i have a question about doing a standing back tuck. Some coaches say to
rotate your arms backward when you grab your legs, while others teach
you to just bring them down and grab your legs. Could you tell me which
one you think will be more efficient for a standing back tuck. I have
to have one for cheer tryouts next month. Also do you know of any exercises
or tips for improving my standing back tuck. thank you for your help.
you adjust your arms to grab your shins in the tuck is not NEARLY as important
as the LIFT and SET before that. The jump-entry into the tuck is the REAL
power generator & if you don't put your best emphasis into it at that
time it doesn't really matter how you grab or legs.
After the jump and set... the arms should be stretched high overhead and
the straight body should be flying upwards... with a slight rotation beginning.
By lifting the knees towards the chest the body-radius shortens and that
rotation accelerates. (flipping) As the legs are drawn closer to the chin,
(ab muscles working) the rotation continues to accelerate. But the arms
did their work EARLIER.... in the jump-lift-set. I allow the arms to essentially
HOLD POSITION... and let the knees rotate up into them.... about the time
the head passes through vertical (exactly upside down) the knees should
be moving into the hands. The hands only have a split-second to tug quickly
on the shin bones... tightening the tuck and accelerating the rotation
... then... they must release the legs and rapidly move over the head
to elevate the shoulders for an upright landing.
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Wayne is the Head Coach for the Savannah College of Art and
Design Cheerleading team and Executive Coach of Olympic Gymnast
Zuzana Sekerova. His articles, videos and books have been
used by students and instructors world wide since 1991. Coach
Wayne is available for in-gym instructor training and performance
tumbling clinics throughout the year. For booking information,
coaches/owners should call 912.398.8082. Students and parents
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email@example.com or 912-238-1747, 912-398-8082.
The arms do not HAVE to be used to grab the legs in the
tuck, it can be done without them. They are essentially a slight 'helper'
to shrink the size of the tuck-position ((applies to pike also)... Again,
the REAL value of the arms is in gaining height in the jump-lift... and
in setting the rotation. Work on getting that part right & expect
to practice 400-500 of them to actually 'get' your tuck.
Have fun, be safe, push hard.