Tumbling

Feel free to copy each activity on to a new word page, so that you can use them as station signs.

Back Balance – 1. Sit on the mat with your knees bent and hands touching the mat. 2. Roll backwards on the mat bringing your feet over our head. 3. Keep your hands and shoulders on the mat. 4. Now balance on your shoulder while your feet are over your head.

Back Rocker – 1. Sit on the mat with your knees bent and hands touching the mat. 2. Roll backwards on the mat bringing your feet over our head. 3. Keep your hands and shoulders on the mat.

Backward Roll – 1.Sit on the tumbling table. 2. Have your hands like rakes, by your ears and fingers pointing away from you. 3. Roll backwards on the tumbling table. 4. Bring you knees over your head. 5. Once your knees pass your head push your hands against the mat. 6. To do a backward roll extension. When your feet start going over your head kick your feet in the air and push against the tumbling table with your hand so that your head comes off the table.

Back To Top

Balance Beam – 1. Mount the beam by placing your hands together on the beam. 2. Then place one foot on top of the beam. 3. After that place your other foot on the beam. 4. Finally stand up on the beam. Look forward and extend your arms out. Walk forward while placing your toes down on the beam first. That helps you find the beam. Can you: turn around, walk backwards, squat down and touch the beam, walk with high knees, dip your toe below the beam as you are walking.

Bridge – 1. Lay down on your back on the mat. 2. Bend your knees and place your feet flat on the mat. Place your hands on the mat by your ears with your fingers facing your toes. 3. Lift your bottom in the air while pressing your feet and hands against the mat.

Bunny Hop – 1. Squat down and sit on your heels with your elbows outside your knees. 2. Tuck your chin towards your chest. 3. Now hop like a bunny.

Cartwheels/Round-offs – 1. Begin with one foot in front, hands over your head and straight arms. 2. If your right foot is forward, your right hand is going to be the first hand on the mat. 3. You put your hands and feet in a straight line when performing your cartwheel. To do a round off. When your feet are over your head put your feet together and the land together on the mat.

Climbing Rope – 1. When you are climbing up use the hand over hand technique. 2. Use your feet and legs to hold on to the rope while you pull yourself up the rope. 3. There are knots on the rope for your feet to hold on to. 4. Once you have reached your level of comfort, climb down the rope hand under hand. Do not slide for it will burn your hands and legs.

Dive Roll – 1. Squat down and sit on your heels. 2. Tuck your chin towards your chest. 3. Just before you place your hands on the mat give a little jump. 4. And roll.

Forward Roll – 1. Squat down and sit on your heels with your elbows outside your knees. 2. Tuck your chin towards your chest. 3. Place your hands on the mat and roll.

Frog Jump – 1. Squat down and sit on your heels with your elbows inside your knees. 2. Tuck your chin towards your chest. 3. Now hop like a frog.

Horizontal Bars (Intermediate) – 1.Place your hands on the bar shoulder width apart. 2. Make sure that your fingers are on top and your thumb is on the bottom. 3. Front Support: jump up and extend your arms. Front Roll: bend at your waist and roll over the bar. If you bend your knees you will go over faster. If you keep your legs straight will go over slower. Hang from the bar. Skin the cat: Bring your knees up and put your feet on the bar. Then put your feet behind you. Dress the cat: Now bring your feet back through.

Horizontal Bars (Primary) – 1. Place your hands on the bar shoulder width apart. 2. Make sure that your fingers are on top and your thumb is on the bottom. Front Support: jump up and extend your arms. Front Roll: bend at your waist and roll over the bar. If you bend your knees you will go over faster. If you keep your legs straight will go over slower. Hangs: 2 arms and a hand; I arm and leg; 2 arms and legs; 2 legs only. Space Walk: Perform a front support and “walk” in the air.

Jump Rope – 1. Find your own personal space. 2. Measure the rope to make sure you have the right size. 3. Now you are ready to jump rope. 4. Try these skills: bell, skier, forward and side straddle, criss cross, single and double side swing, single and double side swing and jump, jogger, wounded duck, 180^, 360^, toe touches, can can. Now try the above-mentioned skills backwards.

