includes step-by-step visuals!

Transcription

basic performance
tumbling
includes
step-by-step
visuals!
© 2012 cheerleadingblog.com. All rights reserved.
table of contents
This guide should serve as an introduction to basic tumbling training and performance techniques and should be used
as a reference only. This guide should never be used to replace the instruction and supervision of a trained professional.
introduction
.........................................................
stretches
for tumblers
.........................................................
strength
training for tumblers
.........................................................
beginner
moves
.........................................................
3
6
10
14
rookie
moves
.........................................................
20
expert
moves
.........................................................
26
pro
moves
.........................................................
32
tumbling
passes
.........................................................
37
safety
spotlight
.........................................................
41
the cheerleader’s guide to basic performance tumbling
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introduction
The intense gymnastic element in cheerleading is
often overlooked. Any cheerleader with future goals
of becoming a tumbler for their team, or who is already
in a tumbler position, needs a lot of physical and mental
training. It’s one thing to watch people flip, twist, turn
and defy gravity on blue mats; it’s another to actually
perform those flips and tricks. It takes a lot of logged
practice hours to produce muscle memory.
Tumbling for a cheerleading squad is one of the most
grueling and physicaly demanding positions on the
team. To be a successful tumbler, you need to be fearless,
log many, many hours of practice time, and have full
body strength. It takes time and dedication.
tumbling
for cheer
Tumbling is an essential part of sideline and
competitive cheerleading, and is a staple
in almost every cheerleading routine that is
performed today. Tumbling moves that are
used by today’s cheerleading teams include
cartwheels, roundoffs, handsprings, tucks
and fulls.
Cheerleading routines often include tumbling
passes done by several team members in sync,
and also individual power passes. In addition,
many of the flips and twists that cheerleading
flyers do as part of a stunt group reflects
tumbling moves that are performed on the
ground. To excel in tumbling, you must be
disciplined, skilled, fast and strong with
maximum flexibility and stamina.
This guide will help you with the technical
‘how-to’ steps, but should never be used
in place of a trainer, coach or professional.
Attempting any tumbling move without the
proper training and supervision can result in
serious injury. Use mats, training equipment
and spotters until you have mastered tumbling
moves. Don’t expect a ‘shortcut’ or ‘quick
way’ to learn any tumbling moves – they
don’t exist.
If you are new to tumbling, or have not practiced
in a while, be sure to start with beginner moves.
All of the advanced moves are extensions of
the moves at the level before them, so it is
important to master one level at a time before
moving on. Attempting advanced moves
without the proper training and muscle memory
can put you, and your team, at risk for injury
and could get you benched for practices,
performances and competitions. It’s not worth
it. Again, tumbling takes time and dedication.
flip tip
Make sure that you properly stretch
and warm up before any engaging
in any exercises, tumbling or stunts.
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history of
tumbling:
Tumbling, as part of gymnastics, was first used as part
of a training program for other sports and activities.
The training exercises and actual activities helped
teach trainees hand-eye coordination that can be
used in combat, and for other sports.
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stretches
Flexibility can be a limitation for many cheerleading
tumbling beginners, so make sure that you focus
on getting your muscles ready for the demands of
tumbling. Without flexibility your tumbling will be very
limited and you’ll be putting yourself, and your team,
at risk for serious injury.
arms
wrist
stretch
Hold your right arm straight out in front of you, palm toward to
the floor.
With your left hand, slowly and gently pull your pointed fingers
towards you, so that your right palm faces outward and your
fingers point at the ceiling.
Switch and stretch out your left wrist.
shoulder
stretch
Cross your right arm over your body at your chest. Bring your left arm
underneath your right arm, aligning your elbows.
Bend your left elbow up so that your left arm wraps up and around
your right one.
Keeping your body straight, use your left arm to slowly put pressure
on your right arm and pull it in toward your body.
flip tip
Warm up! Before you stretch,
properly warm up your muscles
with a light jog or other alternative
cardio work out for twenty minutes.
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legs
butterfly
stretch
straddle
stretch
Sit on the floor with your knees bent and the bottoms of your feet
touching each other.
While keeping the bottoms of your feet together, pull your heels
towards you and push your knees down, towards the floor, until
your muscles release.
Sit on the floor with your legs in a “V” position. Slowly stretch forward
without bending your knees.
