{"id":6981,"date":"2025-05-27T20:31:11","date_gmt":"2025-05-27T20:31:11","guid":{"rendered":"https:\/\/tumblingcoach.com\/blog\/?p=6981"},"modified":"2025-06-01T01:56:11","modified_gmt":"2025-06-01T01:56:11","slug":"panel-mat-drills","status":"publish","type":"post","link":"https:\/\/tumblingcoach.com\/blog\/panel-mat-drills\/","title":{"rendered":"6 Panel Mat Drills To Help Your Athletes Improve Their Tumbling!"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.16&#8243; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; width_tablet=&#8221;85%&#8221; width_phone=&#8221;90%&#8221; width_last_edited=&#8221;on|phone&#8221; module_alignment=&#8221;center&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;Intro&#8221; _builder_version=&#8221;4.27.4&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><span class='et-dropcap'>W<\/span>hen searching for tumbling drills, it\u2019s easy to get drawn in by flashy setups. I\u2019m sure you\u2019ve all seen drills that look super useful, but require multiple mats or feature a rare piece of equipment you likely don\u2019t have access to.\u00a0While these drills do serve a purpose and can be fun to use, often times a simpler drill using the humble panel mat can help achieve similar results! It truly is a versatile tool with endless possibilities.<\/p>\n<p>It works equally well for beginners and advanced athletes, making it a true one-size-fits-all apparatus. While panel lengths may vary, most panel mats I\u2019ve encountered have at least four to five folds, providing more than enough height variations to accommodate a wide range of drills and skills.<\/p>\n<p>The beauty of a mat like this lies in its adaptability, so don\u2019t overlook it just because it seems basic. Today, we&#8217;re going to look at some drills that will bring out its true potential!<\/p>\n<p>[\/et_pb_text][et_pb_toggle title=&#8221;Important Disclaimer (Click To Read)&#8221; open_toggle_text_color=&#8221;#C88BDA&#8221; admin_label=&#8221;Drills Disclaimer&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; title_text_color=&#8221;#FC9569&#8243; title_font=&#8221;Jost|300|||||||&#8221; title_letter_spacing=&#8221;1px&#8221; body_font=&#8221;Jost|300|||||||&#8221; body_text_color=&#8221;#FFFFFF&#8221; body_letter_spacing=&#8221;1px&#8221; background_color=&#8221;rgba(18,0,51,0.85)&#8221; text_orientation=&#8221;center&#8221; custom_margin=&#8221;|0px||0px|false|true&#8221; custom_margin_tablet=&#8221;|10px||10px|false|true&#8221; custom_margin_phone=&#8221;|14px||14px|false|true&#8221; custom_margin_last_edited=&#8221;on|phone&#8221; border_radii=&#8221;on|6px|6px|6px|6px&#8221; border_width_all=&#8221;2px&#8221; border_color_all=&#8221;#4328B7&#8243; box_shadow_style=&#8221;preset1&#8243; box_shadow_vertical=&#8221;-3px&#8221; box_shadow_spread=&#8221;9px&#8221; box_shadow_color=&#8221;rgba(55,0,158,0.58)&#8221; global_module=&#8221;4653&#8243; saved_tabs=&#8221;all&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>The resources provided on this website are provided for <strong>educational<\/strong> &amp; entertainment purposes only. They are intended for persons over the age of 18. Please consult with a certified coach or training professional before using, trying or attempting any exercises, drills or training modalities that you see or view on this website. By continuing to consume the content on this website, you agree that you have read and understood this disclaimer and accept full personal responsibility for your actions.<\/p>\n<p>[\/et_pb_toggle][et_pb_text admin_label=&#8221;Drill 1 &#8211; Uphill Cartwheel (1)&#8221; _builder_version=&#8221;4.27.4&#8243; header_2_font=&#8221;|600|||||||&#8221; custom_margin=&#8221;20px||||false|false&#8221; custom_padding=&#8221;35px||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Drill #1 &#8211; Uphill Cartwheel Onto Panel Mat<\/h2>\n<p>Are your athletes working on mastering their cartwheel?<\/p>\n<p>Or maybe they want to make the transition into <a href=\"https:\/\/tumblingcoach.com\/blog\/ae-drills\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">Aerials<\/span><\/a>?<\/p>\n<p>Regardless of what their cartwheel goals are, one thing is for certain: having a slow heel drive and an inconsistent landing won&#8217;t help. And that&#8217;s where this drill comes in! It truly does solve a lot of problems.<\/p>\n<p>See the video below&#8230;<\/p>\n<p>[\/et_pb_text][et_pb_code admin_label=&#8221;VIDEO: Drill 1&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; transform_scale_tablet=&#8221;&#8221; transform_scale_phone=&#8221;124%|124%&#8221; transform_scale_last_edited=&#8221;on|phone&#8221; transform_translate_tablet=&#8221;&#8221; transform_translate_phone=&#8221;&#8221; transform_translate_last_edited=&#8221;on|phone&#8221; transform_rotate_tablet=&#8221;&#8221; transform_rotate_phone=&#8221;&#8221; transform_rotate_last_edited=&#8221;on|phone&#8221; transform_skew_tablet=&#8221;&#8221; transform_skew_phone=&#8221;&#8221; transform_skew_last_edited=&#8221;on|phone&#8221; transform_origin_tablet=&#8221;&#8221; transform_origin_phone=&#8221;&#8221; transform_origin_last_edited=&#8221;on|phone&#8221; transform_styles_last_edited=&#8221;on|phone&#8221; width=&#8221;80%&#8221; width_tablet=&#8221;100%&#8221; width_phone=&#8221;100%&#8221; width_last_edited=&#8221;on|phone&#8221; module_alignment=&#8221;center&#8221; transform_styles_tablet=&#8221;&#8221; transform_styles_phone=&#8221;&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<div