Basic Tumbling Skills

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A Bodyweight Exercise Blog Post…

In their phenomenal book Easy Strength: How to Get a Lot Stronger Than Your Competition-And Dominate in Your Sport, Dan John and Pavel Tsatsouline have a short list on how to live longer:

  1. Don’t Smoke
  2. Wear A Seatbelt
  3. Learn How To Fall

These simple rules will survive any statistics test you want to put them to.

Even better, the authors list an actual tumbling progression.

Mastering the simple skills on this tumbling list will make you a better athlete (plus you’ll be ready the next time you trip over something in the dark)

Grown Up Tumbling Skills List

Forward Roll:

  • From Stand
  • With Legs Crossed
  • Forward Roll To Stand
  • Cross-legged Roll To Cross-Legged Stand
  • Roll Into Leap, Turn, repeat

Shoulder Roll:

  • Alternate Shoulders In Series
  • Shoulder Rolls Without Arms

Dive Rolls:

  • Walk Into A Dive Roll
  • Run Into A Dive Roll
  • Dive Rolls Over Obstacles
  • Dive Rolls For Height

Side Rolls:

  • Monkey Rolls



Squat Hand Balance:

  • Head And Elbow Handstand
  • Forward Roll To Squat Hand Balance
  • Walk On Hands

Head And Hand Balance

Hand Balance:

  • Cartwheels
  • Round Offs

These basic gymnastic tumbling exercises will give you confidence and great freedom of movement – much more so than pushing and pulling the padded handles of machines at the gym.


Also be sure to check out these blog posts on Wold Fitness:

Building Up To A Handstand Push Up

Pull Up Or Chin Up?

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