Introduction
Gymnastics is a multifaceted sport that requires mastering a combination of skills. For young athletes, developing a strong foundation in key gymnastics skills is essential for both recreational enjoyment and competitive success. Whether they’re aspiring to compete or just beginning their gymnastics journey, each skill learned builds confidence, physical strength, and discipline.
At Next Level Gymnastics, we focus on helping young gymnasts develop fundamental skills that serve as building blocks for more advanced moves. In this blog, we’ll cover the top gymnastics skills that every young athlete should work toward mastering.
1. Forward Roll and Backward Roll
Basic rolls are among the first skills every gymnast learns. They teach gymnasts how to control their bodies while moving forward and backward, helping build spatial awareness. Rolls also develop core strength, which is foundational for more complex moves.
- Forward Roll: This skill encourages gymnasts to focus on their balance and coordination as they tuck their heads and roll forward.
- Backward Roll: The backward roll helps kids develop awareness of their body’s position as they reverse the motion.
These skills may be basic, but they’re essential for progressing toward flips and other advanced tumbling moves.
2. Handstand
The handstand is a must-have skill that strengthens the upper body, core, and enhances balance. In gymnastics, the handstand is a component of many skills across apparatuses, from the beam to floor exercises.
Learning to hold a steady handstand gives young gymnasts control over their body in an inverted position. It’s also a confidence booster, providing the foundation for more complex moves like cartwheels, walkovers, and handsprings.
If your gymnast is ready to master the handstand, Next Level Gymnastics offers specific training sessions to help them perfect their form and balance.
3. Cartwheel
Cartwheels introduce young gymnasts to lateral movements while building arm and core strength. This skill is often one of the first that kids learn, as it develops coordination and helps them become comfortable with moving upside down.
Cartwheels are also foundational for advanced floor exercises and beam routines. Once mastered, cartwheels can lead to more complex skills like aerials and round-offs.
4. Splits
Flexibility is crucial in gymnastics, and the splits help athletes stretch their hamstrings, hip flexors, and lower back. Gymnasts typically practice right, left, and center splits to build flexibility and range of motion in all directions.
Developing flexibility early on is key for gymnasts who want to pursue advanced floor and beam skills. Practicing the splits consistently helps with achieving beautiful lines and extensions, both of which are highly valued in competitive gymnastics.
For additional guidance on flexibility exercises, check out the resources provided by USA Gymnastics.
5. Backbend and Bridge Kickover
A backbend and bridge kickover are crucial skills that introduce gymnasts to more advanced backbending movements. These skills help strengthen the back, shoulders, and arms, preparing gymnasts for skills like back walkovers and back handsprings.
- Backbend: Starting from a standing position, the gymnast bends backward until they reach the floor.
- Bridge Kickover: In a bridge position, the gymnast kicks one leg over to complete the movement.
These skills foster body control and confidence, which are essential for more complex moves.
6. Round-Off
The round-off is similar to a cartwheel but adds a twist at the end that allows gymnasts to land facing forward with both feet together. This skill is a key transition move that gymnasts use to build power for tumbling passes. Learning to perform a strong, well-controlled round-off is essential for connecting skills like back handsprings and layouts.
A solid round-off opens doors to many powerful moves in gymnastics. At Next Level Gymnastics, we incorporate round-off drills in our training to help athletes gain the momentum they need for higher-level routines.
7. Back Handspring
The back handspring is a milestone skill in gymnastics that requires power, control, and precision. It’s one of the most exciting moves for gymnasts to learn, and mastering it opens up opportunities for other tumbling passes, such as back tucks and layouts.
Young gymnasts begin by working on the fundamentals, such as achieving a strong jump and using their hands for support. This skill is also practiced on the spring floor or with a spotter to ensure safety and proper technique.
Learning the back handspring requires patience and repetition. For those ready to try, our coaches at Next Level Gymnastics provide the support and guidance to help young athletes succeed.
8. Walkovers (Front and Back)
Walkovers are essential skills for beam and floor routines, requiring flexibility, strength, and fluid movement. Mastering both front and back walkovers helps gymnasts develop graceful transitions between movements.
- Front Walkover: The gymnast lifts one leg and transitions to an inverted position before rolling forward onto the opposite leg.
- Back Walkover: The gymnast performs a controlled kick into a backbend, moving one leg at a time into the back position.
Walkovers lay the groundwork for other advanced skills, like aerials and tumbling passes.
9. Pull-Up and Pullover
For gymnasts on bars, upper body strength is vital, and the pull-up and pullover are foundational exercises. A pull-up teaches control and strength, while a pullover builds the core and arm muscles needed for bar routines.
- Pull-Up: Gymnasts build strength to lift their body weight, using their arms and shoulders.
- Pullover: The gymnast pulls themselves over the bar into a front support position, an essential move for higher-level bar skills.
Practicing these bar skills regularly is key for gymnasts interested in advancing on this apparatus.
10. Jumps and Leaps
From tuck jumps to split leaps, jumps are a common element in gymnastics routines, showcasing both power and flexibility. Leaps help gymnasts practice split positions in the air, while jumps enhance coordination and elevation.
Young gymnasts practice jumps and leaps to improve balance, strengthen legs, and add expressive elements to their routines. For more ideas on different types of jumps and how to practice them, visit Next Level Gymnastics and explore additional tips.
Conclusion: Building a Foundation for Success in Gymnastics
Each of these gymnastics skills lays a foundation for young athletes to progress toward more complex routines. From basic rolls to powerful round-offs, mastering these skills helps gymnasts build strength, confidence, and coordination. Whether your child is just starting or has been training for years, focusing on these essential skills will support their overall growth and development in gymnastics.
To learn more about getting your child started or advancing their gymnastics journey, reach out to Next Level Gymnastics or explore additional resources and tips from USA Gymnastics.