February 8, 2007 by tom
Tony Gehman discussâ€™s and breaks down advanced tumbling.Â In this article he talks about prerequisite drills, and progressions for twistingÂ If you would like more information on advanced tumbling you will probably find Tony Gehmanâ€™sÂ DVDs:Â Advanced Tumbling 3 Disk Set: Disk I: Twisting Backwards Disk II: Multiple Flipping Disk III: Warm-up & Conditioning Drills helpful.Â You can purchase them individually or save by purchasing all three for $75.00Â
The main prerequisite for advanced tumbling, is the ability to develop horizontal momentum across the floor-ex area.Â This may be achieved through a well executed series of consecutiveÂ back handsprings or bounding whip back somersaults.Â Â Next, the gymnast must be able to demonstrate the ability to perform a round off, back handspring, back layout, approximately head height or higher, with a straight body position throughout.Â The chest should be contracted(shoulder blades apart) and the hips are straight.Â This is the core somersault for twisting or flipping.Â It is important to develop specific gymnastic conditioning, in order to perform higher level tumbling skills.Â It is helpful if the trampoline is used at least in the early stages of flipping to help ensure proper body position, awareness, and vertical take off.Â Steps for the double tuck1.Â Perform a round off back handspring back lay out onto a stack of mats approximately chest height.Â Have them attempt to stand straight up and down at the finish of the flip.Â During double back tucks and pikes, the chin should be slightly in, similar to a cruncher sit up.Â Therefore, it is helpful to have the gymnast attempt to see the other end of the floor or the wall straight out in front on the way up.Â As they pass through the vertical with their feet, they should be encouraged to spot the mat they will be landing on.2.Â Have them execute a back tuck 1 Â¼ to the back.Â The back of the arms should contact the mat first to protect the head.Â Do not have them land on the mat holding onto the legs.Â This could result in a head first landing.Â To gain awareness first perform a back tuck landing on the feet and fall to the back with the arms contacting the mat first. When they feel comfortable with that step, move on to the 1 Â¼.Â The coach may want to spot at first until they get the hang of it.Â After they have learned the flip with the arms overhead throughout, it is good to have them take the arms up on the set, then touch the legs in the middle and then bring the arms back over head for the landing on the back.Â This mat should be soft.Â Once they can perform the 1 Â¼ at chest height, raise the mats to shoulder height.Â Another commonly used drill, is to place a large wedge or â€œcheeseâ€ mat on top of several 8â€ mats and perform a back tuck 1 Â¼ followed by a back roll immediately after contacting the mat with the back.Â This allows the gymnast to experience 2 complete rotations for further awareness.3.Â Next, we want to gain awareness in another area on double flipping.Â Performing the skill into an open foam pit with a safety spot is one way.Â Have them keep the knees slightly apart at first to protect the nose, etc.Â An over head spotting rig on the trampoline, is another way.Â A bungi rig on the floor or tramp is another method.Â Another lead up on the trampoline, is to perform a back tuck 1 Â¼ followed by a back pullover.Â This should be done with a qualified instructor.Note:Â Â Whenever someone is performing multiple somersaults, especially in the beginning stages of learning,Â there exists the inherent danger of opening up in the middle, exposing the possibility of landing on the head.Â It is for this reason primarily, that they should gain awareness in an area that will minimize this risk.Â It is wise, from the start, to encourage the gymnast to over rotate the skill during each step taken.Â If an open-foam pit is used, they should attempt to over rotate to the back, avoiding landing on the head or stomach.Â It can be helpful to tell them to â€œpullâ€ on the legs as they approach the secondÂ flip.4.Â If you have the benefit of the open foam pit, then that is the best place to first turn double backs.Â Â Next, we add a mat to the pit.Â When they go onto a mat, it is important to attempt to over rotate by going through a proper landing position and then squatting deeper into a roll backwards.Â It is also important to safety spot when first introducing a mat, especially in the early stages of learning.Â When proficiency is shown, then progress by adding another mat.Â Proficiency here means, they feel comfortable and so do you.Â We continue to build the mats until they reach a height of 4-8â€ above the floor level.Â Tumbling up (higher than floor level), is the single most specific conditioning you can do to build reserve power to safely execute the multiple flips.Â Each time they take a step learn to over rotate at that stage.Â Hundreds of double backs should be performed before going to the actual competitive surface. Â The double pikeThe steps for the double pike are virtually the same as the double tuck.Â I think it is important to learn the double tuck first, since the tendency is to land the double pike with straight legs, seeing how they are already flipping in that position.Â The takeoff is also basically the same as well.Â As with all double somersaults, it is very important to learn right from the start to over rotate by passing through a squatted landing and roll out. Â The double layout While the double tuck and pike are very close in difficulty, the double layout is usually reserved for the most powerful gymnasts.Â Many gymnasts can execute a double layout into the in-ground pit mat but, very few actually compete the skill for various reasons. The takeoff for this skill is quite different from all the other doubles.Â The most obvious difference is, as the gymnast is leaving the floor, instead of the shoulders lifting upward towards the ceiling, the shoulders are driven backwards causing a significant archÂ throughout the entire body.Â The head is back, the arms are somewhat overhead and the hips are lifting somewhat vertically.Â In fact, the position resembles a blocked whip back somersault.Â Thus, a series of well executed whip backs are an important pre requisite.Steps1.Â Perform a round off back handspring back layout onto a mat about waist high.Â The arms should be overhead and the body is arched throughout the entire somersault.Â During the Snap down, the feet should contact the floor directly under the hips.Â Too much block is often a mistake made causing a gainer type takeoff.Â The knees will usually buckle during the punch when this mistake is made. 2.