Once your muscles release, you can then stretch towards the left side
by reaching both hands toward the left foot. Repeat on your right side
as well.
Please remember, that while performing this stretch, it’s very important
to keep your legs straight and your toes pointed. Do not bend your
knees to help you reach your feet. It’s okay if you can’t touch your
toes yet. With practice, you’ll get there!
flip tip
DO NOT bounce while performing
stretches! Keep your body balanced
and you’ll avoid causing serious
muscle injury. Focus on stretching
and reaching your muscles, not on
touching your toes.
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back
front
stretch
Sit on the floor with your legs straight out in front of you. Make sure
your knees and ankles are together and your toes are pointed.
Keeping your back straight, lean forward and reach for your toes.
A common mistake with this stretch? Bending your knees so that
you can reach your toes! If you can’t touch your toes, don’t worry
about it! Reaching in the direction of your toes will help you stretch
your muscles.
Keep your back as straight as possible. Hold this position for about
thirty seconds and then slowly return to the starting plank position.
Continue to alternate your legs.
back
bridge
Lay down on your back with your palms on the floor, above
your shoulders, and your knees bent so that your feet are flat on
the ground.
Straighten your arms and legs by pushing your hips and abs towards
the ceiling while keeping your hands and feet in the same position
on the ground. This is the “bridge” position.
flip tip
There are a lot of products
out there that are designed
to help tumblers stretch their
backs. Ask your trainer if they
have any of those items for
you to use.
Hold this stretch for a few moments and then return to the floor.
Bring your knees up to your chest and place your hands on your
shins. Gently roll up onto your butt and then back onto your back
and shoulders.
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strength
training
There are certain moves in tumbling that require use of ‘smaller’
muscles that are often overlooked when preparing a conditioning
plan. Here are a few exercises to help those dedicated tumblers
out there that want to target some weak areas of their body or
who want full body strengthening exercises.
trouble
areas
wrist
squeezes
Have some fun! Grab some silly putty or a stress ball filled with sand.
Squeeze 25 times in your right hand and then switch to your other hand.
Slowly build up your repetitions as your muscles develop over time.
wrist
stretch
Place palms together in front of your body (in the prayer position),
with your fingertips just touching your chin.
Keep your hands together, but begin to push them down toward
your belly button, while slowly separating your palms.
Stop stretching when your arms are parallel to the ground, or when
it begins to hurt.
make
a fist
flip tip
Make a loose fist, with your thumb wrapping around the outside of
your fingers.
Slowly open your fingers so that they are straight in front of you and
spread out.
Doing this move in repetition will help strengthen your hands and
wrists, and it’s an exercise that can be done almost anywhere!
Including gentle stretching
and exercises in your daily
routine can improve your
circulation, which can reduce
muscle tension and soreness.
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full body
exercises
upside down
push ups
Get into position by doing a handstand against the wall (you’ll be
using the wall to help you keep your balance).
When you do the handstand, make sure you’re not too far away
from the wall by placing your finger tips as close to it as possible.
Lower your body by bending your elbows, keeping your body straight
against the wall. Then straighten your elbows to push back up.
This exercise will have better results when done in multiple repetitions.
exercise ball
push ups
Get into a push up position. The only difference between this
exercise and a regular push up is that you’ll have an exercise
ball under your shins.
Execute this as a regular push up while holding your balance on
the ball. This exercise will have better results when done in sets.
pike position
hold
flip tip
Add variety to your full body
workout by creating several
routines and rotating them
throughout the week.
Sit on a mat with your legs together, straight out in front of you,
and place your hands flat on the mat, next to your thighs.
Slowly lift your body off of the ground. Your hands will be supporting
your weight as you hold this position for thirty counts.
Lower your body back onto the ground, rest for a couple of seconds
and then repeat in repetitions.
If you’re having trouble holding this position, you can modify this exercise
by moving your legs into a V position, rather than a pike position.
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history of
tumbling:
Eventually the skills learned as part of gymnastics overall
became accomplishments on their own, and a new
competitive sport was born. Gymnastics proved itself to
be a high-powered sport and is now found at all levels of
competition – from high school sports to the Olympics.
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beginner
moves
As a beginner, it is important for you to master three basic
tumbling moves: the handstand, the cartwheel and the back
bend. These three moves are fundamental to tumbling, and
you’ll be using the techniques that you learn from them when
you perform any advanced moves.
handstand
Stand facing forward, with one foot slightly in front of the other and your arms
straight up over your head.
