Tumbling & Acro

Rolls, bridges, and the first feeling of being upside down.

Soft mats only. Chin tucked on every roll. Spot inversions.

• 1Ninja's Log RollLie on the back, arms overhead, legs straight, body tight like a log. Roll sideways from back to belly and back again down the mat.

  Set up

  A long open lane on floor pads.

  Do this

  Lie on the back, arms overhead, legs straight, body tight like a log. Roll sideways from back to belly and back again down the mat.

  Done when · Move as one connected unit. The simplest, safest roll.

  Play this drill
• 2Rock & Roll to StandHug the knees and become a small rock. Rock back and forward. On the last rock forward, plant the feet and stand without using hands.
• 3Titan's Bridge-UpOn the back, knees bent, feet close, hands by the ears with fingers toward the toes. Push with arms and legs to lift the hips into a bridge.
• 4Samurai's Straddle SitPartners sit facing each other, legs straight in a straddle, soles together. Hold hands or forearms and gently pull to share a stretch and balance.
• 5Donkey Kick ChallengeFrom hands and feet, arms straight and strong, kick the feet up like a bucking donkey. Hips travel over the shoulders for a moment, then land softly on the feet.
• 6Starfish Cartwheel PrepMake a big starfish. Hands go to the line one after the other, then feet kick over one at a time and try to land back on the line. Rhythm is hand-hand-foot-foot.
• 7Guardian's Teddy Bear StandCrouch, hands flat. Knees rest on the outside of the elbows so the base is hands plus knees-on-elbows. Lean forward and lift the feet, balancing on the hands.
• 8Dragon's Backward Roll PrepSit at the top facing uphill. Hug the knees, tuck the chin, and roll backward down the ramp so momentum carries the shoulders over.
• 9Champion's Tuck Jump & FreezeJump up and pull the knees toward the chest. Land soft on two feet, knees bent, then freeze in an athletic stance for three seconds.
• 10Partner Handstand PrepThe flyer places hands on the floor and feet on the base's shoulders, making a supported L. The base keeps them steady.