Six-Position Gymnastics Activation Chain

An activation sequence built on the basic shapes that show up in almost every gymnastics skill: log roll, tuck, hollow, arch, plank and jump landing. It wakes up core control and teaches students to keep the body tight before rolling or jumping.

How to play

1. In lines of mats: log roll with a rigid body on the way out and bear crawl on the way back (2 min).
2. Tuck rocks: 8 rocks on a rounded back with the chin to the chest, trying to stand up without using the hands (2 min).
3. Hold each shape for 15 seconds: hollow, arch, front plank and side plank on each side (2 min).
4. Crab walk, then turn into a bear position without lifting the hands off the floor (1 min).
5. Vertical jumps with soft landings: 3 straight, 3 tuck and 3 easy pike jumps (2 min).

Rules

• In tuck rocks, the head never hits the mat: keep the chin tucked to the chest.
• Each line waits until the mat is clear before starting.
• Every jump landing is done with bent knees tracking over the toes.
• If a shape cannot be held with good back position, shorten the hold.

Variations

Adaptations

• Higher body weight: replace jumps with calf raises and knee bends, and cut tuck rocks to 4.
• Hearing impairment: the teacher shows a card with each shape and uses a hand signal to switch.
• Knee injury: does the floor shapes and swaps the crawl and jumps for glute bridges.

Learning goals

• Activate the core muscles before gymnastics skills.
• Master the basic body shapes of gymnastics.
• Practice safe, stable jump landings.

Equipment for a class of 25

• mats: 12

Teacher tip

With 12 mats in four lines of three, the whole class works at once without long waits. Use the same words (hollow, arch, tuck) you will use later in the main part.

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