Week 1 Gymnastics Clinic Recap: Double Unders, Wall Walks, Handstand Walking

First gymnastics clinic this morning = done.

And I’m already fired up for the next three weeks.

What We Covered

This week’s focus: Double unders, wall walks, and handstand walking.

Movements that are most likely to show up in the Open and most people avoid practicing until it’s too late.

Double Unders: It’s About Rhythm, Not Speed

The most common mistake people make with double unders? Jumping too fast.

You need to find your rhythm.

Here’s what you can work on:

Singles to establish rhythm. Get comfortable with the bounce. Same height every time. Same cadence.

Single-single-double pattern. This helps you feel the difference between a single and a double without panicking.

Breathing. If you’re holding your breath, you’re going to gas out in 10 reps. Breathe.

Homework: 3 sets of 10 double unders every day this week. Focus on rhythm, not speed.

Wall Walks: Slow and Controlled

Wall walks aren’t about how fast you can get up the wall.

They’re about control. Shoulder stability. Not freaking out when you’re inverted.

What to focus on:

Hand placement. Hands shoulder-width apart. Fingers spread. Push through your palms, lock out your elbows.

Small steps. Don’t rush. Take small, controlled steps up the wall.

Breathing. (Yes, again.) If you’re holding your breath, you’re going to blow up halfway through the workout. Breatheeee.

Homework: 3 wall walks, 3 times this week. Focus on staying tight and controlled.

Handstand Walking: Start with Holds

If you can’t hold a handstand, you can’t walk in a handstand.

We started with:

Handstand holds against the wall. 20-30 seconds. Get comfortable being upside down.

Weight shifts. Shift your weight from one hand to the other while holding the handstand. This is the foundation of walking.

Small steps. Once you’re comfortable with weight shifts, take tiny steps. Like, TINY. An inch at a time.

Homework: Handstand holds every day. 3 sets of 20-30 seconds.

Progress Over Perfection

Not everyone left today with perfect double unders or a 50-foot handstand walk.

And that’s fine.

The point isn’t to master these skills in one hour. The point is to give you the tools to practice and improve over the next 3+ weeks.

Next Week: Toes-to-Bar and Handstand Push-Ups

Sunday, 8am, with Coach Alan.

If you’ve been putting off learning how to kip or scale HSPU properly, this is your chance.

Book a free intro here.