"What is this class about?"

This class discusses vertigo in gymnastics skills, and ways to overcome that dizzy sensation.

This class covers each of the topics below:


  • What is vertigo?
  • The Vestibular Sensory System
  • "How do I do it?"
  • Adults vs. Kids: Why are we more likely to get dizzy?
  • Practicing Effectively
  • Drills for Rolling
  • Drills for Spinning

We have organized the class by creating individual videos for each topic, posting all accompanying notes below each video.

Once you have gone through each highlight video and their notes, you will have a much better understanding of how to approach, train, and improve your vertigo!

"Who is it for?"

This class is for any athlete who would like to know more about vertigo in gymnastics skills and how to overcome it.

"Where and how do I start?"

Education before practice: You need to first understand what what you want your body to do, before trying to "do it".

Gymnastics is a very mental sport, and you need to get that brain of yours engaged if you're going to be successful!

To best understand the information, I highly recommend you watch all the highlight videos in order, reading through all the accompanying notes (posted below each video), then taking time to process and make sure you understand everything we discussed.


Watch the full class.

In order, watch each topic-related video and read through the notes

Let the information digest and make sure you understand what you've covered before moving on to practice

Head to your living room or outside and give the drills a go!



The full class sectioned into specific topics.

Part 1: Class Overview

Coaching Notes

This class covers the following topics:

  • Vertigo
  • Vestibular System
  • “How do I do it?”
  • Adults vs. Kids: Why are we more likely to get dizzy?
  • Practicing Effectively
  • Drill #1: Rolling
  • Drill #2: Spinning

Part 2: Vertigo

Coaching Notes

  • Occurs when conflicting signals are sent to the brain by sensory systems
  • Neural connections are like a highway between our brain and body: “A smooth highway = better driving”
  • Like a highway, neural connections can be improved with work and maintenance
  • Also like a highway, they can deteriorate if not maintained

Part 3: The Vestibular System

Coaching Notes

  • Sensory system in the inner ear
  • Biggest contributor to balance and spatial orientation
  • Better communication between the vestibular system and the brain = less vertigo!

Part 4: "How do I do it?"

Coaching Notes

  • Neural connections can be improved like any gymnastics skill: Through repetition
  • Practice helps teach your sensory system to react faster to those external stimuli, and communicate better to the brain

Part 5: Adults vs. Kids - Why are we more likely to get dizzy?

Coaching Notes

  • Consider the differences in the daily activities of adults versus kids
  • Kids are much more involved in sports and physical activities, which constantly challenge and help develop those neural connections — They / we think they’re just playing and wrestling with their siblings, running around outside, jumping off stairs, dribbling a basketball, but in reality, they’re developing their neural connections and teaching their brain and body how to communicate better
  • The older people get, the less time they spend with those same activities they did as a child — Adults don’t spend hours running around outside each day, wrestling with siblings, flipping off a swing set or playing on a jungle gym — Adults transition into a more sedentary lifestyle where careers consume the majority of their time
  • Adults have to “make” time to workout or schedule physical activity, which means their sensory system-to-brain communication is not challenged to grow in the same way it was when they were younger
  • Neural connections should be thought of as a “skill”, which means: If we don’t keep up with that skill, we will lose it over time

Part 6: Practicing Effectively

Coaching Notes

  • When wanting to improve your neural connections and spatial orientation, the way you practice is important
  • Just like learning any new skill, a new language, a new concept, consistency is key — You’ve got to be committed to consistency in your continued education in order to learn that “thing” you’re working towards
  • Spending 3:00, 5:00, 10:00 per day will be a much more effective route versus spending an hour once a week working on your forward rolling — It’s great that you spend a big chunk of time on Sundays working on overcoming your vertigo, but everything you will have learned during that one session will be lost by the next week if you neglect what you’ve learned for 6 consecutive days
  • I recommend starting with 3:00 of daily practice for 2 weeks — It’s a short enough time that anyone can fit it into their schedule, but will be an effective starting point if you get severe vertigo and cannot manage to practice for long periods of time, anyways
  • Again, just like in gymnastics skills, overcoming your vertigo requires that you start small, manageable, and with a “progression”, gradually increasing only as you progress in the correct direction
  • You must also practice mindfulness and intentionality during your practice, because you’re literally developing your brain! This practice is not something you can space-out during and let your body “just go”, you’ve got to be focused and intentional on what you’re doing to have the best results
  • Last, you’ve got to remember and practice the two P’s: Patience and Perseverance — This is not easy, it’s incredibly hard and takes a huge commitment (mentally, physically, emotionally) to improve, and you cannot expect to be able to re-write your neural pathways in a day, a week, even a month. It can take years depending on your unique starting point, ability, and the time and effort you put into solving the issue

Part 7: Drills for Rolling

Coaching Notes

  • Roll stance + looking around to challenge yourself and test boundaries
  • Fast forward folds and learning to spot
  • Forward roll evolution: Starting with very slow and basic rolls on cushions, and gradually progressing to fast dive rolls as your ability improves

Part 8: Drills for Spinning

Coaching Notes

  • Quick spotting while standing by turning your head to challenge yourself and test boundaries
  • Single leg turns: Starting with half turns on each side and gradually increasing as you can do them safely
  • Jumping turns: Starting with half turns on each side, trying to “stick” and show control, and only increasing spins as you can do them safely