8-Week Beginner Cheer Tumbling Lesson PlanThis 8-week program is designed for Level 1 beginner cheer tumbling students, focusing on fundamental skills: cartwheels, front rolls, back rolls, handstands, and bridges. Each week builds upon the previous, emphasizing proper technique, strength, and flexibility.
General Class Structure (Each Week)

• 10-15 minutes: Dynamic Warm-up & Flexibility
  
  • Light cardio (jumping jacks, high knees, butt kicks)
    
  • Dynamic stretches (arm circles, leg swings, torso twists)
    
  • Wrist and ankle warm-ups
    
• 30-40 minutes: Skill Focus & Drills
  
• 5-10 minutes: Conditioning & Strength
  
• 5-10 minutes: Static Cool-down & Flexibility
  
  • Static stretches (hamstring stretch, quad stretch, shoulder stretch)
    

Week 1: Foundations – Bridges & Front RollsFocus: Establishing flexibility, body control, and the basic mechanics of safe rolling.
Skill Focus:

• Bridge (Backbend): Understanding the shape, developing back flexibility and arm/leg strength.
  
• Front Roll (Tucked): Learning to roll safely and controlled.
  

Drills:

1. Bridge Drills:
   
   • Assisted Bridge Hold: Lie on your back, knees bent, feet flat. Place hands by ears, fingers pointing shoulders. Push up, lifting hips. Spotters can assist at hips/back. Hold for 5-10 seconds.
     
     • Search for: "Assisted bridge hold tumbling"
       
   • Wall Bridge: Stand facing a wall, hands on wall at shoulder height. Walk hands down the wall, bending back into a bridge shape, keeping arms straight. Walk back up.
     
     • Search for: "Wall bridge stretch"
       
   • Rocking Bridges: In a bridge position, gently rock back and forth to loosen the spine.
     
     • Search for: "Rocking bridge exercise"
       
2. Front Roll Drills:
   
   • Tuck & Roll (Seated): Sit with knees to chest, hands on shins. Round your back and gently roll onto your back, then roll forward, keeping tucked, to stand up.
     
     • Search for: "Seated tuck and roll drill"
       
   • Standing Tucked Roll (Spotter recommended): Start standing, feet together. Squat down, hands flat on floor, tuck chin to chest. Push off feet and roll over rounded back, keeping tucked. Stand up.
     
     • Search for: "Standing front roll drill"
       
   • Incline Front Roll: Use a wedge mat or a gentle incline. Start at the top, squat, and roll down the incline.
     
     • Search for: "Incline front roll progression"
       

Conditioning/Flexibility:

• Hollow body holds (for core strength)
  
• Superman holds (for back strength)
  
• Wrist stretches and strengthening exercises
  
• Deep back stretches (cat-cow, child's pose)
  

Week 2: Refining Rolls & Handstand PrepFocus: Improving control in rolls and introducing the foundational body shapes for handstands.
Skill Focus:

• Front Roll: Emphasis on straight body line at the start and controlled stand-up.
  
• Back Roll (Tucked): Introducing the backward rolling motion.
  
• Handstand Shape: Understanding the hollow body and straight arm positions.
  

Drills:

1. Front Roll Refinement:
   
   • Straight Line Front Roll: Place tape on the floor. Practice rolling directly along the tape.
     
     • Search for: "Front roll straight line drill"
       
   • Front Roll to Standing: Focus on finishing the roll quickly and cleanly to a standing position without using hands.
     
     • Search for: "Front roll to stand drill"
       
2. Back Roll Drills:
   
   • Candlestick Roll: Lie on your back, knees tucked. Push off the floor with hands (palms up by ears) and roll hips over head, ending in a straight body "candlestick" shape.
     
     • Search for: "Candlestick roll drill"
       
   • Tucked Back Roll: Start seated, tuck knees to chest. Roll onto back, then continue rolling over shoulders, pushing with hands by ears, to stand up (or end in a kneeling position initially).
     
     • Search for: "Tucked back roll drill"
       
3. Handstand Prep Drills:
   
   • Hollow Body Hold: Lie on back, lower back pressed into floor. Lift shoulders and legs slightly off the floor. Hold.
     
     • Search for: "Hollow body hold exercise"
       
   • Shoulder Shrugs (Active Shoulders): Practice shrugging shoulders up by ears, simulating the active shoulder position in a handstand. Can be done standing or in a push-up position.
     
     • Search for: "Active shoulders handstand prep"
       
   • Pike Ups (on floor): From a push-up position, walk feet towards hands, keeping legs and arms straight, lifting hips high into a pike. Focus on shoulder strength.
     
     • Search for: "Pike ups handstand drill"
       

Conditioning/Flexibility:

• Plank holds (front and side)
  
• Push-ups (on knees or toes)
  
• Shoulder stretches (arm across body, overhead tricep stretch)
  

Week 3: Handstand Basics & Cartwheel PrepFocus: Building strength and confidence for handstands, and introducing the lunge and hurdle step for cartwheels.
Skill Focus:

• Handstand (Wall Assisted): Getting comfortable inverted and holding a straight body.
  