style=\"width: 100%; height: null; position: relative; padding-top: 56.25%;\"><iframe class=\"lazyload\" data-src=\"https:\/\/adilo.bigcommand.com\/watch\/1gx9WeiK \" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\"  frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>[\/et_pb_code][et_pb_text admin_label=&#8221;Drill 1 &#8211; Uphill Cartwheel (2)&#8221; _builder_version=&#8221;4.27.4&#8243; header_2_font=&#8221;|600|||||||&#8221; custom_margin=&#8221;20px||||false|false&#8221; custom_padding=&#8221;35px||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><strong>Here&#8217;s how to set it up:<\/strong> First, the athlete should already have a basic cartwheel that they can perform on the floor. When starting, they should stand in a passe position, with arms tight to the ears, shoulders shrugged &amp; engaged, and hips facing the direction of travel.<\/p>\n<p>They will then initiate the reach and heel drive. When the athlete places their hands down it&#8217;s important to note the positioning: it should be in an upside down &#8220;T&#8221; formation, and as close to the mat as possible.<\/p>\n<p>The athlete should be spotting for their landing foot to ensure they are travelling in a straight line as well as making sure their foot is landing as close to their hands as possible. The athlete will finish tall in a tumbling lunge facing the opposite direction from where they started.<\/p>\n<p>[\/et_pb_text][et_pb_text admin_label=&#8221;Drill 2 &#8211; Passe Entry Round Off To Front Support (1)&#8221; _builder_version=&#8221;4.27.4&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;35px||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Drill #2 &#8211; Passe Entry Round Off To Front Support<\/h2>\n<p>The round off can be a tricky skill for beginner tumblers to understand. Many athletes hear that <em>\u201ca round off is just a cartwheel with two feet coming together\u201d<\/em> &#8230;and while this isn&#8217;t wrong, per say, it&#8217;s also not the most accurate way to think about the skill. So it\u2019s no surprise why they might struggle with mastering the <a href=\"https:\/\/www.tumblingcoach.com\/blog\/ro-drills\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">Round Off.<\/span><\/a><\/p>\n<p>This drill is an excellent starting point for both beginners and advanced athletes alike. First, it helps reinforce staying tight and straight throughout the skill, but can also be used to develop power if you rebound back into a handstand.<\/p>\n<p>See the drill below&#8230;<\/p>\n<p>[\/et_pb_text][et_pb_code admin_label=&#8221;VIDEO: Drill 2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; transform_scale_tablet=&#8221;&#8221; transform_scale_phone=&#8221;124%|124%&#8221; transform_scale_last_edited=&#8221;on|phone&#8221; transform_translate_tablet=&#8221;&#8221; transform_translate_phone=&#8221;&#8221; transform_translate_last_edited=&#8221;on|phone&#8221; transform_rotate_tablet=&#8221;&#8221; transform_rotate_phone=&#8221;&#8221; transform_rotate_last_edited=&#8221;on|phone&#8221; transform_skew_tablet=&#8221;&#8221; transform_skew_phone=&#8221;&#8221; transform_skew_last_edited=&#8221;on|phone&#8221; transform_origin_tablet=&#8221;&#8221; transform_origin_phone=&#8221;&#8221; transform_origin_last_edited=&#8221;on|phone&#8221; transform_styles_last_edited=&#8221;on|phone&#8221; width=&#8221;80%&#8221; width_tablet=&#8221;100%&#8221; width_phone=&#8221;100%&#8221; width_last_edited=&#8221;on|phone&#8221; module_alignment=&#8221;center&#8221; transform_styles_tablet=&#8221;&#8221; transform_styles_phone=&#8221;&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<div style=\"width: 100%; height: null; position: relative; padding-top: 56.25%;\"><iframe class=\"lazyload\" data-src=\"https:\/\/adilo.bigcommand.com\/watch\/6eGeObsW \" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\"  frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>[\/et_pb_code][et_pb_text admin_label=&#8221;Drill 2 &#8211; Passe Entry Round Off To Front Support (2)&#8221; _builder_version=&#8221;4.27.4&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;35px||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><strong>Here&#8217;s how to set it up:<\/strong> The athlete will start in a passe position and fall into a tumbling lunge, with the leading leg on the panel mat. Encourage the athlete to reach as far as possible toward the end of the mat before initiating the round-off. Upon landing, they should finish in a tight front support position, maintaining a hollow body shape throughout the movement. Advanced athletes can be allowed to rebound back up into a handstand. A landing mat is recommended as this drill can be hard on the ankles &#8212; especially if the athlete isn&#8217;t well conditioned.