Gymnastics

 

Ever seen gymnasts vault over horses, twirl over the uneven bars, and triple back-hand spring their way across the floor? Do you have friends who can flip and do cartwheels better than they can walk? This program is NOT (just) for them! The Adult Gymnastics Program at Urban Evolution is great for people who have never tumbled or whose previous attempts at getting airborne have ended in a face plant as well as those who are looking to take their tumbling to the next level!

Adults (Ages 17 and up) who have never tried gymnastics, who were once gymnasts, or who want to challenge themselves will have a fun time learning proper progressions. You’ll improve your strength, flexibility, and body awareness, as well as master fundamental gymnastic skills. And if you’re also a talented gymnast, we’ll take you, too. We can keep you challenged!

Start with our Intro to Adult Gymnastics, then move right into our ongoing Adult Gymnastics classes!

Ages 17 and older are welcome to join.
Please note: Urban Evolution Facilities are not strictly gymnastics facilities, and adaptations are made to accommodate gymnastics apparatus requirements.

A note on dress code: it’s fine to wear shorts, but make sure they’re at least 6″ long, out of consideration for the instructors who will be spotting you and who do not want to get to know you that well.

Register now for one of the few classes of this sort in the Washington DC area!

Level 1

Tumbling

  • Forward roll
  • Backward roll
  • Stalling forward roll
  • Dive roll
  • “I’m a star” cartwheel
  • Rear facing cartwheel exit
  • Cartwheel step-in
  • Hurdle
  • Hurdle to cartwheel
  • Dive cartwheels
  • Round-off

Parallel Bars

  • Tuck Sit (p-bars or parallettes)
  • L-sit (p-bars or parallettes)
  • Pseudo planche hold (p-bars)
  • Traverses
  • Falling technique
  • Walk across
  • Straddle traverse
  • Hop traverse
  • Basic tap swing
  • Basic tap, shoulder shrug
  • Dips
  • Handstands on parallettes

Rings

  • Straight hang
  • Tuck hang
  • L-Hang
  • Support tuck sit
  • Support L-sit
  • Skin the cat/German hang
  • Inverted hang
  • Getting to support
  • Muscle-up
  • Basic swing
  • Back-uprise
  • Kip

Vault

  • Kick to handstand, fall straight to back on mat
  • Handstand pops
  • Dive Rolls (on stacked mats)
  • Full handsprings (on stacked mats)
  • Half-on (round-off)

Bars

  • Mounting: pull-over (with step)
  • Mounting: pull-over (from standing)
  • Support hold
  • Starting a swing
  • Basic tap swing
  • Dropping from a swing
  • Swing ½ turn (one hand)
  • Swing ½ turn (both hands)
  • Circle down
  • Casting
  • Back-hip-circle
  • Soul Circle
  • Dismount: underswing
  • Dismount: underswing ½ turn

Handstands

  • Frog stands
  • Headstands
  • Handstands (chest to wall)
  • Handstand (back to wall)

Level 2

Tumbling

  • Handstand forward rolls
  • Back extension rolls
  • Aerials
  • Standing back handspring
  • Standing back tuck
  • Standing front tuck

Parallel Bars

  • “L” hold
  • “V” hold
  • Tuck planche hold
  • Straddle planche hold
  • Hanging swing
  • Layaway to swing
  • Glide swing
  • Upper arm support swing
  • Swing to handstand
  • Forward Roll
  • Kip
  • Dismounts: Off to the side in back swing
  • Dismounts: Off to the side in front swing

Rings

  • Muscle-up
  • Back uprise
  • Kip
  • Roll
  • Front/Back Lever

Vault

  • Full handsprings (to ground)
  • Over horse w/ mini-tramp/springboard
  • Half-On (Round offs) (to ground)
  • Over horse w/ mini-tramp/springboard
  • Handspring half/Handspring full
  • Half-on Half-off/Half-on Full-off
  • Tsuk timers

Bar

  • Kip
  • Front hip circle/ Stride circle
  • Long arm pull over
  • Uprise
  • Clear hip
  • Cast to squat on
  • Cast to handstand
  • Fly away

Handstands

  • Handstand push-ups
  • Handstand pirouette
  • Press handstand

Level 3

Tumbling

  • Round-off back handspring
  • Round-off to two or more back handsprings
  • Round-off back handspring back-tuck
  • Round-off whip-back to back-tuck/layout
  • Front handspring to one or more bounders
  • Front-handspring front-tuck
  • Front Pike
  • Back Pike
  • Front Layout
  • Back Layout
  • Front/Back twisting

Parallel Bars

  • Tuck planche hold
  • Straddle planche hold
  • Straight body planche hold
  • Kip to swing handstand
  • Front uprise to swing hand
  • Back uprise to handstand
  • Handstand ½ pirouette
  • Handstand full pirouette
  • Moy to upper arm
  • Moy to support
  • Wendy dismount
  • Pike “L” press handstand
  • Straddle “L” press handstand
  • Swinging dips (to handstand if possible)

Rings

  • Dislocates
  • Inlocates
  • Bails from shoulder or handstand
  • Dismounts: Fly away
  • Dismounts: Front
  • Pike “L” press to handstand
  • Straddle “L” press to handstand
  • Tucj planche hold
  • Straddle planche hold
  • Straight planche hold
  • Cross
  • Inverted Cross
  • Maltese

Vault

  • Handspring half
  • Handspring full
  • Half-on half-off
  • Half-on full-off
  • Tsuk timers/Tsuk
  • Handspring front

Bar

  • Kip-cast to handstand
  • (Front giant grip) cast to handstand
  • Free Hip
  • Pirouette

Handstands

  • Handstand hold: 1 min.
  • Handstand half/full pirouette
  • Press handstand
  • Handstand walk for distance (ex. across floor and back)