acrobatic tumbling

7/28/2019 Acrobatic Tumbling

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Acrobatic Tumbling version 0.75 Alpha

2003 by Steven Santos (See license agreement for restrictions)www.circusnews.com

[Insert Circusnews.com Documentation License here]


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Acrobatic Tumbling Course Outline

Prerequisites: Must be 8 years of age or older

Must commit to attending every class (NO ABSENCES) Must commit to keeping up with all assignments (NO EXCUSES)

Objectives: Develop proficiency in performing the following roles:

o Acrobato Safety / Spotter

Develop proficiency in performing the following skills:o Beginning Skills

Bridge (lying down and standing)

Table (forward arch) Forward Roll Standing Forward Roll Back Roll Handstand Cartwheel

o Intermediate Skills Dive Roll Front walkover Back walkover

Roundoff o Advanced Skills

Aerial Cartwheel Back handspring Front Tuck Back tuck

o Spotting Skills Must learn the correct spotting technique for each of the skills taught.

Acrobatic Tumbling should be the first acrobatics course kids take with the circus and should cover all beginning and intermediate tumbling skills. Advanced skills and spotting skills should be taughtif possible, or taught as a separate course. Spotting skills should be taught as a part of the class for allkids 11 and older. Students who take the acrobatic tumbling class are expected to participate in ashort routine. The students will learn, practice and perform this routine as a feature act in the circusshow. This act will include the use of all newly acquired skills


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General principles for all spotting:

1. Understand the technique you are spotting for before you attempt to spot it.a. If you do not understand the skill, don't attempt to spot it

b. Make sure your tumbler knows how you are going to spot a skill before you spot itc. Do not wear any jewelry (e.g. watch, rings) that could get caught on anythingd. Watch out for the tumblers arms as they could hit youe. Both the spotter and tumbler must know how the skill will be spotted

2. Always stay close to the person you are spottinga. You cannot carry/catch anything with straight arms

b. Spotting may require you to learn how to run sidewaysc. When spotting, keep runways clear of bags, cables, etc.d. When possible, or when called for, use a platform that allows you to spot with a 90

degree bend in your elbows

e. When kneeling as a spotter, always keep at least 3 points of contact with the ground(for example, a knee and both feet, or both knees and both feet)

3. Always spot in reference to the tumblers center of gravitya. To lift/support you must push through the center of gravity

b. To rotate you must push/pull eccentrically to the center of gravity

4. Your two hands are used for separate purposes.a. The lower hand is usually used for support.

b. The upper hand is usually used for rotation

Spotting for Teaching

1. When teaching a tumbling skill it is often necessary to help the tumbler "get the idea" of howa skill should feel. This training is always necessary before a tumbler can progress to beingspotted for safety only.

a. When spotting to teach, do not allow the tumbler to become reliant on your spotting.Remember, your goal is to give the tumbler the feeling of a skill, not to do the skillfor them.

i. Gradually reduce the amount of the tumblers weight you support as thetumbler progresses with a skill.

ii. Gradually reduce the amount you rotate the tumbler as they progresses with askill.

b. Only correct/give feedback to the most important aspects of the skilli. Focus on correcting one part of a skill at a time

ii. As a tumbler masters one part of the skill, only then should you move on tocorrecting other parts of the skill

2. Do not allow the tumbler to attempt something they are not ready for.a. Allowing a tumbler to try a skill before they are ready to only encourages reliance on

the spotter and requires lots of extra effort.


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b. Allowing a tumbler to progress to a new skill when they have not yet mastered the prerequisite skills can lead to injury or frustration

3. When spotting to teach you can only see a limited range of errorsa. If you need to look for errors, you need to get farther back from the tumbler

b. If you need to actively spot you cannot see the errors. Wean the tumbler off spottingas soon as possible

Spotting for Safety1. When spotting for safety you spot to help prevent injury and offer insight into improving the

skill.a. You should not be providing the tumbler with much, if any lift or rotation while

spotting for safety. b. If you are worried about the safety of the tumbler during execution of a skill, it is a

good sign that the tumbler is not yet ready to do the skill on their own, and either requires more training in the skill, or more work on the prerequisite skills first.

c. If you as the spotter are getting tired (too much muscular endurance on your part), thetumbler is not yet ready to do the skill on their own, and require more training.

