{"id":3941,"date":"2019-05-23T15:46:29","date_gmt":"2019-05-23T15:46:29","guid":{"rendered":"https:\/\/tumblingcoach.com\/blog\/?p=3941"},"modified":"2024-10-29T15:37:19","modified_gmt":"2024-10-29T15:37:19","slug":"beginner-circuit","status":"publish","type":"post","link":"https:\/\/tumblingcoach.com\/blog\/beginner-circuit\/","title":{"rendered":"The Ultimate Tumbling Circuit For Beginners (Video)"},"content":{"rendered":"

[et_pb_section fb_built=”1″ _builder_version=”4.26.0″ width=”100%” max_width=”1200px” module_alignment=”center” global_colors_info=”{}”][et_pb_row _builder_version=”4.26.0″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” width=”100%” max_width=”1200px” module_alignment=”center” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Intro” _builder_version=”4.16″ global_colors_info=”{}”]W<\/span>hether you’re working with tiny humans or adult sized children, when it comes to tumbling, basics are basics.<\/p>\n

That’s because everyone<\/strong> 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.<\/p>\n

That’s why I put together the Ultimate Tumbling Circuit<\/strong> 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.
\n[\/et_pb_text][et_pb_toggle title=”Disclaimer (Click To Open)” open_toggle_text_color=”#edef7a” open_toggle_background_color=”#310035″ closed_toggle_text_color=”#ff87c7″ closed_toggle_background_color=”#000a44″ icon_color=”#c099e8″ open_icon_color=”#c099e8″ admin_label=”Disclaimer” _builder_version=”4.26.0″ title_level=”h4″ title_font=”|600|||||||” title_text_align=”center” title_font_size=”26px” body_text_color=”#ffe693″ body_line_height=”1.6em” custom_margin=”30px||20px” title_font_size_tablet=”24px” title_font_size_phone=”20px” title_font_size_last_edited=”on|desktop” box_shadow_style=”preset3″ box_shadow_horizontal=”4px” box_shadow_vertical=”9px” box_shadow_color=”rgba(0,0,0,0.12)” global_module=”3674″ saved_tabs=”all” global_colors_info=”{}”]<\/p>\n

Please keep in mind to watch the drill animations for their theory<\/span> and mechanics<\/span>, not<\/strong> execution. Most of my videos are captured during an athlete\u2019s learning phase. Also, please do not<\/strong> perform any drills, prerequisites or progressions unless you\u2019re in the company of a certified coach<\/span> and have their permission to do so. The information on this website is presented purely for entertainment purposes only.<\/span> You<\/strong> are solely liable for any injuries that may occur.<\/p>\n

Basically, don’t be foolish and use common sense.<\/p>\n

[\/et_pb_toggle][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.26.0″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” width=”100%” max_width=”1200px” module_alignment=”center” global_colors_info=”{}” column_structure=”1_2,1_2″][et_pb_column type=”1_2″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2019\/05\/Beg-Circuit-Play.jpg” url=”https:\/\/youtu.be\/cCzWk8JHo80″ align=”center” force_fullwidth=”on” align_tablet=”center” align_phone=”center” align_last_edited=”on|desktop” admin_label=”Beginner Circuit Video” module_class=”wplightbox” _builder_version=”4.16″ custom_margin=”5px||5px|” custom_padding=”15px||15px|” box_shadow_style=”preset1″ box_shadow_color=”rgba(0,0,0,0.29)” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_cta title=”Show Your Support” button_url=”https:\/\/donate.stripe.com\/fZe5lrfot1Fy9yMeVY” url_new_window=”on” button_text=”Donate Now” admin_label=”Donate Support” _builder_version=”4.27.2″ _module_preset=”default” header_font=”Jost||||||||” header_letter_spacing=”1px” body_font=”Jost|300|||||||” body_letter_spacing=”1px” background_color=”rgba(18,0,51,0.85)” custom_button=”on” button_text_size=”18px” button_bg_color=”#3e25aa” button_border_width=”5px” button_border_color=”#2f10b7″ button_border_radius=”4px” button_letter_spacing=”1px” button_font=”Jost||||||||” button_icon=”||fa||900″ button_on_hover=”off” button_alignment=”center” max_height=”100%” custom_margin=”43px||0px||false|false” custom_margin_tablet=”||20px||false|false” custom_margin_phone=”|16px||16px|false|true” custom_margin_last_edited=”on|desktop” custom_padding=”23px|20px|38px|20px|false|true” custom_padding_tablet=”|23px||23px|false|true” custom_padding_phone=”|11px||11px|false|true” custom_padding_last_edited=”on|phone” border_radii=”on|6px|6px|6px|6px” border_width_all=”2px” border_color_all=”#4328B7″ box_shadow_style=”preset1″ box_shadow_vertical=”-3px” box_shadow_spread=”9px” box_shadow_color=”rgba(55,0,158,0.58)” saved_tabs=”all” global_colors_info=”{}” global_module=”4647″ theme_builder_area=”post_content”]<\/p>\n

