TUMBLE

BASICS

SKILLS WORKED ON IN THIS CLASS

  • Front Roll

  • Back Roll

  • Handstand

  • Cartwheel

  • Front Limber

  • Backbend + Pull UP

  • Bridge + Kickover

FORWARD ROLL

FRONT ROLL PROGRESSION

  1. Rock-N-Roll

  2. Front Roll on Incline

  3. Front Roll on Ground Help Stand

Rock-N-Roll

This drill is super simple. Anyone can try it. Start from standing with hands flat by ears like you are holding a slice of pizza in each hand. I like to call this “pizza hands.” Squat down with knees together and roll back until hands touch the floor by your head. Next roll forward to return to a standing position.

BACKWARD ROLL

BACKWARD ROLL PROGRESSION

  1. Rock-N-Roll

  2. Back Roll On Stairs

  3. Back Roll Down Incline

  4. Back roll off panel mat

  5. Backward roll with a spot

HANDSTAND PROGRESSION

  1. Always Start Feet Together With Arms Up + Hurdle Step to Lunge

  2. Hurdle Step + Lunge + Lever Stand (arms stay up)

  3. Lever reach to target + Stand (arms stay up)

  4. Needle Kicks

  5. Donky Kick Handstand (3/4 handstand)

  6. Handstand to wall support (hips remain off the support)

  7. Hanstand to shoulder support

  8. Handstand on Floor Light Spot

CARTWHEEL

CARTWHEEL PROGRESSION

  1. Jump Back and Forth over object

  2. Jumping Back and Forth with one leg over object

  3. Jumping Back and Forth Over Object With One Leg To Lunge (Repeat Step 3 with additions)

MORE CARTWHEEL DRILLS

BRIDGE

BRIDGE PROGRESSION

  1. Hip Lifts

  2. Back Support / Table Top

  3. Shoulder Flex and Strength May Need to Be Worked

BACKBEND & PULL UP

BACKBEND & PULL UP PROGRESSION

  1. Bridge

  2. Knee Backbend + Pull Up

  3. Wall Walk Down & Up

  4. Bridge Walk

  5. Backbend to Elivated Crash / Incline Pull Up

BRIDGE KICKOVER

BRIDGE KICKOVER PROGRESSION

  1. Bridge

  2. Elivated Bridge (Feet On Panel Mat)

  3. Single Leg Bridge

  4. Bridge Jumps (Both Feet)

  5. Bridge Switch Kicks

OTHER DRILLS & CONDITIONING