2. Expect the best while watching for the worst.a. Anticipate danger areas of a skill and be ready to act if necessary.

b. Never trick the tumbler into thinking you are spotting while you are not spottingc. Never focus on anything other than the tumbler you are currently spotting.


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Bridge (lying down)

Class: Beginning Acrobatic Tumbling

Why: The Bridge is both a stretch used to help develop flexibility in the back, and it isthe basis for several other tumbling skills.

Prereq: NoneHow: Start by lying on a soft surface. Bend your knees and put your feet on the ground

as close to your buttocks as possible. Put your hands on the ground just aboveyour shoulders, and push your torso up into the air until you feel a stretch in your

back.

Spotting: As tumblers begin learning this method of the bridge, they will often benefit froma teaching spotter supporting their lower back. Start by kneeling beside thetumbler. Place one hand under the small of the tumblers back, and the other handon the tumblers abdomen. Use the top hand to help keep the tumblers body fromturning or twisting, and use the bottom hand to help steady and support the

tumblers weight. Most tumblers are able to be weaned off of the spotter veryquickly, requiring the spotter for only the first few times they do this skill.Spotting for safety is usually not required for this skill.

Proficient :To be considered proficient at the bridge you must be able to complete the bridgeon command and hold it for 45 seconds.

Master : A student will be considered to have mastered the bridge when they are able tocomplete this bridge on command and hold it for 2 minutes while supporting aweight equal to their own body weight on their torso and abdomen with only asafety spotter.

Tip: Like all of the other tumbling skills you will learn, the bridge is all about practice.

If you are performing this skill to increase flexibility, when you begin to feel astretch in your back hold it there for 10 30 seconds. Ideally, the arms and legsshould be straight and close together.


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Bridge (standing)


Why: This version of the bridge is both used in acrobatic and acrobalance acts, and it isthe basis for several other tumbling skills.

Prereq: The Bridge (lying down)How: Start by standing on a soft surface with your feet close together and your hands by

your side. Keeping your legs as straight as possible, lean slightly forwards andthen slowly bend backwards. As you bend backwards, extend you arms towardsthe ground until your palms are in contact with the ground and supporting your

body weight. You should feel a slight stretch in your back when you do this.

Spotting: As tumblers begin learning this method of the bridge, they will often benefit froma teaching spotter guiding them to the ground and supporting their lower back until they develop a good feel for it. Start by standing beside the tumbler. Placethe supporting hand on the small of the tumblers back, and the other hand on the

tumblers abdomen. If you need to cross your arms to do this, make sure thesupporting arm is on the bottom. Use the top hand to help keep the tumblers bodyfrom turning or twisting, and use the bottom hand to help steady and support thetumblers weight. Unlike the other form of the bridge, tumblers usually takelonger to be weaned off of the spotter. Spotting for safety should be done whenever possible. The hand placement is the same as for spotting to teach, but thespotter should be supporting very little, if any of the tumblers weight.

Proficient :To be considered proficient at the bridge you must be able to complete the bridgeon command and hold it for 45 seconds with only a safety spotter.

Master : A student will be considered to have mastered the bridge when they are able to

complete this bridge on command and hold it for 2 minutes while supporting aweight equal to their own body weight on their torso and abdomen with only asafety spotter.

Tip: If you feel your back stretch more during this method of the bridge than the firstmethod, you probably do not yet have the flexibility in your back for this skill.Spend a week or two with the other method of the bridge, and then try this oneagain.


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Forward Arch (Table)


Why: The forward arch is used in many acrobatic and acts and as a base for manyacrobalance formations. It is also the basis for many other acrobatic moves.

Prereq: NoneHow: Start by standing with your arms by your sides and your feet about shoulder width

apart. Keeping your legs as straight as possible, lean forward slowly arching your back and bending at the waist. As you bend forwards extend you arms towards theground until your palms are in contact with the ground, your elbows are straightand you are supporting your body weight with both your arms and legs.

Spotting: Spotting is usually not needed with this skill. Occasionally a tumbler will requirea spotter to assist them with developing their balance for this skill. To help atumbler develop their balance for this skill start by placing your supporting handlow on the tumblers abdomen and your other hand at the base of the tumblers

back just above the buttocks. Use the top hand to help keep the tumblers bodyfrom turning or twisting, and use the bottom hand to help steady and support thetumblers weight. You should be able to quickly wean the tumbler off of thesupporting hand, and then the balancing hand.

