CHEER 101
Tumbling

Tumbling 101

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Master Tumbling 101: Master the Fundamentals, Build Elite Skills Safely

Why Tumbling Progression Matters

Tumbling isn’t just about flipping. It’s about control, shaping, timing, and safe repetition. Every advanced skill is built on clean technique at the level before. This roadmap provides a clear breakdown of how tumbling is taught, learned, and safely progressed from Novice through Level 7, using the official skill guidelines.

NOVICE: Introduction to Tumbling

Focus: Coordination, confidence, and body awareness
Core Skills:

  • Forward Roll, Backward Roll, Back Extension Roll

  • Handstand, Handstand Forward Roll

  • Table Top, Bridge/Backbend, Bridge Kickover

  • Cartwheel, Round-off

Goals:

  • Build shaping habits (hollow/arch control, shoulder alignment)

  • Develop strength and flexibility for walkovers

  • Gain confidence moving upside down

LEVEL 1: Foundation & Control

Focus: Clean technique and backward awareness
Core Skills:

  • Forward/Backward Roll, Cartwheel, Round-off

  • Front Walkover (single), Back Walkover, Front Limber

  • Handstand variations

Emphasis:

  • Straight legs, body lines, and precise hand/foot placement

  • Shoulder and hip extension through walkovers

Progression Tip: Walkovers provide the strength and flexibility base for handsprings.

LEVEL 2: Intro to Airborne Skills

Focus: Handspring mechanics and flight technique
Core Skills:

  • Standing Back Handspring (BHS)

  • BHS Step Out, Series Back Handspring

  • Round-off → BHS, Cartwheel → BHS

  • Front Handspring, Flyspring

Emphasis:

  • Shoulder block, hollow shaping, and snap-down

  • Rebound technique for linked tumbling

Progression Tip: Perfect BHS mechanics before moving to flipping skills.

LEVEL 3: Power & Back Tuck Development

Focus: Controlled flipping and air awareness
Core Skills:

  • Back Handspring Series → Back Tuck

  • Jump to BHS, Jump to BHS Series

  • Round-off → BHS → Back Tuck

  • Punch Front, Aerial Cartwheel

Emphasis:

  • Set vertically, flip second

  • Core-driven takeoff and safe landings

Note: Standing Tucks not permitted at this level.

LEVEL 4: Layouts & Standing Tucks

Focus: Straight-body flipping and dynamic combinations
Core Skills:

  • Standing Back Tuck

  • Jump → BHS Series → Back Tuck

  • Round-off → BHS → Layout / Layout Step Out

  • Onodi, Front Aerial

  • Punch Front Step-out to Layout

Emphasis:

  • No arching — maintain hollow shaping

  • Controlled lift and clean finishing positions

Progression Tip: A clean layout is the foundation for twist mechanics.

LEVEL 5: Fulls & Advanced Connections

Focus: Introducing twisting mechanics
Core Skills:

  • Round-off → BHS → Full

  • Round-off → Whip → BHS → Full

  • Front Handspring → Through to Full

  • Punch Front Step-out → Full

  • Whip Passes through to Layout or Full

Emphasis:

  • Twist from the set, not the arms

  • Precision landings and strong core control

Progression Tip: Own the layout before twisting.

LEVEL 6: Doubles & Standing Fulls

Focus: High-difficulty twisting and advanced standing tumbling
Core Skills:

  • Standing Full, Jump to Full

  • Round-off → BHS → Whip → Full/Double

  • Arabian variations through to Full/Double

  • Punch Front Step-out → Double

Emphasis:

  • Full height before twist initiation

  • Square shoulders, tight landings

Progression Tip: Core strength and explosive set are critical.

LEVEL 7: Elite & Specialty Tumbling

Focus: Maximum difficulty with maximum control
Core Skills:

  • Double Fulls (running and standing)

  • Whip Doubles, Arabian → Double Full

  • Front Handspring Front Full/Double variations

  • Specialty Passes inclusive of Doubles

Emphasis:

  • Air awareness and explosive rotation

  • Precision and consistency over difficulty chasing

Progression Tip: At this level, precision and execution score higher than difficulty alone.

The Golden Rules of Progression

  • Never skip levels — mastery is earned step by step

  • Match strength, flexibility, and experience before advancing

  • Drill shaping, hollow holds, and core strength weekly

  • Prioritize control and safety — shortcuts lead to bad habits

Final Takeaways

Clean tumbling comes from discipline. Strength, shaping, and consistency always beat forced difficulty. Use this roadmap to guide your training, revisit it often, and track your progress. The athletes who respect the fundamentals are the ones who unlock greatness.

Keep pushing forward, one skill at a time.
— Coach Josh