basic performance - Cheerblog.omnicheer.com/wp-content/uploads/2012/12/tumbling.pdf · The intense gymnastic element in cheerleading is often overlooked. ... in place of a trainer,

basic performance tumbling

includes step-by-step

visuals!

the cheerleader’s guide to basic performance tumbling share 2

© 2012 cheerleadingblog.com. All rights reserved.

table of contents introduction .........................................................

stretches for tumblers .........................................................

strength training for tumblers .........................................................

beginner moves .........................................................

rookie moves .........................................................

expert moves .........................................................

pro moves .........................................................

tumbling passes .........................................................

safety spotlight .........................................................

3

10

6

14

20

26

32

37

41

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.

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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 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.

Make sure that you properly stretch and warm up before any engaging in any exercises, tumbling or stunts.

tumbling for cheer

flip tip

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.





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.



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.



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. 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.

Warm up! Before you stretch, properly warm up your muscles with a light jog or other alternative cardio work out for twenty minutes.

arms wrist stretch

shoulder stretch

flip tip

stretches





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!

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.

legs butterfly stretch

straddle stretch

flip tip





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. 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.

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.

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.

backfront

stretch

back bridge

flip tip



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.



Including gentle stretching and exercises in your daily routine can improve your circulation, which can reduce muscle tension and soreness.

trouble areas

flip tip

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. 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 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!

wrist squeezes

wrist stretch

make a fist





Add variety to your full body workout by creating several routines and rotating them throughout the week.

full body exercises

flip tip

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. 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. 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.

upside down push ups

exercise ball push ups

pike position hold





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.



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

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.

flip tip

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.

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.





cartwheel

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.

flip tip

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.

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.





backbend

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.

Once you are in the bridge position, keep your heels firmly on ground, don’t go up on your tippy toes.

flip tip

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.

To release a back bend at a basic level, you can just lift your head and lower yourself by bending your knees and elbows.





next steps

Learn how to do rookie tumbling moves

flip tip

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.

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.





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.





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.





roundoff

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.

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 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.

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.

flip tip





front walkover

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.

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.

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.

flip tip





back walkover

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.

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.

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.

flip tip





next steps

Learn how to do expert tumbling moves

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:

flip tip

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.

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.





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.






aerial

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.

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.

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.

flip tip





front handspring

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.

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.

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.

flip tip





back handspring

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.

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. 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.

flip tip





next steps

Learn how to do pro tumbling moves

flip tip

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





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.



http://www.cheerleadingonline.com/Accessories/Glitter-Make-Up/?sc=CUBOOK



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.






front tuck

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.

Start with a power run, but keep your steps limited to about 3 steps.

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.

flip tip





back tuck

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.

flip tip





next steps

Check out these tumbling passes

flip tip

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.





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.





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!





Front Walkover, Front Handspring

Front Handspring, Aerial

Roundoff, Back Handspring

Back Walkover, Back Handspring





Front Handspring, Front Tuck

Roundoff, Back Tuck

Back Handspring, Back Tuck





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.





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.





tips for spotters

Secure the area. Practice in an open space and be sure to check the air and the ground for debris.

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.

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.

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.

flip tip





training resources

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.

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.

flip tip

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.





overcoming fear

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.

flip tip

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.



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Documents

basic performance - Cheerblog.omnicheer.com/wp-content/uploads/2012/12/tumbling.pdf · The intense gymnastic element in cheerleading is often overlooked. ... in place of a trainer,