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Learn MoreGymnastics — Assistance Exercises To Learn Acrobatics
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Gymnastics — Assistance Exercises To Learn Acrobatics
Master Key Assistance Exercises for Tricking, Martial Arts Acrobatics, Gymnastics, Parkour & Handstands – Boost Strength
Created byInauen Thomas
Last updated 3/2025
English
What you'll learn
- Enhance your gymnastics and acrobatics with unique exercises to support progressions.
- Use targeted drills to fix weak points and accelerate skill development.
- Boost strength, flexibility, and acrobatic skills all at once.
- Break through barriers and master the moves you’ve always wanted.
- Get super fit while expanding your skills in a fun, effective way.
- Explore creative movement and discover new ways to master gymnastics.
Explore related topics
Course content
11 sections • 96 lectures • 3h 27m total length
- Welcome to this Special Course about Assistance Exercises0:15
Welcome to this special course about assistance exercises to learn acrobatics.
- Course Introduction1:36
This is a brief introduction to what awaits you in this course. Have fun and lots of success with this program!
- Course Structure1:43
A short overview about the course structure and contents.
- Tomtricks Curriculum & Overview0:13
In this lecture, you'll learn the entire Tomtricks curriculum so you know where you stand and what to expect. You can download an overview of all the tricks you can learn in my courses.
Have fun!
- What Other Students Say About Tomtricks0:50
In this short video you meet some fellow students. They tell about their experience and achievements and how you can do the same!
- Are You Ready?0:25
Short trailer to inspire & motivate you!
- About Me4:00
Just a little something about me and what I do!
- Become A Patreon0:08
- Handstand | Progressions8:03
In this lecture you find all the progressions of the Handstand in one video.
- Handstand | Common Problems1:32
An overview about the most common problems of this move.
- AE 1 | Wrist Back And Forth (Step 1-3)1:08
Assistance Exercise for Step 1-3
10-12 REPS | 2-3 SETS
It is essential to keep the wrists healthy but often times they are neglected. It totally normal then apparently when it comes to mobility or strength training we don`t think of the wrists at first. Usually when people start practicing Handstand and encounter pain they getting worried about their wrists. These exercises help you to get and maintain a good mobility and strength in your wrists which can endure Handstands or other "wrist-heavy" moves like for example Backhandspring, Roundoff or Touch Down Raiz.
- AE 2 | Wrist Circles (Step 1-3)1:24
Assistance Exercise for Step 1-3
10-12 REPS | 2-3 SETS
It is essential to keep the wrists healthy but often times they are neglected. It totally normal then apparently when it comes to mobility or strength training we don`t think of the wrists at first. Usually when people start practicing Handstand and encounter pain they getting worried about their wrists. These exercises help you to get and maintain a good mobility and strength in your wrists which can endure Handstands or other "wrist-heavy" moves like for example Backhandspring, Roundoff or Touch Down Raiz.
- AE 3 | Wrist Reverse (Step 1-3)1:25
Assistance Exercise for Step 1-3
10-12 REPS | 2-3 SETS
It is essential to keep the wrists healthy but often times they are neglected. It totally normal then apparently when it comes to mobility or strength training we don`t think of the wrists at first. Usually when people start practicing Handstand and encounter pain they getting worried about their wrists. These exercises help you to get and maintain a good mobility and strength in your wrists which can endure Handstands or other "wrist-heavy" moves like for example Backhandspring, Roundoff or Touch Down Raiz.
- AE 4 | Shoulder Opener Wall 2 Arms (Step 2-3)1:08
Assistance Exercise for Step 2-3
30 SEC | 2-3 SETS
Lack of mobility in shoulders can make it very difficult to practice the handstand. It prevents you from creating a straight line and stacking all body parts on top of your hands and requires a lot more strength. This on the other hand can cause an overload to some parts (often shoulders itself and wrists). These exercises help you to specifically target lack of mobility in shoulders and help you to open them up.
- AE 5 | Shoulder Opener Wall 1 Arm (Step 2-3)0:56
Assistance Exercise for Step 2-3
30 SEC | 2-3 SETS
Lack of mobility in shoulders can make it very difficult to practice the handstand. It prevents you from creating a straight line and stacking all body parts on top of your hands and requires a lot more strength. This on the other hand can cause an overload to some parts (often shoulders itself and wrists). These exercises help you to specifically target lack of mobility in shoulders and help you to open them up.
- AE 6 | Lat Opener Standing (Step 2-3)1:14
Assistance Exercise for Step 2-3
10-12 REPS | 2-3 SETS
Lack of mobility in shoulders can make it very difficult to practice the handstand. It prevents you from creating a straight line and stacking all body parts on top of your hands and requires a lot more strength. This on the other hand can cause an overload to some parts (often shoulders itself and wrists). These exercises help you to specifically target lack of mobility in shoulders and help you to open them up.
