Mat safety, spotting and upside-down balances

1Mat rules

1. Set up: lay the mats flat, pushed together with no gaps, far from walls, desks, poles and windows.
2. Carry: four people carry a mat, one at each corner. Lift it; never drag it or stand on it while it is moving.
3. Check: no stones, pens or water under or on the mats.
4. Dress: bare feet (socks are slippery), no watches, bracelets, necklaces or earrings, empty pockets, and long hair tied back.
5. Take turns: one gymnast on a mat at a time. Wait until the mat is clear and the teacher says "Go".

2What a spotter does

A spotter stands or kneels close beside a gymnast to guide them and to catch or steady them if they wobble. Spotting is a skill that must be learned too.

• The teacher spots every new upside-down skill. A pupil may spot only a skill the teacher has shown them how to spot.
• Stand or kneel close, with feet apart and knees bent, so you are steady yourself.
• Hold at the hips or waist. Never pull on the head, the neck or an arm.
• Keep your eyes on the gymnast the whole time. No talking to friends.
• Agree on a stop word before you start. If the gymnast says it, help them down slowly.

3Warm up

Jog and skip around the mats for 2 minutes. Circle your wrists and shoulders. Then on the mats: cat and camel 5 times, a front support (straight-arm plank) for 10 seconds, and 5 egg rocks. Strong arms and a strong middle make every balance safer.

4Balance 1: the shoulder stand (candle)

1. Lie on your back with your arms by your sides.
2. Bring your knees to your chest, then roll your hips up off the mat.
3. Put your hands on your lower back, with your elbows on the mat, to hold your hips up.
4. Straighten your legs up to the sky, legs together and toes pointed, like a candle.
5. Your weight is on your shoulders and upper arms, not your neck. Keep your head still, looking up at your toes. Do not turn your head.
6. Hold for 5 seconds, then bend your knees and roll down slowly, one part of your back at a time.

5Balance 2: the bridge

A bridge makes your back, bottom and shoulders strong. Learn it in two steps.

1. Half bridge: lie on your back, knees bent, feet flat and close to your bottom. Push your hips up high, keeping your head and shoulders on the mat. Hold for 5 seconds.
2. Full bridge: start the same way, but put your hands flat beside your ears, fingers pointing towards your shoulders. Push up through your hands and feet until your arms are straight and your back makes an arch. Let your head hang between your arms.
3. Hold for 3 to 5 seconds. Come down slowly: tuck your chin in and lower your shoulders first, then your back. Never let your head drop onto the mat.

When you can hold a steady bridge, you are building towards a backbend, a move gymnasts need for skills like the back handspring. Leave that for later, with a coach.

6Balance 3: the tripod balance

This is the first step towards a headstand. Your teacher spots you, at your hips.

1. Kneel on the mat. Put your hands flat, shoulder-width apart.
2. Put the top-front of your head (near your hairline) on the mat in front of your hands, so your head and hands make a triangle. Never put your head in a straight line with your hands: a line is wobbly, a triangle is steady.
3. Bend your elbows so they make two little shelves.
4. Walk your feet in towards your head until your hips are high above your shoulders.
5. Place one knee, then the other, on your elbows. Hold for 3 seconds, pressing firmly through your hands so that not all your weight is on your head.
6. Come down the way you went up: one knee at a time, feet back to the mat.

A full headstand comes later, only with your teacher spotting. Anyone with a sore neck or back, or a health problem the teacher knows about, does the shoulder stand instead.

7Cool down

Kneel and fold forwards, arms stretched in front of you on the mat, and breathe slowly for 30 seconds. Then lie on your back, hug your knees and rock gently from side to side.

Try it yourself

Try each one first, then tap Show answer to check.