Exhale, tighten your abdominal, and begin bending forward to place your
hands on the ground (fingers pointing forward).
Prepare to lock your elbows when your hands hit the ground. Bending them
during this move will cause you to collapse.
flip tip
Focus on your form and positioning;
try to be as straight as possible.
Keep your back from arching, or
hips from bending, by tightening
your stomach.
Hold your handstand for a few
seconds longer each time you do
it to build strength and improve
balance.
As you place your hands on the ground, use your momentum to kick your
back leg up into the air. Make sure you control your kick; if you kick too hard
you’ll just throw your entire body over.
To maintain your balance, keep your hands flat and shoulder-width apart,
with your fingers spread out slightly.
As your first leg is approaching a vertical position, you should kick your other
leg into the air as well, shifting your weight to your arms and shoulders.
Your movement should stop when your entire body is in the vertical position,
with your legs together and straight and your toes pointed.
Try to hold your weight just slightly over your shoulders.
To dismount, you can somersault, split down or make up your own move.
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cartwheel
Stand with one leg forward and slightly bent at the knee and your arms
straight up over your head.
Reach toward the ground with the hand that matches the forward leg,
turning your entire body to the side slightly. At the same time, you should
be kicking your back leg up and out.
Your other hand should hit the ground immediately after the first, and you
should be simultaneously kicking your other leg into the air.
Your hands should land flat with your fingers facing away from your head.
Keep your legs straight and your toes pointed throughout the move.
Keep your momentum to follow through the entire move. Your legs should
stay apart, in a “V” position, for the entire move.
flip tip
Focus on getting your weight
completely up and over.
How do you know if you did a
cartwheel correctly? Your legs
are in the air, not close to the
ground, and you pass through
a vertical position.
As your first foot reaches the ground on the other side, you should begin
lifting your leading hand, followed by your other hand. This will give you
natural momentum to complete the move by pulling your second leg
over until that foot reaches the ground as well.
You will land in the same position you started in, just opposite. You will be
facing the other way, and the leg that was originally the back leg will now
be the forward leg.
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backbend
Start standing straight, feet shoulder-width apart, arms straight over you
in the air.
Raise your arms and start to arch your back and reach behind you. Your arms
are going up and over your head, and your head is beginning to drop behind
you (so that you are looking behind yourself upside down).
Continue this movement, reaching for the ground. Let your hands hit the
ground to catch you, and keep your head off the ground.
Your arms should be close to your ears, with your thumb closest to your
temple, your pinky furthest from your temple and your fingers spread and
pointed toward your feet.
flip tip
Do NOT start this move with your
arms crossed over your chest.
You won’t have enough time to
get your arms in the correct position
to catch you.
To release a back bend at a basic level, you can just lift your head and lower
yourself by bending your knees and elbows.
Once you are in the bridge position,
keep your heels firmly on ground,
don’t go up on your tippy toes.
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next steps
Don’t underestimate the importance of any of these moves!
Handstands are the gateway for tumbling! They are great for learning balance, and
practicing them helps build your core strength and perfect your form. The basic
cartwheel is an extension of the handstand and the back bend is fundamental if
you are hoping to do advanced tumbling like back handsprings and back tucks.
Once you have mastered these basic moves, you can start altering them or
combining them to make the moves more complex.
Try a one-handed cartwheel. You’ll always match the hand you are using to
your leading leg.
Pause your cartwheel in the middle, when you are in the handstand position.
If you can do that, instead of resuming the cartwheel, try transitioning from
the handstand position to a backbend.
flip tip
Learn how to do rookie
tumbling moves
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history of
tumbling:
The sport of gymnastics, and along with it tumbling, was first
introduced in the United States in the 1830s. Although tumbling
is still a part of gymnastics today, it has also evolved into its
own event, and been incorporated into other activities, like
cheerleading and dance.
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rookie
moves
Once you have the basic moves down, you can move
on to some rookie tumbler moves: roundoffs and front
and back walkovers. These three moves are extensions
of basic tumbling moves and often serve as the entries
into complex tumbling passes.
As you continue to move on to more advanced moves,
make sure each step is done quickly and consecutively
to result in one continual motion.