<\/p>\n<p>[\/et_pb_text][et_pb_text admin_label=&#8221;Drill 3 &#8211; Mat Kick Toe Drive Back Walkover (1)&#8221; _builder_version=&#8221;4.27.4&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;35px||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Drill #3 &#8211; Mat Kick Toe Drive Back Walkover<\/h2>\n<p class=\"p1\">A good back walkover requires the athlete to balance on one foot while leaning backward onto their hands. Many athletes struggle with this part, which is why it&#8217;s a great idea to isolate the beginning.<\/p>\n<p class=\"p1\">This drill focuses on balance and building a strong toe drive (because let&#8217;s face it, too many athletes start doing knee drives, and end up with bent legs).<\/p>\n<p class=\"p1\">If the athlete performs the kicks properly by engaging their quads and VMO, you will see straight legs from the very start of the drill all the way to the end.<\/p>\n<p class=\"p1\">Let&#8217;s take a look&#8230;<\/p>\n<p>[\/et_pb_text][et_pb_code admin_label=&#8221;VIDEO: Drill 3&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; transform_scale_tablet=&#8221;&#8221; transform_scale_phone=&#8221;124%|124%&#8221; transform_scale_last_edited=&#8221;on|phone&#8221; transform_translate_tablet=&#8221;&#8221; transform_translate_phone=&#8221;&#8221; transform_translate_last_edited=&#8221;on|phone&#8221; transform_rotate_tablet=&#8221;&#8221; transform_rotate_phone=&#8221;&#8221; transform_rotate_last_edited=&#8221;on|phone&#8221; transform_skew_tablet=&#8221;&#8221; transform_skew_phone=&#8221;&#8221; transform_skew_last_edited=&#8221;on|phone&#8221; transform_origin_tablet=&#8221;&#8221; transform_origin_phone=&#8221;&#8221; transform_origin_last_edited=&#8221;on|phone&#8221; transform_styles_last_edited=&#8221;on|phone&#8221; width=&#8221;80%&#8221; width_tablet=&#8221;100%&#8221; width_phone=&#8221;100%&#8221; width_last_edited=&#8221;on|phone&#8221; module_alignment=&#8221;center&#8221; transform_styles_tablet=&#8221;&#8221; transform_styles_phone=&#8221;&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<div style=\"width: 100%; height: null; position: relative; padding-top: 56.25%;\"><iframe class=\"lazyload\" data-src=\"https:\/\/adilo.bigcommand.com\/watch\/1V7u6FAc \" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\"  frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>[\/et_pb_code][et_pb_text admin_label=&#8221;Drill 3 &#8211; Mat Kick Toe Drive Back Walkover (2)&#8221; _builder_version=&#8221;4.27.4&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;35px||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<strong>Here&#8217;s how to set it up:<\/strong> The athlete should have their leading foot tucked underneath an unfolded panel of the mat. Before starting, instruct them to flick their toes as if they are trying to close the mat. This will help them understand the goal of the drill. Emphasize that the kicking leg should remain tight and straight, with no bending.<\/p>\n<p><strong>Can&#8217;t do a back walkover yet?<\/strong> No problem! This drill can also be used to teach effective toe drives to newbies. Simply have the athlete kick and flip the panel mat until it closes, then have them perform a back bend into a bridge and hold it for 5 seconds, while the kicking leg is elevated.[\/et_pb_text][et_pb_text admin_label=&#8221;Drill 4 &#8211; Toe Drive Standing Tuck (1)&#8221; _builder_version=&#8221;4.27.4&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;35px||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Drill #4 &#8211; Toe Drive Standing Tuck Jump<\/h2>\n<p>If you think about it, a back tuck is just a tuck jump with rotation added to it. This drill isolates the toe drive movement to help the athlete understand how to initiate the rotation (the knees and hip portion of the tuck rotation can be addressed using other drills our Back Tuck library). This setup is very similar to the previous back walkover drill. The focus here, is on developing the toe drive needed for a powerful tuck rotation.\u00a0<\/p>\n<p>Let&#8217;s take a look&#8230;<\/p>\n<p>[\/et_pb_text][et_pb_code admin_label=&#8221;VIDEO: Drill 4&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; transform_scale_tablet=&#8221;&#8221; transform_scale_phone=&#8221;124%|124%&#8221; transform_scale_last_edited=&#8221;on|phone&#8221; transform_translate_tablet=&#8221;&#8221; transform_translate_phone=&#8221;&#8221; transform_translate_last_edited=&#8221;on|phone&#8221; transform_rotate_tablet=&#8221;&#8221; transform_rotate_phone=&#8221;&#8221; transform_rotate_last_edited=&#8221;on|phone&#8221; transform_skew_tablet=&#8221;&#8221; transform_skew_phone=&#8221;&#8221; transform_skew_last_edited=&#8221;on|phone&#8221; transform_origin_tablet=&#8221;&#8221; transform_origin_phone=&#8221;&#8221; transform_origin_last_edited=&#8221;on|phone&#8221; transform_styles_last_edited=&#8221;on|phone&#8221; width=&#8221;80%&#8221; width_tablet=&#8221;100%&#8221; width_phone=&#8221;100%&#8221; width_last_edited=&#8221;on|phone&#8221; module_alignment=&#8221;center&#8221; transform_styles_tablet=&#8221;&#8221; transform_styles_phone=&#8221;&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<div style=\"width: 100%; height: null; position: relative; padding-top: 56.25%;\"><iframe