rubric for Front Handsprings

Name of student: ______________________________

Performance of Required Element

4 = All requirements fulfilled
3 = 3 requirements fulfilled
2 = 2 requirements fulfilled
1 = Unable to perform skill

Hurdles and kicks to handstand 4 3 2 1

Pushes off hands 4 3 2 1
Focuses eyes on hands and keeps arms by ears 4 3 2 1
Lands on feet 4 3 2 1

Quality of Performance
4 = Performs skill with ease, looks effortless, pays attention to detail (e.g.,
points toes)
3 = Performs skill with ease but lacks refinement
2 = Performs skill disjointedly and lacks confidence
1 = Does not perform skill with comfort or control

Demonstrates straight legs and pointed toes 4 3 2 1

Demonstrates speed and power 4 3 2 1
Stands up with tight body on landing 4 3 2 1
Shows controlled rebound (jump) 4 3 2 1

Class Behavior
4 = Always practices safely, works diligently, respects others, and maintains
self-control
3 = Often practices safely, works diligently, respects others, and maintains
self-control
2 = Sometimes practices safely, works diligently, respects others, and main-
tains self-control
1 = Seldom practices safely, works diligently, respects others, or maintains
self-control

Practices safely 4 3 2 1
Works diligently 4 3 2 1
Respects others 4 3 2 1
Maintains self-control 4 3 2 1

From K. Ortiz, 2013, Tumbling basics (Champaign, IL: Human Kinetics).

128
 Rubric for Back Handsprings

Name of student: _____________________________

Performance of Required Element

4 = All requirements fulfilled
3 = 3 requirements fulfilled
2 = 2 requirements fulfilled
1 = Unable to perform skill

Sits back and jumps 4 3 2 1

Keeps arms straight 4 3 2 1
Pushes from arms and snaps legs down 4 3 2 1
Lands on feet 4 3 2 1

Quality of Performance
4 = Performs skill with ease, looks effortless, pays attention to detail (e.g.,
points toes)
3 = Performs skill with ease but lacks refinement
2 = Performs skill disjointedly and lacks confidence
1 = Does not perform skill with comfort or control

Demonstrates straight legs and pointed toes 4 3 2 1

Demonstrates speed and power 4 3 2 1
Skill travels long and low, not up and down 4 3 2 1
Rebounds (jumps) with tight body and controlled 4 3 2 1
landing

Class Behavior
4 = Always practices safely, works diligently, respects others, and maintains
self-control
3 = Often practices safely, works diligently, respects others, and maintains
self-control
2 = Sometimes practices safely, works diligently, respects others, and main-
tains self-control
1 = Seldom practices safely, works diligently, respects others, or maintains
self-control

Practices safely 4 3 2 1
Works diligently 4 3 2 1
Respects others 4 3 2 1
Maintains self-control 4 3 2 1

From K. Ortiz, 2013, Tumbling basics (Champaign, IL: Human Kinetics).

129
 Rubric for Combinations of All Skills

Name of student: ______________________________

Performance of Required Element
4 = All requirements fulfilled
3 = 3 requirements fulfilled
2 = 2 requirements fulfilled
1 = Unable to perform skill

Is able to sequentially connect skills 4 3 2 1

Understands changes in body positions when 4 3 2 1
performing a variety of skills
Understands differences in execution of slow- and 4 3 2 1
fast-moving skills
Shows reasonable level of comfort with all skills 4 3 2 1
introduced

Quality of Performance
4 = Performs skills with ease, looks effortless, pays attention to detail (e.g., points toes)
3 = Performs skills with ease but lacks refinement
2 = Performs skills disjointedly and lacks confidence
1 = Does not perform skill with comfort or control

Points toes 4 3 2 1
Legs are straight at appropriate times 4 3 2 1
Demonstrates ease and smoothness in all con- 4 3 2 1
nections
Shows clear distinction between skills being 4 3 2 1
performed

Class Behavior
4 = Always practices safely, works diligently, respects others, and maintains self-control
3 = Often practices safely, works diligently, respects others, and maintains self-control
2 = Sometimes practices safely, works diligently, respects others, and maintains self-control
1 = Seldom practices safely, works diligently, respects others, or maintains self-control

Practices safely 4 3 2 1
Works diligently 4 3 2 1
Respects others 4 3 2 1
Maintains self-control 4 3 2 1

From K. Ortiz, 2013, Tumbling basics (Champaign, IL: Human Kinetics).

130
 References and Resources

Feeney, R. 1990. Teaching the backward roll. USA Gymnastics. 2009. Gymnastics risk man-
Technique 18:10. agement safety course handbook. Indianapo-
Special Olympics. May 2005. The basics of lis: Author.
coaching. http://media.specialolympics.org/ Wilson, D.E. July 2008. Your gymnastics
soi/files/sports/The+Basics+of+Coaching. center: An educational treasure chest of
pdf. Washington, DC: Author. gold. Technique.
United States Gymnastics Federation. 1990.
USGF safety manual. Indianapolis: Author.

131
 About the Author

Kathleen M. Ortiz is an instructor in the physi-

cal education department at Boston University.
She is also an instructor in the physical educa-
tion department at Massachusetts Institute of
Technology in Cambridge. Ortiz was an adjunct
professor for 10 years, teaching tumbling and
gymnastics to future physical educators at Wil-
liam Paterson University in Wayne, New Jersey.
She has coached athletes in gymnastics and
cheerleading up to the Olympic level for more
than 40 years and served as a gymnastics official
in colleges for more than 30 years. Ortiz has been
involved with the Special Olympics for more than
35 years. She has owned a gymnastics club and
directed gymnastics programs, and she has been
a head coach and written manuals for gymnastics
clubs.

Ortiz received her bachelor of

science degree in education from
Ohio State University. She has
been involved in many profes-
sional associations, such as USA
Gymnastics and National Asso-
ciation of Women’s Gymnastics
Judges. Ortiz served as the state
education director in New Jersey
for eight years and in Illinois for
three years and is safety certified
in gymnastics. She also served as
the New Jersey State Interscholas-
tic Athletic Association (NJSIAA)
gymnastics rules interpreter from
2000 to 2011. Ortiz was president
of the State Gymnastics Officials
for five years.

132