Proficient :To be considered proficient at the forward arch you must be able to complete theforward arch on command and hold it for 45 seconds while holding a weightequal to half of your own body weight without a spotter.

Master : A student will be considered to have mastered the forward arch when they areable to complete the forward arch on command and hold it for 2 minutes whilesupporting a weight equal to their own body weight on their hips and back

without a spotter.Tip: Keep your knees and elbow straight, and your head up for the best results with

this skill. The name Table comes from the common practice of placing weights onstudent tumblers backs to help them become as stable as a table. There are alsostories about young European acrobats in the 1700 and 1800s being made toremain in this position for an hour or more at a time while there trainers (usuallytheir parents) would eat lunch or dinner using their back as the dining table.


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Forward Roll


Why: The forward roll is the basis for several more advanced tumbling skills.

Prereq: None

How: Start by standing with your arms by your ears and your feet slightly apart. Squatdown, tuck you chin into your chest and roll, making sure you begin your roll onthe back or your head and not the top of your head. As you roll, grab your kneesarching your back forwards. Complete the roll by standing up with your feettogether and your arms by your ears.

Spotting: Usually none. Occasionally a tumbler will require a teaching spotter to help guidetheir head to a proper ground placement, or to help the tumbler learn to keep therehips squarely over their body during the roll. To help a student learn proper head

placement, place your supporting hand on the back of the tumblers head justunder the notch on the back of the head. Place your other hand on the small of the

tumblers back. Use to guide the tumblers head down to the groundProficient :To be considered proficient at the forward roll you must be able to complete a

series of 5 forward rolls on command without error.

Master : Students will be considered to have mastered the forward roll when they cancomplete a series of 5 rolls effortlessly, popping up, or completing a small jumpafter each roll.

Tip: The two most common mistakes in performing the forward roll is (1) starting theroll on the hands instead of on the back of the head and (2) putting your hands byyour butt to push yourself up to stand instead of arching your back forward andallowing your momentum to carry you through. If you have trouble with this

skill, try rolling up a hill or on top of an elevated surface such as a table or stack of gym mats.

[drawing of a somersault]


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Standing Forward Roll


Why: The standing forward roll is the basis for learning the dive roll; the mostcommonly used tumbling skill in circus acrobatics.

Prereq: Forward RollHow: Start by standing with your arms by your ears and your feet slightly apart. Bend

forward, tuck you chin into your chest and roll, making sure you begin your rollon the back or your head and not the top of your head. As you roll, grab your knees arching your back forward. Complete the roll by standing up with your feettogether and your arms by your ears.

Spotting: None

Proficient :To be considered proficient at the standing forward roll you must be able tocomplete a series of 5 standing forward rolls on command without error.

Master : Students will be considered to have mastered the standing forward roll when theycan complete a series of 5 rolls effortlessly, popping up, or completing a small jump after each roll.

Tip: The two most common mistakes in performing the standing forward roll are thesame ones as for the forward roll.


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Back Roll Class: Beginning Acrobatic Tumbling

Why: The back roll is the basis for learning the back tuck and back handspring.

Prereq: Forward Roll

How: Start by standing with your arms by your sides and your feet slightly apart. Squatdown, truck your chin into your chest and put your hands by your ears. In asmooth, and fluidmotion roll your

body backward beginning on your butt, to your back,to the back of your head, and then to your hands to

pushing yourself up, taking the pressure of your neck. End this move

by landing on your feet and standingup with your arms up by your ears

Spotting: Usually none. Sometime a tumbler will need help learning how to transfer their weight from the back of the neck to their arms. The best way to help with this isto have the tumbler practice hand stand pushups for a week or so, and then come

back to this skill. You can also help by lifting their hips as they are rolling.

Proficient :To be considered proficient at the back roll you must be able to complete a seriesof 5 back rolls on command without error.

Master : Students will be considered to have mastered the back roll when they cancomplete a series of 5 rolls in a row, popping up, or completing a small jump after each roll.