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Stand with one leg forward and slightly bent at the knee and your arms straight up
over your head.
roundoff
Reach toward the ground with the hand that matches the forward leg, turning your
entire body to the side slightly and kicking your back leg up and out.
Your hands will land one at a time. As your second hand lands, simultaneously kick
your back leg into the air (the leading leg will be reaching a vertical position).
Instead of keeping your legs in a “V” position through the move, pull your back leg
into position to match your leading leg. You are not going to stop in a vertical position
during any point in this move; use your ab muscles and momentum to pull that back
leg into position.
As your legs are coming together, they will also be pulling you over your body. As that
is happening, push off of the ground. Push your legs down toward the ground as you
are pulling your head and shoulders up.
flip tip
Keep your toes pointed.
After you push off the ground, twist
your body in the air to maintain a
straight and balanced landing.
As you reach for the ground, turn
your hands and body to the side.
Land with your legs together, facing the opposite direction that you were when you
started. As you land, bend your knees to absorb the shock, and to help you push off
for your rebound.
For your rebound, your body should be vertical: arms and legs straight, fingers and
toes pointed. Keep your legs together during your rebound.
Since you are not doing a tumbling pass, land your rebound with your body still
vertical, and try to hold that position with no steps or additional hops.
Once you have the basic moves down, try completing the move with a running start
to add power.
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front
walkover
Stand facing forward, with one foot slightly in front of the other (with your
toes pointed) and your arms straight up over your head. Exhale, tighten your
abdominal, and begin bending forward to place your hands on the ground
(fingers pointing forward). Prepare to lock your elbows when your hands hit
the ground.
As you reach your hands for the ground, kick your back leg up into the air.
Kick hard enough to throw your entire body over, but be careful not to lose
control. To maintain your balance, keep your hands flat and shoulder-width
apart, with your fingers spread out slightly.
As your first leg is approaching a vertical position, kick your other leg into the
air as well, shifting your weight to your arms and shoulders.
flip tip
Watch your form and positioning;
your hips should be pressed forward.
Don’t rush standing up, it will only
make you fall backwards. Let your
natural momentum help push you
upright, with your head and arms
coming into position last.
Your movement should continue to follow through, keeping your legs extended
as you pull them up, over and behind your shoulders. Keep your legs an equal
distance apart, straight, with your toes pointed.
As you pull your leading leg toward the ground behind you, also begin to
slightly bend that knee to absorb your landing. Your other leg will simultaneously
be reaching a vertical position.
Shift your weight to your leading leg as it touches down, and push off the
ground with your hands. Use your abs to bring yourself back into a standing
position. You will finish in the same position that you started in.
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back
walkover
Stand facing forward, with one foot slightly in front of the other (with your
toes pointed) and your arms straight up over your head.
Arch your back and reach behind you. Your arms are going up and over
your head, your head is beginning to drop behind you and your leading
leg is lifting off the ground.
As your hands hit the ground, slightly bend your knee on your back leg
and push off of the ground, shifting your weight to your arms and shoulders
To maintain your balance, keep your hands flat and shoulder-width apart,
with your fingers spread out slightly.
flip tip
Watch those legs! Keeping your
legs straight is vital – bent legs will
act as dead weight and make it
more difficult for you to complete
your kickover.
Lead with your ‘weaker’ leg, as
your back leg will need to have
power to push you off the ground.
Your movement should continue to follow through, keeping your legs extended
as you pull them up, over and behind your shoulders. Keep your legs at an
equal distance apart, straight, with your toes pointed.
As you pull your leading leg toward the ground behind you, begin to slightly
bend your knee to absorb your landing. Your other leg will simultaneously be
reaching a vertical position.
Shift your weight to your leading leg as it touches down, and push off the
ground with your hands. Use your abs to bring yourself back into a standing
position.
You will finish in the same position that you started in.
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next
steps
DO NOT move on to the next set of moves before you have master the moves covered in
this section.
The roundoff is the most standard entry for advanced tumbling passes – if you haven’t
learned the basic moves, then added some power – passes will be off limits to you.
The front walkover is a simple move, but can be difficult to master. Learning this skill is well
worth it, and vital if you expect to move on to high level tumbling and multiple, consecutive
moves.
If you are hoping to one day conquer your back handspring, you will have a much easier
time if you have already mastered the back walkover!