class=\"lazyload\" data-src=\"https:\/\/adilo.bigcommand.com\/watch\/rO8Dd_1Z \" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\"  frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>[\/et_pb_code][et_pb_text admin_label=&#8221;Drill 4 &#8211; Toe Drive Standing Tuck (2)&#8221; _builder_version=&#8221;4.27.4&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;35px||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<strong>Here&#8217;s how to set it up:<\/strong> Fold the mat, leaving only the top panel open. The athlete will position both their toes under the open panel and initiate the tuck set. If performed correctly, they will lift their toes first before pulling into the tuck, causing the mat to close. A successfully closed mat indicates a strong toe drive, which is key for generating proper rotation.<\/p>\n<p><strong>Can already do a back tuck?<\/strong> If so, this drill can also be used to perform actual back tucks! We do advise to perform this into a pit for added safety and as always, with a Coach&#8217;s supervision.[\/et_pb_text][et_pb_cta title=&#8221;Show Your Support&#8221; button_url=&#8221;https:\/\/donate.stripe.com\/fZe5lrfot1Fy9yMeVY&#8221; url_new_window=&#8221;on&#8221; button_text=&#8221;Donate Now&#8221; admin_label=&#8221;Donate Support&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; header_font=&#8221;Jost||||||||&#8221; header_letter_spacing=&#8221;1px&#8221; body_font=&#8221;Jost|300|||||||&#8221; body_letter_spacing=&#8221;1px&#8221; background_color=&#8221;rgba(18,0,51,0.85)&#8221; custom_button=&#8221;on&#8221; button_text_size=&#8221;18px&#8221; button_bg_color=&#8221;#3e25aa&#8221; button_border_width=&#8221;3px&#8221; button_border_color=&#8221;#5400ff&#8221; button_border_radius=&#8221;6px&#8221; button_letter_spacing=&#8221;1px&#8221; button_font=&#8221;Jost||||||||&#8221; button_icon=&#8221;&#xf4be;||fa||900&#8243; button_on_hover=&#8221;off&#8221; button_alignment=&#8221;center&#8221; width=&#8221;100%&#8221; max_width=&#8221;100%&#8221; max_width_tablet=&#8221;86%&#8221; max_width_phone=&#8221;90%&#8221; max_width_last_edited=&#8221;on|phone&#8221; module_alignment=&#8221;center&#8221; max_height=&#8221;100%&#8221; custom_margin=&#8221;43px||0px||false|false&#8221; custom_margin_tablet=&#8221;||20px||false|false&#8221; custom_margin_phone=&#8221;|16px||16px|false|true&#8221; custom_margin_last_edited=&#8221;on|desktop&#8221; custom_padding=&#8221;23px|20px|38px|20px|false|true&#8221; custom_padding_tablet=&#8221;|23px||23px|false|true&#8221; custom_padding_phone=&#8221;|11px||11px|false|true&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; border_radii=&#8221;on|6px|6px|6px|6px&#8221; border_width_all=&#8221;2px&#8221; border_color_all=&#8221;#4328B7&#8243; box_shadow_style=&#8221;preset1&#8243; box_shadow_vertical=&#8221;-3px&#8221; box_shadow_spread=&#8221;9px&#8221; box_shadow_color=&#8221;rgba(55,0,158,0.58)&#8221; global_module=&#8221;4647&#8243; saved_tabs=&#8221;all&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>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<p>[\/et_pb_cta][et_pb_text admin_label=&#8221;Drill 5 &#8211; The Dive Roll (1)&#8221; _builder_version=&#8221;4.27.4&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;35px||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Drill #5 &#8211; The Dive Roll<\/h2>\n<p>The dive roll is a great example of a skill that can always be improved, primarily because height plays such a critical role. A dive roll is a precursor skill to the front tuck which means there are a lot of similarities. By using a panel mat you can adjust the height that an athlete must clear. To demonstrate this more clearly, I&#8217;m going to introduce you to two versions of this drill.<\/p>\n<p>In version one, we have the standing dive roll over a \u201ctent\u201d setup. The tent is created by folding one section of the mat and resting it upright on the floor. The athlete will then, from standing, jump into a dive roll with hands reaching over the &#8220;tent&#8221;. <span class=\"s1\">This version focuses on the jump element from standing forcing the athlete to gain height by using leg power alone while also providing a visual barrier for the athlete to clear.\u00a0<\/span><\/p>\n<p>See version one below&#8230;[\/et_pb_text][et_pb_code admin_label=&#8221;VIDEO: Drill 5a&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; transform_scale_tablet=&#8221;&#8221; transform_scale_phone=&#8221;124%|124%&#8221; transform_scale_last_edited=&#8221;on|phone&#8221; transform_translate_tablet=&#8221;&#8221; transform_translate_phone=&#8221;&#8221; transform_translate_last_edited=&#8221;on|phone&#8221; transform_rotate_tablet=&#8221;&#8221; transform_rotate_phone=&#8221;&#8221; transform_rotate_last_edited=&#8221;on|phone&#8221; transform_skew_tablet=&#8221;&#8221; transform_skew_phone=&#8221;&#8221; transform_skew_last_edited=&#8221;on|phone&#8221; transform_origin_tablet=&#8221;&#8221; transform_origin_phone=&#8221;&#8221; transform_origin_last_edited=&#8221;on|phone&#8221; transform_styles_last_edited=&#8221;on|phone&#8221; width=&#8221;80%&#8221; width_tablet=&#8221;100%&#8221; width_phone=&#8221;100%&#8221; width_last_edited=&#8221;on|phone&#8221; module_alignment=&#8221;center&#8221; transform_styles_tablet=&#8221;&#8221; transform_styles_phone=&#8221;&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<div style=\"width: 100%; height: null; position: relative; padding-top: 56.25%;\"><iframe class=\"lazyload\" data-src=\"https:\/\/adilo.bigcommand.com\/watch\/BUrLLhf_ \" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\"  frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>[\/et_pb_code][et_pb_text admin_label=&#8221;Drill 5 &#8211; The Dive Roll (2)&#8221; _builder_version=&#8221;4.27.4&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;35px||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]In version two, we introduce some horizontal momentum by adding a run.