- AE 7 | Downward Dog (Step 2-3)1:18
Assistance Exercise for Step 2-3
6-8 REPS | 2-3 SETS
Lack of mobility in shoulders can make it very difficult to practice the handstand. It prevents you from creating a straight line and stacking all body parts on top of your hands and requires a lot more strength. This on the other hand can cause an overload to some parts (often shoulders itself and wrists). These exercises help you to specifically target lack of mobility in shoulders and help you to open them up.
- AE 8 | Headstand (Step 1-3)1:12
Assistance Exercise for Step 2-3
10-30 SEC | 2-3 SETS
The balancing aspect is another tricky element in Handstands. You need to develop a good feeling of how to stack your shoulder on top of your wrists, your hips on top of your shoulders and your legs centrally over your hips. This all needs to be in line to be able to balance. At the beginning it is difficult to feel this right away and if you just try the Handstand freely it won`t allow you to stay in this position long enough to really get a feeling for it. These exercises are easier to balance but require the same principles so you can transfer this to the free standing Handstand later on.
- AE 9 | Elbow Headstand (Step 1-3)1:38
Assistance Exercise for Step 2-3
10-30 SEC | 2-3 SETS
The balancing aspect is another tricky element in Handstands. You need to develop a good feeling of how to stack your shoulder on top of your wrists, your hips on top of your shoulders and your legs centrally over your hips. This all needs to be in line to be able to balance. At the beginning it is difficult to feel this right away and if you just try the Handstand freely it won`t allow you to stay in this position long enough to really get a feeling for it. These exercises are easier to balance but require the same principles so you can transfer this to the free standing Handstand later on.
- Butterfly Kick | Progressions7:25
In this lecture you find all the progressions of the Butterfly Kick in one video.
- Butterfly Kick | Common Problems0:29
An overview about the most common problems of this move.
- AE 1 | One Leg Raises With Support (Step 2)1:10
Assistance Exercise for Step 2
10 REPS | 2-3 SETS
A common issue with the Butterfly Kick is how to become horizontal in the air. And one of the keys for that is the leg motion. The rear legs needs to get fairly high up before we even jump and leave the ground. These exercises help you to get a feeling for this motion and at the same time gain strength and explosiveness for kicking up.
- AE 2 | One Leg Raises Without Support (Step 2)0:55
Assistance Exercise for Step 2
10 REPS | 2-3 SETS
A common issue with the Butterfly Kick is how to become horizontal in the air. And one of the keys for that is the leg motion. The rear legs needs to get fairly high up before we even jump and leave the ground. These exercises help you to get a feeling for this motion and at the same time gain strength and explosiveness for kicking up.
- AE 3 | Supported Static Leg Swing (Step 3)1:27
Assistance Exercise for Step 3
10 REPS | 2-3 SETS
A common issue with the Butterfly Kick is how to become horizontal in the air. And one of the keys for that is the leg motion. The rear legs needs to get fairly high up before we even jump and leave the ground. These exercises help you to get a feeling for this motion and at the same time gain strength and explosiveness for kicking up.
- AE 4 | Supported Dynamic Leg Swing (Step 4)0:56
Assistance Exercise for Step 4
10 REPS | 2-3 SETS
A common issue with the Butterfly Kick is how to become horizontal in the air. And one of the keys for that is the leg motion. The rear legs needs to get fairly high up before we even jump and leave the ground. These exercises help you to get a feeling for this motion and at the same time gain strength and explosiveness for kicking up.
- Aerial | Progressions6:58
In this lecture you find all the progressions of the Aerial in one video.
- Aerial | Common Problems1:06
An overview about the most common problems of this move.
- AE 1 | Torso Down And Leg Up (Step 2-3)1:54
Assistance Exercise for Step 2-3
10 REPS | 2-3 SETS
A common issue with the Side Aerial is the dropping motion of the torso and at the same time kicking that rear leg up. It is not easy to coordinate that properly and the tendency is that we don`t really go low and create something between B-Kick & Aerial. These exercises help you to feel how low you need to drop your torso and also how and in which direction to kick your leg up and over. Ideally you want to let your upper body and your legs at the same time and when the torso drops your rear leg automatically goes up.
- AE 2 | Supported Static Leg Swing (Step 3)1:29
Assistance Exercise for Step 3
10 REPS | 2-3 SETS
A common issue with the Side Aerial is the dropping motion of the torso and at the same time kicking that rear leg up. It is not easy to coordinate that properly and the tendency is that we don`t really go low and create something between B-Kick & Aerial. These exercises help you to feel how low you need to drop your torso and also how and in which direction to kick your leg up and over. Ideally you want to let your upper body and your legs at the same time and when the torso drops your rear leg automatically goes up.