Once you have mastered the rookie tumbling moves, you can start combining them (and
the basic moves) for more complexity:
Try a one-handed roundoff. You’ll always match the hand you are using to your
leading leg. The hand that you are not using should be bent at the elbow and
tucked in close to your side.
Pause your cartwheel in the middle, when you are in the handstand position.
Instead of resuming the cartwheel, try transitioning from the handstand position
to a front walkover.
To start prepping for tumbling passes, try doing several basic moves consecutively.
Move into a back walkover immediately following a cartwheel, then into a front
walkover, then a handstand.
flip tip
Learn how to do expert tumbling
moves
Perform a single move several times in a row. This will get your body ready for the
jumble of passes by helping you work on your balance and teaching you to control
your dizziness.
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history of
tumbling:
In the 1880s, power tumbling had a National Championship in
the United States. Back then, simple mats were still being used.
It was in the 1920s that females first joined cheerleader squads,
and they brought tumbling along with them.
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expert
moves
Now that you have the beginner and rookie moves mastered,
you are ready to move on to the advanced moves, which are
often done as part of longer tumbling passes. The techniques
that you have learned so far will be vital in you performing the
aerial and front and back handsprings safely. You should work
with a spotter while you are learning these moves.
As you continue to move on to more advanced moves, make
sure each step is done quickly and consecutively to result in
one continual motion.
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aerial
There are many approaches that can be used for entry into an aerial. As a beginner,
practice this move as a power move, using a 3-step run into a hurdle as your approach.
You should be able to get all the power you need from 3 steps; speed is not as important
as technique for an aerial.
Take your first step forward with your back leg so that your lead leg will come forward
and up in the hurdle, and will be the leg that you lift off from. Concentrate on getting
height in your hurdle, not on traveling forward, and raise both arms straight into the air.
As you land your hurdle, lean your body forward as if you were diving into a cartwheel.
Instead of allowing your momentum to carry you down, use your lead leg to push your
body upwards, and throw your back leg straight up into the air. At the same time, twist
your body to the side just like you do for a cartwheel (your chest will turn into the direction
of your lead leg).
Height is the most important element of your lift off. If you do not use enough upwards
force to get into the air, you will be too close to the ground and will need to put your
hands down to protect yourself.
flip tip
As a practice drill, dive into a
cartwheel with no hands and
drop your hands to the ground
only at the end of the move to
help you complete the rotation.
Use springboards and mats to
help you work on your take-off.
Swing your arms down and back as you lift off. That movement will help add more height
to your move, and boost the momentum you need for your rotation. During your rotation,
keep your arms out.
Your legs are going to rotate over your upper body, and need to do so quickly. Kick fast,
and hard enough to keep the rotation going until your legs reach the floor at the end of
the move.
As your first foot lands, bend your knee slightly to absorb the impact. Begin to lift your
body from your chest to help your lead leg finish its rotation. As your lead leg lands, turn
your body out and shift your weight to that leg, again bending the knee to absorb the
impact. Your other leg will straighten naturally.
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There are many approaches that can be used for entry into a front handspring. As a
beginner, practice this move as a power move, using a 3-step run into a hurdle as your
approach. Your hurdle should be low and quick.
front
handspring
flip tip
Keep your arms straight and use a
shoulder shrug to push off. Bending
your arms to push off will actually
stunt your height.
Push off immediately after your
hands hit the ground, before your
legs to reach a vertical position.
You want to travel with your body
straight ahead. Shifting the angle
of your body will make it harder for
you to complete and properly land
a front handspring.
Keep your head between your arms, and your arms straight up. As you land your hurdle,
lean your body forward as if you were diving into a front walkover. Keep your shoulders
and hips open. Use your forward momentum to whip your back leg up into the air. Do not
twist your body, keep it straight.
As you reach your hands for the ground, concentrate on reaching down, not forward.
Keep your arms close to your ears. As your hands reach the ground, push off with your
lead leg. Push hard and whip your leg up. That momentum will help you gain momentum
to carry through the entire move.
Your hands should only be on the ground long enough for you to push off (using a
shoulder shrug). If you delay pushing off the ground, you won’t have enough power
to complete your rotation and will roll backward when you land.
Once both legs are air born, try to put them together. Don’t worry if it takes you a little longer
to get your legs together. Concentrate on your rotation before you worry about your legs.
