Whether you’re working with tiny humans or adult sized children, when it comes to tumbling, basics are basics.

That’s because everyone needs to learn fundamental movements such as how to roll, how to handstand, how to fall, how to hurdle, and so forth. Without these fundamentals, harder skills will not only be out of reach, but they’ll be scary; like a big mountain that seems impossible to climb.

That’s why I put together the Ultimate Tumbling Circuit For Beginners. Take a look at the video below to check it out, then keep scrolling to read an in-depth break down of each station.

One thing to note is that while this circuit is meant for “beginners”, it can still be used as a warm up tool for the advanced. The video you just saw actually had a mixed bag of athletes — some who could barely do a back walkover, while others could do RO BHS Tuck on the floor.

And yet, they are still working the circuit.

Station 1: Rolls On An Incline

This is a pretty standard set up. However, what isn’t standard are my expectations. Notice how she starts with her arms to her ears, then attempts to finish in the exact same way? That’s the difference between just letting some kid do a bunch of rolls VS having an athlete perform a roll that will eventually benefit their more advanced skills later on.

Station 2: Back Bends On Safety Mat

Back walkovers, Front Walkovers, Back Handsprings and Whips are just some of the skills that require a tiny (or large) human to have full control during flexion of their trunk (upper body). Fortunately, back bends are a great way to accomplish this. Also notice the micro-progressions that I challenged her with. Doing a back bend with legs wide is the easiest — as it gives you the most stability (due to “surface area” for the nerds out there). Once I see an athlete has become competent with the wide leg approach, I switch to a narrow stance back bend with feet together. Eventually this will turn into a limber.

Station 3: Power Hurdle (RO Optional)

Learning a proper power hurdle is sooo important. I’m still baffled when I meet athletes who are working layouts and fulls yet can’t do an adequate hurdle. Blows my mind. Worst of all? It’s not even their fault. So don’t make that same mistake with your kids (or yourself, if you’re an athlete reading this). Set up your hurdle station so it forces a long aggressive jump. Generally, in this station an athlete would pause in the lunge shape. But if you have more advanced kids, they are free to throw in a cartwheel or round off.

Station 4: Hollow Rebounds + Favorite Jump

Another staple fundamental movement that’s not worked often, and thus, is responsible for holding back more Round Off Back Handsprings than I can count. In tumbling, there are only two major ways to get yourself away from the floor. The first method is the jump — that’s when you compress your body like a spring, then explode. The standing tuck or standing back handspring is an example of skills that require you to have a good jump. The 2nd method is the rebound. That’s when you generate momentum & power (such as from the round off) and then by using angle manipulation VIA a tight body, divert the force somewhere else (e.g the back handspring). A good tumbler should be great at both these techniques. The problem is that “jumping” is natural, so most kids are good or at the very least, adequate at it. Rebounding however is not. It’s an unnatural movement mechanic because when it comes to every day human living and survival, we don’t need it. This means we should be spending more time on mastering the rebound. Get it? Got it? Good!

Station 5: Handstand Hollow Fall

Like the front / back rolls, a handstand fall is a standard issue drill. The difference I want to point out is the height of the landing surface. For newbie athletes, doing a handstand and falling on a level surface is actually quite scary. It feels like you’re falling forever before hitting the mats and thus, that’s when you’ll see kids freak out and break body position. So instead, start by reducing the time between the handstand and the fall. Once confidence is built, lower it slowly. In this drill you can see how the athlete is using the black panel mat. When she started the drill, her hands were actually on the floor which made the “fall” as small as possible.

Station 6: Dive Roll / Front Limber

While Station 1 can easily be used to do both front and back rolls, if you have the luxury of multiple mats (such as 2 inclines) then I’d suggest separating the drills. In my circuit, Station 1 was strictly set up for backward rolls while Station 6 was for everything going forwards. Advanced athletes can start doing dive rolls and front limbers. One thing you want to make sure is that they keep up an aggressive heel drive which will eventually aid their front tucks, front handsprings, front layouts etc.

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