Tip: Anything backwards is unnatural and can be a little scary when first learning it.Be patient. The use of an incline or a wedge mat can help a tumbler learn to keeptheir head on their knees, stay in a ball, roll quickly and get up, landing on their feet. The tumbler can sit on the edge of the incline with the feet touching thefloor, elbows on the knees, head down and hands in the right position. Then roll.

The other big obstacle to a good back roll is upper body strength. When learningthe back roll it is often helpful to spend time working on handstand pushups.


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Handstand


Why: The handstand is used in many circus acts. It is also a component in many other acrobatic skills.

Prereq: Forward RollHow: Start by standing with your arms by your sides and your feet slightly apart. Step

forward with your right foot and arching your back forwards and bending at thewaist, bring both of your hands directly to the ground. Make sure your fingertipsare pointing forward and are shoulder width apart. Immediately after your handshit the ground kick your left leg up bringing your body straight up over your hands. Bring your right leg up and together with the left leg. You want to kick

just enough to get you upside-down and perpendicular to the ground.

Spotting: The kick up is the most difficult part of this skill. If the tumbler kicks up with toomuch power they will fall over and if they do not get enough power they won'teven make it up. To spot the handstand for teaching you want to kneel beside thetumbler cross your arms and grasp the waist of the tumbler. As the tumbler startstheir handstand the arms will become uncrossed. To spot for safety you want to

stand so that when they kick up you will be in position to take hold of thetumblers feet and help them to balance. Hold the tumbler by their feet or toes andnot by the leg itself.

Proficient :A tumbler will be considered to be proficient at this skill when they are able tohold a handstand for 45 seconds without a spotter.

Master : A tumbler will be considered to have mastered this skill when they are able tohold a handstand for 60 seconds without a spotter.

Tip: A good handstand is a single fluid motion. Once you are up you must stay in a"tight" position, that is holding all of your major muscle groups tight and ridged.It is okay to stick you head out and focus on the ground in front of you, however,

being able to keep your head and ears in line with your shoulders and arms andstill find your center of gravity quickly and easily is the mark of a true acrobat.This "line look" and is much more difficult to hold, but is a makes for much nicer visual.


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Cartwheel Class: Beginning Acrobatic Tumbling

Why: The cartwheel is a commonly used tumbling skill in circus acrobatics.

Prereq: Forward Roll, Standing Forward Roll

How: Start by standing with your arms held at about 10 and 2 o'clock, and your legs atabout 7 oclock and 5 oclock so that your body is in the shape of an "X". Your eyes should be fixed on the mat where you want to land. You should move in astraight line with a straight body. Facing towards your right, take a step sideways,lunge with the right leg, bend at the waist and reach towards the mat with thehands while kicking the left leg over the head. Land with the left leg first, pushwith the hands, bring the right foot down and stand so that you finish in the same

position you started with arms up and feet apart.

A folded mat can be used to help the tumbler who is apprehensive about takingthe weight on their hands and end up collapsing. It can also help the student whois having difficulty in placing the correct leg down first, which should be the kick leg or the leg behind.

Have the tumbler bend over in the position shown by placing their dominant legforward and their hands in the circles. The tumbler should then step over the matwith their rear leg and briefly stop in this position. Have the tumbler slowly lifttheir other leg around and step behind the other leaving their hands in contact with the mat. After theyhave both feet down and have their balance they maylift their hands. Have them practice this slowly,stopping at each point until they get the concept, thenhave them start speeding it up a little at a time. Whenthey have become comfortable with this have themstand with their arms up in a cartwheel position andthrow their hands down to the circles before theystart.

As they become more confident and proficient letthem try a couple on the flat mat, with the assurancethey may come back to the folded mat whenever they


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feel the need. A flat mat with a 4" wide set of parallel lines with hands and feetdrawn on it to can help a tumbler learn to travel in a straighter line.

Spotting: Stand facing the back of the tumbler you are spotting. Cross your arms and graspthe waist of the tumbler. As the tumbler starts their cartwheel the arms will

become uncrossed when they become inverted and recross as they finish. Movesideways with the student as you spot. Watch out for flying feet.

Proficient :To be considered proficient at the cartwheel you must be able to complete a seriesof 5 on command without error.

Master : Students will be considered to have mastered the cartwheel when they cancomplete a series of 5 at almost a running pace.