- AE 3 | Supported Dynamic Leg Swing (Step 4)1:17
Assistance Exercise for Step 4
10 REPS | 2-3 SETS
A common issue with the Side Aerial is the dropping motion of the torso and at the same time kicking that rear leg up. It is not easy to coordinate that properly and the tendency is that we don`t really go low and create something between B-Kick & Aerial. These exercises help you to feel how low you need to drop your torso and also how and in which direction to kick your leg up and over. Ideally you want to let your upper body and your legs at the same time and when the torso drops your rear leg automatically goes up.
- AE 4 | Vertical Transformer (Step 5-6)3:34
Assistance Exercise for Step 5-6
10 REPS | 2-3 SETS
Do these if your Aerial is too horizontal and looks like B-Kick! Another common issue with the Side To Side Aerial is that it often looks more like a B-Kick than an Aerial. Regardless how hard we try the shape doesn`t change. Often times the problem lies in the head positioning and the direction we look at because the head motion leads the motion of the rest of the body. These exercises will help you fix that problem by changing the way you move your head. Please note that for this exercises I recommend that you already are able to land the Aerial solid. Other than that please have fun with these drills!
- Kip Up | Progressions4:07
In this lecture you find all the progressions of the Kip Up in one video.
- Kip Up | Common Problems1:47
An overview about the most common problems of this move.
- AE1 | Floor Bridge (Step 1-4)0:53
Assistance Exercise for Step 1-4
10 REPS | 2-3 SETS
These exercises are great if you feel a lack of stability, strength, mobility or coordination. Doing them activates the muscles of your posterior chain. They prepare your body well for the Kip Up motion. - AE 2 | Floor Bridge With Gym Ball (Step 1-4)0:47
Assistance Exercise for Step 1-4
10 REPS | 2-3 SETS
These exercises are great if you feel a lack of stability, strength, mobility or coordination. Doing them activates the muscles of your posterior chain. They prepare your body well for the Kip Up motion.
- AE3 | Superman (Step 1-4)0:41
Assistance Exercise for Step 1-4
10 REPS | 2-3 SETS
These exercises are great if you feel a lack of stability, strength, mobility or coordination. Doing them activates the muscles of your posterior chain. They prepare your body well for the Kip Up motion.
- AE 4 | Shoulder Stand Bridge With Support (Step 1-4)1:17
Assistance Exercise for Step 1-4
4-6 REPS | 2-3 SETS
The motion of the legs and hips is essential for landing a Kip Up. They need to travel into the right direction with the right angle to guide you on your feet. Important is that legs & hips work together as one and these exercises will help you with that. So in case you feel like your legs and hips are doing separate things these exercises are for you!
- AE 5 | Shoulder Stand Bridge Without Support (Step 1-4)0:45
Assistance Exercise for Step 1-4
4-6 REPS | 2-3 SETS
The motion of the legs and hips is essential for landing a Kip Up. They need to travel into the right direction with the right angle to guide you on your feet. Important is that legs & hips work together as one and these exercises will help you with that. So in case you feel like your legs and hips are doing separate things these exercises are for you!
- AE 6 | Kick Legs To Floor Bridge Slow (Step 1-4)1:04
Assistance Exercise for Step 1-4
10 REPS | 2-3 SETS
The motion of the legs and hips is essential for landing a Kip Up. They need to travel into the right direction with the right angle to guide you on your feet. Important is that legs & hips work together as one and these exercises will help you with that. So in case you feel like your legs and hips are doing separate things these exercises are for you!
- AE 7 | Kip Up Bridge With Gym Ball (Step 1-4)0:43
Assistance Exercise for Step 1-4
10 REPS | 2-3 SETS
Arching and extending your back is one of the keys to achieve the Kip Up. Because the motion starts on the ground you need to gain as much extension and height as possible to give you air time to actually land on the feet again. Often the problem is that we are not used to this arching motion at all because apparently we never use this movement in daily life. So the first thing we need to do is to give our body the experience of how it actually feels and then support it until you have the strength and mobility to do it yourself. Do these exercises if you struggle with this problem.
- AE 8 | Kick Legs To Floor Bridge Fast (Step 4-7)0:59
Assistance Exercise for Step 4-7
4-6 REPS | 2-3 SETS
The motion of the legs and hips is essential for landing a Kip Up. They need to travel into the right direction with the right angle to guide you on your feet. Important is that legs & hips work together as one and these exercises will help you with that. So in case you feel like your legs and hips are doing separate things these exercises are for you!
- AE 9 | Full Bridge (Step 4-9)0:43
Assistance Exercise for Step 4-9
5 REPS | 1-2 SETS
Arching and extending your back is one of the keys to achieve the Kip Up. Because the motion starts on the ground you need to gain as much extension and height as possible to give you air time to actually land on the feet again. Often the problem is that we are not used to this arching motion at all because apparently we never use this movement in daily life. So the first thing we need to do is to give our body the experience of how it actually feels and then support it until you have the strength and mobility to do it yourself. Do these exercises if you struggle with this problem.