<\/p>\n<p><strong>Here&#8217;s how to set it up:<\/strong> The athlete will now run (ideally no more than 2 steps) and perform a rebound in front of the tent set up and dive roll by reaching over the tent. This progression teaches the athlete how to build power, and turn it into vertical height. Once this version is mastered, we move to \u201cthe wall\u201d set up.<\/p>\n<p>\u201cThe wall\u201d is a panel mat propped up on its side to increase the height the athlete will have to dive over. Using the same running rebound entry, the athlete must now dive over a taller obstacle, focusing on lift (by having arms to ears) and reach.<\/p>\n<p><strong>IMPORTANT! In order to keep the safety of the athletes a priority, add a soft landing mat to the other side, ESPECIALLY when increasing the height of the physical barrier.<\/strong><\/p>\n<p>See version two below&#8230;[\/et_pb_text][et_pb_code admin_label=&#8221;VIDEO: Drill 5b&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; transform_scale_tablet=&#8221;&#8221; transform_scale_phone=&#8221;124%|124%&#8221; transform_scale_last_edited=&#8221;on|phone&#8221; transform_translate_tablet=&#8221;&#8221; transform_translate_phone=&#8221;&#8221; transform_translate_last_edited=&#8221;on|phone&#8221; transform_rotate_tablet=&#8221;&#8221; transform_rotate_phone=&#8221;&#8221; transform_rotate_last_edited=&#8221;on|phone&#8221; transform_skew_tablet=&#8221;&#8221; transform_skew_phone=&#8221;&#8221; transform_skew_last_edited=&#8221;on|phone&#8221; transform_origin_tablet=&#8221;&#8221; transform_origin_phone=&#8221;&#8221; transform_origin_last_edited=&#8221;on|phone&#8221; transform_styles_last_edited=&#8221;on|phone&#8221; width=&#8221;80%&#8221; width_tablet=&#8221;100%&#8221; width_phone=&#8221;100%&#8221; width_last_edited=&#8221;on|phone&#8221; module_alignment=&#8221;center&#8221; transform_styles_tablet=&#8221;&#8221; transform_styles_phone=&#8221;&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<div style=\"width: 100%; height: null; position: relative; padding-top: 56.25%;\"><iframe class=\"lazyload\" data-src=\"https:\/\/adilo.bigcommand.com\/watch\/QvOg6Te7 \" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\"  frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>[\/et_pb_code][et_pb_text admin_label=&#8221;Drill 6 &#8211; Unfold Mat From Bridge (1)&#8221; _builder_version=&#8221;4.27.4&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;35px||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Drill #6 &#8211; Unfold Mat From Bridge<\/h2>\n<p class=\"p1\">The bridge recovery is one of the most overlooked skills in basic tumbling, yet is arguably one of the most important. Weight distribution can be a tricky concept, but once understood, it makes skills like front and back walkovers much easier.<\/p>\n<p class=\"p1\">When an athlete is able to recover, or stand up out of a bridge, it shows they have enough body awareness to shift their weight from their hands to their feet. That\u2019s exactly what this drill focuses on.<\/p>\n<p class=\"p1\">See the drill below&#8230;<\/p>\n<p>[\/et_pb_text][et_pb_code admin_label=&#8221;VIDEO: Drill 6&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; transform_scale_tablet=&#8221;&#8221; transform_scale_phone=&#8221;124%|124%&#8221; transform_scale_last_edited=&#8221;on|phone&#8221; transform_translate_tablet=&#8221;&#8221; transform_translate_phone=&#8221;&#8221; transform_translate_last_edited=&#8221;on|phone&#8221; transform_rotate_tablet=&#8221;&#8221; transform_rotate_phone=&#8221;&#8221; transform_rotate_last_edited=&#8221;on|phone&#8221; transform_skew_tablet=&#8221;&#8221; transform_skew_phone=&#8221;&#8221; transform_skew_last_edited=&#8221;on|phone&#8221; transform_origin_tablet=&#8221;&#8221; transform_origin_phone=&#8221;&#8221; transform_origin_last_edited=&#8221;on|phone&#8221; transform_styles_last_edited=&#8221;on|phone&#8221; width=&#8221;80%&#8221; width_tablet=&#8221;100%&#8221; width_phone=&#8221;100%&#8221; width_last_edited=&#8221;on|phone&#8221; module_alignment=&#8221;center&#8221; transform_styles_tablet=&#8221;&#8221; transform_styles_phone=&#8221;&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<div class=\"\" style=\"width: 100%; height: null; position: relative; padding-top: 56.25%;\"><iframe class=\"lazyload\" data-src=\"https:\/\/adilo.bigcommand.com\/watch\/CehwUi1j \" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\"  frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>[\/et_pb_code][et_pb_text admin_label=&#8221;Drill 6 &#8211; Unfold Mat From Bridge&#8221; _builder_version=&#8221;4.27.4&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;35px||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p class=\"p1\"><strong>Here&#8217;s how to set it up:<\/strong> The athlete will begin in a bridge position with their hands placed on a panel mat, ensuring the opening of the fold is facing them. They will then grab the open edge of the mat and shift their weight toward their feet by rocking their hips toward their toes. Once the athlete feels \u201cweightless\u201d in their hands, instruct them to flick the mat open and land back in their bridge. You can repeat this process or do it one rep at a time, depending on how much endurance and control the athlete has.<\/p>\n<p>[\/et_pb_text][et_pb_text admin_label=&#8221;Outro&#8221; _builder_version=&#8221;4.27.4&#8243; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;35px||||false|false&#8221; text_font_size_tablet=&#8221;&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;26px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>I hope you can see just how versatile the humble panel mat can truly be. When used correctly, it acts as an irreplaceable item in a tumbling coach&#8217;s toolbox. Its adaptability makes it essential for teaching a wide range of skills and basic shaping, to complex tumbling progressions.<\/p>\n<p>Want to know what else a panel mat can do? Luckily, I have 14 more drills to show you!<\/p>\n<p><strong>For Members:<\/strong> Simply <a href=\"https:\/\/tumblingcoach.com\/blog\/login\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\"><em>Click Here<\/em><\/span><\/a> to log in, then revisit this page and all the BONUS drills will be magically revealed to you =)<\/p>\n<p><strong>Not a member?<\/strong> Don&#8217;t worry, it&#8217;s completely FREE and takes just 60 seconds to sign up. Check out the details below&#8230;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><em>This article was written by <a href=\"#about\">Coach Liz<\/a> and edited by Coach Sahil<\/em><\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_2,1_2&#8243; admin_label=&#8221;Members Only Video&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; memberpress_rule=&#8221;4890&#8243; memberpress_unauthorized=&#8221;custom&#8221; memberpress_unauthorized_message=&#8221;<\/p>\n<h1 style=%22text-align: center;%22><span style=%22color: #b8b9e0;%22>Want To Unlock <b>14<\/b> More Panel Mat Drills?<\/span><\/h1>\n<p id=%22reg%22 style=%22text-align: center;%22><span style=%22color: #c9c9c9;%22>It&#8217;s easy, all you have to do is click the button below and become a Recreational Member. Don&#8217;t worry, it&#8217;s completely <b>FREE<\/b>!<\/span><\/p>\n<div style=%22padding-top: 10px; padding-bottom: 40px;%22 align=%22center%22><a href=%22https:\/\/tumblingcoach.com\/blog\/register\/recreational-member\/%22><br \/>\n<button class=%22am-button%22>Register My Free Account<\/button><br \/>\n<\/a><\/div>\n<p style=%22font-size: 11px; text-align: center;%22><span style=%22color: #9e99c7;%22><em>Already a member? <a href=%22https:\/\/www.tumblingcoach.com\/blog\/login%22><u>Click Here<\/u><\/a> to login.<\/em><\/span><\/p>\n<h3 style=%22text-align: center;%22><span style=%22color: #b8b9e0;%22>Here Are The Benefits You&#8217;re About To Enjoy As A <strong>New<\/strong> Member&#8230;<\/span><\/h3>\n<p style=%22text-align: center;%22><span style=%22color: #c9c9c9;%22>\u2714\ufe0f Unlock <i>over 100<\/i> new drills!<\/span><\/p>\n<p style=%22text-align: center;%22><span style=%22color: #c9c9c9;%22>\u2714\ufe0f Get access to discounts on my products \/ services<\/span><\/p>\n<p style=%22text-align: center;%22><span style=%22color: #c9c9c9;%22>\u2714\ufe0f Be the first to know when new content is released<\/span><\/p>\n<p style=%22text-align: center;%22><span style=%22color: #c9c9c9;%22>\u2714\ufe0f Exclusive access to some of my upcoming Courses<\/span><\/p>\n<p style=%22text-align: center;%22><span style=%22color: #c9c9c9;%22>\u2714\ufe0f &#8230;And so much more!<\/span><\/p>\n<p style=%22text-align: center;%22><span style=%22color: #c9c9c9;%22>I look forward to having you join the community! <a style=%22color: #c9c9c9;%22 href=%22https:\/\/tumblingcoach.com\/register%22><span style=%22text-decoration: underline;%22><strong><span style=%22color: #e6e7ff; text-decoration: underline;%22>Click Here<\/span><\/strong><\/span><\/a> to get started.<\/span><\/p>\n<p style=%22text-align: center; padding-bottom: 15px;%22><span style=%22color: #333399;%22>.<\/span><\/p>\n<p>&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_code admin_label=&#8221;#7&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_orientation=&#8221;center&#8221; global_colors_info=&#8221;{}&#8221;]#7<!