Tip: Some of the more common problem when learning the cartwheel are (1) Placingthe opposite hand down first, (2) Not kicking the Back leg up, (3) Not landing thekicking leg first, (4) The body and legs piking around the side, (5) The Body mayturn too much (6) The hands not pushing the tumbler away from the mat, (7)Tucking the head rather than looking at the mat, (8) Bending the legs and landingon the knees rather than the feet.

The whole process can be to the left as well as to the right


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Dive Roll

Class: Intermediate Acrobatic Tumbling

Why: The dive roll is the most commonly used tumbling skill in circus acrobatics.

Prereq: Forward Roll, Standing Forward Roll

How: Start by standing with your arms by your ears and your feet slightly apart. Slowlywalk forwards, and perform a roll just as you would a standing roll. When you

become comfortable with this roll while walking at a slow pace, increase to anormal walking pace, then a jog, and finally to a run.

Spotting: None

Proficient :To be considered proficient at the dive roll you must be able to complete a seriesof 5 jogging dive rolls on command without error.

Master : Students will be considered to have mastered the dive roll when they cancomplete a series of 5 rolls at a running pace, popping up, or completing a small

jump after each roll.Tip: When learning the dive roll it is often helpful to practice diving over a raised bar

(high dives) or over a series of objects (long dives).


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Front Walkover


Why: The front walkover is a skill used in many circus acts. It also just looks cool.

Prereq: Forward Roll, bridge, handstand

How: Start by standing with your hands at your side and feet slightly apart. Raise your arms and set one foot in front of you. As you do, bend forward, lowering your

body towards the ground so your back leg is still in the air and both hands are onthe ground with your elbows straight. Kick the raised leg up and over your headand let the other one follow. Your legs should stay in a splits position while doingthis. When your first leg lands on the ground, arch your back, pushing your bodyforward into a bridge position. As the second leg lands, roll your back and bringyour chest up and over to complete this move.

.Spotting: When spotting the front walkover for safety start by standing facing the side of

the tumbler you are spotting. Cross your arms and grasp the waist of the tumbler.As the tumbler starts their walkover the arms will become uncrossed when they

become inverted and recross as they finish. Move sideways with the student asyou spot. Watch out for flying feet. When spotting to teach this skill you will usethe same hand positioning as spotting for safety, but you will usually have to

provide a good deal of the lift while the tumbler is inverted, and rotation to get thetumbler back to standing. Gradually back off the amount of lift and rotation you provide the tumbler while encouraging them increase the weight they take on their arms, and the rotation they get from their kick.

Proficient :To be considered proficient at the front walkover you must be able to complete aseries of 5 front walkovers on command without error, and with only a safetyspotter.

Master : Students will be considered to have mastered the front walkover when they can tocomplete a series of 5 front walkovers on command without error, and without aspotter while maintaining a clean look.

Tip: It is often scary for a tumbler when they begin learning this skill, and even moreso when they are being eased off of the spotter. Assure the tumbler that they can

be spotted for as long as they need, even after they have been weaned from it.


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Back Walkover


Why: Like the forward walkover, the back walkover is a skill used in many circus acts.It also just looks cool.

Prereq: Standing Bridge, handstand, back rollHow: Start by standing on a soft surface with your feet close together and your hands by

your side. Raise your arms and set one foot in front of you, keeping your legs asstraight as possible bend backwards into a bridge. As you bend backwards, extendyou arms towards the ground until your palms are in contact with the ground andsupporting your body weight. Kick the raised leg up and over your head and letthe other one follow. Your legs should stay in a splits position while doing this.When your first leg lands on the ground, arch your back, pushing your bodyforward into a standing pike position. As the second leg lands, roll your back and

bring your chest up and over to complete this move.

Spotting: When spotting the back walkover for safety start by standing facing the side of thetumbler you are spotting. Cross your arms and grasp the waist of the tumbler. Asthe tumbler starts their walkover the arms will become uncrossed when they

become inverted and recross as they finish. Move sideways with the student asyou spot. Watch out for flying feet. When spotting to teach this skill you will usethe same hand positioning as spotting for safety, but you will usually have to

provide a good deal of the lift while the tumbler is inverted, and rotation to get thetumbler back to standing. Gradually back off the amount of lift and rotation you

provide the tumbler while encouraging them increase the weight they take on their arms, and the rotation they get from their kick.