As your legs rotate over your body and you push off the ground, keep your back arched.
As the power from your push off rotates you forward, begin rising up from your chest. Resist the
urge to pull you head up.
Land on the balls of your feet and bend your knees to absorb the impact. Continue pulling
your body up, from the chest, until you are standing straight up with your legs together and
your arms in the air.
While you are learning, practice landing in a walk out position, with your leading leg landing
second, in front of your other leg. As you practice pushing yourself off the ground and gain
enough power and momentum, it will be easier for you to land on both legs.
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back
handspring
Stand with your feet together and legs straight, arms raised. Go into a squat while swinging
your arms down and behind you. Don’t hold back with your arm swing. You want it to
be powerful so you can build enough momentum for your backward motion. During your
squat, transfer your weight to your heels and slightly arch your back.
As you rise from your squat, begin leaning backwards. Swing your arms forward and
upward. Use the power of your legs coming out of the squat, and a strong hip thrust,
to push off the ground. Jump backwards, not upwards. As soon as you push off the
ground, lock your legs and arms.
As you launch backwards, drop your arms and head backwards. Keep your arms close
to your ears. Do not look behind you; let your head naturally follow the movement of
your body. While you are in the air, keep your body tight and tensed.
flip tip
Practice pushing off the ground
from a basic handstand position
in repetition to help build muscle
and perfect the push technique.
Train your feet to stay together
by holding something small and
soft in between your ankles while
performing a back handspring.
Try to keep the object from
flying out.
Remain in an arched position as your hands are reaching the ground. Use the momentum
from your legs to follow through with the kickover. As your hands reach the ground, your
legs are coming up and over your body.
As you whip your legs over your body to carry through with the move, and reach your
feet for the ground, use a powerful shoulder shrug to push your hands off the floor and
launch your body back into the air.
Once your legs have come around and under you, begin bringing your chest up to
prepare to land in a standing position. If you do not bring your chest up, you will just
fall forward and have to catch yourself with your hands.
Land with your knees loose, not locked, so they will bend and absorb the impact.
Begin straightening your upper body while swinging your arms up and over you.
Once the move is finished, you will be in the same position that you started in.
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next
steps
Before you move on to the pro moves, make sure you are comfortable with these
expert moves.
While some moves may seem the same as others, like the cartwheel and the aerial,
the actual technique for execution is very different.
The front handspring and back handspring are foundations for tumbling passes,
and practicing them will help make sure that your back is limber.
Once you have mastered the expert moves you can combine them with other
moves to create tumbling passes. Start slow, and work on gaining speed and
power after you are comfortable with the changes and shifts in each movement.
Roundoff, back handspring
Roundoff, back handspring, back handspring
Roundoff, bac khandspring, cartwheel
Roundoff, back handspring, front walkover
Aerial, front handspring, back handspring
flip tip
Learn how to do pro
tumbling moves
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history of
tumbling:
In the 1970s, there was still a stigma surrounding women’s
tumbling. That all changed when a 17-year-old Soviet
gymnast named Olga Korbut performed, and displayed
grace and power in her routines.
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pro
moves
As your cheerleading and tumbling skills become more
advanced, you’ll be expected to combine everything you
have mastered during your routines. The last moves covered
in this guide, the front and back tucks, don’t just happen on
the floor. Often times, the flips will be the featured move of a
basket toss.
As you continue to move on to more advanced moves, make
sure each step is done quickly and consecutively to result in
one continual motion.
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Start with a power run, but keep your steps limited to about 3 steps.
front
tuck
flip tip
As you jump during your lift off,
continue to look forward or slightly
toward the ceiling to help you get
the height you need to complete
your rotation.
Land on the balls of your feet
and swing your arms upward to
prevent falling.
If you untuck too soon, you will land
with too much of a backwards
lean, and fall backward.
At the end of your last step, take a small but powerful hop, and swing your arms straight
up over your head. Land your hop with your feet together, and bend your knees.
Use the momentum from your hop to leap up (not forward!), punching from the balls
of your feet.
Your jump can have a slight forward angle, but your body should be elongated.
Keep your arms and your neck extended. You don’t want to tuck your head too
soon because it will stunt your rotation.
As you reach the peak of your jump, swing your arms down in a snap to help propel
your rotation forward into the flip. This is also the step in the move that you will want
to bring your head down and tuck your knees.