-- [et_pb_line_break_holder] --><\/p>\n<div class=\"\" style=\"width: 100%; height: null; position: relative; padding-top: 56.25%\"><iframe class=\"lazyload\" data-src=\"https:\/\/adilo.bigcommand.com\/watch\/2QN6oTcr \" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%\" allowtransparency=\"true\"     frameborder=\"0\" allowfullscreen mozallowfullscreen webkitallowfullscreen oallowfullscreen msallowfullscreen scrolling=\"no\"><\/iframe><\/div>\n<p>[\/et_pb_code][et_pb_code admin_label=&#8221;#9&#8243; 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top: 0; left: 0; width: 100%; height: 100%\" allowtransparency=\"true\"     frameborder=\"0\" allowfullscreen mozallowfullscreen webkitallowfullscreen oallowfullscreen msallowfullscreen scrolling=\"no\"><\/iframe><\/div>\n<p>[\/et_pb_code][et_pb_code admin_label=&#8221;13 &#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_orientation=&#8221;center&#8221; global_colors_info=&#8221;{}&#8221;]#13<!-- [et_pb_line_break_holder] --><\/p>\n<div class=\"\" style=\"width: 100%; height: null; position: relative; padding-top: 56.25%\"><iframe class=\"lazyload\" data-src=\"https:\/\/adilo.bigcommand.com\/watch\/wMFlqZUW \" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%\" allowtransparency=\"true\"     frameborder=\"0\" allowfullscreen mozallowfullscreen webkitallowfullscreen oallowfullscreen msallowfullscreen scrolling=\"no\"><\/iframe><\/div>\n<p>[\/et_pb_code][et_pb_code admin_label=&#8221;15&#8243; _builder_version=&#8221;4.27.4&#8243; 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url_new_window=&#8221;on&#8221; button_text=&#8221;YES! I am interested&#8221; admin_label=&#8221;Article Clinic CTA&#8221; _builder_version=&#8221;4.27.2&#8243; header_text_align=&#8221;center&#8221; header_font_size=&#8221;30&#8243; header_line_height=&#8221;1.2em&#8221; body_font_size=&#8221;20&#8243; background_color=&#8221;#120044&#8243; custom_button=&#8221;on&#8221; button_text_size=&#8221;24&#8243; button_text_color=&#8221;#FFFFFF&#8221; button_bg_color=&#8221;#26007f&#8221; button_border_width=&#8221;3&#8243; button_border_color=&#8221;#3c36e2&#8243; button_font=&#8221;&#8211;et_global_body_font||||||||&#8221; button_use_icon=&#8221;off&#8221; button_alignment=&#8221;center&#8221; button_custom_margin=&#8221;12px||||false|false&#8221; custom_margin=&#8221;41px||||false|false&#8221; header_font_size_tablet=&#8221;28&#8243; header_font_size_phone=&#8221;24&#8243; header_font_size_last_edited=&#8221;on|phone&#8221; header_line_height_tablet=&#8221;&#8221; header_line_height_phone=&#8221;&#8221; header_line_height_last_edited=&#8221;on|phone&#8221; body_font_size_tablet=&#8221;&#8221; body_font_size_phone=&#8221;18&#8243; body_font_size_last_edited=&#8221;on|phone&#8221; button_text_size_tablet=&#8221;20&#8243; button_text_size_phone=&#8221;18&#8243; button_text_size_last_edited=&#8221;on|phone&#8221; border_radii=&#8221;on|8px|8px|8px|8px&#8221; border_width_all=&#8221;3px&#8221; border_color_all=&#8221;#4252e5&#8243; box_shadow_style_button=&#8221;preset1&#8243; text_shadow_style=&#8221;preset2&#8243; text_shadow_color=&#8221;rgba(0,0,0,0.27)&#8221; global_module=&#8221;3577&#8243; saved_tabs=&#8221;all&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Are you a Coach or Owner that found this article helpful? Then consider hosting Coach Sahil&#8217;s clinics at your gym! Not only will your athletes gain <span style=\"text-decoration: underline;\">weeks<\/span> worth of experience in a <span style=\"text-decoration: underline;\">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&#8230;<\/p>\n<p>[\/et_pb_cta][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;Bio Section&#8221; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; background_image=&#8221;https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2023\/09\/crypto-bg-02-1-1024&#215;640-1.png&#8221; background_blend=&#8221;hard-light&#8221; custom_margin=&#8221;|||&#8221; custom_padding=&#8221;0px||23px|||&#8221; global_module=&#8221;7007&#8243; saved_tabs=&#8221;all&#8221; collapsed=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;6px||8px|||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_code admin_label=&#8221;About Bookmark&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;]<a id=\"about\"><\/a>[\/et_pb_code][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; width=&#8221;90%&#8221; custom_padding=&#8221;||40px|||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;About Title&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; header_font=&#8221;|500|||||||&#8221; header_text_align=&#8221;left&#8221; header_text_color=&#8221;#89c6ff&#8221; header_line_height=&#8221;1.5em&#8221; header_2_font=&#8221;Jost|500|||||||&#8221; header_2_text_align=&#8221;center&#8221; header_2_text_color=&#8221;#ffffff&#8221; header_2_font_size=&#8221;35px&#8221; header_2_line_height=&#8221;1.5em&#8221; header_3_font=&#8221;Jost Regular Sans|500|||||||&#8221; header_3_text_color=&#8221;#89c6ff&#8221; header_3_font_size=&#8221;60px&#8221; header_3_line_height=&#8221;1.5em&#8221; header_4_font=&#8221;Jost Regular Sans|500|||||||&#8221; header_4_text_color=&#8221;#89c6ff&#8221; header_4_font_size=&#8221;60px&#8221; header_4_line_height=&#8221;1.5em&#8221; header_5_font=&#8221;Jost Regular Sans|500|||||||&#8221; header_5_text_color=&#8221;#89c6ff&#8221; header_5_font_size=&#8221;60px&#8221; header_5_line_height=&#8221;1.5em&#8221; header_6_font=&#8221;Jost Regular