The Tuck Shape – The Foundation of Rolls and Flips
The tuck shape is a core competent of learning different types of rolls and somersaults within gymnastics and can transition into other shapes.
As it is a small shape, it allows for fast rotation in somersaults (flips) and the rounded back allows for smooth rolls on the floor for use in forwards and backwards rolls or dive rolls.
To do the tuck shape, you sit on your bottom with your knees bent into your chest with one hand on each shin.
Tips:
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Arms shouldn’t hug around the legs and head and eyes should be looking forward.
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Knees should be slightly pulled towards each arm pit to avoid nose-to-knee collision during skills
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Feet should be tucked close to the bottom with pointed feet.
- Back should be rounded and not flat
Fun Ways to Progress the Skill and Challenge Yourself!
Tuck Rolls
Roll backwards in your tuck shape with a rounded back up onto your shoulders then roll forwards back to sit on your bottom. Try and do the rocks without holding onto your legs to see if you can keep holding the shape!
Tuck Balance
When sitting in the tuck shape, lean back slightly so your feet lift slightly off the ground and balance without rocking or rolling over.
The Pike Shape – Building Flexibility and Control
The pike shape is one which can require a higher level of flexibility to perform it correctly and utilise it in more advanced-level skills.
To do the pike shape, you sit on your bottom with legs out straight in front and one hand on top of each shin
Tips:
- Legs should be glued together with no bend in the knee
- Chest should be as close as possible to the thighs (see if you can touch your nose to your knees without your knees bending)
- For athletes which are more flexible, the arms can be bent next to the legs with hands still on the side of the shin to not reach past the feet
- Eyes should look at the toes or between the ankles
Want To Go a Step Further?
Pike Rocks
Similar to tuck rocks, roll backwards in your pike shape until you are up on your shoulders then roll back to your pike sit. For an extra challenge, try and touch the ground with your feet when rolling backwards in your pike shape.
Pike Sit Balance
Instead of sitting with your legs on the ground in the pike sit, try to balance your bottom with your feet up towards the roof. It can be helpful to hold onto the back of the legs to hold a tighter pike shape.
The Straddle Shape – Flexibility for Future Skills
The straddle shape is one not often seen in somersaults within Trampoline or Tumbling Gymnastics however can been seen on the Uneven Bars in Women’s Artistic Gymnastics in skills such as the Straddle Tkachev or in the Men’s High bar with the Straddle Jaeger.
We do see the skill performed as a static shape in lower levels of gymnastics and be used to develop middle splits.
To do the straddle shape, you sit on your bottom with legs out straight in front with feet apart making your legs into the letter “V” with one hand on each shin.
Tips:
- The angle between both legs should be roughly 90 degrees, not too close together so it looks like a pike shape and not so far apart it could be a middle split
- Knees should be facing up to the roof with pointed feet
Fun Challenges to Try!
Pancake (Straddle) Reach
Rather than having one hand on each shin reach your hands along the floor between your legs to get your chest closer to the floor. Ensure your knees stay pointed up to the roof and don’t roll inwards whilst reaching forward.
Panda Roll
As a more fun activity, sit in your straddle shape and hold onto your shins with your hands. Lean sideways until one shoulder reaches the floor then roll sideways over your back then sit back upright. If you have done it correctly, you should be sitting in your straddle shape facing the opposite direction!
Why Do These Shapes Matter?
While these positions may seem basic, they’re used throughout every stage of gymnastics—from a child’s very first class through to high-level competition.
Learning these shapes helps children develop:
- Strong core muscles.
- Better balance and coordination.
- Improved flexibility.
- Greater body awareness.
- Safe movement patterns.
- Confidence when learning new skills.
Most importantly, these foundations allow children to progress safely as they grow and develop more advanced gymnastics skills.
Every cartwheel, handstand, roll and somersault begins with mastering the basics.
That’s why our coaches place so much emphasis on teaching these core shapes in a fun, engaging and age-appropriate way. By building excellent fundamentals early, children not only become stronger gymnasts—they also gain physical skills and confidence that benefit them in many other sports and everyday activities.
Stay tuned for Part 2 of our series, where we’ll explore more of the essential gymnastics shapes that help build strength, control and confidence.
To learn more about what our Artemis Gymnastics program has to offer – continue to our webpage here!
