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LEVEL 2 TUMBLING

Skills | Drills |Spotting “It never gets easier, you just get better.”

Body Positions for Tumbling Images from: http://www.omnicheer.com/blog/post/beginners-guide-to-tumbling-for-cheerleading

Level 2 tumbling skills use dynamic power. For successful Level 2 skills athletes need to understand where their power is coming from and have the muscle control to hold tight body positions. • Block • Power• Tight Arch • Tight Hollow

Drills for Progressions The aim with Level 2 Drills as with any level skill is that the key components of each skill are broken apart. As the athlete masters the drill, performing the skill will be much easier and require less assistance through spotting and equipment. When technique starts to suffer, always go back to drills to re-train elements.

Spotting Level 2 tumbling skills incorporate more speed and travel. Spotting these skills safely requires that the spotter move with the athlete, anticipate the athlete’s movements and be quick enough to aid the tumbler where needed.

If you are uncertain, practice spotting skills on athletes who can already do the skill first. Spotting should not be used as sole teaching tool and should not be undertaken unless the spotter is confident and prepared in the right conditions. Spotters should consider the safety of the athlete and themselves at all times, particularly when spotting athletes of similar size or bigger than the spotter.

Break connected tumbling into parts initially to understand the movement of a tumble pass.

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Build the Trust Great leaders know that trust must be earned. Learning to tumble will require a great amount of trust from your athlete: • In your skill set and expertise • Their own ability to do what you are asking them to do • In your ability to protect them as they learn

Be aware that spotting requires physical touch in order to be effective. Most athletes are comfortable with this because they understand it keeps them safe. But there will always be athletes who are not innately comfortable with someone else placing their hands on them. Therefore: • Always keep open communication so they know what to expect during the skill • Are free to ask questions without judgement • They are always free to say no if they ever feel uncomfortable

If you ever see or sense any “inappropriate spotting,” report it immediately and follow child protection policies. Proper Terminology TCI Credentialing requires proper understanding of body positions and anatomy for skills and spotting. Know these terms for the spine, commonly referred to in your TCI curriculum: • Lumbar: Low back (5 lowest vertebrae and sacrum)

• www.spine-health.com/video/lumbar-spine-anatomy-video • Thoracic: Mid-Upper back (12 middle vertebrae)

• www.spine-health.com/video/spine-anatomy-interactive-video • Cervical: Neck (Top 7 vertebrae, from base of skull going down)

• https://www.spine-health.com/video/cervical-spine-anatomy-video

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Developing HandspringsThe Skill: Front Handspring1. Hurdle forward with arms by ears

2. Reach out and forward

3. Drive Heels off the floor as hands touch the ground

4. Snap feet together

5. Pop through shoulders as you hit the vertical

6. Snap forward with chest keeping head neutral for landing

7. Land on the balls of the feet

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The Skill: Back Handspring1. Start standing straight with feet together arms by side

2. Lean back for the “straight leg approach” and initiate the quick explosive jump at the 45 degree angle

3. Arms swing upward to the ears in hollow position

4. Keep head neutral (between arms)

5. Pop through shoulders as you pass through tight arch and handstand

6. Snap into a tight hollow

The Drills for The Handstand

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Drills for The Front Handspring

Front Limber • Kick to handstand• Lower feet to floor to bridge position • Stand up from bridge

Forward Heel Drive Against Wall • Place a mat against a wall • Kick up to handstand• Drive heels quickly into the mat

Handstand Hop • Lunge to handstand• Immediately pop through shoulders and hands touch ground

Fast Handstand to Hollow Fall • Kick to handstand• Pop through shoulders• Fall in hollow body to crash mat

Drills for The Back Handspring

Handstand Snap Down • Kick to handstand (can be on raised surface or floor) • Pop through shoulders • Snap feet back to the floor • Maintain body line through the skill, do not pike through hips • Arms by ears through the skill

Back Limber • Back bend entry • Push off both legs together to initiate legs over hips into tight hollow position • Pop through shoulders • Land feet together arms by ears at all time

Flatback with Straight Leg Approach • Place crash mat elevated behind athlete, slightly higher than hip level • Athlete arms by side, feet together

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• Lean back for the straight leg approach and initiate the quick explosive jump at the 45 degree angle

• Swing arms fast up to ears hitting the mat in hollow position flat on back

Spotting for Drills and HandspringsSpotting Safety Tips: TCI does not endorse Junior Coaches for athlete spotting.

Always stand to the side of the athlete and maintain eye contact with their torso. Make contact with the athlete using your dominant arm to provide upward push on the athlete to assist them. Protect the head and neck by giving the athlete lift and the second hand to assist transition from inverted to non-inverted while spotting. Guide the athlete back to the upright position. Use specialty mats and/or partner spotters for athletes that are too heavy for you to spot safely and ALWAYS TEACH DRILLS. Spotting should not be your main teaching tool.

Front Handspring Drills: Spot like a Handstand/Front Walkover Back Handspring Drills: Spot like a Back Walkover

Developing Connected TumblingRoundoff Rebound to Hollow • Athlete roundoff on folded panel mats • Snap feet to the floor • Rebound in tight hollow to land on raised mat (hip height or higher) *Adapt for roundoff back handspring series by performing roundoff back handspring single and jump back onto crash mat

Handstand Snap to Flatback • Kick to handstand• Snap legs down to feet together• Arms stay by ears• Punch back to hollow body position on the elevated mat (about waist height)

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Roundoff Rebound Flatback • Roundoff• Punch back to hollow body position on the elevated mat (about waist height)

Congratulations!

You have now completed TCI Module 5: Tumbling Level 2

See you again soon!

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