Sans|500|||||||&#8221; header_6_text_color=&#8221;#89c6ff&#8221; header_6_font_size=&#8221;60px&#8221; header_6_line_height=&#8221;1.5em&#8221; custom_margin=&#8221;||9px|||&#8221; header_font_size_tablet=&#8221;40px&#8221; header_font_size_phone=&#8221;&#8221; header_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;40px&#8221; header_2_font_size_phone=&#8221;&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; header_3_font_size_tablet=&#8221;40px&#8221; header_3_font_size_phone=&#8221;&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; header_4_font_size_tablet=&#8221;40px&#8221; header_4_font_size_phone=&#8221;&#8221; header_4_font_size_last_edited=&#8221;on|phone&#8221; header_5_font_size_tablet=&#8221;40px&#8221; header_5_font_size_phone=&#8221;&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;40px&#8221; header_6_font_size_phone=&#8221;&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>About Coach Liz<\/h2>\n<p>[\/et_pb_text][et_pb_divider color=&#8221;#4b32c9&#8243; divider_weight=&#8221;2px&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; width=&#8221;50%&#8221; module_alignment=&#8221;center&#8221; height=&#8221;4px&#8221; custom_padding_tablet=&#8221;&#8221; custom_padding_phone=&#8221;&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_divider][et_pb_text admin_label=&#8221;Bio Text&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Jost||||||||&#8221; text_text_color=&#8221;#dbdbdb&#8221; text_font_size=&#8221;18px&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<p>Coach Liz is a certified tumbling coach and has been in the sport of cheer and tumbling for 8 years. Trained under coach Sahil herself, she has adopted his teachings and prioritizes technique and discipline while still maintaining a fun and positive training environment. Her coaching style emphasizes proper progressions and injury prevention ensuring athletes develop confidence alongside their skills. She has competed in the sport of cheerleading from level 1 all the way to level 7, where she is currently training on an elite level worlds team. She has travelled across the GTA and has worked with a range of athletes differing from skill level, age, and experience. With experience coaching recreational and elite level athletes. She is dedicated to fostering a supportive and motivating environment where athletes feel empowered to push their limits and achieve their goals. (<a href=\"http:\/\/www.tiktok.com\/@_lizzywood\">TikTok<\/a> \/ <a href=\"https:\/\/www.instagram.com\/_lizzywood?igsh=czQ5MHdsZm5rdWpr&amp;utm_source=qr\">Instagram<\/a>)<\/p>\n<p>[\/et_pb_text][et_pb_button button_url=&#8221;https:\/\/www.tumblingcoach.com\/blog\/contact&#8221; button_text=&#8221;Get In Touch&#8221; button_alignment=&#8221;center&#8221; admin_label=&#8221;Contact Pop&#8221; module_class=&#8221;wplightbox wplightbox-width-550 wplightbox-height-900&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_button=&#8221;on&#8221; button_text_size=&#8221;17px&#8221; button_text_color=&#8221;#ffffff&#8221; button_bg_color=&#8221;#3e25aa&#8221; button_border_width=&#8221;5px&#8221; button_border_color=&#8221;#2f10b7&#8243; button_border_radius=&#8221;3px&#8221; button_letter_spacing=&#8221;2px&#8221; button_font=&#8221;Jost|600|||||||&#8221; button_use_icon=&#8221;off&#8221; background_layout=&#8221;dark&#8221; 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_builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here are 6 panel mat drills you can use to improve your athlete&#8217;s skills in tumbling. <\/p>\n","protected":false},"author":2,"featured_media":7015,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[317],"tags":[323,85,164,322,153],"class_list":["post-6981","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-for-coaches","tag-coach-liz","tag-drills","tag-panel-mat","tag-panel-mat-drills","tag-tumbling-drills","post_format-post-format-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>6 Panel Mat Drills To Help Your Athletes Improve Their Tumbling!<\/title>\n<meta name=\"description\" content=\"Here are 6 panel mat drills you can use to improve your athlete&#039;s tumbling skills such as tucks, cartwheels, aerials and more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tumblingcoach.com\/blog\/panel-mat-drills\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Panel Mat Drills To Help Your Athletes Improve Their Tumbling!\" \/>\n<meta property=\"og:description\" content=\"Here are 6 panel mat drills you can use to improve your athlete&#039;s tumbling skills such as tucks, cartwheels, aerials and more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/tumblingcoach.com\/blog\/panel-mat-drills\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-05-27T20:31:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01T01:56:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2025\/05\/Panel-Mat-drils-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2069\" \/>\n\t<meta property=\"og:image:height\" content=\"1170\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Coach Liz\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Coach Liz\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" 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