- AE 10 | Rolling Into A Squat Position (Step 7-9)1:06
Assistance Exercise for Step 7-9
8 REPS | 2-3 SETS
The landing can be a little tricky in the Kip Up. Usually we place the feet too narrow in the beginning which makes it harder to land. In the beginning it is easier to keep the feet a bit further apart to make the landing easier. These exercises help you to develop a feeling for the landing position so that you can after apply it in the real motion.
- AE 11 | Baby Kips (Step 7-9)3:12
Assistance Exercise for Step 7-9
5 REPS | 2-3 SETS
The landing can be a little tricky in the Kip Up. Usually we place the feet too narrow in the beginning which makes it harder to land. In the beginning it is easier to keep the feet a bit further apart to make the landing easier. These exercises help you to develop a feeling for the landing position so that you can after apply it in the real motion.
- Fronthandspring | Progressions5:47
In this lecture you find all the progressions of the Fronthandspring in one video.
- Frontheadspring | Progressions5:08
In this lecture you find all the progressions of the Frontheadspring in one video.
- Frontheadspring & Fronthandspring | Common Problems2:18
An overview about the most common problems of this move.
- AE 1 | The Frog (Step 2-3)1:20
Assistance Exercise for Step 2-3
10 REPS | 2-3 SETS
In an ideal Fronthandspring the arms should be almost fully extended and only absorbing a bit in the elbows. However in the beginning this is difficult and bending more is totally fine. But often we lack strength in the moment when we place the hands on the ground to push off into the handspring. This lack of strength causes a small collapse which prevents the momentum to continue. So we want to develop a solid base when pushing off the hands as well as getting familiar with this position. If you have exactly this struggle then please do the following exercises.
- AE 2 | Arms Straight Wall Drill (Step 2-4)3:47
Assistance Exercise for Step 2-4
6-8 REPS | 1-2 SETS
The more we extend our arms when entering the Fronthandspring the higher we are able to go. An issue that often occurs is that we try to bend your arms in order to push off the ground by using the strength of your arms and shoulders. But by bending the arms to much we actually weaken our posture and we tend to collapse and limit the height to a minimum. Ideally you want to generate the majority of momentum with the legs and only a little bit push from your elbows. These exercises will help you to keep your arms straight even though you hit the ground from the run-up!
- AE 3 | Arms Straight Floor Drill (Step 2-4)2:46
Assistance Exercise for Step 2-4
6-8 REPS | 1-2 SETS
The more we extend our arms when entering the Fronthandspring the higher we are able to go. An issue that often occurs is that we try to bend your arms in order to push off the ground by using the strength of your arms and shoulders. But by bending the arms to much we actually weaken our posture and we tend to collapse and limit the height to a minimum. Ideally you want to generate the majority of momentum with the legs and only a little bit push from your elbows. These exercises will help you to keep your arms straight even though you hit the ground from the run-up!
- AE 4 | Reverse Leg Kicks With Gym Ball (Step 5-6)0:48
Assistance Exercise for Step 5-6
10 REPS | 2-3 SETS
To land on your feet again the legs need to complete a half circle and for this we need to speed them up. If you have trouble getting the right feeling for it or can`t yet generate explosive power with your legs then these exercises will teach you how to do it correctly.
- AE 5 | Head Position Drill (Step 9-11)2:09
Assistance Exercise for Step 9-11
10 REPS | 2-3 SETS
The positioning of the head is crucial to a Fronthandspring. Holding it the wrong way can really prevent from flipping the right way. This causes short and low landings and we give a way a lot of potential. These exercises will help you to improve your setup, correct your arm position and correct your head position in order to make the flipping motion much more efficient!
- AE 6 | Standing Back Arch And Forward (Step 9-11)0:48
Assistance Exercise for Step 9-11
10 REPS | 1-2 SETS
Kicking the legs over is one part but the upper body needs to be strong enough to follow the motion. If it doesn`t follow the legs they will land way before the torso and usually it results in landing short and falling backwards on our butt or back. This means that the upper body wasn`t able to catch up due to lack of strength and tension. If you have this problem then these exercises help you do develop exactly the required strength and body tension.
- AE 7 | Standing Back Arch And Forward Explosive (Step 9-11)0:56
Assistance Exercise for Step 9-11
10 REPS | 1-2 SETS
Kicking the legs over is one part but the upper body needs to be strong enough to follow the motion. If it doesn`t follow the legs they will land way before the torso and usually it results in landing short and falling backwards on our butt or back. This means that the upper body wasn`t able to catch up due to lack of strength and tension. If you have this problem then these exercises help you do develop exactly the required strength and body tension.
- Macaco | Progressions6:41
In this lecture you find all the progressions of the Macaco in one video.
- Macaco | Common Problems2:41
An overview about the most common problems of this move.
