TUMBLING BONUS RULES
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. Spotting is a step not a solution
10. LET THEM PLAY
LONG TERM VS SHORT TERM
NEVER PAINT YOUR SELF INTO A CORNER.
PICK SKILLS THAT ARE PROGRESSIVE.
LAY THE BASE FOR WHERE YOU WANT THEM TO BE IN 2 YEARS
Skills needed for bonus
Make the muscle strong. Then train it to be fast.
The use of plyometric conditioning
THE “X” FACTOR
Hip flexor and back
Abdominal and gluteus
roll back stand (both leg, single leg- progress to roll back jump.)
step up kicks
ankle pull backs
Laying hip raises both legs and single leg.
should be done in the early part of work out.
monitor numbers (more is not better)
Keep it specific
More than just a High back hand spring
Is NOT the end! Always do something out of it.
Rows and Rows of Back Hand Springs
BHS over mats
Front Layout –
like a whip. Just front wards.
work body shape. (tight arch)
front handspring stepouts in a row
step out- step out- together rebound
step out- together extra rebound – bounder
establish flip first, then twist
BHS rebound 1/2 FHS
BHS 1/2 rebound