If you find the content on this page helpful and want to support future updates and run-time costs, please consider a small donation. You can also help out by visiting the Store if you wish. Every little bit helps \ud83e\udd17<\/p>\n

[\/et_pb_cta][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.26.0″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” width=”100%” max_width=”1200px” module_alignment=”center” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Explain” _builder_version=”4.16″ global_colors_info=”{}”]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.<\/p>\n

And yet, they are still working the circuit.<\/p>\n

Station 1: Rolls On An Incline<\/h3>\n

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.<\/p>\n

Station 2: Back Bends On Safety Mat<\/h3>\n

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.<\/p>\n

Station 3: Power Hurdle (RO Optional)<\/h3>\n

Learning a proper power hurdle is sooo<\/strong> 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.<\/p>\n

Station 4: Hollow Rebounds + Favorite Jump<\/h3>\n

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<\/span>, 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<\/strong> 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<\/strong> on mastering the rebound. Get it? Got it? Good!<\/p>\n

Station 5: Handstand Hollow Fall<\/h3>\n

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.<\/p>\n

Station 6: Dive Roll \/ Front Limber<\/h3>\n

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.<\/p>\n

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Found This Guide Useful? Don’t Forget To Share It With Your Friends!<\/h3>\n

[\/et_pb_text][et_pb_cta title=”Experience The Best Tumbling Clinics At Your Gym!” button_url=”https:\/\/tumblingcoach.com\/clinic” url_new_window=”on” button_text=”YES! I am interested” admin_label=”Article Clinic CTA” _builder_version=”4.27.2″ header_text_align=”center” header_font_size=”30″ header_line_height=”1.2em” body_font_size=”20″ background_color=”#120044″ custom_button=”on” button_text_size=”24″ button_text_color=”#FFFFFF” button_bg_color=”#26007f” button_border_width=”3″ button_border_color=”#3c36e2″ button_font=”–et_global_body_font||||||||” button_use_icon=”off” button_alignment=”center” button_custom_margin=”12px||||false|false” custom_margin=”41px||||false|false” header_font_size_tablet=”28″ header_font_size_phone=”24″ header_font_size_last_edited=”on|phone” header_line_height_tablet=”” header_line_height_phone=”” header_line_height_last_edited=”on|phone” body_font_size_tablet=”” body_font_size_phone=”18″ body_font_size_last_edited=”on|phone” button_text_size_tablet=”20″ button_text_size_phone=”18″ button_text_size_last_edited=”on|phone” border_radii=”on|8px|8px|8px|8px” border_width_all=”3px” border_color_all=”#4252e5″ box_shadow_style_button=”preset1″ text_shadow_style=”preset2″ text_shadow_color=”rgba(0,0,0,0.27)” global_module=”3577″ saved_tabs=”all” global_colors_info=”{}”]<\/p>\n

Are you a Coach or Owner that found this article helpful? Then consider hosting Coach Sahil’s clinics at your gym! Not only will your athletes gain weeks<\/span> worth of experience in a single day,<\/span> but your staff will receive the most comprehensive hands-on tumbling training in the industry. To get started, click the button below…<\/p>\n