- AE 1 | Sideplank Switches (Step 1-2)1:22
Assistance Exercise for Step 1-2
10 REPS | 1-2 SETS
In a Macaco the you have a lot of weight on your shoulders. Especially when we lift one arm and start arching backwards the weight on the supporting arm & shoulder increases tremendously. Often we are not used to this high load. It prevents us from learning the actual motion because we are always afraid about the shoulder. And in worst case it can even cause too much stress on the shoulder and can result in shoulder pain. So feeling confident about having weight on the shoulder is crucial and these exercises help you to get strong shoulders specifically for the Macaco motion.
- AE 2 | Seated One Hand Holds (Step 1-2)1:23
Assistance Exercise for Step 1-2
10 REPS | 1-2 SETS
In a Macaco the you have a lot of weight on your shoulders. Especially when we lift one arm and start arching backwards the weight on the supporting arm & shoulder increases tremendously. Often we are not used to this high load. It prevents us from learning the actual motion because we are always afraid about the shoulder. And in worst case it can even cause too much stress on the shoulder and can result in shoulder pain. So feeling confident about having weight on the shoulder is crucial and these exercises help you to get strong shoulders specifically for the Macaco motion.
- AE 3 | Seated One Arm Push Up (Step 1-2)1:02
Assistance Exercise for Step 1-2
5 REPS | 1-2 SETS
In a Macaco the you have a lot of weight on your shoulders. Especially when we lift one arm and start arching backwards the weight on the supporting arm & shoulder increases tremendously. Often we are not used to this high load. It prevents us from learning the actual motion because we are always afraid about the shoulder. And in worst case it can even cause too much stress on the shoulder and can result in shoulder pain. So feeling confident about having weight on the shoulder is crucial and these exercises help you to get strong shoulders specifically for the Macaco motion.
- AE 4 | The Cobra Exercise (Step 2-3)1:03
Assistance Exercise for Step 2-3
10 REPS | 2-3 SETS
These exercises are great if you feel a lack of stability, strength, mobility or coordination. Often when your body lacks strength in a certain position it doesn`t allows us to move over his usual range of motion - which is only good and to protect the body from injury. This means that when we work on increasing strength and stability for a certain range of motion the body will memorise it as "safe" and respond with increased mobility and wider range of motion. And this on the other hand gives you much more option to move in different ways which on the other hand increases your coordination again. A positive circle!
- AE 5 | Macaco Bounce Exercise With Gym Ball (Step 5)1:27
Assistance Exercise for Step 5
10 REPS | 2-3 SETS
Bringing the hips up and getting them over is key part of the Macaco. This enables you to generate air time and height which helps you to travel straight over your head. But it is hard to train because in addition to a lack of strength we also have the fear of traveling backwards. So often times it is a mixture between lack of explosive strength and fear which prevents us from bringing the hips up. These exercises reduce the strength portion a bit so that you can do more reps and effectively work on your strength and explosiveness while at the same time reduce fear.
- AE 6 | Macaco Hip Overs With Gym Ball (Step 6-7)2:14
Assistance Exercise for Step 6-7
10 REPS | 2-3 SETS
Bringing the hips up and getting them over is key part of the Macaco. This enables you to generate air time and height which helps you to travel straight over your head. But it is hard to train because in addition to a lack of strength we also have the fear of traveling backwards. So often times it is a mixture between lack of explosive strength and fear which prevents us from bringing the hips up. These exercises reduce the strength portion a bit so that you can do more reps and effectively work on your strength and explosiveness while at the same time reduce fear.
- AE 7 | Inclined Macaco (Step 7)1:22
Assistance Exercise for Step 7
10 REPS | 2-3 SETS
Getting inverted is one of the most difficult part of a Macaco. It is one thing to jump backwards and a completely other number to actually go fully straight over. What makes it so difficult is that we can`t really practice or drill this motion and at a certain point we would have to take a "leap of faith" which we usually don`t because of fear. The purpose of these exercises is to let you work on the inversion directly by decreasing the effort you need to put in. You will have assistance for bringing your hips and legs over and there fore be able to focus on your upper body and arm motion.
- AE 8 | Elbow Macaco Jumps (Step 7)1:49
Assistance Exercise for Step 7
10 REPS | 2-3 SETS
These exercises help to get you comfortable with taking more momentum into the motion. As almost every move, momentum is the key and makes things a lot easier. The issue is just that most of the times we are too afraid and not yet ready to take lot`s of momentum into the motion. Therefore these exercises will help you to get you used to that in a less scary way so that you can after transfer it to the original Macaco motion.
- Backhandspring | Progressions7:55
In this lecture you find all the progressions of the Backhandspring in one video.
- Jumping Macaco | Progressions4:43
In this lecture you find all the progressions of the Jumping Macaco in one video.
- Backhandspring & Jumping Macaco | Common Problems1:51
An overview about the most common problems of this move.
- AE 1 | Setup Exercise (Step 1-2)1:38
Assistance Exercise for Step 1-2
10 REPS | 2-3 SETS
Without a solid setup the foundation is too unstable to practice the Backhandspring motion. So first thing is to have a solid setup so that you can actually gain a lot of momentum with it. These are easy exercises which help you to practice the setup in a very simple way. After you can easily transfer this motion into the original motion.
