Tumbling Workout Guide

Tumbling Workout Guide

This is to serve as a general list of ideas for warming up and beginners when working out and training for floor or tumbling competitions.

Last Updated: 1/22/18

Conditioning (Also Good for Warming Up)

Beginners: 7-10 x 2 or 10-15 second hold;
Intermediate: 15-20 x 3 or 20-30 second hold;

Karaoke hips
Timed Jumping Jacks: 30 sec; 60 sec; 90 sec
Standing Left/Right Leg Kicks
Jump Rope 3 min 30 sec intervals
Run 1 mile
Frog jumps 10
Stationary stairs
Broad Jumps
Mountain Climbers

Strength

Beginners: 7-10 x 2 or 10-15 second hold;
Intermediate: 15-20 x 3 or 20-30 second hold;

25 push-ups
Wall sits (10, 15, 20, 30 seconds)
25 sit ups
V ups 5-7
Plank - front, left side, and right side
Bear Crawls
Squats
Lunges

Flexibility

Hold for 45 seconds or 15 seconds after muscle releases;

Pancake Straddle stretch (standing +sitting)
Straddle Stretch Over Each Leg
Herkie stretch
Pike (standing + sitting)
Butterfly stretch
Triceps stretch
Hurdler Stretch
Frog Stretch
Neck Rolls
Belly Arch Ups
Wrist stretching
All splits - left right front
Glute stretches
Lower Back and Hip Twist
Reverse shoulder stretch
Shoulder Rolls
Arm Circles
Hollow Body and Tight Arch Rockers
Long Bridge Hold (Feet Together + Legs Straight)

Gymnastic/Tumbling Basics

Beginner: 3-5 if can do skill or 10-15 second hold;
Intermediate: 7-10 or 20-30 second hold;

Handstand hops
Left-Side Cartwheels
Right-Side Cartwheels
One Handed Cartwheels
Cartwheel from the Knee
Candlestick roll high jumps
Shrugs in Handstand
Round off
Round off from the knee
Handstands
Handstand alternate leg kick down
Handstand Snap Downs
10 sec wall handstand
Handstand Arch Over to Wall, Pull Feet Off with Abs, Straighten, and Stepdown
Handstand hand lifts - left and right hand
Backbend Push to Stand
Handstand hold against wall - facing and not facing
Bridge ups - 10 secs x 2
Egg rocks - after bridge ups
Handstand crawls
Backbend Kickovers
Front and Back Limbers
Tic Tocs