Heather E. Schwartz - Gymnastics: Floor Exercise: Tips, Rules, and Legendary Stars

USA Gymnastics has a combined trampoline and tumbling program. However, in the Olympics, the trampoline program is a separate event.

Gymnasts start learning basic tumbling skills for floor exercise. They develop the flexibility and strength needed to make shapes with their body. At first, it all takes place on the floor.

Basic tumbling skills include:

Stand on one leg, keeping that leg straight or slightly bent. Extend your arms to your sides. Raise the other leg behind your back, keeping it straight.

Squat on the floor. Bend forward and put your hands on the ground. Tuck your head between your hands. Roll forward so your hips go over your head. Keep legs straight and toes pointed. Use your to finish in a standing position. Do not use your hands to push yourself up.

Stretch First

Always prepare your muscles for gymnastic moves by stretching first. Stretching helps improve flexibility so you can perform better. Your coach can teach you specific stretches that will help with each skill. Your coach may even recommend stretches you can safely do at home.

Many basic tumbling skills help gymnasts learn more difficult moves later on. Learning a bridge, for example, can help a gymnast learn a backbend.

Gymnasts also learn more difficult moves by them. For example, they can learn to perform a handstand up against a wall to help with balance. Once they gain confidence and ability, they perform the skill without a wall support.

After joining a gymnastics club, youll likely be practicing these basic moves:

Lie on the ground on your back. Bend your knees up and put your hands by your ears, palms down. Your fingers should be pointing toward your feet. Push your body up to create the bridge position.

Stand with legs a little wider than shoulder width apart. Extend your arms over your head. Look up and push your hips forward. Bend backward until your hands reach the floor.

You can learn proper handstand form by first using a wall for support. Once you feel comfortable, practice a handstand without the wall. Stand in a lunge position with one leg forward and your arms extended up over your head. As you place your hands on the floor, kick your feet over your head. Arms should be straight. Keep your stomach tight. This will help you remain balanced.

What to Wear

Gymnasts wear practice clothing that allows them to move easily. Female gymnasts wear leotards with long, short, or no sleeves. They sometimes wear spandex shorts over their leotards. Male gymnasts usually practice in shorts and a T-shirt or tank top. Gymnasts may wear special gymnastics shoes, socks, or practice in their bare feet. Other footwear is too slippery and considered unsafe.

Moves in Motion

Gymnasts need to master each basic move. They can try more difficult tumbling skills as they gain muscle strength, flexibility, and experience. Every skill, whether basic or more difficult, takes training to perfect.

Cartwheel

Start in a side lunge position with one leg forward and bent and the other back and straight. Extend your arms over your head. Lean forward to place your hands on the ground side by side. At the same time, kick your legs up and into a middle split position. Continue toward the direction you kicked your legs up. Place your feet on the mat one at a time to return to a standing position.