TUMBLING AT VA
TUMBLING AT VA
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At Vitality Academy, we’re committed to helping every athlete build confidence, strength and technique through a structured and supportive tumbling journey. To ensure each athlete receives the most effective and personalised training, we’ve developed a tumbling program divided into six progressive levels. Each level is designed to meet athletes exactly where they are whilst providing clear goals to work towards. This levelled approach allows our coaches to deliver focused instruction, create a safer learning environment and elevate the overall tumbling experience for every athlete who walks through our doors.
Please see below for our complete guide to the Vitality Academy tumbling levels.
LEVEL ONE | FOUNDATIONS
LEVEL ONE | FOUNDATIONS
In this level athletes will learn how to move with control, confidence and alignment.
Focus: Body awareness, strength, shapes and safe technique.
Goal: Build strong basics that prepare athletes for every higher-level skill.
Skills in this level:
Basic jumps (tuck, star, tee)
Handstand shapes (on wall, spotted, free-balance)
Forward & backward rolls (tucked, stretched)
Cartwheels (dominant & non-dominant)
Round-off entry shapes
Bridge & rockers
Safety shapes: hollow, arch, straight line body
LEVEL TWO | WALKOVERS
LEVEL TWO | WALKOVERS
In this level athletes will learn how to connect skills, extend their lines and create tumbling movement with control and precision.
Focus: Flexibility, fluidity & controlled transitions.
Goal: Confident walkovers with strong body positions and stability.
Skills in this level:
Straight over
Bridge kick over
Handstand forward roll
Hurdle / round-off prep
Split-hand handstand drills
Back extension roll
Front walkover
Back walkover
LEVEL THREE | HANDSPRINGS
LEVEL THREE | HANDSPRINGS
In this level athletes learn how to generate momentum and transfer energy through the floor.
Focus: Power, speed and shaping.
Goal: Build strong basics that prepare athletes for every higher-level skill.
Skills in this level:
Front handspring (step-out & power versions)
Back handspring (spotted → independent)
Round-off back handspring
Back handspring step-out
Series handsprings (2-4 connected)
Front limber to handspring progressions
Rebound training (tight snap-down)
LEVEL FOUR | AERIALS
LEVEL FOUR | AERIALS
In this level athletes will learn to trust their technique and commit to movement.
Focus: Flight, confidence and spatial awareness.
Goal: Master non-hand-supported tumbling with precision.
Skills in this level:
Side aerial
Front aerial (progressions)
Aerial cartwheel variations
Front tuck & round-off tuck (depending on pathway)
Switch entry drills
Connected tumbling combinations i.e. aerial + cartwheel
LEVEL FIVE | TWISTING
LEVEL FIVE | TWISTING
In this level athletes learn how to twist with purpose, accuracy and height.
Focus: Focus: Power, line control and advanced flight awareness.
Goal: Safe, clean twisting skills performed with power and control.
Skills in this level:
Layout (hollow, open & stretched variations)
Half twist (punch ½ or RO ½)
Full twist (RO back handspring full)
Layout step-out drills
Front twisting variations
Specialty transitions: whip to layout, whip to full (program-dependent)
LEVEL SIX | HIGH-PERFORMANCE
LEVEL SIX | HIGH-PERFORMANCE
Focus: Skill mastery, connection, endurance and performance quality.
Goal: Consistency and execution under pressure, routines built with flow, power and artistry.
Skill examples for this level:
RO–BHS–Layout
Whip–Layout
Full–Full, Layout–Full
Arabian
Punch fronts to connections
Specialty passes based on athlete strength
Multiple twisting skills
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