Developing tumbling excellence
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- Alban Wood
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1 Developing tumbling excellence
2 1. Importance of Staff Training! Review of the basics. Always a good idea no matter how much experience you have.! Get all staff on the same page technically! Create easier transitions from class to class, level to level
3 2. Importance of Developmental Tumbling! With the exception of enhancing the physical abilities of the athlete, TUMBLING is the most important event.! Most gymnastics skills draw some core root to a basic tumbling element.! Rushing these basics will cause pain in the long run. Establish a sound foundation and you will not have to fix things later.! Proper emphasis on technique, form and execution establishes a standard that can easily be transferred to the other events.
4 3. Rolling Forward! Rolling, in general, is under-emphasized or not reviewed often enough.! Proper rolling positions are the root of saltos! Start easy. Use a wedge so that they can focus on shapes rather than struggling to rotate.! Always start with posture. Correct the posture at the beginning and end of every skill. This becomes habit.! Chin to chest, rounded back throughout the rolling action.
5 ! Multiple rolls for maintaining shape, creating momentum, teaching special awareness.! Hand position: start with finger facing away, roll and grab front of the knee.! Straight to tuck: teaches long to short concept for increasing rotation.! Straddle Rolls: Beginner press progressions! No handed Rolls, Pike Rolls etc.
6 4. Log Rolls! Body control and tension! Developing balance on both sides! Basic twist progression
7 5. Dive Rolls! Although there should be significant safety concern due to the head first directional landing, these are still vitally important.! Start small and then lengthen! Start low and then gradually increase height if needed! Basic inversion drills for vaulting and saltos! Arms absorb the impact but should not LOCK OUT.! Elevated rolling- inversion progressions
8 6. Rolling Backward! Progressions for backward saltos! Progressions for backward circling elements on bars! Progressions for backward extensions (vitally important for releases and pirouetting skills on bars).! Multiple rolls: for awareness, shaping and FUN! Elevated roll progressions for salto shapes
9 7. Handstands! Under emphasized and Under taught! Probably the most important single skill in gymnastics! Handstands teach alignment, balance, core strength, special awareness, body tension and more! Start small- use a wall or forearm support! Develop alignment from hands to the feet
10 ! Teach how to balance and not assume they will know (pressure on the finger tips)! Hands on corrections to teach tension and muscle memory! Give Handstand Homework as there is never enough time devoted to this skill
11 8. Entry and Recovery! Lunge entrance lever action! Foot position differs going into and out of skills! Finger/Hand position- in or out during presentation! Recovery passes through lunge for stability and then finishes in the presentation position.! Landing- stability! Finish- Show! Levering- eliminates angles and promotes efficiency and aesthetics
12 9. Handstand Rolls! Always encourage a consistent entrance- through the lunge! Emphasis on vertical control of the Handstand prior to rolling! Eliminate angles from the Handstand into the roll! Emphasize proper rolling shapes
13 10. Body Tension Drills! Importance of teach body tension: creates energy and aesthetics! Handstand belly drops, back drops! Hands-on corrections! Add jumps over barrels or with spotter
14 11. Variety vs. True Need! The nature of the sport dictates that we keep our athletes challenges while providing variety.! This does not under estimate the importance of maintaining standards.! We can make things 100% fun, yet lack true progress.! We can make things 100% challenging, yet create monotony or frustration.! The key is finding a balance!
15 12. Cartwheels! Start side to side (alignment, rhythm, tension, extension etc)! Progress to a lunge entrance to side landing! Add ¼ out and a quick squaring of the hips! This is a priority prior to introducing a round off! Hands on corrections to emphasize the squaring of the hips! Hand placement0 the T position! Rhythm
16 13. Cartwheel Step Ins! Creating backward momentum! Late closure of the legs (past vertical) for acceleration! Arms finish in coiled position (rounded back, chest in, arms covering ears at about 45 degrees. Not at vertical)! Establishes a strong position and provides for arm thrust to assist momentum backward.! Ups up on a cartwheel or round off will slow rotation
17 14. Cartwheel Drills! From a knee- isolates the front leg push off! Confined space for direction and alignment! Snap Up Drills- NOT SNAP DOWN
18 14. Back Handsprings! Beyond the scope of this training video BUT! Hand placement- slightly wider than shoulder width, hands turned in slightly! Hands turned in provide shock absorption and take stress off the elbow! Allow arm swing as long as proper body shapes and posture is maintained.
19 To Your Success! -John
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