In order to become a good gymnast, you should master the basics first. There are basic gymnastics skills for beginners that can be practiced with and without gymnastic equipment. I will tell you both!
Some gymnastics skills act as building blocks for advancing to the next level and the complex acts. Learning to perform the basics rightly will help to make improvements and progress in your gymnastics. Here is a list of the exercises you can easily perform at home without gymnastic equipment.
Not having any or all the required equipment at home should not become an excuse for you to not polish your skills. So, how to improve gymnastics skills at home? You can practice the following (preferably in the same order) and make good use of your time at home.
The most important position and skill in all four gymnastics events is unarguably, the handstand. By mastering this skill you will be able to do other tumbling skills such as handsprings and walkovers. While moving from bar-casts to giants and handstands, handsprings on vault or level 6 floor routine back extension roll, handstands are crucial.
Practice handstand at home using the Spiderman against the wall, which is basically doing a handstand against a wall. For this, stand with your back on a wall, bend and put your hands on the floor right in front of you. Now, one at a time put your feet against the wall; take small steps up the wall with your feet.
Simultaneously, walk your hands slowly towards the wall as well. The wall helps to keep your body straight and acts as a support, a great way to perfect handstand for beginners.
You can practice your sprint anywhere in open space. A powerful and quick sprint will greatly enhance your Vault skills. So put all your power and speed into a sprint while practicing.
Splits are common in jumps and leaps through the air. But you can get a perfect split in the air if first you get a perfect one on ground. So, if you have not achieved a perfect surface split yet, get to work!
More easy gymnastics moves and tricks for beginners to learn at home include pull-ups. Pull-ups improve your gymnastics skills and add strength to your arms. You can do these at home by installing a pull-up bar in one of the doorways at home. It’s important to choose the correct gymnastics bar for your home.
Constant practice of Scales will assist to enhance your strength, flexibility, and balance, all of which are eminent parts of gymnastics. If you don’t know how to do a scale, let me enlighten you.
Stand on one leg while you lift the other leg in front of you directly, this is a front scale. And if you lift one of your legs backwards in the same way, it is a back scale. For good practice you should try to maintain this position with balance for as long as possible.
Progress and perfect your jumps at home, start with straight jumps. You might need mattresses on the floor for practicing jumps but not necessarily. While you jump try to reach as high as possible, also keep your body tight and maintain that position.
Keeping the body as tight as you can is vital for a good posture and jump. After perfecting the straight jump, go for these jumps: Wolf, Pike, Straddle, and Tuck.
As a gymnast, you will be doing your share of leaps too, both on floor and beams in your routines. While practicing, your focus should be to come off the ground as high as you can. It is important that you also keep your legs straight while leaping.
These are basic gymnastics skills for beginners, saying that the angle that your legs make should be same on both sides. Meaning distance of both legs should be same from the ground. You will have to work hard on this and it could take a lot of time to make your leap perfect.
After perfecting the jumps and leaps, it’s time to move on to turns. Half turn and full turn is used in beam and floor routines, like leaps. While, you will require beams for the first but the latter can be done at home, on plain surface. You can wear socks if you want to practice on the kitchen floor or do it on a carpet.
To improve your performance and practice levels in general, conditioning exercises provide assistance. Follow the above mentioned easy gymnastics routines along with calf-raises, sit-ups, push-ups and similar exercises. They will make your muscles strong as almost all of the muscles in your body will be used in gymnastics. So, concentrate on improving your muscle strength.
You can also practice your routine at home excluding the tumbling, like a “dance-through”. Here, you perform only the dance elements for practice, so you don’t forget the routine. The more you practice, the better you get!
While, the above mentioned moves will improve your gymnastic routine, practicing with equipment (whenever possible) helps more. Now for those who own their personal basic equipment or have access to gymnastics equipment, you can do a lot. You can search for gymnastics moves names and pictures for more.
The most fundamental bar element is: Casting. It is better if you learn this skill at an early stage as it helps in the more complex gymnastics moves. Your body shape should be hollow, similar to the one in a handstand. The only difference is that your stomach is pulled in with a slightly rounded back.
That’s why it is recommended to pull your legs straight as high as possible during a headstand. While casting, your legs should be kept together and straight, hands extended forward to catch the bar. Keep your back rounded, stomach pulled in and your eyes directly looking at the bar you are about to catch.
You will need a Vault for learning the basic handspring on a Vault move skill for upper levels. Twisting vaults or Yurchenkos might be hard for you to execute if you do not practice the vault handspring well. The gymnastics moves list for beginners has more pointers for you. Keep reading!
For a great handspring on a vault, you should try running fast and then jumping hard so that you ‘punch’ off. A little punching spring from the board will land you with a perfect handstand on the top of vault. The next is back handspring that should be learnt for back tumbling on beam and floor.
For a proper Round Off back handspring, you need to master the back handspring first. This round off will help you connect to upper level moves such as double backs, back tucks, full-twists, and layouts. Perfecting back handspring and round off will provide you power and assistance for further more complex gymnastics moves.
A basic round off is as important to master as a back handspring for tumbling practices. Just as the handspring gives power to a tumbling pass, same is done by a rightly executed round off.
A perfect split leap is done in the air while leaping as high as possible with the toes of your feet pointing outwards. Legs of a gymnast need to be at equal distance from the ground during this move.
Another move for regular beam and floor level 4-10 is the turn on 1 foot skill. It is commonly used in most gymnastic routines and you should master this move skillfully.
The rap swinging on bars in combination with casting form an integral part of the regular bar routine at all levels of gymnastics. Tap swinging means when you are supposed to re-grip the back of the bar while swinging. Meaning you should re-hold the bar after you come off the bar briefly. Maintain a hollow body position at the back of the bar and an arch position when underneath the bar while tapping your feet higher.
Just learning the basic gymnastics skills for beginners is not enough. You should be practicing them regularly to attain perfection. You will learn through mistakes and regular practice to become a seasoned gymnast.
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