David on Handstand Technique

I’m sure that everyone out there has at least given a solid effort in attempting to do a handstand. And I’m sure that some of us did them fairly well. But, we all have seen people try this “simple” drill and epically fail.

What I want to do, is give you a few techniques that we should all strive for, so that we can teach our younger kids the most important skill in all of tumbling.

First thing I’m looking for while teaching a handstand is the positioning of the arms, head, shoulders and chest, and lunge positioning. First off, in the lunge, I like my athletes to be in about a 45 degree angle from shoulder to back leg.

I’m also making sure that the athlete’s arms are not just by the head, but behind the ears, so to open the shoulders throughout. This will also help prevent the dropping of arms going into this skill, as well as how we approach cartwheels and round offs.

I’m then making sure that the athletes head position stays neutral throughout this skill. It’s so easy to have your chin raised, while looking for your hands, when reaching into the handstand. This will only cause a slight arch in the back, which is one thing we are really trying to avoid while learning the beginning/foundation skills of tumbling.

Let’s make sure that while we are teaching our fundamentals, that we don’t just pass on by these skills and drills. You ever want to know why a level 5 kid has a bad full? Check out their round off. Ever wonder why their round off isn’t too hot? Check out that handstand.

Drills=Skills Show 08 – Technique

The 8th edition of Drills=Skills is all about technique.

Sean on Standing Tuck Troubleshooting

Having trouble with a standing tuck?

As a coach when I have an athlete having issues with a standing, I look at their physical conditioning. If an athlete can perform a standing tuck with precise technique on apparatuses such as tumble trak or air track, but are having issues on the floor, they have an athletic deficiency in some aspect.

To perform a standing tuck properly, requires an athlete to have many different types of strength and muscular reactions so you want to make sure you train them properly. Explosive hamstrings and glute muscles are absolutely crucial to propelling the athlete off the mat quickly and powerfully, along with creating the “hip lift” movement. Exercises such as box jumps, depth jumps , and broad jumps are some explosive movement exercises that help tremendously.

Moving along the upper body, a strong core to maintain the hollow body position, plank holds, plank ups, and ab roll outs are some things I use to help strengthen the abdominals and the intercostals (rib muscles). In outs with paper plates, and hanging leg raises to activate and isolate the knee drive, which help train the hip flexor which pull the legs up into a tucked position. Finishing off with fast arms, which require fast and flexible shoulders. Front raises and lateral raises with ankle weights around wrists for strength, along with resistance band work goes a long way.

The other part I like to reinforce is the stick. Single leg box jump landing on one leg, keeping it small about 8-12 high. Allowing the calves and ankles isolated training create a strong stable base for landings. Jump squats and lunges are daily to keep the absorbing motion strong and stable.

Drills=Skills Show 07 – Roundoffs

The 7th edition of Drills=Skills featured Shea, David, and Sean discussing roundoffs.

David on Standing Tuck Drills

Standing tucks might just be my favorite skill to teach, but at the same time, can be one of the most taxing skills to get accomplished.

Some of the most common problems I see with standing tucks are the dropping of the chest in the entry, lack of use of the arms, throwing the head back, and heels being driven to the rear, instead of over the head. All of these can be resolved by simple basic drills. Some of these problems can be fixed two or three at a time with one drill. You just have to be patient.

A good drill to start out with is a basic straight jump onto a box mat, or panel mat. Try to encourage the arms being used, and the actual jump into the skill. If your athlete is going into this skill through a good athletic stance, this will help promote going through the right form into the jump, before the tuck.

Another drill I like to use, that also helps condition the athlete’s core, is to stack mats between the lower and midpoint of the athletes back, and then have them jump into a candlestick position, that will tuck at the top. Just make sure that once the athlete is driving their hips through the candlestick position, to drive their shins and toes over their head to hit the tuck position. You’re most common problem with standing tucks would be landing short. If you are able to teach a good shin and toe drive that goes over the head, this will help stop your athlete from landing with too much weight in the front part of their feet. Also, this will save ankles for the long run.

Too often, standing tucks can be the most rushed skill for an athlete to have. Let’s just all take the time to teach them correctly, so we then can be able to teach all the other skills that will come after.

Drills=Skills Show 06 – Handstands

The topic for today’s edition of Drills=Skills is Handstands.

Shea on Standing Tuck Technique

The standing tuck is an equal combination of power and technique, without one the other cannot be accomplished. The proper athletic stance to start allows for the core, glutes and hamstrings to become engaged. Following this position the arms need to lead the body up so I’m often telling my kids to speed up their arms. This allows for explosiveness from the legs all the way through their toes. Kids will often focus on the tuck too early which limits the full use of arms and legs so I like to have them jump into a candlestick position onto a raised surface. The “feel” of the proper explosion onto a raised surface allows the this for the athlete. The lifting of the hips over the shoulders, rather than the shoulders below the hips, is what provides the proper timing for the rotation of the the tuck. The knees should be bent, but not the feet bent to the bottom. As the rotation completes the landing should be that of the chest coming up to allow the feet to come to the floor. Often times the athlete wants to look for the floor and kick out resulting in a short, improper landing. Providing the athlete with a specific place to look at the start and finish of the skill can help their awareness throughout the skill.

Drills=Skills Show 05 – Front Twisting

Special guest Victor Rosario joins Shea, David, and Sean for the 5th episode of Drills=Skills. The topic is front twisting.

The show covers introducing front twisting, proper twisting direction philosophies as well as drills and conditioning to maximize front twisting.

David on Walkovers

I can’t begin to tell you how many athletes come into a cheerleading gym wanting to learn how to do any skill that involves a flip, without ever knowing all the progressions that come before that actual skill. And one of those most important progressions would be the walkover, front or back.

Before you even get to either one of those walkovers, there are progressions that come before them. Some of those for example would be, a bridge (from either a standing position or lying down and pushing up into it), bridge kickovers, and front and back limbers.

One of the most important parts to pay attention to while doing this skill, would definitely be the shoulder flexibility of the athlete. Too often you will see bent legs, or a severe bend at the hips causing a pike at the finish. This is often due to the lack of flexibility in the shoulder area and can be easily avoided if the progressions of these skills are taught correctly.

One of my favorite drills for the front walkover is a basic front limber, or front walkover off of a panel mat. Long ago, one of my mentors taught me the importance of “REACHING” into the front walkover, rather than “just placing” hands down in front of you. A lot of times an athlete will dive straight down into this skill. Reaching into a front walkover will help encourage more of a push from the lunge and promote a better stretch through the shoulders, and a better hip and heel drive over the top, while pushing through the handstand position before finishing in the front walkover.

As for the back walkover, I have to be able to teach the athlete that it’s not just a bridge and then kick over. When a kid does this, they miss the part of pushing through their shoulders. While teaching this skill, I like to focus on the timing of when their hands hit the mat, they then push through their shoulders, which will in turn help promote the drive through their hips and shins/toes while kicking over in the back walkover. There is no specific way of identifying the perfect timing of when to kick over, but I like to refer to my athlete that when they start to feel a slight stretch in the shoulders, that’s when the drive from the hips should start.

I could really go on for days about all the important steps to this skill. But, if us coaches can really take the time to teach our basic fundamentals, these skills will happen a lot faster and easier. Just remember that, “Progressions equals Perfection!” No matter what skill it is!

Drills=Skills Show 04 – Walkovers

Walkovers are the topic for the 4th Drills=Skills show. Shea covers proper technique with a focus on open shoulders and proper lever positioning, David explains drills used to perfect walkovers, and Sean discusses some troubleshooting strength and conditioning tips.