A plan for basic tumbling to help every event

1. EVERY DAY
BASICS
Tony Retrosi!
tony@gymmomentum.com

2. Who I am
Owner: Atlantic Gymnastics Training Centers!
Owner: Gym Momentum. www.gymmomentum.com

3. What is the purpose?
To Continue your warm up?!
Prepare for each event? !
Kill Time?

4. What I Want Out Of Basics
Set The Tone of Workout!
Can Be Done By All Levels!
Prepare them for the work ahead!
Work now- save time later

5. My Plan
Depending on the day, a slightly different focus!
Continue ACTIVE FLEX!
Basics for DANCE!
Basics for TUMBLING/VAULT!
Basics for BEAM!
Basics for Bars

6. Coaching Tips
Keep It Simple!
Move around the floor so that you see everyone at different angles!
EVERYTHING with good form!
If you have different levels spread the levels out!
Opportunity to let younger kids shine!
Start Slow- finish Fast

7. Every List Should Include
HANDSTAND!
Front and Back Rolls!
Various Body Positions!
Various directions. Front, Back, Sideways.!
Dominant and NON dominant sides

8. As a continuation of
active flex

10. Continuation warm up
Split Walk!
HS Front Limber !
HS froward roll Straddle through to Stomach!
HS Back Limber!
Pike Back Ward Roll to stand

13. Other Things (if I have time)
Split roll over sideways!
Front walk over!
tumbling froward rolls!
Back Walk over!
tuck backward roll

15. Basics For Floor/ Vault
Tumbling Forward roll (tuck)!
Tumbling Backward roll (tuck)!
Pike forward roll (stand up in Pike, arms down, then up)!
Pike backward roll (stand up in Pike, arms down, then up)!
Combine forward and backward!
Add Jump Turns

18. Front Limbers!
Handstand Rolls (various kinds)!
Front walk over!
Front walk over step in!
Back Limbers!
Back Walk over

19. Various Cartwheels
Side to Side!
Front to Side!
Front to Back!
Finish in Lunge, finish step in!
From knee, from lunge, !
1 arm!
Aerials

21. Rows of Front Handspring Step out (finish
together)!
Rows of Back Handsprings (both Step out and
together)!
Front tuck rebound and Stick!
Back Tuck/Pike rebound and Stick

22. Beam
Handstands, Handstands, Handstands!
Handstand pirouettes on line. 1/4, 1/4 Step down!
Cartwheel to HS. 1/4, 1/4!
All Cartwheels !
Cartwheel step through

23. Front Walk Over (Hold Handstand)!
Back Walk Over (Hold Handstand) !
Tic-Tock!
In a row!
Veldez!
Veldez- Back walkover

26. Back Handspring Step out!
Back Handspring to scale!
Veldez- Back Walk Over- Back Handspring!
3 Back Handsprings !
Make 1 a layout!!
Make a different one a Layout!
Front walkover to Sit!
Front Walkover to sit

27. Bars
HANDSTANDS!
Handstand Walking !
Handstand Walking switch grips!
Back Roll to Push up!
Back Roll to Push up lift arm

30. Back Extension Rolls
Pike and Straddle Through!
Blind Change!
Higgens!
In combination

31. Front Extension Rolls
Forward Roll Tuck, Pike, straddle up to handstand!
Same in UNDER GRIP!
Same in INVERT GRIP!
add Pirouettes OUT!
In combination with Back extension Rolls