Gymnastics is a fun, rewarding sport that can be enjoyed at any age. Regular practice confers a range of health benefits, including improved strength, flexibility, fine motor skills, and greater flexibility.
When just starting out as a novice gymnast, gaining proficiency in the sport can seem like a daunting endeavour. Once you’ve found a facility with a good selection of gymnastics equipment, you should begin to develop a repertoire of exercises for your regular practice.
By taking this approach, you should avoid ‘spinning your wheels’ and progress month on month. Remember, even with a committed practice schedule, finding your feet as a gymnast will take time. But, if you persevere, you should eventually begin to flourish!
To help you hone your craft as a gymnast, we’ve collated a list of eight fundamental skills that every aspiring gymnast should strive to perfect. Ready to take your abilities to the next level? Let’s get started, then …
Forward Roll
To perform a forward roll, start in an upright position, with your hands reaching up to the ceiling. Next, reach towards the floor, tuck your chin, and roll forward on the floor before returning to a standing position.
If you’re an absolute newcomer, it may take several attempts to master, but once you have you’ll have taken that first all-important step toward becoming an accomplished gymnast!
Backward Roll
The next move on our list is the classic backward roll. This is a little more difficult than its forward equivalent. To begin, stand tall. Next, squat down on your heels, into a sitting position on the mat before rolling backward. Finally, push off from the mat and rise into a standing position.
Headstand
Before attempting to conquer the mighty handstand, we would suggest trying a headstand. They’re a little easier, as they don’t require as much balance, control, and bodily strength. With a headstand, you rely on your head and arms to remain upside down (whereas with a handstand you must stay in position with your hands only). Your arms should be doing the lion’s share of the work here, whilst the head lightly touches the mat to retain stability.
Once you can confidently perform a headstand, try lowering and raising your legs from the floor to the top. This exercise is ideal for building your core strength!
Handstand
The handstand is a tricky skill to master, but an important one. When it comes to learning this exercise, the wall is your friend. When practising a handstand, face away from the wall, place your hands on your gymnastics mat, and walk (feet up to the wall). Try walking sideways in this position (across the wall) to build up your strength.
Alternatively, face the wall when you kick up into a handstand. Once confident with wall handstand, you can begin to attempt them unsupported.
Balancing on One Foot
Balance is a fundamental skill for gymnastics at all levels. Learn to balance on one foot comfortably and the rest will follow. First, practice this skill on the floor (or on your gymnastics mat) before progressing to an elevated (or regular) practice beam.
To balance on one foot, begin in a straight, standing position. Lift one leg off the ground or the beam and hold this stance for five seconds. For an additional challenge bend the leg, or straighten it and hold it in front of you. You may also wish to hold your arms straight, over your head (or horizontally) to help maintain your balance.
Straddle Sit
The staddle sit is an important skill that can be practiced as a jump on a trampoline, floor or beam. It can be practiced in isolation, or as part of a transition involving bars, rings, or a vault. Perfecting this skill can help you to improve your strength and balance.
Tuck Jump
The tuck jump can be a challenging manoeuvre for novice gymnasts but is nonetheless an important one. To perform a tuck jump, you must generate enough power to get into a tuck position whilst in mid-air, before extending the legs down once more as you transition to a soft landing.
To successfully perform a tuck jump, you should begin standing upright, with your arms extended above your head. Bend your knees and bring your arms down to your sides before springing up and lifting your arms above your head once more to generate momentum. As you rise higher, pull your knees up towards your chest and bring your hands to meet them (essentially a mid-air tuck). Finally, extend your legs back down to the floor and let your arms fall to your sides, before extending them over your head once more to finish.
Bridge
To perform a ‘bridge’ maneuver, begin a ‘wheel’ position with an arched back, whilst supporting yourself on your hands and legs. To get into this position, try laying on your back, with your hands on either side and your knees bent. Next, try to push upward and straighten your arms. Now, your back should begin to arch – hold this position for as long as possible.
This skill requires a lot of flexibility and arm strength, so adding press-ups to your routine should help you to perfect it.
Jump Half Turn
The jump half turn is another vital gymnastics skill and can help you develop the technique and confidence to land backward.
To perform a jump half turn, begin by standing straight, with your arms above your head. Then, bend at the knees, whilst also bringing your arms down by your sides. Now, spring up, whilst lifting your arms above your head.
As you travel upwards, turn your head and shoulders in the direction you intend to spring. Stop your shoulders rotating once you have completed a half turn, and then turn your chin back to the center, before landing with your knees bent. To complete the maneuver, land whilst standing straight and raise your arms above your head once more.
Thanks for Reading – Best of Luck!
We hope you enjoyed our latest article and now have plenty of inspiration for how to grow and develop as a gymnast.
Remember, our list is not exhaustive and it’s likely that you’ll learn many more skills and maneuvers on your gymnast journey. However, no matter what your gymnastics goals are, practice, perseverance, and checking in with an expert now and then should help you to accomplish your goals.