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[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Bio Section” _builder_version=”4.16″ _module_preset=”default” background_image=”https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2023\/09\/crypto-bg-02-1-1024×640-1.png” background_blend=”hard-light” custom_margin=”|||” custom_padding=”0px||23px|||” saved_tabs=”all” collapsed=”off” global_colors_info=”{}” global_module=”4798″ theme_builder_area=”post_content”][et_pb_row admin_label=”Row” _builder_version=”4.16″ _module_preset=”default” custom_padding=”6px||8px|||” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_code admin_label=”About Bookmark” _builder_version=”4.21.0″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/a>[\/et_pb_code][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.21.0″ _module_preset=”default” width=”90%” custom_padding=”||72px||false|false” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”1_2″ _builder_version=”4.16″ _module_preset=”default” custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_text admin_label=”About Title” _builder_version=”4.21.0″ _module_preset=”default” header_font=”|500|||||||” header_text_align=”left” header_text_color=”#89c6ff” header_line_height=”1.5em” header_2_font=”Jost|500|||||||” header_2_text_align=”center” header_2_text_color=”#ffffff” header_2_font_size=”35px” header_2_line_height=”1.5em” header_3_font=”Jost Regular Sans|500|||||||” header_3_text_color=”#89c6ff” header_3_font_size=”60px” header_3_line_height=”1.5em” header_4_font=”Jost Regular Sans|500|||||||” header_4_text_color=”#89c6ff” header_4_font_size=”60px” header_4_line_height=”1.5em” header_5_font=”Jost Regular Sans|500|||||||” header_5_text_color=”#89c6ff” header_5_font_size=”60px” header_5_line_height=”1.5em” header_6_font=”Jost Regular Sans|500|||||||” header_6_text_color=”#89c6ff” header_6_font_size=”60px” header_6_line_height=”1.5em” custom_margin=”||9px|||” header_font_size_tablet=”40px” header_font_size_phone=”” header_font_size_last_edited=”on|phone” header_2_font_size_tablet=”40px” header_2_font_size_phone=”” header_2_font_size_last_edited=”on|phone” header_3_font_size_tablet=”40px” header_3_font_size_phone=”” header_3_font_size_last_edited=”on|phone” header_4_font_size_tablet=”40px” header_4_font_size_phone=”” header_4_font_size_last_edited=”on|phone” header_5_font_size_tablet=”40px” header_5_font_size_phone=”” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”40px” header_6_font_size_phone=”” header_6_font_size_last_edited=”on|phone” header_text_shadow_style=”preset1″ header_text_shadow_horizontal_length=”-0.02em” header_text_shadow_vertical_length=”0.07em” header_text_shadow_blur_strength=”0.3em” header_text_shadow_color=”#d55ffc” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n

About Coach Sahil<\/h2>\n

[\/et_pb_text][et_pb_divider color=”#4b32c9″ divider_weight=”2px” _builder_version=”4.16″ _module_preset=”default” width=”50%” module_alignment=”center” height=”4px” custom_padding_tablet=”” custom_padding_phone=”” custom_padding_last_edited=”on|desktop” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_divider][et_pb_text admin_label=”Bio Text” _builder_version=”4.21.0″ _module_preset=”default” text_font=”Jost||||||||” text_text_color=”#dbdbdb” text_font_size=”18px” header_text_shadow_style=”preset1″ header_text_shadow_horizontal_length=”-0.02em” header_text_shadow_vertical_length=”0.07em” header_text_shadow_blur_strength=”0.3em” header_text_shadow_color=”#d55ffc” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n

For over 15 years, Coach Sahil has been on a mission to help athletes master their tumbling and acrobatic skills in the shortest<\/em> amount of time possible without<\/span> sacrificing safety or the quality of their technique. As a former Power Tumbler and Power Lifter himself, he fully understands the inner struggles of an athlete and how to help them get to the next level. To date, he has worked with thousands of athletes around the World and provided training to hundreds of coaches in almost every country you can imagine. He is also a Certified Gymnastics Coach, founder of Addicted To Tumbling, and former co-owner of a gym. He is also the author of the best-selling book The Cheer Diet<\/u>.<\/a><\/p>\n

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[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

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