Proficient :To be considered proficient at the back walkover you must be able to complete aseries of 5 back walkovers on command without error, and with only a safetyspotter.

Master : Students will be considered to have mastered the back walkover when they can tocomplete a series of 5 back walkovers on command without error, and without aspotter while maintaining a clean look.

Tip: It is often scary for a tumbler when they begin learning this skill, and even moreso when they are being eased off of the spotter. Assure the tumbler that they can

be spotted for as long as they want, even after they have been weaned fromneeding it.


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Round Off


Why: The Round Off is used in many circus acts to allow the acrobat to jump over anobject at the end of a tumbling pass.

Prereq: A very good Cartwheel, Dive roll, back walkover.How: Start by standing with your arms held at about 10 and 2 o'clock, and your legs at

about 7 oclock and 5 oclock so that your body is in the shape of an "X". Your eyes should be fixed on the mat where you want to land. You should move in astraight line with a straight body. Facing towards your right, take a step sideways,lunge with the right leg, bend at the waist and reach towards the mat with thehands while kicking the left leg over the head. While in the handstand positionand as your momentum brings your legs over the top, bring your legs together andturn them so that your toes are pointing up and in the direction you are going in(you will be inverted). Push off with your arms and land with feet together.

As you become more proficient with this skill start working on the height andlength of the jump. Try jumping over a high bar to help increase the height of your round off. To increase the length of your jump try marking off a hand

position or takeoff point on the ground, and have an extra person mark off whereyou land. If you are feeling very ambitious, try some long high round offs.

Spotting: Spotting to teach the round off is very similar to spotting to teach the cartwheel.Stand facing the back of the tumbler you are spotting. Cross your arms and graspthe waist of the tumbler. As the tumbler starts the round off the arms will becomeuncrossed when the tumbler becomes inverted and recross as they finish. Movesideways with the student as you spot. Watch out for flying feet. As tumblers get

better with this skill and are able to jump further at the end of the round off youmay need 3 spotters for this skill (one for the first part, and 2 to catch the tumbler at the end of the jump). Many of the same teaching tips used to teach thecartwheel can be used to help teach the round off. When spotting the round off for safety hold the tumbler the same as you do when spotting to teach. Thedifference is when spotting for safety you do not support much if any of thetumblers weight.


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Proficient :To be considered proficient at the round off you must be able to complete a seriesof 5 round offs on command without error, and with only a safety spotter.

Master : Students will be considered to have mastered the round off when they cancomplete a series of 5 round offs jumping over a 3-foot span on command withouterror, and without a spotter while maintaining a clean look.

Tip: (1) It is often helpful to practice making your cartwheels stretched and long.

(2) Putting chalk marks on the floor for the hands and feet are often helpful.

(3) Take your time on each of the steps. To do them correctly may take sometime, but it will be worth it in the long run.

(4) The most common cause of early turns is not keeping your hips and shoulderssquare into the hurdle and lunge.

(5) The most common cause of piking down is turning too early in the hurdle andclosing the feet too soon.

(6) The most common reason for the head coming out is the arms are not stayingfully extended by the ears.

(7) Poor Shoulder angle is usually a sign of a lack of flexibility in the shoulders or the tumbler is reaching for the ground too soon.


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Aerial Cartwheel

Class: Advanced Acrobatic Tumbling

Why: The aerial cartwheel is an acrobatic move where, from the audiences perspective,the acrobat seems to defy gravity.

Prereq: A very good Cartwheel, Roundoff How: Start by standing with both feet parallel, hands by your ears

and your body facing to the side. Take a step forward withthe right leg and immediately kick the left leg up. As youkick the left leg up, lean your body forward and down,

pivoting on the right leg (note: both legs should be straight).As you kick swing your arms from overhead, to in front of the body, and down to the sides of the body. As you feel themomentum from the left leg beginning to bring your body off the ground jump off with the right leg, rotating your body so that your legs to continue over your bodyand landing first with the left leg.

Spotting: Stand facing the back of the tumbler you are spotting. Cross your arms and graspthe waist of the tumbler. As the tumbler starts their cartwheel the arms will

become uncrossed when they become inverted and recross as they finish. Movesideways with the student as you spot. Watch out for flying feet.

