Mastering the Cartwheel: A Comprehensive Guide to Progression Skills

A cartwheel is more than just a fun trick; it's a foundational movement in gymnastics that cultivates kinesthetic awareness, flexibility, strength, and stability. While learning a cartwheel can present challenges, the following progressions cater to all ages and abilities, paving the way for successful execution.

Understanding the Basics

Before diving into the drills, let's define what constitutes a right and left cartwheel. A "right" cartwheel begins with the right leg forward and the right hand making initial contact with the ground. Conversely, a "left" cartwheel starts with the left leg forward and the left hand leading the way. It's important to note that a "right" cartwheel involves a left-twisting motion, where the left shoulder moves backward relative to the body.

Foundational Drills for Cartwheel Mastery

These drills will help mitigate common mistakes and teach the basic movement.

Drill 1: Straddle Jumps on a Panel Mat

This drill introduces the fundamental movements of a cartwheel and addresses common beginner errors.

Position a panel mat (or similar stable object) in your training area.
Stand in a straddle position at the end of the mat.
Place both hands on the panel mat.
Shift your weight from one foot to the other, maintaining hand contact.
As comfort increases, elevate the jump, transitioning through a straddled handstand position.
Throughout the exercise, keep your shoulders open and your head in a neutral position.

Drill 2: Cartwheel Over a Panel Mat

This drill provides visual cues for hand and foot placement.

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Start in a lunge position at the end of the panel mat, ensuring your movement line is perpendicular to the mat. The foot closest to the panel mat should be forward.
Execute a cartwheel over the panel mat. The elevated platform simplifies the motion.
Practice both right and left cartwheels. While one side may feel more natural, proficiency on both sides is crucial.

Refining Technique: Side and Lunge-to-Lunge Cartwheels

Side Cartwheel: Emphasizing Leg Power

Begin in a straddle stance with your hips and shoulders aligned with your intended travel direction.
Raise both arms overhead, turning your hands inward to form a diamond shape with your thumbs and index fingers. Slightly turn out your feet.
Initiate the cartwheel by bending your lead leg. As you reach for the floor, kick your trailing leg as your lead leg leaves the ground.
Avoid swinging or circling your trailing arm; instead, reach into the cartwheel. Generate power from your legs.
As the cartwheel concludes, push the floor away with your hands rather than lifting them off the floor. This distinction is crucial for developing a powerful and functional cartwheel.

Once the side cartwheel is consistent, practice a series of side cartwheels across the floor. Bend your knees and transition through a wide stance partial squat between each cartwheel to maximize turnover and speed. With competence, you'll be able to accelerate across the floor.

Lunge-to-Lunge Cartwheel: Developing Round-Off Readiness

Start in a forward lunge, positioning your hips and shoulders perpendicular to your intended travel direction.
Keep your arms by your ears with your shoulders fully open. Turn your hands inward as in the side cartwheel.
Kick into the cartwheel while reaching forward, ensuring your hands contact the floor one at a time.
Maintain a straight line between your wrists and your rear leg.
Finish in the opposite lunge from your starting position, facing the direction you came from, with your arms by your ears.

In the lunge-to-lunge cartwheel, both hands leave the ground simultaneously, aiding in the development of a proper round-off. Emphasize pushing the floor away rather than lifting your hands.

Advanced Variations for Skill Enhancement

One-Armed Cartwheel: Building Strength and Control

Only attempt one-armed cartwheels after mastering the side and lunge-to-lunge cartwheels on both sides. There are two variations:

Near-Arm Cartwheel: Uses the lead hand (e.g., a right near-arm cartwheel starts with the right leg forward, using only the right hand for contact).
Far-Arm Cartwheel: Uses the trailing hand (e.g., a right far-arm cartwheel starts with the right leg forward, using only the left hand for contact).

Practice both near-arm and far-arm cartwheels on both sides.

Lunge-to-Hollow Cartwheel: Preparing for Round-Offs

Initiate the cartwheel as a lunge-to-lunge cartwheel.
Near the end, bring your trailing leg down to meet your lead leg.
Finish in a hollow position with both feet slightly in front of you and your arms by your ears.
Walk backward out of the skill to prevent falling. This drill helps develop proper positioning for a round-off.

Cartwheel Block-Out: Generating Power

Perform a lunge-to-lunge cartwheel.
As your second hand contacts the floor, aggressively push your shoulders upward.
This action should lift your upper body off the floor before your first foot makes contact.

Round-Off: Combining Cartwheel and Handspring Elements

Initiate the movement like a lunge-to-lunge cartwheel.
At inversion, bring your legs together.
Block off the floor with both hands, landing in a tight hollow position facing the direction you came from.
Land with your feet well in front of your body, allowing the motion to drive you backward.
Falling backward at the end indicates a good round-off. A proper round-off includes the aggressive block described in the cartwheel block-out, propelling your upper body upward as your feet snap down.

Dive Cartwheel: Increasing Air Awareness

Set up panel mats or a cushioned barrier.
Execute cartwheels over the barrier, ensuring your feet leave the ground before your hands contact the floor.
Both hands should contact the floor simultaneously.
Generate lift by swinging your arms upward as you kick your rear leg.
As proficiency increases, you'll find yourself placing your hands on the floor just before your feet land.

Aerial Cartwheel: The No-Handed Challenge

An aerial cartwheel is a cartwheel performed without hand support.

Once you barely need to touch your hands during a dive cartwheel, an aerial cartwheel is within reach.
Set up a panel mat or raised platform with a soft landing mat at the end.
Practice aerial cartwheels off the platform to gain more air time.
An aggressive kick of your rear leg and a strong push off your lead leg are essential.
Good hip flexibility and fast legs are required to complete the motion.

A spotter can assist by standing so that the gymnast's back will be to the spotter during the aerial cartwheel. For example, during a left aerial cartwheel, the spotter will stand to the gymnast's left in their line of travel. As the gymnast performs the aerial, the spotter will place their right hand on the gymnast's left hip, then catch the gymnast's right hip with their left hand as the aerial completes.

Common Cartwheel Mistakes and How to Correct Them

Heels Contacting the Ground First: This results from excessive hip turnout, making it difficult to stand up. Ensure the toes are the first part of the foot to contact the floor, pointing toward your starting position. Use tape lines on the floor to guide foot and hand placement.
Lifting Hands Instead of Pushing: As your hands leave the floor, emphasize a distinct push through the shoulders and fingers. If you see a participant pull their elbows in, they are likely lifting their hands instead of pushing.
Kicking Around the Side: The kick should be straight over the top. Practice between two mats placed upright, approximately 8 inches apart.
Reaching Down by Closing the Shoulder Angle: Maintain an open shoulder angle throughout the cartwheel.

Additional Tips for Success

Master Hand Placement: Begin with feet shoulder-width apart, arms raised overhead. Place your dominant hand on the ground first, followed by the other, shoulder-width apart and slightly turned outwards. A cartwheel mat can be helpful, especially for young children.
Focus on the Lead Leg: The lead leg is crucial for generating momentum.
Follow Through with the Other Leg: As your lead leg kicks up, let your other leg follow, reaching for the sky.
Spotting: If you're nervous, have a coach or adult spot you.
Flexibility and Strength: Flexibility in the wrists, hips, and torso is important.
The Power of "Yet": A growth mindset can set you up for long-term success.
Practice: One of the keys to learning a perfect cartwheel is practice.

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