Are you and/or your daughter intrigued by the grace and strength of gymnasts on TV or social media and want to learn some gymnastics moves? Maybe you’ve even considered trying it out yourself but felt intimidated by the seemingly advanced moves? Fear not! Starting gymnastics as a beginner doesn’t have to be daunting. In fact, mastering a few foundational skills can pave the way for your journey into this exciting sport. Today, we’re exploring nine super beginner gymnastics skills that are perfect for starting out.
1. Bridge
The bridge is an excellent exercise for building flexibility and strength in your back and shoulders. Lie on your back with your knees bent and feet flat on the ground. Place your hands beside your head, palms down, and press into them to lift your hips towards the ceiling. Keep your arms and legs straight, creating a gentle arch in your back. As you progress, you can work towards holding the bridge position for longer periods to enhance your core stability and flexibility. For a more in depth “how to” as well as drills and more, check out our “How to do a Bridge” post.
2. Forward Roll
The forward roll is often the very first skill beginners learn in gymnastics. It’s a fundamental move that introduces you to basic body coordination, balance, and overcoming the fear of rolling over your head. Start by tucking your chin to your chest, rolling forward onto your shoulders, and gradually extending your legs over your head. With practice, you’ll refine your technique and build confidence in your ability to control your body. For a more in depth “how to” as well as drills and more, check out our “How to do a Forward Roll” post.
3. Backward Roll
A gymnastics backward roll is a fundamental movement where you roll backward from a standing or squatting position, ending up on your feet or sitting. It involves tucking your body and using your momentum to smoothly transition from a backward roll to an upright position. This basic yet essential move is crucial for developing balance, coordination, and body control, and serves as a foundation for more advanced gymnastics skills. For a more in depth “how to” as well as drills and more, check out our “How to do a Backward Roll” post.
4. Scale
A gymnastics scale is a dynamic balance and flexibility skill performed on one leg while extending the other leg behind you. It showcases strength, control, and balance, making it a fundamental element in both floor routines and balance beam exercises. The scale helps improve overall body alignment, flexibility, and strength, and is a key component in developing more complex gymnastics skills. For different types of gymnastics scales, check this out.
5. Straight Jump
Jumping into a pike position is a fun and dynamic skill that introduces you to aerial movement in gymnastics. Start by standing with your feet together and arms raised above your head. Bend your knees slightly, swing your arms down, and jump upward. Land softly with your feet together and knees slightly bent to absorb the impact. For more tips on the straight jump, check out this article.
6. Relevê Walk
Relevé walks are an elegant and challenging gymnastics skill where you walk on the balls of your feet (relevé) while maintaining a controlled, upright posture. This move is essential for developing balance, strength, and precise control, especially on the balance beam. Relevé walks enhance your stability and poise, making them a crucial skill for mastering more advanced gymnastics routines and are required throughout all levels in gymnastics.
7. Cartwheel
The cartwheel is another iconic gymnastics move that combines agility with coordination. Begin in a lunge position with one foot in front of the other. Place your hands on the ground, kick your legs over your body, and land with your feet apart. While it may seem tricky at first, breaking down the movement into smaller steps can make it more manageable. Practicing on a soft surface like a mat can also boost your confidence as you develop your balance and spatial awareness. For a more in depth “how to” as well as drills and more, check out our “How to do a Cartwheel” post.
8. Handstand or Donkey Kick
Mastering a handstand is a key skill in gymnastics, showcasing strength, balance, and control. A handstand is one of the most important skills in gymnastics. Not only is it one of the basics on floor, the straight-body handstand position is everywhere in other skills. The handstand position is in a giant on bars, in a front handspring on vault and in handsprings (back and front) on both beam and floor. So, it’s important to both learn how to do a perfect handstand, and to master it. Check out our post on how to do a handstand here.
9. Straddle Forward Roll
The straddle forward roll combines a forward roll with a straddle leg position, adding flair and enhancing flexibility. Practice this move regularly to build confidence and improve your technique. With consistent effort, you’ll master the straddle forward roll and add a stylish touch to your gymnastics routine!
Embarking on your gymnastics journey with these five super beginner skills sets a solid foundation for future progress in the sport. Whether you’re aiming to join a gymnastics class or simply exploring it for fun and fitness, mastering these basics will build your confidence, strength, and agility. Remember, consistency and patience are key to mastering any new skill, so don’t be discouraged if progress feels slow at first. Celebrate each milestone along the way and enjoy the exhilaration of learning something new!
Start your gymnastics adventure today with these foundational skills, and soon you’ll be flipping and tumbling with the best of them. Happy practicing!
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