No Products in the Cart
Starting gymnastics is a fantastic way to improve physically, mentally, and socially. Whether you aim for a gold medal or just want to boost your sports performance, gymnastics training will build your strength, stamina, balance, and flexibility, making it a great gateway to other sports.
As a gymnast, you quickly learn the building blocks of the sport to help you progress. Basic skills such as forward rolls, handstands, and cartwheels are foundational gymnastic skills you first learn in classes. These movements build off one another to achieve more challenging skills such as back handsprings and other flips.
Even as you get older, it is imperative that you continue training your foundational skills to perfect your technique. In this article, we’ll take a look at several basic gymnastics skills to develop when you’re first starting out.
A plank is an essential exercise for building core strength, which is crucial for gymnastics. To start, put your arms directly under your shoulders, hold your body perfectly straight (like a wood plank), squeeze your glutes, and hold. It can be helpful to be on something cushioned like an AirTrack or yoga mat to minimize the impact on your elbow and ankle joints.
Holding a plank for extended periods helps develop endurance in your core, which is vital for maintaining stability in various gymnastics maneuvers. Additionally, planking regularly can improve your posture by strengthening the muscles around your spine. Flexibility in your shoulders, feet, and hamstrings also improves with consistent plank exercises.
Wall sits are excellent for strengthening the lower body, which is vital for many gymnastic skills. To do a proper wall sit, start with your back flush to the wall and position yourself like you are sitting in a chair. Your legs should be at a 90° angle. Hold this position without touching your legs for as long as you can.
Wall sits help tone and strengthen the quadriceps, hamstrings, and glutes, which are essential for powerful jumps and landings in gymnastics. This exercise also enhances your ability to maintain proper posture during routines. Incorporating wall sits into your training can increase your overall balance and stability, which are crucial for performing complex movements on the beam or floor.
Jump rope is a dynamic exercise that enhances cardiovascular fitness and coordination. When jump roping, make sure your knees and feet are close together. Your feet should lift 1-2 inches off the ground. An AirBoard or AirTrack provides a pressure-customizable jumping surface that can range from stiff to soft.
Jumping rope regularly improves coordination, stamina, and overall body strength. It also helps increase bone density, reducing the risk of fractures. Jump rope exercises can enhance your balance, making it easier to perform aerial maneuvers and landings. The rhythmic nature of jump roping also aids in developing timing and rhythm, which are vital for executing routines smoothly.
The flamingo stand is a balance exercise that strengthens the lower body. To do this, put your foot on the inside of your opposite leg and try to balance.
This exercise targets the stabilizing muscles in your ankles, calves, and feet. Regular practice can help prevent injuries by improving the strength and flexibility of these muscles. The flamingo stand also enhances your proprioception, or body awareness, which is crucial for maintaining balance during dynamic movements. Incorporating this exercise into your routine can help you develop the stability needed for more complex skills like pirouettes and turns.
A forward roll is the most elementary of gymnastics skills for beginners. Forward rolls build strength and spatial awareness to ready you for harder moves.
To do a forward roll:
Practicing forward rolls helps develop the muscles in your neck, shoulders, and core. This foundational skill also improves your coordination and body control, making it easier to transition to more advanced tumbling moves. Regular practice of forward rolls can also enhance your sense of balance and orientation, which are crucial for executing more complex gymnastics skills.
A backward roll builds off the forward roll. It is considered more challenging due to the reverse motion. This skill enhances coordination and spatial awareness, which are crucial for advanced gymnastic moves.
To do a backward roll:
Practicing backward rolls helps strengthen the muscles in your back, shoulders, and arms. It also improves your ability to control your body during backward movements, which is essential for skills like back handsprings and back tucks. Consistent practice of backward rolls can also enhance your flexibility and range of motion in your spine and shoulders.
A handstand is where you are upside down holding yourself up with your arms. Handstands help build shoulder strength and prepare you for harder tricks.
