Mastering the Round Off Gymnastics: Your Complete Guide to Technique and Training

If you’re into flips, tumbles, and powerful landings, then it’s time to master one of the most important skills which is the round off gymnastics. This move may look a lot like a cartwheel at first, but it’s actually a game-changer for powering into bigger tricks like back handsprings and flips. 

In this guide, we’ll break down everything you need to know about round off gymnastics, how it works, the muscles it uses, to the drills and exercises that can help you nail it with confidence. Let’s check it out!

What Is a Round Off in Gymnastics? 

A round off is like a cartwheel in gymnastics but with a twist. Instead of finishing in a split-legged landing like a cartwheel. In this move, you’ll bring your feet together in mid-air and land with both feet at the same time, facing the direction you came from. 

It’s super useful because it builds power and momentum for the next move in a tumbling sequence. You’ll often see round offs at the start of a back handspring or a pass in floor routines. It’s quick, explosive, and looks awesome when done right!

How to Do a Round Off Step-by-Step

Want to learn how to do a round off like a pro? Don’t worry, it’s actually easier than it looks once you break it down into simple steps. A round off is like a cartwheel with extra power and a quick snap of the legs at the end. Here’s a step-by-step guide that’s easy to follow:

1. Body Shaping 

Before diving into a round off, you need to be familiar with basic body shapes in gymnastics. These include the hollow dish, lunge, and landing position. 

You should also be comfortable holding a handstand, since a round off passes through this shape quickly. These positions help your body stay tight and in control throughout the move. 

2. Going Into the Round Off 

A round off usually starts with a run to build momentum. Take long, strong strides to stretch out your entry. If you’re not running, you’ll need to jump forward into it to create that same forward drive. 

In both cases, the last step is your back foot steps first, then your front foot. This sets you up with the right rhythm and body position before takeoff. 

3. Foot Placement and Entry 

Foot placement plays a big role in keeping your round off straight and powerful. If your left foot is in front (left leg round off), it should land slightly to the right of the center line, while your right foot should land just to the left. 

This small cross-over gives your shoulders space to turn properly as you move into the next phase. 

4. Hand Placement 

Unlike a cartwheel, hand placement in a round off is more precise. You can try the T-shape (both hands side by side) or rotate both hands a half turn. 

Younger gymnasts often prefer the T-shape since it’s easier, while more advanced gymnasts might find they get more snap and power from turning both hands. Try both and see what works best for your body. 

5. Handstand Phase 

As your hands touch the floor, your body should pass through a handstand shape, even if only for a moment. 

Lead the movement with your shoulders, then bring your hips and legs over. Aim to snap your legs together at the top of the handstand. This tight, straight shape helps build control and prepares you for a strong snap down. 

6. Snap Down 

Now comes the exciting part! After reaching the handstand position, snap your legs and feet down quickly. This creates the momentum you need for a powerful finish. 

Keep your legs straight and toes pointed—the sharper the snap, the stronger your rebound. This movement is called the Courbette Action, and it’s key to a clean, explosive round off. 

7. Feet Contact with the Floor 

As your feet hit the floor, keep your body tight and controlled. This is when the rebound happens. If you’re just learning, you might just jump up at the end, but with time, you’ll learn to control where your feet land depending on the move that comes next. 

• For low-traveling moves like a back handspring or whip back: snap your feet under your body. 
• For upward moves like somersaults or jumps: land slightly earlier to create lift.

What Muscles Do You Use in a Round Off?

A round off might look quick and effortless, but behind that smooth move is a full-body workout in disguise! When you perform a round off gymnastics skill, you’re using a bunch of muscles all at once to stay balanced, powerful, and controlled. Let’s break it down:

A. Arms 

Your arms do more than just support your weight as they help you push off the floor at the right moment. This “block” gives you power for the rebound and sets you up for the next skill. So, strong shoulders and triceps are super important!

B. Legs 

From the very start, your legs are doing a lot of work. You use them to lunge forward, kick over, and snap down with force. Powerful quads, glutes, hamstrings and calves help you stay in control and generate speed. 

C. Core 

Your core (abs and lower back) keeps your body tight and stable through the entire move. A strong core helps you stay straight during the handstand phase and gives you a clean, snappy finish with a nice rebound.

Exercises to Master Your Round Off

Want to make your round off gymnastics clean, powerful, and smooth? The secret is simple: practice the right exercises. To help you out, these fun and easy exercises will sharpen your technique so you can round off like a pro.

1. Handstand Hold 

Builds strong arms and helps you get comfortable upside down. Practice against a wall to improve balance and prepare for the push-off in your round off. 

2. Lunges 

Mimics the step into your round off. Lunges strengthen your legs and improve balance and control during entry. Focus on form—don’t let your knee go past your toes! 

3. Goblet Squats 

A great way to build leg strength for powerful snap-downs. Hold a weight close to your chest, squat down with control, then push back up through your heels. 

4. Planks 

Tones your core and helps you hold a tight body position. Keep your body in a straight line, squeeze everything, and don’t forget to breathe!

Drills You Can Do to Improve Your Round Off

So, you’ve got the basics down and you’re building strength, but how do you actually make your round off cleaner, faster, and more powerful? That’s where drills come in! Here’s what you can do:

A. Mountain Climb Needle Kick 

This drill copies the motion at the start of a round off. Step forward, bend your front knee, and kick your back leg straight up. Try to get it as vertical as possible, then return to standing and repeat. 

B. Needle Kicks with Therabands 

Once you’re good at regular needle kicks, add a theraband for resistance. Tie it to your feet, kick your leg up while keeping both legs straight, and lean your chest down to touch the floor. This strengthens control and kick height. 

C. Handstand Snap-Down 

This drill works on the second half of your round off. Start in a handstand on a panel mat, then snap your legs down fast while pulling your chest up. It builds speed and a powerful finish. 

Ready to Give It a Go?

Learning the round off gymnastics skill is a big step in your gymnastics journey. So keep training, stay positive, and have fun with the process. The better your round off, the stronger your entire routine will be! 

At Rockstar Academy, our Gymnastics Program is designed to help children build strength, flexibility, coordination, and confidence in a fun and structured environment. 

As a leading Sports & Performing Arts Academy, we provide high-quality coaching and a progressive training system that prepares students not only for skill mastery but also for performance and competition. 

Students have the exciting opportunity to showcase their abilities through regular Gymnastics Testing and competitions like RockOlympics and Elite Championships, helping them track their progress and celebrate their achievements. Whether your child is a beginner or looking to level up, our program offers a supportive space to grow and shine. 

Ready to see what it’s all about? Book a free trial class today and let your child experience the Rockstar difference firsthand! 

FAQ

What is a round-off in gymnastics? 

It’s a cartwheel with a twist that ends with both feet landing together, used to build momentum. 

What is a round off handspring?

It’s a round-off followed immediately by a back handspring, often used in tumbling.