• Lunge & Hurdle Step: Essential entry for the cartwheel.
  

Drills:

1. Handstand Drills:
   
   • Wall Handstand Holds (Facing Wall): Kick up to a handstand with chest facing the wall. Focus on pushing through shoulders and keeping a straight body. Hold for increasing durations (5-15 seconds).
     
     • Search for: "Wall handstand chest to wall"
       
   • Wall Handstand Holds (Back to Wall): Kick up to a handstand with back facing the wall. Less stable but helps find balance.
     
     • Search for: "Wall handstand back to wall"
       
   • Donkey Kicks: From hands and knees, push through hands and "kick" feet up slightly, aiming to tap heels together in the air. Focus on controlled lift.
     
     • Search for: "Donkey kicks handstand drill"
       
2. Cartwheel Prep Drills:
   
   • Lunge Position Practice: Practice perfect lunges – front knee bent at 90 degrees, back leg straight, hips square. Identify dominant leg.
     
     • Search for: "Lunge position tumbling"
       
   • Hurdle Step Practice: From a lunge, step forward with the back leg, swinging the arms up, preparing to place hands on the floor.
     
     • Search for: "Hurdle step cartwheel drill"
       
   • Airplane Arms: Practice the cartwheel arm motion – one arm reaching forward, other reaching up, then both sweeping down to the floor.
     
     • Search for: "Cartwheel airplane arms"
       

Conditioning/Flexibility:

• Tricep dips (using a mat or low box)
  
• Spider-Man planks (for core and hip flexibility)
  
• Calf raises (for leg strength)
  

Week 4: Cartwheel Introduction & Roll ProgressionFocus: Attempting the full cartwheel with proper hand placement and leg swing, and advancing roll variations.
Skill Focus:

• Cartwheel: Executing the full cartwheel motion.
  
• Back Roll (Straddle/Pike): Introducing leg variations for the back roll.
  

Drills:

1. Cartwheel Drills:
   
   • Cartwheel Hand Placement: Practice placing hands in a "T" shape on the floor.
     
     • Search for: "Cartwheel hand placement drill"
       
   • Cartwheel Over a Line/Cone: Place a line of tape or a small cone. Practice cartwheeling over it, ensuring hips lift over the obstacle.
     
     • Search for: "Cartwheel over line drill"
       
   • Cartwheel with Spot: Use a spotter to guide the hips and ensure the legs go over. Focus on reaching through the shoulders.
     
     • Search for: "Spotting a cartwheel"
       
   • Lunge, Hurdle, Cartwheel: Combine the entry steps with the full cartwheel motion.
     
2. Back Roll Drills:
   
   • Back Roll to Straddle/Pike: From the tucked back roll, open legs to a straddle or pike position as you roll over, pushing strongly with arms to land with straight legs.
     
     • Search for: "Back roll straddle progression"
       
     • Search for: "Back roll pike progression"
       
   • Back Extension Roll Prep (Beginner): From a back roll, as hips go over, try to push hard with arms and extend legs towards the ceiling, aiming for a handstand shape. Spotting is crucial.
     
     • Search for: "Back extension roll prep"
       

Conditioning/Flexibility:

• Core twists (Russian twists)
  
• Leg lifts (lying on back, lifting straight legs)
  
• Hamstring flexibility (seated forward fold, standing hamstring stretch)
  

Week 5: Cartwheel Refinement & Handstand EnduranceFocus: Cleaning up cartwheel technique and increasing the duration and stability of handstands.
Skill Focus:

• Clean Cartwheel: Straight arms, pointed toes, controlled landing.
  
• Handstand Balance: Holding the handstand with less reliance on the wall.
  

Drills:

1. Cartwheel Drills:
   
   • Cartwheel Left and Right: Practice the cartwheel leading with both the dominant and non-dominant side for versatility.
     
   • One-Hand Cartwheel Prep: Practice the cartwheel motion, but briefly lift one hand off the ground as you pass through the inverted position (requires good core).
     
     • Search for: "One hand cartwheel drill"
       
   • Cartwheel to Lunge Finish: Focus on landing the cartwheel cleanly in a lunge position with chest up.
     
     • Search for: "Cartwheel to lunge finish"
       
2. Handstand Drills:
   
   • Handstand Rocking (Off Wall): In a wall handstand, gently lift one foot then the other off the wall, trying to find balance.
     
     • Search for: "Handstand wall rocking"
       
   • Spotter-Assisted Handstand Holds: Work with a spotter to hold longer, unassisted handstands. Focus on maintaining hollow body.
     
     • Search for: "Spotting a handstand"
       
   • Handstand Forward Roll: Kick up to a handstand (wall or spotter). When losing balance, tuck chin and push off shoulders to fall into a controlled front roll.
     