- AE 2 | Hips Up And Arms Over (Step 1-2)1:27
Assistance Exercise for Step 1-2
10 REPS | 2-3 SETS
The arm and hip motion is essential for a Backhandspring. They need to work together and be efficient so that we can make it all the way over. Sometimes it is not easy to coordinate them and therefore these exercises can help you feel that synchronicity in a simple way.
- AE 3 | Wall Catcher (Step 2-3)2:39
Assistance Exercise for Step 2-3
4-6 REPS | 2-3 SETS
Without a solid setup the foundation is too unstable to practice the Backhandspring motion. So first thing is to have a solid setup so that you can actually gain a lot of momentum with it. These are easy exercises which help you to practice the setup in a very simple way. After you can easily transfer this motion into the original motion.
- AE 4 | Backwards Jump (Step 2-3)1:38
Assistance Exercise for Step 2-3
10 REPS | 2-3 SETS
The backwards motion in the Backhandspring or any backwards flipping movement is the most difficult part to overcome . The problem is that at a certain point we have to do it but this usually doesn`t end too well. So these exercises are designed to help you get as comfortable as possible in going backwards. The bring you as close as possible to the point from where you then with confidence can successfully attempt the full motion.
- AE 5 | Alternating Wall Bridges (Step 2-3)2:59
Assistance Exercise for Step 2-3
6-8 REPS | 1-2 SETS
Without a solid setup the foundation is too unstable to practice the Backhandspring motion. So first thing is to have a solid setup so that you can actually gain a lot of momentum with it. These are easy exercises which help you to practice the setup in a very simple way. After you can easily transfer this motion into the original motion.
- AE 6 | Cartwheel Reverse (Step 4-5)1:35
Assistance Exercise for Step 5
10 REPS | 2-3 SETS
The backwards motion in the Backhandspring or any backwards flipping movement is the most difficult part to overcome . The problem is that at a certain point we have to do it but this usually doesn`t end too well. So these exercises are designed to help you get as comfortable as possible in going backwards. The bring you as close as possible to the point from where you then with confidence can successfully attempt the full motion.
- AE 7 | Cartwheel Inverted (Step 4-5)2:00
Assistance Exercise for Step 5
10 REPS | 2-3 SETS
The backwards motion in the Backhandspring or any backwards flipping movement is the most difficult part to overcome . The problem is that at a certain point we have to do it but this usually doesn`t end too well. So these exercises are designed to help you get as comfortable as possible in going backwards. The bring you as close as possible to the point from where you then with confidence can successfully attempt the full motion.
- AE 8 | Backwards Wall Walk (Step 5)0:58
Assistance Exercise for Step 5
5 REPS | 2-3 SETS
The backwards motion in the Backhandspring or any backwards flipping movement is the most difficult part to overcome . The problem is that at a certain point we have to do it but this usually doesn`t end too well. So these exercises are designed to help you get as comfortable as possible in going backwards. The bring you as close as possible to the point from where you then with confidence can successfully attempt the full motion.
- AE 9 | Wall Bridge And Back (Step 5)1:58
Assistance Exercise for Step 5
5 REPS | 2-3 SETS
The backwards motion in the Backhandspring or any backwards flipping movement is the most difficult part to overcome . The problem is that at a certain point we have to do it but this usually doesn`t end too well. So these exercises are designed to help you get as comfortable as possible in going backwards. The bring you as close as possible to the point from where you then with confidence can successfully attempt the full motion.
- AE 10 | Rolling Backwards (Step 5)1:58
Assistance Exercise for Step 5
5 REPS | 2-3 SETS
The backwards motion in the Backhandspring or any backwards flipping movement is the most difficult part to overcome . The problem is that at a certain point we have to do it but this usually doesn`t end too well. So these exercises are designed to help you get as comfortable as possible in going backwards. The bring you as close as possible to the point from where you then with confidence can successfully attempt the full motion.
- AE 11 | Arms Straight Wall Drill (Step 8)3:47
Assistance Exercise for Step 8
6-8 REPS | 1-2 SETS
The landing part can be a tricky one in Backhandspring. An issue that often occurs is that we try to bend your arms in order to catch your weight better - because obviously we are afraid of falling on our head. But by bending the arms we actually weaken our posture and the risk is actually higher to hit the head on the ground. Therefore keeping the arms straight for the landing is very important. Often times it is not a lack of strength that prevents us from doing it but more the lack of experience which makes us think we cannot do it. These exercises will help you to teach your body how to keep your arms straight. They are very useful for all kind of handsprings!