Be sure to pull your knees to your chest – do not push your chest down into your
knees because that will cause you to lose height. Once you are in the tucked position,
hold it tight with your whole body, including your shoulders, through the rotation.
Hold the tuck until your back is parallel to the ground. When you reach that position,
pull out of your tuck and push your legs down and under your body.
As you are nearing the ground, your legs should be extended. As you land, bend your
knees to absorb the impact of the land.
You’ll end this move in the same position that you started in.
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back
tuck
flip tip
Stay in control of your body during
the back tuck by keeping your
core tight and tensed.
If you are having trouble getting a
full rotation, you may be tucking
too soon.
When you do tuck, bring your
knees into your chest. Pulling your
chest forward will stunt your height.
The back tuck starts with a powerful set. Stand with your feet together and legs straight,
arms raised. Go into a controlled squat while at the same time swinging your arms down
and behind you.
During your set, keep you chest up and your back straight. Keep your eyes focused forward.
As you rise out of your squat, swing your arms up with all your power and extend your reach
upward while pushing off the ground by lifting your heels and coming up on your toes.
As you reach the peak of your set (the swing of your arms straight up and your heels off the
ground), use its momentum to jump up. Do not jump backward. Focus on getting your jump
has high as you can and let your arms pull you upwards.
Resist the urge to drop your arms and tuck your knees right away. Wait until your jump as
reached its peak. Once you are in the air as high as you can go, tuck your knees into your
chest. When you tuck your knees, it should be a snap motion. Pulling them in quickly will
help propel your rotation.
Your arms can either pull in under your knees or wrap around your legs. Your shoulders
should be slightly curved forward during your tuck, with your head straight. Do not throw
your head backward.
Your momentum will rotate you through the move. As your rotation is ending, release
your legs and begin to straighten them, while extending your lower back. Land with
your whole foot (not the heel or the toes), and bend your knees to absorb the impact
of the landing.
As you land, swing your arms upward to help you balance and shift your momentum from
forward to upward. Use that momentum to bring your body straight and up, and continue
raising your arms to end the move in the same position you started.
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next
steps
You may be anxious to start combining all of the moves as soon as you hit your first
front or back tuck, but you need to MASTER these moves before adding the extra
stress of multiple moves.
As a beginner, and while learning the front and back tuck, you should practice
the move on its own. You can add a running start to the front tuck for power. You
should throw everything that you have into your set for your back tuck to make it
as powerful as possible.
Once you can do the moves alone, you can add them to a tumbling passes, such
as off the rebound of a roundoff or handspring.
Once you have mastered all of the tumbling moves covered in this guide (and
not a moment before!), you can start combining them with other moves to create
tumbling passes and help you craft your technique into controlled skill. Start slow,
and work on getting faster after you are comfortable with the changes and shifts
in movement.
flip tip
Check out these tumbling passes
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history of
tumbling:
The 1990s were a time for advancement and innovation for tumbling in
cheerleading. High school squads increased the amount of tumbling in
their routines, the first spring floor, designed to help provide ‘bounce’ for
tumbling passes, was used at competitions in the late 1990s, and cheer
teams increased the size of their performance area to incorporate longer
tumbling passes.
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tumbling
passes
When combining moves to complete tumbling passes,
you’ll need to add a few running steps to your entry
move to give it power.
Any of your pass sequences may repeat a single move,
or the entire sequence, to make a longer pass.
Any of these two-move passes can be combined and
rearranged to create your own unique tumbling pass!
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Back Walkover, Back Handspring
Roundoff, Back Handspring
Front Walkover, Front Handspring
Front Handspring, Aerial
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Front Handspring, Front Tuck
Roundoff, Back Tuck
Back Handspring, Back Tuck
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history of
tumbling:
As tumbling became a staple in cheerleading, it became clear that
specially designed athletic gear would be needed to accommodate
the standard skills that came along with cheerleading. In the early
2000s, the first spring floor cheer shoe was released, and these days
there are several cheer shoes for tumblers available, with special
designs and technology.
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safety
spotlight
Trying to rush your learning curve in tumbling can result in
you getting sloppy with your safety standards. You need to
remember that learning to tumble properly takes time and
dedication. If you ignore safety procedures, you may find
yourself benched, in the hospital or even in a wheelchair.
