Tumbling
Fix your form. Maximize your power. Build your foundation.
Why These Steps Matter
The way you begin a tumbling pass determines how it ends.
Great tumbling isn’t about pushing harder — it’s about structuring smarter.
This five-step system corrects common issues and teaches athletes to initiate passes with strength, alignment, and control.
Step 1: Passé / Lib
Purpose: Balance, posture, and core engagement
How to Perform:
Stand tall with one leg lifted in passe/lib
Arms straight and tight by ears
Toe touching opposite knee
Core activated, standing leg locked
Coaching Tip:
From the side, the body should form one vertical line. This creates alignment and body awareness from the very start.
Step 2: The Lunge
Purpose: Direction and grounded power
How to Perform:
Step forward into a deep, stable lunge
Front knee stacked, back leg extended
Arms remain overhead
Chest forward, not collapsed
Checklist:Core tight
Eyes ahead
Weight evenly distributed
The lunge is not just a prep — it’s your launchpad.
Step 3: T-Position
Purpose: Shape awareness and weight distribution
How to Perform:
Shift onto the front leg
Extend the back leg into an arabesque
Arms tight by ears
Hips square, front leg bent
Pro Tip:
Hold this shape for 5–10 seconds in front of a mirror to train balance and alignment.
Step 4: Needle Kick / Trust Fall
Purpose: Create clean shapes and safe body position into skills
How to Perform:
Lean forward slowly from the T-position
Back leg lifts higher, arms stay overhead
Both legs straight
Hands land softly and evenly
Important:
This is one of the most overlooked steps. A strong trust fall fixes more issues than most realize.
Step 5: Handstand (Hand Placement) or Cartwheel
Purpose: Push off with control and precision
Two Options:
1. Handstand Takeoff (For drills and walkovers)
Maintain needle kick
Hands land just beyond the front foot
Push off into a handstand
Body remains tight and hollow
2. Round-off / Cartwheel Takeoff
Aggressive push from the base leg
First hand lands sideways, second rotated inward
Legs snap down into hollow shape
Key Point:
Hand placement impacts everything. A well-placed hand sets up your entire tumbling pass.
Final Coaching Insight
Most tumbling problems start at the beginning — not the end.
Revisit these five steps often. They are your roadmap for fixing form, regaining consistency, and unlocking cleaner execution.
When things feel off, return to the start.
Summary: Build the Habit, Build the Pass
This system works because it removes the guesswork.
With time and repetition, each of these steps becomes automatic — making your passes faster, stronger, and more reliable.
The best tumblers don’t just throw skills.
They own every step.