Mastering Tumbling: Tips for Every Level

Tumbling can be one of the toughest skills in cheerleading, but it's also one of the most rewarding. I'll share drills, mental strategies, and techniques to improve.

If you’re just getting started, the most important thing to focus on is technique. It’s tempting to rush into skills, but mastering the basics will set you up for long-term success. A strong handstand, cartwheel, and bridge are the foundation of nearly every tumbling pass. These skills might not seem as exciting as a back handspring, but trust me, skipping over them will only make things harder down the road. Take the time to develop proper form—pointed toes, straight legs, and strong core engagement—because these details make all the difference when you progress to more advanced skills.

Another key factor in beginner tumbling is strength and flexibility. If you struggle to hold a handstand for more than a second or can’t push up into a solid bridge, your body might not yet have the strength or flexibility needed for skills like walkovers or handsprings. Incorporate simple conditioning exercises like hollow body holds, push-ups, and core work into your routine, and spend time stretching daily. Flexibility drills for your shoulders, back, and legs will improve your range of motion and make skills feel much easier. And remember, progress isn’t about speed—it’s about building a solid foundation that will support you as you advance.

Once you’ve mastered the fundamentals, it’s time to start adding power, control, and connections to your tumbling. This is where skills like round-off back handsprings, front handsprings, and walkover variations come into play. One of the biggest struggles at this level is transitioning from individual skills to connected passes. If your round-off back handspring feels slow or awkward, chances are you need to focus on snap-down drills, blocking off your hands, and rebounding with control. Power is key, but control is just as important—rushing through skills without proper shaping and timing can lead to messy technique and even injury.

Repetition is your best friend at this stage, but quality over quantity is the golden rule. Instead of throwing 20 back handsprings in a row with inconsistent form, slow down and focus on proper body position, tight shapes, and strong landings. Drills like back handspring snap-downs, blocking against a panel mat, and standing rebound drills can help build power and confidence. Another big factor at this level is mental confidence. If you hesitate mid-skill or second-guess yourself, your body won’t commit fully to the movement, which can make tumbling feel harder (or even scary). Trust your training, use positive self-talk, and work with your coaches to push through any mental barriers.

If you’re working on layouts, fulls, or even doubles, technique and body control become even more critical. Advanced tumbling requires explosive power, precise air awareness, and refined timing. At this level, it’s not just about throwing the skill—it’s about executing it with precision. A sloppy layout with bent legs or an arched back won’t translate well into a full twist, so focusing on clean technique is essential. Hollow body shaping drills, standing back tucks for power, and layout snap-downs onto resi mats are great ways to reinforce proper form before adding rotations.

One of the biggest mistakes advanced tumblers make is neglecting basics. Just because you’ve moved on to twisting skills doesn’t mean you should stop drilling your round-offs, handsprings, and layouts. The best tumblers in the world still warm up with handstand holds, blocking drills, and core exercises because those are the building blocks of every skill. Strength training also plays a bigger role at this level—plyometric exercises, explosive jumps, and resistance training will help you generate more height and rotation while keeping your body strong and injury-free. If you ever feel stuck at this stage, go back and refine your basics—it’s amazing how much improvement you’ll see when you break down your technique!