Tumbling is no joke, and all safety concerns, including these,
need to be respected.
Most tumblers will need help from a trained spotter when they
are learning how to properly perform the move. Anyone can
train to be spotter; they don’t have to be the biggest person
on the team. Read our tips for spotters in this section.
Many of the tumbling moves covered in this guide require you
to make a leap of faith. A very common roadblock for tumblers
is their own fear.
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tips for
spotters
Cus-tumbler support. The main purpose of a spotter is actually to help
their students gain the confidence to do the move on their own. In the beginning
a spotter may have to help with kicks and rotations, but what they really want to
focus on is help and support.
Going through the motions. Spotting will help train their students in the
proper posture of a move by correcting any bad habits. By helping them with
their balance and protecting them from hitting the floor, the spotter allows the
student to concentrate on the motions.
Get out da way. A spotter should never lean into the tumbler. They need to
keep their face and body out of the way, or they risk getting injured themselves
and possibly injuring their student.
Be an expert. It helps if the spotter is trained in the move they are working on
because they need to know the appropriate places to spot. For some moves, the
spotter may need to be on their knees, but for others they may need to stand.
Know when to hold ‘em. Spotters should only hold tight when they need
to, like for more advanced moves. If it is an intermediate move, be ready to do
whatever you need to keep them from injury, but don’t start out that way. For more
advanced moves, a spotter can grasp the back of their students shirt.
flip tip
Secure the area. Practice in an
open space and be sure to check
the air and the ground for debris.
Get ahead. If you are spotting a move that has a running start, do a test first.
This will help the spotter know where to stand. Only a highly trained spotter should
do a spot for a running move.
Live a cushy life. Always practice on
a soft, safe surface. Performing on
hard ground puts you at risk for any
number of minor and major injuries.
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training
resources
While you are learning your tumbling moves, or if you need a refresher,
there are some creative ways that you can work on perfecting your flips.
Trampoline. The trampoline is a great training tool for tumbling
because it helps you gain the height you need to complete a
rotation. As you are learning to perfect your tumbling, you can
use a trampoline to practice the moves’ motions while improving
your balance, flexibility and strength. Again, this resource does
not replace a spotter or coach and should only be done after
a substantial amount of conditioning and training.
Swimming pool. The swimming pool will allow you to work
on some of the more advanced and complicated motions, such
as those of a tuck, without the risk. It may seem easy in the pool,
but don’t underestimate the need to have the motions perfected,
and their difficulty when you are actually in the air. You can also
use the water to practice basic moves, like the handstand.
flip tip
Have a tumble buddy. You might
not be able to get much needed
medical or emergency assistance
if you are alone.
Wrap it up. If you have any weak
spots, problem areas or recent
injuries, be sure to wrap them and
do strength training for those areas.
Suit up. Wear flexible and supportive
shoes and tight-fitting practice wear.
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overcoming
fear
Start small. Start your back handsprings with a spotter. Then take it to a trampoline.
Once you build your confidence up, transition to a tumbling track, then a spring floor
and then to a regular floor. It’s all about taking baby steps. You can’t learn to run
before walking.
Be your own movie star! Visualization is one of the most effective tools for
training. Have someone video tape you performing a move correctly. Watch yourself
performing it over and over again. It’s a reminder that you can do this! Once you’ve
memorized yourself performing the move, continue to replay it over and over in your mind.
Practice makes perfect. Do not forget to maintain good technique throughout
the entire process of overcoming your fear. Many tumblers who are fear-driven tend
to look over their shoulders or toss their heads back. This is the worst thing you can do!
It can misalign the body and expose weak areas to injury. Knowing that you are
tumbling as safely as possible gives mental peace and can help ease the fear.
Own your moves. The best way to conquer fear is to overcome it with confidence!
Many hesitate in the middle of tumbling or a stunt and they try to pull out of their
maneuver, causing it to go awry. This is why it is so essential for you to master tumbling
on a level-by-level basis. If you have the easier moves down, chances are you will be
more prepared, and more confident, in your abilities.
Follow the leader. Watch others overcome fear. Find fellow teammates who
share the same fear and overcome it together. You can build a tight friendship and
be each others’ support system.
flip tip
Fear, if left unchecked, can actually
cause injury. Be confident that
as you practice, you will build
muscle memory and grow more
comfortable with the movements.
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