- AE 12 | Arms Straight Floor Drill (Step 8)2:46
Assistance Exercise for Step 8
6-8 REPS | 1-2 SETS
The landing part can be a tricky one in Backhandspring. An issue that often occurs is that we try to bend your arms in order to catch your weight better - because obviously we are afraid of falling on our head. But by bending the arms we actually weaken our posture and the risk is actually higher to hit the head on the ground. Therefore keeping the arms straight for the landing is very important. Often times it is not a lack of strength that prevents us from doing it but more the lack of experience which makes us think we cannot do it. These exercises will help you to teach your body how to keep your arms straight. They are very useful for all kind of handsprings!
- Touch Down Raiz | Progressions7:45
In this lecture you find all the progressions of the Touch Down Raiz in one video.
- Touch Down Raiz | Common Problems1:42
An overview about the most common problems of this move.
- AE 1 | Side Switch Drill (Step 1)1:22
Assistance Exercise for Step 1
10 REPS | 1-2 SETS
Raiz type moves require a lot of stability in core. You need to be able to control the motion and be strong and yet soft and flexible. Raizes are highly dynamic moves and need a well conditioned body. Especially in TdRaiz the shoulders are exposed to a lot of impact along with ankles and wrists. Here are some of the most relevant exercises to TdRaiz & Raiz and if you take a look at the mobility exercise section I also highly recommend to do the wrist and ankle exercises shown there.
- AE 2 | Drop Down Drill (Step 1-2)3:03
Assistance Exercise for Step 1-2
10 REPS | 2-3 SETS
For Raiz type moves the setup is a crucial element. Without a good setup it is impossible to generate enough momentum to get your legs over smoothly. The setup is basically a cheat setup which you also use for the Tornado Kick for example. You step in and swing your arms like you would for a standard cheat step but less far. And from there you drop your upper body - in TdRaiz you touch the ground and in Raiz you don`t - while at the same time the rear leg comes up. This dropping motion of the torso and the moving up motion of the rear leg are essential and these drills will help you to improve this in an easy way!
- AE 3 | Drop Under Drill (Step 1-2)3:04
Assistance Exercise for Step 1-2
10 REPS | 2-3 SETS
For Raiz type moves the setup is a crucial element. Without a good setup it is impossible to generate enough momentum to get your legs over smoothly. The setup is basically a cheat setup which you also use for the Tornado Kick for example. You step in and swing your arms like you would for a standard cheat step but less far. And from there you drop your upper body - in TdRaiz you touch the ground and in Raiz you don`t - while at the same time the rear leg comes up. This dropping motion of the torso and the moving up motion of the rear leg are essential and these drills will help you to improve this in an easy way!
- AE 4 | TdRaiz Wall Exercise (Step 1-2)3:48
Assistance Exercise for Step 1-2
5 REPS | 2-3 SETS
For Raiz type moves the setup is a crucial element. Without a good setup it is impossible to generate enough momentum to get your legs over smoothly. The setup is basically a cheat setup which you also use for the Tornado Kick for example. You step in and swing your arms like you would for a standard cheat step but less far. And from there you drop your upper body - in TdRaiz you touch the ground and in Raiz you don`t - while at the same time the rear leg comes up. This dropping motion of the torso and the moving up motion of the rear leg are essential and these drills will help you to improve this in an easy way!
- AE 5 | Layed Back Tornado Kick (Step 2)4:06
Assistance Exercise for Step 2
10 REPS | 2-3 SETS
The body motion of Raiz type moves like TdRaiz,Raiz & Sideswipe is maybe the most difficult part. You start from a regular position and then you need to twist your body and at the same time open up to get into an inverted position - it`s lot to handle! It is necessary to open up the body and push out the hips and chest but this feels very unusual in the beginning. The following exercises are especially created to teach you this "opening up" motion of the body and give your the experience of what the motion should feel like. You can use these exercises for TdRaiz, Raiz and also Sideswipes.
- AE 6 | Catch The Floor Drill (Step 2)3:07
Assistance Exercise for Step 2
10 REPS | 2-3 SETS
The body motion of Raiz type moves like TdRaiz,Raiz & Sideswipe is maybe the most difficult part. You start from a regular position and then you need to twist your body and at the same time open up to get into an inverted position - it`s lot to handle! It is necessary to open up the body and push out the hips and chest but this feels very unusual in the beginning. The following exercises are especially created to teach you this "opening up" motion of the body and give your the experience of what the motion should feel like. You can use these exercises for TdRaiz, Raiz and also Sideswipes.
- Hip Mobility Exercises | Overview0:25
An overview about hip mobility exercises.
- EX 1 | Leg Switches1:38
Exercise for Hip Mobility
30 SEC | 1-2 SETS
These exercises help you to open up your hips and increase mobility. They increase strength and flexibility at the same time and are really great for healthy and functional hips. You will feel a big difference when you start using these exercises on a regular basis.
- EX 2 | Leg Switches To Squat1:45
Exercise for Hip Mobility
10 REPS | 1-2 SETS
These exercises help you to open up your hips and increase mobility. They increase strength and flexibility at the same time and are really great for healthy and functional hips. You will feel a big difference when you start using these exercises on a regular basis.
