Perform an aerial
Practice safe progressions toward an aerial (no-hand cartwheel) using soft mats, a trained spotter, and step-by-step drills to build strength and balance.
Step-by-step guide to perform an aerial (no-hand cartwheel)
HOW TO FLY A DRONE - Step by Step - Beginners Course
Step 1
Perform a 5-minute dynamic warm-up to raise your heart rate and wake up your legs.
Step 2
Hold a 30-second hamstring stretch on your right leg to loosen the back of your leg.
Step 3
Hold a 30-second hamstring stretch on your left leg to loosen the back of your leg.
Step 4
Hold a 30-second hip flexor stretch on each side to open your hips.
Step 5
Do 3 sets of 8 single-leg hops on your dominant leg to build takeoff power.
Step 6
Practice 5 controlled cartwheels on the soft mats focusing on straight legs and pointed toes.
Step 7
Practice 5 one-hand cartwheels with your spotter ready to steady your hips if needed.
Step 8
Run onto the wedge foam mat and perform 5 wedge-assisted cartwheels while your spotter supports your hips to help you feel the no-hand shape.
Step 9
Practice the aerial jackknife shape 5 times by kicking one leg forward and snapping the other through while your spotter supports your hips.
Step 10
Attempt 6 assisted no-hand aerials with your spotter giving hip-to-thigh support and aim to land on both feet each time.
Step 11
Share a short note or photo of your aerial progress and what you learned on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can I use instead of a wedge foam mat if I don't have one?
Use a folded crash mat, stacked yoga mats, or a firm mattress arranged as a slope and have your spotter stand ready to support hips during wedge-assisted cartwheels.
I'm losing balance during the assisted no-hand aerials—what should I check and fix?
Check that you completed the single-leg hops and cartwheel progressions, keep legs straight and pointed, practice the aerial jackknife snap, and ask your spotter to give steady hip-to-thigh support on each attempt.
How can I adapt the sequence for younger kids (5–7) or older beginners (12+)?
For 5–7 year olds reduce reps (2–3 hops, 3 cartwheels), add extra mat padding and closer hand spotting on one-hand cartwheels, while older beginners can keep full reps, increase assisted no-hand aerial attempts, and reduce spotter support gradually.
How can we extend or personalize the activity after mastering the assisted no-hand aerials?
Make it more challenging by videotaping attempts for form review, adding a run-to-aerial combo, increasing single-leg hop power sets, or creating a short routine and sharing progress photos or notes on DIY.org.
Watch videos on how to perform an aerial (no-hand cartwheel)
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Facts about tumbling and acrobatics for kids
🤸♀️ The aerial is often called a "no-hand cartwheel" and shows up in gymnastics, tricking, and dance moves.
🛡️ Coaches always recommend soft mats and a trained spotter when learning aerials to make practice much safer.
💪 Aerials rely more on leg power, hip rotation, and a quick 'snap' than on arm strength.
🧩 Teachers break the skill into drills like strong cartwheels, one-handed cartwheels, and assisted flips to build it step-by-step.
⏱️ Short, focused practice sessions help build balance and muscle memory faster than long, tired workouts.
How do you practice safe progressions toward an aerial (no-hand cartwheel)?
What materials and equipment do I need to practice an aerial safely?
What ages or skill levels is this progression suitable for?
What are safety tips, benefits, and variations for learning an aerial?
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