floor exercise gymnastics tips: a training guide for adult gymnasts

Getting better at floor exercise will really show up in your gymnastics. The reason is because floor is the basis for all of the other events! Many of the skills and shapes you'll see first on floor are eventually taken to the vault, bars or beam. So let's jump right into the workouts.

basics on floor exercise

Tumbling Workout Guide This is to serve as a general list of ideas for warming up and beginners when working out and training for floor or tumbling competitions.

Wall Walk for Beginners

A much safer way to work a bridge when you're new to it or you have had pain working bridges. Be sure to stretch from all portions of your spine, not just from the lower back! Always stand up tall first before bending back into the drill. You don't need a wedge mat, but it helps!

Walk Walk Next Step

This one will be what it looks like after a bit of trying the first video.

intermediate floor exercise

Improving Handstands and Presses Mastering these fundamental skills will really take you far.

Active Flexibility for Leaps - a Physical Therapist and Gymnastics Coach's approach.

Active Flex for Leaps, Jumps and 180 positions Getting better at these positions will help your tumbling become more efficient AND your dance skills more beautiful, all in one!

Rolling for Tumbling and Presses

Think about it - a roll is a flip that is on the ground. Get better at it, and watch your tumbling soar!

Standing Back Tuck Progressions

These progressions are designed with adult bodies in mind.

The "C Shape" in Tumbling

Jake Stoeckicht from Rockford breaks down the "C" shape with tumbling. This is a way to teach backward tumbling in order to increase speed and overall power in tumbling. He goes over some of the drills that help to create that C shape in tumbling. It's great for advanced athletes to learn to increase power, but at the same time some of the exercises can be done by beginners or intermediate gymnasts to allow for faster learning of advanced tumbling skills.

advanced floor exercise

National Team Leg Plyos

These are crazy hard, but they will send your tumbling soaring if you do them regularly. Take it slow at first so you don't roll an ankle due to fatigue.

Front Layout Stations Interesting ways to get or improve a front layout without spotters or pits.

Improve Your Flipping and Twisting Prowess This set of videos contains drills from a clinic in Iceland by Tony Retrosi.

Floor endurance for routines

Check out Danell Leyva's workout for floor routine endurance.

in need of floor music?

Check out our Guide to Finding Floor Music!

I hope you found these floor exercise gymnastics workouts and tips helpful.

did you know there is a gymnastics camp just for adults?

We spend tons of time on floor exercise and TumblTrak at camp. We can also help fine-tune your floor choreography! Check out info. on our next camp.

Disclaimer: Adult gymnasts and coaches give advice and suggestions on this page. By reading and implementing the information, you assume all liability for injury. The advice given is for educational purposes only. Please check with your in-person coach and ensure that you have the proper pit, mats and/or spot available before trying any suggestions. If you don't agree to these terms, do not attempt anything that you see on this page.