     • Search for: "Handstand forward roll drill"
       

Conditioning/Flexibility:

• L-sits (seated, pushing hands into floor to lift hips/legs)
  
• Triceps extensions (using light weights or resistance bands)
  
• Deep hip flexor stretches (kneeling lunge stretch)
  

Week 6: Linking Skills & Back Roll RefinementFocus: Beginning to connect skills and perfecting the back roll for smoother execution.
Skill Focus:

• Cartwheel Connections: Moving from a cartwheel directly into another position.
  
• Back Roll to Push-up/Standing: More advanced back roll finishes.
  

Drills:

1. Cartwheel Linking Drills:
   
   • Cartwheel to a Designated Spot: Practice cartwheeling and landing precisely on a marked spot.
     
   • Cartwheel to Lunge, Hold: Execute a cartwheel and stick the lunge landing for 3 seconds.
     
   • Cartwheel Rebound: Immediately after landing a cartwheel, rebound into a small jump or arm circle, preparing for the next motion.
     
     • Search for: "Cartwheel rebound drill"
       
2. Back Roll Refinement:
   
   • Back Roll to Push-up Position: After rolling over, use arm strength to push directly into a push-up position.
     
     • Search for: "Back roll to push up drill"
       
   • Back Extension Roll Progression: Continue working on the back extension roll prep, focusing on the strong push from hands to lift hips and extend legs. Use a wedge mat if available.
     
     • Search for: "Back extension roll wedge drill"
       

Conditioning/Flexibility:

• Bridge walks (walking hands and feet closer in a bridge)
  
• Handstand shoulder taps (in wall handstand, tap opposite shoulder)
  
• Straddle stretch (seated, legs wide apart, reach forward)
  

Week 7: Skill Combination & Strength BuildingFocus: Combining multiple learned skills fluidly and increasing overall tumbling-specific strength.
Skill Focus:

• Front Roll to Handstand Prep: Combining a roll with an inverted skill.
  
• Cartwheel to Bridge Prep: Linking a dynamic skill to a flexibility skill.
  

Drills:

1. Combination Drills:
   
   • Front Roll to Handstand Kick-up: After a controlled front roll, immediately transition into a handstand kick-up (wall-assisted or with spot).
     
     • Search for: "Front roll to handstand drill"
       
   • Cartwheel to Bridge (Assisted): From a cartwheel landing, push into a bridge position (spotter assisting the back if needed).
     
     • Search for: "Cartwheel to bridge transition"
       
   • Back Roll to Handstand Fall: Execute a back roll, pushing strongly to handstand, and then allow a controlled fall to feet or a front roll.
     
     • Search for: "Back roll handstand fall"
       
2. Strength Building Drills:
   
   • Bear Crawls: Moving on hands and feet, keeping hips low, forwards and backwards.
     
   • Crab Walks: Moving on hands and feet, facing upwards, forwards and backwards.
     
   • Partner Drills: Partner wheelbarrow walks (builds arm and core strength for partner).
     
     • Search for: "Tumbling partner wheelbarrow"
       

Conditioning/Flexibility:

• Inverted planks (on forearms, facing up)
  
• Shoulder mobility exercises (using a stick or resistance band)
  
• Pike stretch (seated, legs straight, reach for toes)
  

Week 8: Review, Refinement & ShowcaseFocus: Polishing all learned skills, ensuring proper technique, and practicing fluidity in combinations.
Skill Focus:

• Clean Execution: Performing all skills (cartwheel, front roll, back roll, handstand, bridge) with confidence and correct form.
  
• Mini-Combinations: Linking 2-3 skills together smoothly.
  

Drills:

1. Review & Refinement:
   
   • Skill Circuit: Set up stations for each skill (bridge holds, front rolls, back rolls, handstand kicks, cartwheels). Students rotate through.
     
   • Self-Correction Drills: Encourage students to identify and correct small errors in their own technique. Use video recording if possible for self-analysis.
     
   • Consistency Challenge: Perform 5 perfect cartwheels in a row. Perform 3 clean front rolls.
     
2. Combination Practice:
   
   • Cartwheel, Front Roll, Stand Up: Execute the sequence smoothly.
     
   • Handstand, Forward Roll, Stand Up: Focus on control and transition.
     
   • Back Roll, Bridge Hold: Perform the back roll and push directly into a strong bridge.
     
3. "Showcase" or Practice Routine:
   
   • Have students put together a short sequence (e.g., Lunge - Cartwheel - Front Roll - Stand Up - Bridge). This helps build confidence and performance skills. Focus on effort and improvement, not perfection.
     

Conditioning/Flexibility:

• Full body cool-down stretches
  
• Review all key static stretches, holding each for 20-30 seconds.
  

Remember to emphasize safety, proper warm-ups, and cool-downs in every class. Always have trained spotters for any inverted or new skills. Consistent practice and positive reinforcement are key to success for beginner tumblers!