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Aerial Cartwheel Progressions: Floor Drill

Aerial Cartwheel Progressions is an advanced-level floor exercise drill that works on body alignment, bent knees and leg separation. Step-by-step progressions for the aerial (no-hand cartwheel) — from one-hand cartwheel to full aerial.

Quick facts

Event
Floor Exercise
Difficulty
advanced
Equipment
tape line, panel mat, mat, coach spot
Time per round
about 7 minutes
Muscles
Shoulders, Core, Hip Flexors, Quadriceps, Hamstrings, Calves

How to do Aerial Cartwheel Progressions

  1. One-Hand Cartwheels

    Perform one-hand cartwheels on the floor using the lead hand only. Drive the back leg up hard and keep the chest lifted. 10 reps.

    Cues: Kick the back leg hard · Chest up · Legs straight

  2. One-Hand Cartwheels on a Line

    Repeat the one-hand cartwheel on a tape line so hands and feet land on the line. 8 reps.

    Cues: Stay on the line · Lunge in, lunge out · Hips over hands

  3. Aerial Over a Panel Mat with Spot

    With a coach spotting at the hips, perform the aerial from a lunge off a raised panel mat. The extra height gives time to rotate. 8 reps.

    Cues: Strong lunge and chest drop · Drive the back leg up · Land on the line

  4. Aerial on Floor with Spot

    Perform the aerial on flat floor with the coach spotting. Only move to unspotted attempts when your coach says it is consistent. 5 reps.

    Cues: Tight body · Lead leg drives up · Land in a lunge

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “How to do an Aerial Cartwheel - Gold Medal Gymnastics Drills featuring Coach Amanda Borden” by Gymnastics Tips, on YouTube (opens in a new tab)

Common questions

What does Aerial Cartwheel Progressions help with?
Aerial Cartwheel Progressions targets body alignment, bent knees and leg separation. Step-by-step progressions for the aerial (no-hand cartwheel) — from one-hand cartwheel to full aerial.
What level is Aerial Cartwheel Progressions for?
Stickd rates Aerial Cartwheel Progressions as an advanced drill. It is part of the progression for Aerial (typically Level 6-7).

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