Front and back tumbling
Tony’s 10 Commandments for tumbling
1. PLAN. Proper planning prevents piss poor performance
2. Teach the big picture. – Don’t be so technical when they are learning.
3. Patience – not everyone learns at the same pace
4. Teach it right the first time
5. Safety rolls. Learn how to fall. It is going to happen, be prepared
6. Small muscles help big muscles Use all of them! Conditioning for success
7. provide training stations, twisting rules etc. and encourage simple basics. — Then let them explore
8. Same direction twisting front and back
9. Arms lead the way
10. Spotting is a step not a solution
Give the gymnasts an opportunity to fail… and to succeed…
failure is a prerequisite for success. let them know that it is ok.
they can not make a correction without risking failure
all gymnastics starts with tumbling
teach it right the first time
go back a step if the gymnasts gets confused.
– THERE IS NO SHORTCUT.
Try to be very methodical.
Give corrections not observations
Preparing the Body
Tumbling is equal amounts legs and arms. Your conditioning should reflect that.
What do your legs have to do?
The stomach holds the body together, it is often the “weak link”
Arms need to be straight, need to PUSH, Pulling exercises for balance.
Make the muscle strong. Then train it to be fast.
The use of plyometric conditioning
condition FOR SUCCESS
roll back stand (both leg, single leg- progress to roll back jump.)
jump lunges (FRONt AND SIDEWAYS)
step up kicks
lots of jumping!
jump up and off of mat
lead into lots of rebounds
Prepare the mind
teach – muscle memory
break the skill down
teach what each part needs to do
find as many places as possible to do those positions
important body shapes
side arch (for twisting)
neutral head position
basic line tumbling
done every day
base for every event
have a plan, what do you want them to get from this?
Split walk 3 sec. square, then flat
Handstand forward roll straddle through
Back and Front limber
back extension roll
3 steps kick front, side, back
kick front, side, back, bwo
alternate front walkover
forward roll tuck, pike, straddle up to hs.
front and side cartwheels
side and front aerials
Safety rolls- there is ONLY 1 guarantee, you are going to fall, so be ready.
Forward and backward rolls
Handstands before cartwheels
Front and back limbers
Front and back walkovers before handsprings
the round off- a sideways handspring
Far arm cartwheel
Stretched out skip
I tend to do hurdle front handsprings before round offs
Front Tumbling progression
Headspring before Handspring
Handsrping step out before together.
Work Tight Arch
FHS step out- FHS step out- FHS 2 feet rebound
FHS – rebound- bounder (eventually front tuck)
FHS – front tuck/ pike- rebound- bounder
run punch front- rebound- bounder
run punch front- bounder- rebound
run punch front- punch front
FHS- front pike- front
Back tumbling progression
rows of BHS (time these!)
Round off BHS “set”
be willing to spot “set” and layout for good body position
i teach lay out first. then pike/ tuck
make sure they know how to land
Double back, full in, Arabian double
My friend Arun Kumar Jayan (ALL THE WAY FROM INDIA!) shares another drill. This time for basic body shaping for back layout position.
I have always loved front and side aerials. Not just for their artistic enjoyment but for the leg drive that it teaches.
Here is a drill that showed really good results with this young lady from Edmonton, Alberta Canada.
I will be teaching a USAG W200 Course at Metro South Gymnastics Academy in Canton, MA
Register through USA-Gymnastics
This is a live, six-hour, hands-on training course designed for school age, pre-team and Level 1-4 coaches. This is a NEW course developed for pre team, level 1-4 coaches and even school age recreational coaches. Course topics include warm ups, conditioning, lesson planning, hands on spotting and lecture for all Olympic events. This is a great hands on experience of drills and skill progression with instructors demonstrating practical examples of coaching level 1-4 gymnastics.
The W200 Development Coaches Course: HOTD has been developed to:
Enhance the status of beginning level competitive gymnastics programs throughout the United States.
Establish certificate program requirements which will help identify competent pre-team and competitive (Level 1-4) gymnastics coaches.
Provide appropriate skills, drills and techniques for entry level competitive coaches.
Help standardize pre-team and entry level competitive gymnastics teaching throughout the United States.
Provide resources, instructional materials, and assistance at levels 1-4 coaching
Provides Hands on Spotting on all four Olympic Events.
U200 Development Coaches Course: Sports Science (online) is a companion to W200: Development Coaches Course: Hands on Training (HOTD). It is highly recommended that you complete U200 prior to W200. However, it is not a requirement to take U200 first. U200 covers the sports science aspects of coaching this level athlete including nutrition, biomechanics, injury prevention and psychology.
Attendance to the W200 course is eligible for 6 hours of CPE credit.
11/15/2014 3:00 PM Metro South Gymnastics Academy 255 Revere St. Suite A&B , Canton, MA, 02021
Thanks to Rebecca Sykes who uploaded various parts of my course that I taught for the Icelandic Gymnastics Federation.
Here are some tumbling drills.
Rebecca Sykes shared this great drill. We have all gotten stuck with a kid or two needing something to fill the gap in twisting.
A+ for creativity! [Read more…]
Mykaya Skinner making twisting doubles look WAY too easy.