Tips for achieving a better handstand:
Practicing handstands regularly helps develop the muscles in your shoulders, arms, and core. It also improves your balance and stability, which are crucial for performing complex skills on the floor and beam. Handstands also enhance your body awareness and control, making it easier to transition to more advanced gymnastics maneuvers.
A bridge is when you are in a wheel position with your back arched, supporting yourself on your arms and legs. This trick helps lead you into kickovers and back handsprings.
Steps to achieve a bridge:
Practicing bridges helps improve the flexibility and strength of your back, shoulders, and arms. It also enhances your ability to maintain a stable and controlled arch in your body, which is essential for performing back handsprings and other advanced tumbling skills. Regular practice of bridges can also improve your overall posture and alignment.
A cartwheel involves going sideways and upside down while supporting your body with your hands. It requires strength, grace, flexibility, and balance.
Tips for achieving a perfect cartwheel:
Practicing cartwheels helps develop the muscles in your arms, legs, and core. It also improves your coordination and body control, making it easier to transition to more advanced tumbling skills. Regular practice of cartwheels can also enhance your sense of balance and spatial awareness, which are crucial for performing complex gymnastics maneuvers.
Flexibility is crucial in gymnastics. Being able to do the splits helps gain flexibility throughout your legs, including your hips. Practicing splits regularly enhances your ability to perform moves like cartwheels, round-offs, and aerials with greater ease.
Practicing splits helps lengthen the muscles in your hips, thighs, and calves. It also improves your overall flexibility and range of motion, which are essential for executing complex skills like leaps and jumps. Regular practice of splits can also enhance your alignment and body control, making it easier to maintain proper form during routines.
Turning on one foot involves balancing, coordination, and core strength. This skill is essential for routines on the floor and beam.
Steps to achieve a perfect turn on one foot:
Practicing turns on one foot helps develop the muscles in your legs, hips, and core. It also improves your balance and stability, making it easier to perform complex skills on the beam and floor. Regular practice of turns can also enhance your coordination and timing, which are crucial for executing smooth and controlled routines.
A split leap is when you jump into the air and do a split. It takes balance, strength, and flexibility. Split leaps add a dynamic and graceful element to routines, enhancing the overall performance quality.
Steps to achieve a perfect split leap:
Practicing split leaps helps develop the muscles in your legs, hips, and core. It also improves your balance and coordination, making it easier to perform complex skills on the floor and beam. Regular practice of split leaps can also enhance your flexibility and range of motion, which are essential for executing dynamic and graceful routines.
A backbend kickoff involves starting in a wheel shape, then kicking your legs off from that position. This skill prepares you for advanced moves like back handsprings and walkovers.
Steps to achieve a perfect backbend kickoff:
Practicing backbend kickoffs helps develop the muscles in your back, shoulders, and legs. It also improves your flexibility and range of motion, making it easier to perform complex skills like back handsprings and walkovers. Regular practice of backbend kickoffs can also enhance your body control and alignment, which are crucial for executing smooth and controlled routines.
A cast is important for work on the bar. It builds up to hip circles and more advanced bar skills. To do a cast, you must have strong arms and good technique.
Steps to achieve a perfect cast:
Practicing casts helps develop the muscles in your arms, shoulders, and core. It also improves your body control and alignment, making it easier to perform complex skills on the bar. Regular practice of casts can also enhance your overall strength and coordination, which are essential for executing dynamic and controlled routines on the bar.
A back handspring involves jumping backward with your back arched and your hands breaking your fall, then flipping your legs over in a smooth and continuous motion. It requires power, strength, flexibility, coordination, and control.
Steps to achieve a perfect back handspring:
Practicing back handsprings helps develop the muscles in your back, shoulders, and legs. It also improves your body control and alignment, making it easier to perform complex skills like back tucks and full twists. Regular practice of back handsprings can also enhance your overall strength and coordination, which are essential for executing dynamic and controlled routines on the floor.
