Standing Tuck- Jump Drills

From what you describe, it sounds to me like you need to do some conditioning. More specifically, conditioning for your core and lower body. Let me explain.

If I asked you to do a single straight jump as high as you could go, as if you were setting for a back tuck, and i measured the distance between your feet and the floor, chances are that distance is relatively small.

That single jump can tell me a lot about a cheerleader's tumbling. It tells how strong they are, how quick, and if they can coordinate their movements in proper sequence to be as efficient as possible when tumbling.

When we do standing tumbling, we generate the force needed to complete the skill through that jump. The jump starts with a preparatory bend the knees, ankles, and hips, as well as a backward arm swing. Immediately following this preparatory phase, our arms swing upward, followed by extension through our hips, knees, and finally ankles.

How quick we can change that downward movement to upward momentum is the key to unlocking the most POWER in our jump. To do this, we need to strengthen our leg muscles, so that they can add more force to our jump. As well as strength we need to train our muscles and brain to coordinate as quickly as possible to change directions. In other words, Power is the result of both strength and speed.

Did you fall asleep yet?

No?

Good! Because now that I explained the technical physics behind it, I'm going to tell you how you can apply this to your tuck...

BUT... you will have to wait. I am at a Tim Horton's now, and must head to the gym before I'm late! But I will finish this later... Sorry to leave you at a cliff hanger! =p

What a fantastic description so far! Thank you. I'm a ex ballerina so you'd think I would have a good jump.

Okay, Round 2!

So yesterday we established that to start a back tuck we need a powerful jump. We also established that power is the result of not only strength, but speed of the jump.

Now, I'm going to go over some drills and exercises that can improve your standing tuck. Keep in mind, that without me seeing your tuck, I am assuming that (based on your description) the problem with your tuck is the maximum jump height, and that other factors such as throwing your head back, not getting your arms up, or dropping your chest, are not stopping you from full extension during your jump.

Exercise 1: The Squat: This exercise is probably not new to you. But I will give you a progression that benefits you no matter how advanced you are.

First, start on two feet that about shoulder width apart and arms extended in front of you. Then bend at your knees, making sure that as you squat, your feet stay parallel to each other, and that you knees stay directly over your toes. Bent as low as you can while keeping correct form, then return to the starting position. I would suggest doing 3-5 sets of squats. With 12-20 repetitions in each set. Do this 3-5 times a week and you will quickly begin to see results in performance.

This exercise seems easy enough. But you would be shocked at the number of people that do it wrong. The most common mistakes I see is cheerleader’s knees bow in towards one another and feet turn outwards away from each other. Another common error is dropping the chest and shoulders down. If you find yourself making those mistakes try doing squats against a wall with a stability ball. Like this:





After you master the two legged squat, you can progress to a harder challenge. The Single leg squat. Again, just like the single let squat, make sure to keep the knee in line with your toes, like you see below.



Okay, that's I have time for right now. I will add on more when I have time! I'm thinking I might even take what I write for this thread and post it as a few blog posts so other more can see it! You can check out what I have already on there at Full-Out: Cheer and Fitness