Beginner Gymnastic Skills To Ace First 

Starting gymnastics classes in Lindon, Utah is both exciting and maybe a little daunting— especially for beginners!  While the prospect of performing high-flying flips and intricate routines may seem overwhelming, the foundation of gymnastics is built on a series of fundamental skills accessible to all beginners. These easy gymnastics skills for beginners build confidence and establish the strength, coordination, and flexibility crucial for more advanced maneuvers. However, we must make one thing clear—there are no “easy” gymnastic skills! While some skills are more basic than others, all require the same amount of dedication and practice. 

Whether you’re a young aspiring gymnast or an adult looking to explore new forms of fitness, mastering these beginner gymnastics skills can provide a rewarding sense of accomplishment and a strong foundation to build upon, should you decide to pursue gymnastics further. In this blog post, we’ll explore a range of gymnastic skills for beginners that are easy to practice and perfect, regardless of your starting point. From simple stretching exercises to introductory floor techniques, you’ll find that these beginner gymnastics skills are approachable and fun to learn.

Basic Gymnastics Skills for Beginners 

Straddle Sit

A straddle sit in gymnastics is a position that involves sitting on the floor with your legs extended straight and wide to the sides, forming an angle that can vary based on your flexibility. Your knees should be pointed upward, and your toes should be pointed. To practice a straddle sit, begin by sitting with your back straight and your arms reaching forward, parallel to the ground. Engage your core muscles to maintain an upright posture, and gently press your legs down toward the floor to deepen the stretch. You can increase your flexibility and strengthen your inner thigh and hip muscles by regularly practicing this position. 

Splits 

Splits are a foundational exercise in gymnastics that highlights the importance of flexibility within the sport. Performing a split involves extending one leg forward and the other leg backward in a straight line, and lowering the hips toward the ground until they’re as flat as flexibility allows. This skill stretches the hamstrings, hip flexors, and groin muscles, contributing significantly to overall leg flexibility, which is paramount in executing various gymnastics skills and routines. To practice this gymnastics skill at home, start with consistent stretching routines focused on the hamstrings, quadriceps, and hip flexors. Patience and regular practice are key— strive to hold your stretches for 15-30 seconds and repeat them multiple times a day if possible. 

Gymnastics Floor Skills for Beginners

Hand Stand

A handstand is a basic gymnastics skill where the gymnast supports their entire body weight on their hands, with their body extended vertically in a straight line. This position demands strength, balance, and coordination and serves as a pivotal building block for numerous other more advanced gymnastics skills such as cartwheels, walkovers, and handsprings. Those new to gymnastics should begin by focusing on building upper body and core strength through exercises like push-ups, planks, and shoulder taps. When ready to attempt a handstand, start by practicing against a wall to gain a sense of balance and alignment. Begin in a lunge position, then kick up gently into the handstand with the wall providing support. Aim to hold this position, engaging your core to keep the body straight without arching the back. As confidence and strength increase, gymnasts can begin to move away from the wall, practicing their handstand in an open space with a spotter or soft mat underneath.

Full Turn on One Foot

A full turn on one foot is an elegant and fundamental gymnastics skill that combines balance, control, and coordination. This move can be utilized in both floor and bar routines, but basic gymnasts should nail it on the floor before moving on to the beam.

To practice a full turn on one foot, begin by standing tall with your feet in a “T” stance, arms out to the sides for balance, and with your core engaged. Lift the heel of your non-standing foot and, using your shoulders and core for control, push gently off the ball of your pivot foot to initiate the turn. As you rotate, lift your non-standing foot into a coupe position, with the toe touching the inside of your knee, and maintain focus on a fixed point to help with balance. Complete the 360-degree rotation and gently place your non-standing foot back on the floor, extending your arms out. We recommend practicing the turn slowly at first to develop a consistent technique, using a mirror for alignment checks, and gradually increasing the speed and fluidity of the motion as you feel comfortable.

Gymnastics Beginner Bar Skills

Pullover 

The pullover is one of the most important gymnastics beginner bar skills! In this move, the gymnast pulls their body upward from a hanging position and rotates over the bar to land in a front support stance. To build the necessary strength, incorporate exercises such as pull-ups, hanging knee raises, and core conditioning drills into your fitness routine.

Cast

A cast in gymnastics is a fundamental skill where the gymnast, starts from a front support position on a bar, pushes their body outward, and slightly lifts their hips to generate momentum and elevate their lower body. This dynamic movement is crucial for developing the strength and control needed for more advanced bar routines.

To practice casting at home, you’ll need a stable horizontal bar, such as a pull-up bar installed safely in a doorway or a bar from a home gym setup (be sure to ask a parent for permission). Begin in a front support position, with your hands gripping the bar and your arms fully extended to support your weight. Tighten your core and shoulders while attempting to push your hips away from the bar, creating a slight lift. This action should almost feel like you are trying to “pop” off the bar but with controlled movements. To build the requisite strength and technique, incorporate exercises such as push-ups for upper body strength, hollow body holds for core engagement, and dips for shoulder stability into your workout regimen.

Register for Gymnastics Classes At All American Gymnastics

Want to enhance your gymnastics skills from those who know best? Join All American Gymnastics in Lindon, Utah! Whether you’re a beginner or an advanced gymnast, we have a class tailored to your skill level. Contact us today to register for a free trial class, so you can see what our gym is all about. We look forward to welcoming you to the All American Gymnastics family.