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Floor is one of the main events in artistic gymnastics, and it’s where most beginners learn their first real skills. To build confidence and technique, drills are a great place to start.
Drills break down harder skills into smaller, manageable parts. They help gymnasts warm up, understand movement patterns, and improve safely over time.
Below are some beginner floor drills you can use to teach or practice cartwheels, roundoffs, and handsprings.
1. Cartwheel Wall Drill
This drill is ideal for developing flexibility, core strength, hand placement, and body alignment. It helps beginner gymnasts build confidence with handstands while reinforcing proper form. A cartwheel mat from Gymnastics Direct is perfect for staying in line.
- To do this drill, start by reaching your arms up tall by your ears.
- Step forward into a strong lunge.
- Place one hand down, then the other, like you’re drawing a big arc over your body.
- Kick up into a side handstand and rest your feet on the wall behind you. Keep your tummy facing the wall and your hips flat.
- Look under your armpit in the direction you’re moving.
- Rotate your hips to square with the wall, then step down smoothly, arms still by your ears.
- Finish in a standing position with one foot in front of the other.
2. Knee Start Cartwheel
This drill focuses on balance and control. By starting on one knee, gymnasts can practice the mechanics of a cartwheel without needing to generate full momentum.
- Start in a half-kneeling position, with one knee on the floor and the other leg bent in front.
- Reach both arms up. Place your hands one at a time on the floor, then kick into a side handstand, keeping your hips square.
- Look under your armpit and rotate your body, returning to a standing position with arms still up.
3. One-Knee Roundoff Drill
This variation of a roundoff helps gymnasts learn proper body positioning, snap-down technique, and landing mechanics. It also encourages flexibility and strength through the hips and shoulders.
- Begin in a kneeling position with arms up.
- Place your hands on a chalk or tape line.
- Kick into a roundoff, turning your head to look under your armpit.
- Keep your hips flat and controlled at the top of the skill.
- Push off the floor and land with your feet together.
- Finish by standing tall with arms raised.
4. Roundoff Snap Drill (Against Wall)
This drill focuses on the snap-down motion in the roundoff; the part where gymnasts bring their legs together and land with power. It’s helpful for building the speed and timing needed for skills that connect out of roundoffs.
- Stand facing the wall with one knee raised and arms overhead.
- Step forward into a lunge.
- Place one hand on the floor, then the other at a right angle.
- Kick into a handstand with one foot lightly resting on the wall.
- Snap your legs together into a vertical position. Step down and reset.
- Repeat the drill ten times for consistency.
5. Front Handspring Shape Drill
This drill is all about learning the “preflight” shape; the first half of a front handspring. It teaches gymnasts how to lift into an angled handstand using power and core control.
- Use an air track tumble run.
- Start by bouncing onto your knees in a rounded shape.
- From your knees, rebound into a diagonal handstand at roughly a 45-degree angle.
- Return to your knees and repeat the motion, either in place or moving forward.
6. U-Shape Back Handspring Drill
This drill helps gymnasts understand the motion and shape of a back handspring. It’s especially useful for beginners who are nervous to go backwards, as the setup offers support throughout the skill.
- Use stacked panel mats and a circular barrel from Gymnastics Direct to create a U-shape.
- Sit facing away from the barrel in a squat position.
- Jump up and back, rotating your body over the barrel.
- Place your hands on the far side of the setup, swing your legs over, and land with control.
- Finish standing tall.
7. Wedge Mat Back Handspring Drill
This is a safe way to break down the takeoff phase of a back handspring. It focuses on hip rotation and hand placement while reducing impact.
- Stand with your back to a wedge mat.
- Sit into a chair position.
- Jump backward and place your hands on the wedge. Pause once your hands are down and your hips are fully extended.
- Roll out to finish the movement.
- Always have a coach or spotter when doing this drill for the first time.
8. Back Handspring on Mat
This drill helps gymnasts practice the full motion of a back handspring with a soft landing. The extra height of the mat helps reduce fear and allows for safer repetition.
- Stand on our 20cm thick crash mat.
- Sit into chair position with your arms overhead.
- Jump up and back, moving into a handstand.
- Extend through your shoulders, pass through a hollow-body shape, and land with control.
These drills are a great way to develop technique, strength, and confidence. With the right equipment and consistent practice, progress comes quickly.