Free drill library · Gymnastics

At-home gymnastics drills for 7 to 10 year olds

This is a free sample week of at-home gymnastics training for 7 to 10 year olds: 3 of the 7 plans SSTracker has for this group, each 12 to 13 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of gymnastics for 7 to 10 year olds

Session 1

Tumbling & Vault at home 13 minutes

  1. Forward Roll on a Soft Mat · 4 min
    Chin tucked, round like a ball.
  2. Log Rolls and Egg Rolls · 5 min
    Strong, tight shape, roll as one piece.
  3. Animal Walks Course · 4 min
    Strong arms, quiet feet.

Session 2

Swing at home 13 minutes

  1. Floor Tap Swing Shapes · 4 min
    Hollow, arch, hollow, quick switch.
  2. Hollow Rocks · 5 min
    Banana shape, rock as one piece.
  3. Banana and Superman Rolls · 4 min
    Hold the shape while you turn.

Session 3

Tumbling: Traffic Light Start-and-Stop 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Traffic Light Start-and-Stop · 4 min
    Fast feet, soft stops. Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.
  3. Flamingo Stand Count · 4 min
    Eyes on one spot. Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 gymnastics plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Forward Roll on a Soft Mat

Ages 7 and up · 8 min

Roll forward smoothly in a tight tuck, the first tumbling skill every gymnast learns.

  1. Squat at the end of the mat with your hands flat in front of you.
  2. Tuck your chin to your chest so you can see your belly.
  3. Push with your legs and roll over the back of your shoulders, not your head.
  4. Come up to your feet with your arms forward. Do 8 rolls.

Coach's cue: Chin tucked, round like a ball.

Bring: soft mat

Safety: Do this on a soft mat with a clear space around you. Tuck your chin and stop if your neck hurts.

Log Rolls and Egg Rolls

Ages 7 and up · 6 min

Learn to stay tight while your body turns, which every twist and roll needs.

  1. Lie long on the mat with arms by your ears and roll sideways like a log.
  2. Keep your legs together and toes pointed the whole way.
  3. Then hug your knees in a tuck and roll side to side like an egg.
  4. Do 4 log rolls each way and 6 egg rolls.

Coach's cue: Strong, tight shape, roll as one piece.

Bring: soft mat

Safety: Do this on a soft mat with a clear space around you. Tuck your chin and stop if your neck hurts.

Animal Walks Course

Ages 7 and up · 8 min

Bear crawls, crab walks and frog hops build the arms and legs every tumbling skill uses.

  1. A parent sets a short path around cushions.
  2. Bear crawl the first side on hands and feet.
  3. Crab walk the next side, belly up.
  4. Frog hop the last side. Do 4 laps and try to beat your own time.

Coach's cue: Strong arms, quiet feet.

Bring: open floor, cushions

Safety: Keep the path clear of furniture edges. Land frog hops on two feet with soft knees.

Floor Tap Swing Shapes

Ages 7 and up · 8 min

Practice the hollow and arch shapes that drive every swing, lying on the floor.

  1. Lie on your back with arms by your ears in a hollow shape.
  2. Roll onto your belly and lift into a gentle arch.
  3. Switch between hollow and arch on a parent's count of 1 and 2.
  4. Do 3 sets of 10 switches.

Coach's cue: Hollow, arch, hollow, quick switch.

Bring: mat

Safety: Keep your lower back pressed down. Stop and rest if your back hurts. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.

Hollow Rocks

Ages 7 and up · 6 min

Rock in a hollow shape so your whole body moves as one, like a swing on the bar.

  1. Lie on your back with arms by your ears and legs straight.
  2. Lift your shoulders and feet a little off the floor.
  3. Rock gently from shoulders to hips without bending.
  4. Do 3 sets of 10 rocks.

Coach's cue: Banana shape, rock as one piece.

Bring: mat

Safety: Keep your lower back pressed down. Stop and rest if your back hurts.

Banana and Superman Rolls

Ages 7 and up · 6 min

Roll from hollow to arch while keeping your shape, the same control a swing needs.

  1. Lie on your back in a hollow banana.
  2. Roll over onto your belly and turn into a gentle superman arch.
  3. Keep your arms by your ears the whole time.
  4. Do 10 rolls each way.

Coach's cue: Hold the shape while you turn.

Bring: mat

Safety: Keep your lower back pressed down. Stop and rest if your back hurts.

Traffic Light Start-and-Stop

Ages 5 to 10 · 8 min

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

  1. Line up at one end of the yard; the caller stands at the other.
  2. On "green" run fast toward the caller.
  3. On "red" stop and freeze with soft knees.
  4. Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Flamingo Stand Count

Ages 5 to 10 · 5 min

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

  1. Stand on one foot, the other foot lifted near your knee.
  2. Hold your arms out to help.
  3. Count how long you can stay without touching down.
  4. Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Safety for ages 7 to 10

  • Plans for this age group use beginner drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: gymnastics

  • Mats under every landing; flips, bars, beam and vault only in a gym with a trained coach.
  • Low back pain, worse when bending backward, is never normal. Stop and tell a parent or coach.
  • Wrist pain is a stop sign: warm up wrists, and rest them if they hurt.
  • Stretch only as far as you can go on your own. Nobody pushes you down, and no oversplits.
  • No comments about a child's body, size or weight, from anyone.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 29 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Gymnastics: governing bodies, safety and development (9)
Youth athletic development and safety (20)

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