I'm trying out for my second year of Junior Varsity this year, and this
year they changed all the criteria... A standing backhandspring IS required..
well Try outs are at the end of April.. and yes, i have been attending
gymnastic classes, but my biggest problem is i can get into the back bend;
NO PROBLEM!.. but it's getting my feet over that's the problem.. Do you
have ANYTHING that could help me.. I've practiced all your exercises and
done a total number on them!.. but i just need a tip on getting my weight
this exercise for a while.
Lay flat on your back... then push up into a backbend, like you normally
Make sure your hands are VERY close
together and the elbows REMAIN straight!
Work to bring your feet together and STRAIGHTEN your knees.
As you straighten your knees you'll find yourself pushing your head and
shoulders AWAY from your feet... and OVER your hands. Your goal is to
get your head WAY past your hands. Now, ROCK your body with your legs,
keeping your elbows straight. We call that a "Rockin' Bridge."*
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bend your knees and elbows and lower your body to the floor... then PUSH
UP again into the back-arch stand. We call that an "Arch Stand Push-up."
REPEAT a set of 10-20 arch-stand push-ups in a row. Performing a set 2x
a day would be even better.
Make sure that you PUSH your head and shoulders as far past your hands
(awy from your feet) as possible.
Lastly, you can even practice SMALL jumps with the hands... and then jump
with the feet. We call that a "Jumpin' Bridge."* A good goal
is to work up to a set 20 jumpin' bridges 2 x per day.
After 10 days of that you'll be MUCH more coordinated and strong. Make
sure that you rest your back & wrists when they become sore.
NOTE: mouse-over images to animate.
* Special THANKS to Coach Jon McCollum of Cheer X-treme
in Ft. Smith, Arkansas for the "Rockin' Bridge" and the "Jumping
Bridge" exercises. McCollum has dedicated over 30 years to finding
simpler and more effective gymnastics exercises to develop tumblers.
Coach 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 should request coaches/owners to contact Coach Wayne.