14 timed, sequenced lesson plans built by working cheer coaches. From beginner foundations to advanced running tumbling — buy once, download instantly, use forever.
Cartwheels and Handstand-to-Bridge — the two foundations every athlete needs before anything else. A circuit-format session built for absolute beginners.
It's not just a roll. The quality of this shape is the quality of every front tuck. Build the tuck shape and chin tuck early — it pays off forever.
Not enough time is spent here. A bad cartwheel becomes a bad round-off — forever. Lock the shape, the entry, and the line before moving on.
The foundation of everything. If the handstand is weak, the tumbling will be too. Shape, kick-up, hold, and snapdown — sequenced for retention.
The gateway to every back walkover, limber, and backbend connection. Build the shoulder shape, the open hips, and the controlled descent.
Flexibility, body control, and confidence — all three have to show up. A progression that gets the shape right before the kick-over.
Flexibility gets you there. Block and body control bring you home. Build the over-the-top shape and the strong stand-up finish.
A back walkover from a seated position. Strength, flexibility, and timing — all at once. Build the press, the kick, and the stand-up.
A round-off in disguise. The block off the floor is what makes it explosive. Lock the shape, the block, and the punch out.
Muscle memory, visual spotting, and an educated guess. Build all three. Set, rotation, and stand-up — sequenced for safe progression.
The Eagle. The set. The pull. In that order — every time. A timed, sequenced session that builds a clean standing tuck from the ground up.
Where your pass lives and dies — from hurdle to snap. Build round-off power and back-handspring rebound that actually carries you forward.
The set is the whole game. Without it you have a low tuck and a bad habit. Drill the connection, the set timing, and the pull.
Spend 6 months here. Twisting after that takes a few weeks. Build the hollow shape, the late set, and the patient rotation.
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