Proficient :To be considered proficient at the aerial cartwheel you must be able to complete aseries of 5 on command without error, and with only a safety spotter.

Master : Students will be considered to have mastered the aerial cartwheel when they cancomplete a series of 5 on command without error, and without a spotter whilemaintaining a clean look.

Tip: Keep you head down. If you lift it up in the middle of it, your body and legs willgo more horizontal than vertical.

Tumblers often have difficulty learning the importance of pushing off the frontleg. This push off is where much of the height comes from. When a tumbler doesnot apply enough force they won't get enough height to get all the way around.

Another problem tumblers often have is the swinging motion of the leg that isalready in the air. This motion is also where much of the rotation comes from, andwhen a tumbler does not swing the leg around enough, the aerial is slow inrotation.

Once a tumbler has gotten around, they will often forget to complete the skill and just worry about getting their feet on the ground. Remember to lift the chest,which adds a little more rotation to help get around. Without lifting the chest, thetrick looks like it "flops" and has no dynamic.


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Back Handspring


Why: The back handspring is a skill that combines backward tumbling and flight. Thisis one of those skills that appear to make an acrobat defy gravity.

Prereq: Back Walkover How: Start by standing with both feet parallel, hands high over your head. Bring your

hands down and at the same time squat as if sitting in a chair. Forcefully raiseyour hands above your head keeping the elbows straight at the same time as you

jump backward into an arch. You should shoot backward. As your hands touchthe mat, snap your feet toward the ground and stand.

As you become more proficient with this skill start working on the height andlength of the jump. Try jumping over a high bar to help increase the height of your round off. To increase the length of your jump try marking off a hand

position or takeoff point on the ground, and have an extra person mark off whereyou land. If you are feeling very ambitious, try some long high round offs.

Spotting: Spotting to teach the back handspring is very similar to spotting to teach both theround off and the cartwheel. Stand facing the side of the tumbler you are spotting.

Cross your arms and hold the waist of the tumbler at the base of the abdomen andthe small of the back. As the tumbler starts the back handspring the arms will become uncrossed when the tumbler becomes inverted and recross as they finish.Move sideways with the tumbler as you spot. Watch out for flying feet. Astumblers get better with this skill and are able to jump further at the end of the

back handspring you may need 3 spotters for this skill (one for the first part, and 2to catch the tumbler at the end of the jump). Many of the same teaching tips usedto teach the cartwheel and round off can be used to help teach the back handspring. When spotting the back handspring for safety hold the tumbler the


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Front Tuck


Why: The front tuck is a very dramatic acrobatic move that can be used to really wowan audience.

Prereq: Front Walkover. Tumblers must also be physically strong enough to perform thisskill safely. The most important muscles that will be used are the abdominals andlegs (both upper and lower). Special attention should be given to thestrengthening of these two areas prior to attempting this skill.

How: Start by standing with your feet together and your hands by your sides. Run atmedium pace towards your takeoff point, keeping your eyes on the landing area.Just before you reach your take off point your last step should be a short hop,landing with your feet together and your knees slightly bent and your hands byyour ears. In a nice fluid motion push off with your legs jumping up as high asyou can, bringing your knees up to your chest. As you bring you knees up, swingyour arms down and roll your body over, bringing your arms and knees in tight toyour body. As you pass horizontal you want to find the ground, then extend your legs keeping them slightly bent and landing feet first. When you first touch theground your knees should still be bent. Bring yourself into a standing positionwith your feet together, and your arms up.

Spotting: When spotting to teach the front tuck stand facing the side of the tumbler you arespotting. Cross your arms and hold the waist of the tumbler at the base of theabdomen and the small of the back. As the tumbler starts the front tuck thespotters arms will become uncrossed when the tumbler becomes inverted andrecross as they finish. Move sideways with the student as you spot. When atumbler first begins learning this skill the spotter will typically be supportingmuch of the tumblers weight, and providing much of the tumblers rotation. Asthe tumbler becomes more proficient with this skill the spotter will be able to ease

off, providing less and less lift and rotation. When spotting the front tuck for safety hold one hand (palm facing up) in front of the tumbler. As the tumbler begins the front tuck the other hand is placed on the tumblers back to help withthe rotation. When spotting for safety you do not support much if any of thetumblers weight, and provide little if any of the tumblers rotation.