- EX 3 | Alternating Hip Openers2:34
Exercise for Hip Mobility
10 REPS EACH SIDE | 2-3 SETS
These exercises help you to open up your hips and increase mobility. They increase strength and flexibility at the same time and are really great for healthy and functional hips. You will feel a big difference when you start using these exercises on a regular basis.
- EX 4 | Alternating Foot Raises2:12
Exercise for Hip Mobility
10 REPS EACH SIDE | 2-3 SETS
These exercises help you to open up your hips and increase mobility. They increase strength and flexibility at the same time and are really great for healthy and functional hips. You will feel a big difference when you start using these exercises on a regular basis.
- EX 5 | Dynamic Cossack Squat2:35
Exercise for Hip Mobility
10 REPS | 1-2 SETS
These exercises help you to open up your hips and increase mobility. They increase strength and flexibility at the same time and are really great for healthy and functional hips. You will feel a big difference when you start using these exercises on a regular basis.
- EX 6 | Dynamic Cossack Squat With Stretch2:15
Exercise for Hip Mobility
10 REPS | 1-2 SETS
These exercises help you to open up your hips and increase mobility. They increase strength and flexibility at the same time and are really great for healthy and functional hips. You will feel a big difference when you start using these exercises on a regular basis.
- EX 7 | Straddle To Wide Squat1:46
Exercise for Hip Mobility
10 REPS | 2-3 SETS
These exercises help you to open up your hips and increase mobility. They increase strength and flexibility at the same time and are really great for healthy and functional hips. You will feel a big difference when you start using these exercises on a regular basis.
Requirements
- Bring a positive mindset and the motivation to invest time in learning acrobatic moves.
- A soft crash mat (e.g., bed or air mattress) and an open space (garage, backyard) are needed for safe practice.
- No prior acrobatics or gymnastics experience is required, but it can be helpful.
Description
Want to master flips, kicks, and acrobatic moves but struggle with progressions?
You know the right progressions, but they still feel challenging?
You need specific drills to strengthen weak points and reduce risk?
You want safe, effective exercises to reinforce your gymnastics training?
This course is designed to help you build strength, flexibility, and confidence through over 60 unique assistance exercises—perfect for gymnastics, tricking, martial arts acrobatics, parkour, and handstands.
Why this course?
Most tutorials focus on skill progressions but lack targeted exercises to refine technique and overcome sticking points. This course fills that gap!
Step-by-step assistance drills to supplement your acrobatic training
Safe progressions to train effectively without fear of injury
Perfect for beginners & advanced learners—train at your own pace
Proven methodology used by martial artists, gymnasts & stunt performers
What students say:
“An excellent library of exercises to improve strength, flexibility, and overcome fear step by step!” – Francisco Xavier G.
“Tom’s explanations on conditioning and wrist mobility helped me greatly!” – CM
“Well-explained course with great teaching!” – Rocio B.
“Tom is a thorough teacher, and his explanations on conditioning exercises for acrobatic moves have helped me greatly—especially for wrist mobility.” – CM
“Very useful and interesting for beginners.” – Myriam G.
What you’ll learn:
How to use assistance exercises to fix weak points & master acrobatics
Key gymnastics skills for beginners & intermediates
How to safely learn flips, kicks & dynamic movements
Overcome fear & train with confidence
Assistance Exercises for 8 Essential Moves:
Handstand
Butterfly Kick
Aerial
Kip-Up
Front Handspring
Macaco
Back Handspring
Touchdown Raiz
Master All 3 Flipping Directions:
Forward Flips
Backward Flips
Side Flips
Course Structure:
Intro & Training Methodology – Learn how to follow the course efficiently
8 Core Acrobatics Tutorials – Reference progressions for each move
60+ Assistance Exercises – Targeted drills to build strength, flexibility & control
Bonus Section – Exclusive hip mobility exercises
Why Enroll Now?
Train at your own pace—start anytime, anywhere!
Direct instructor feedback—get answers to your questions!
Lifetime access—review lessons whenever you need!
HD-quality videos—clear demonstrations & detailed explanations!
If you want to boost your acrobatic skills, overcome training plateaus, and improve strength & flexibility, this course is for you!
Start your journey now—enroll today!
(Disclaimer Notice: In order to perform the exercises effectively and safely you should be in good physical condition prior to beginning the course. By registering for the course or performing these exercises you understand that exercising can lead to physical injury. If you engage in any exercise suggested by Thomas Inauen, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Thomas Inauen from any and all claims or causes of action, known or unknown arising out of Thomas Inauen`s negligence.)
Who this course is for:
- Ideal for anyone eager to learn acrobatic flips and kicks.
- Perfect for those interested in gymnastics and martial arts-inspired movements.
- Designed for trickers, martial artists, acrobats, dancers, stunt performers, freerunners, and fitness enthusiasts.