Leg Lifter – 1. Stand on the mat. 2. Begin with your hand raised you’re your head. 3. Bend down and place both hands on the mat. 4. Kick one leg up in the air behind you so that the other leg comes off the mat.

Leg Switch – 1. Stand on the mat. 2. Begin with your hand raised you’re your head. 3. Bend down and place both hands on the mat. 4. Kick one leg up in the air behind you so that the other leg comes off the mat. 5. While your feet are in the air switch your feet.

Log Roll – 1. Lay across the mat. 2. Extend your arms over your head and put your hands together. 3. Roll to the other end of the mat.

Look Behind – 1. Squat down and sit on your heels with your elbows outside your knees. 2. Tuck your chin towards your chest. 3. Place your hands on the mat, lift your bottom in the air and look between your legs.

Positions - Tuck: have the students sit on the floor with their knees close to their chest (have them hug their knees). Pike: have the students sit on the floor with their feet together and legs straight out in front. Straddle: have the students sit on the floor with their legs straight and apart (outside their shoulders).

Parallel Bars – 1. Place EACH HAND ON THE END OF A BAR. 2. Jump up and extend your arms. 3. While keeping your arms straight shuffle your hands all the way down to the other end of the bar. 4. Or swing your legs back and forth until you can wrap your legs around the top of each bar. 5. Then move your hands from behind you and replace them in front of your legs. Continue until you have reached the other end of the bars.

Scale – 1. Stand on the mat with your arms out to your side. 2. Lean forward until you are parallel to the floor while lifting one leg up behind you. 3. Keep a straight line from your head to your toes while balancing one foot.

Shoulder Balance – 1. Sit on the mat. 2. Have your hands like rakes, by your ears and fingers pointing away from you. 3. Roll backwards on the mat. 4. Bring you knees over your head. 5. Once your knees pass your head stop and balance.

Slant Beam – 1. Mount the beam by placing your hands together on the beam. 2. Place one foot on top of the beam. After that place your other foot on the beam. Finally stand up on the beam. 3. Look forward and extend your arms out. 4. Walk forwards while placing your toes down on the beam first. That helps you find the beam. Can you: turn around, walk backwards, squat down and touch the beam, walk with high knees, dip your toe below the beam as you are walking.

Springboard – 1. Make sure that the springboard is touching the mat. 2. Use the correct form when landing: feet together knees bent and arms out for balance. Stunts: Knees Slapper, ankle slapper, seat kicker, toe touches, tuck jump, pike jump straddle jump, ¼ turn, ½ turn, ¾ turn and full turn.

Straddle Roll – 1. Beginning standing in a straddle position (feet shoulder width apart). 2. Place your hands on the mat. 3. Tuck your chin to your chest. 4. Roll. The ending position is sitting in a straddle position. Challenge: place your hands in-between your knees lean forward over your hands and press down. Then you should end up just like you started.

Straddle Turn – 1. Beginning standing in a straddle position (feet shoulder width apart). 2. Place your hands on the mat. 3. Rock from side to side so that only one foot is in on the mat at a time.

Tic-Tocs – 1. Stand on the mat. 2. Begin with your hand raised you’re your head. 3. Bend down and place both hands on the mat. 4. Kick one leg up in the air behind you. 5. Now return to the starting position.

Tripod/Headstand/Handstand – 1. Put your hands and knees on the mat. 2. Make sure that your hands are shoulder width apart. 3. Place your forehead on the mat to complete a triangle with your hands. 4. Place one knee at a time on your elbows and lift your feet off the mat. 5. When completed only your head and hands are on the mat. 6. To complete a headstand, raise your feet slowly up in the air. 7. To complete a handstand, press your hands against the mat so that your head is no longer on the mat. Spotting: stand beside the person and help by holding their legs or feet.

Vault – 1. Run towards the springboard. 2. As you jump on the springboard have your hands ready to be placed on the vault box. 3. Once you have your hands on the vault box try these stunts: Arm Extension: and extend your arms. Knee on: and extend your arms and place your knees n the box in between your hands. Straddle on/over: and extend your arms and with straight legs place your feet outside your hands.