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Proficient :To be considered proficient at the front tuck you must be able to complete a seriesof 5 Running Front Tucks on command without error, and with only a safetyspotter.

Master : Students will be considered to have mastered the front tuck when they cancomplete a series of 5 standing front tucks on command without error, andwithout a spotter while maintaining a clean look.

Tip: The most common mistakes tumblers make with this skills are:

(1) Not jumping from the balls of feet. When you jump, your takeoff should beon the balls of your feet, your feet should in front of you, your arms overhead, andeyes forward.

(2) Improper run. Your run should be a strong and consistent run.

(3) Week or incorrect arm throw. Your arm throw should be an aggressive over arm throw. We use the over arm throw technique for this skill because it is a lesscomplicated and more natural technique. While other arm throws can be used for

this skill, they are more complex and more difficult to learn.(4) Loose tuck. When you perform a front tuck, you must make sure to keep your tuck tight. Keep your arms and legs in tight to your body as you rotate.

(5) Uncontrolled landing. To control your landing you must make sure to flex theknees to absorb the force of the landing


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Back Tuck


Why: The back tuck is one of those skills that give the audience the illusion thatacrobats can fly.

Prereq: Aerial Cartwheel, Back Walkover, Back Handspring. Tumblers must also be physically strong enough to perform this skill safely. The most important musclesthat will be used are the abdominals and legs. Special attention should be given tothe strengthening of these two areas prior to attempting this skill.

How: Start by standing with your feet together and your hands by your sides. Allowyour chest to drop slightly as your arms swing backward and you bend at theknees. In a single fluid motion push off with your legs and then lift your hips. Atthe same time you want to swing your arms straight up, and allow your head and

body rise and begin to rotate backwards. Keep your head looking forward as longas possible to allow you to get as much height from your jump as possible. Asyou jump you will bring your knees up to your chest, starting your rotation. Asyour knees pass where your hands are, pull them in tight to your body. As youstart to pass vertical look back and find the ground. As you pass horizontal youwant to extend you legs, keeping them slightly bent, landing feet first. When youfirst touch the ground your knees should still be bent. Bring yourself into astanding position with your feet together, and your arms up.

Spotting: When spotting to teach the back tuck stand facing the side of the tumbler you arespotting. Cross your arms and hold the waist of the tumbler at the base of theabdomen and the small of the back. As the tumbler starts the front tuck thespotters arms will become uncrossed when the tumbler becomes inverted andrecross as they finish. Move sideways with the student as you spot. When atumbler first begins learning this skill the spotter will typically be supportingmuch of the tumblers weight, and providing much of the tumblers rotation. Asthe tumbler becomes more proficient with this skill the spotter will be able to easeoff, providing less and less lift and rotation. When spotting the front tuck for safety hold one hand (palm facing up) in front of the tumbler. As the tumbler

begins the front tuck the other hand is placed on the tumblers back to help withthe rotation. When spotting for safety you do not support much if any of thetumblers weight, and provide little if any of the tumblers rotation.


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Proficient :To be considered proficient at the back tuck you must be able to complete a seriesof 2 Standing Back Tucks on command without error, and with only a safetyspotter.

Master: Students will be considered to have mastered the back tuck when they cancomplete a series of 5 standing back tucks on command without error, andwithout a spotter while maintaining a clean look.

Tip: Bring your knees to your hands, not your hands to your knees.

Make sure you give a forceful push off so you can get enough momentum andkeep the flip going.

Make sure you bring your legs into a tight tuck and your legs are close to your body.

Stay tucked as long as you can before landing.

When you first touch the ground your knees should still be bent, bring yourself into a standing position with your feet together, and your arms up. Your armsshould swing back quickly as your legs extend.

Stare at one spot on the wall until you're finished.


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Course Skill Evaluation SheetStudent Name _____________________________________ Class _________________________

Skill Master / Proficient Notes / InitialsBridge (lying

down andstanding)

Table(forward arch)

Forward Roll

Standing Forward

Roll

Back Roll

Handstand

Cartwheel

Dive Roll

Front walkover

Back walkover

Roundoff

Aerial Cartwheel

Back handspring

Front Tuck

Back tuck

acrobatic tumbling

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