At home workouts for your intermediate tumbler

In our intermediate tumbling classes there is a large focus on back handsprings. The back handspring is the most common tumbling skill thrown in cheerleading and is a part of almost every tumbling pass. To complete proper back handsprings athletes must have a certain level of leg, core, and upper body strength as well as back flexibility. This article will outline at home workouts to help your athlete gain the proper strength and flexibility to successfully complete this skill.

Bridge Stretch

ü Start by lying down with your hands by your ears and your feet and knees together close to your seat.

ü Push Through your palms and toes until in the bridge position.

ü Continue to push through your toes trying to make your legs straight with your chest over your arms.

ü Your athlete will feel the stretch in their back, chest, core and shoulders.

ü Hold the position for 30 seconds then relax by lying back down and pulling your knees to your chest and wrapping your arms around them and rocking back and forth.

ü Repeating this three times daily will greatly improve back flexibility.

Leg Lifts

ü Leg lifts will help you have the core muscles to get your hips over your head with your legs straight.

ü Start by lying down with your arms by your ears and your legs straight and together with your toes pointed.

ü Start with your feet 3-5 cm off the ground.

ü Lift your legs until your seat is off the ground and then bring them back down to 3-5cm off the ground.

ü Doing 10-15 reps 3 times a day 3-4 days a week will greatly help you to pull your legs over and speed up your back handsprings.

Wall Squats

ü Start with your legs at a 90 degree angle with your feet shoulder width apart.

ü Keep your arms straight out in front of you and press your entire back against the wall.

ü Stand up keeping your entire upper body against the wall and then go back to the starting position.

ü Repeating this 10-15 times a day will help you gain the leg strength required to have a strong jump in your back handspring.

Elevated Shoulder Push-ups

ü Start with your feet together on an elevated surface and your hands on the ground

ü Bring your elbows back and touch your nose to the ground with your hips over your shoulders.

ü Push through your arms and extend them squeezing your shoulders to your ears.

ü Doing this 5-10 times three times a day 3-4 days a week will greatly improve your ability to hold your bodyweight in your hands in your back handspring.

These workouts along with coming to the gym three times a week will put athletes on the fast track to being able to do perfect back handsprings. These at home workouts will help athletes gain the strength they need. This strength along with the advice and training on their technique they receive from their coaches will keep them progressing, strong and most importantly safe in their tumbling.

The authors：

- former High School Cheerleader

-former University of Missouri Cheerleader

-UCA staff and Head instructor 7 years

-10 years experience coaching at the High School, College, and Competitive level of Cheerleading