Â Next have her execute, onto the same height, an arch layout 1 Â¼ to the back.Â The arms will lift quickly overhead and then immediately pull down in front of the body.Â As the feet pass the mat, she must lift the arms back overhead to contact the mat first.Â Note:Â It is important to stay on these two drills to develop a proper takeoff.Â As with many skills, this one is often won or lost during the takeoff.3.Â Once proficiency has been shown, then it is time to turn the double layout.Â It is important to first turn this skill into a very soft landing such as foam pit or an in-ground pit mat.Â A spot to assist the lift and rotation is recommended at first.Â Note:Â A short landing of this skill on a firm surface, can put a great deal of pressure on the soft tissue and joints of the lower leg.Â It is extremely important to proceed through the steps methodically, so as toÂ minimize this risk.Â 4.Â If you have used the foam pit, next we will add a mat, still a little below the height of the floor.Â Once she can repeatedly complete the skill and over rotate it, you may add more mats.Â I would recommend raising the height in 4 inch increments. Continue to raiseÂ the mats until the gymnast can complete the skill easily at 4 inches above the floor level.Â When you move the skill to the actual floor I would suggest landing on a good 4 inch throw mat.Â I also recommend that you spot this skill when first moving it over.Â When you attend high level competitions, the double layout will often receive a spot on the first one, at least, even when the other skills do not.Â Even when the gymnast has successfully competed this skill, I would still go back to steps 1 and 2 on a weekly basis.Â It is good practice to make the 1st day of the week, a day in which more timers are performed as a review. Â The double ArabianThe double Arabian, is a double somersault with a Â½ twist performed on the first flip prior to vertical (â€œearlyâ€).Â The double Arabian tends to be more difficult than the double back tuck with the full twist, since the landing is considered blind.Â Since the second flip is performed forward, there is a greater risk for a knee injury.Â It is recommended that the gymnast works some specific hamstring conditioning to help protect the knee from hyper-extending, in the case of an incorrect landing.Â Prior to learning the double Arabian, The coach and the gymnast should decide that she is comfortable with double flipping forward.Â One way to determine this is, to have her learn double fronts first into the open foam and then onto mats.Â It is wise to have her separate the knees slightly during the second flip, since it is possible to hit the nose on the knees during the landing.Â Double fronts can also be worked effectively off of a mini tramp or on a tramp with an overhead spotting rig.Â Steps1.Â First, from the spring floor onto an 8 inch mat, have the gymnast execute a standingÂ Arabian dive to a handstand followed by a forward roll out.Â The coach will need to spot this at first.Â If the gymnast twists to the left, the coach should stand to her left, while she executes a jump Â½ turn to your arms.Â The coach should catch her at horizontal and then carry her to a handstand, followed by a roll out.Â This should be repeated until she can do this easily by herself.Â 2.Â Next, have her perform a standing Arabian from the edge of the pit, down into the pit.Â It is normal to begin the skill exactly like the Arabian dive and then tuck as she is completing the turn.Â It is helpful to see the pit as the Â½ turn is being completed.Â This can be used as a reference for the double Arabian.Â This progression may also be worked from the height of 2 panel mats (16â€) folded up, onto an 8 inch mat.Â 3.Â Now have the gymnast do a round off back handspring Arabian dive handstand, to a stack of mats about waist high.Â Again, you may want to safety spot this at first, the same way as you did during the standing Â½ turn dive on the floor.Â Once she can do this easily, raise the mats to about chest height.Â 4.Â Have her now perform an Arabian tuck to the feet onto the stack mats.Â Â 5.Â Once the tuck is learned, I like to have them learn the same skill in the layout position.6.Â Next, we raise the mats to shoulder height and have her do an Arabian tuck 1 Â¼ to the hands and knees.7.Â When proficiency is shown on the 1 Â¼, we move to the open pit.Â I highly recommend using an open foam pit for first turning this skill, due to the blind landing and the exposure of the knees upon landing.Â 8.Â When they appear comfortable, we add the soft mat in the pit.Â It is at this time, we want them to hit the mat and over rotate.Â You must constantly remind them to land with the knees bent.Â 9.Â Now simply add 4-8 inches of matting and work at this height until proficient.10.Â The gymnast needs to perform several hundred repitions in the pit with the mats or into an in-ground pit mat before putting the skill onto the regulation floor.Â The first time on the floor should be onto a 4 or even an 8â€ (broken in) skill cushion.Â The gymnast must again be reminded to bend the legs and attempt to roll out during the landing.Â It is always better if the can select reference points during the skill.Â For example, at the completion of the Â½ turn they may be able to see the floor and at the end of the second flip as they are landing.Â The full-in double back tuckThe full-in double back, is a full twisting double back, with the full twist being performed on the first flip.Â This is the most commonly thrown full twisting double.Â The takeoff for the tuck full-in, is identical to the double Arabian tuck.Â It is for this reason, that it is a good idea to learn the double Arabian first, even if only doing it from a tramp into a pit or floor into a pit.Â The tendency on the full-in, is much like a regular full, and that is to twist to soon thus, loosing height and or rotation.Â Training the double Arabian helps to assure a proper set up for the full-in.Â Steps1.Â Have the gymnast do a standing Arabian tuck somersault into a foam pit. Next, have her twist a little further gradually, until she has achieved a full. The arms should reach overhead and then back down to the legs in time to grab for the second flip.Â After she can complete a back tuck with a full twist, have her attempt to over rotate to the back in the foam.Â If you donâ€™t have access to a foam pit, have her perform the same drill from 2 panel mats onto anÂ 8â€ skill cushion and attempt to roll out.Â Another good method is to use a vaulting board to start on.Â 2.Â Next, have her perform a round off back handspring to a lay out full twist to her feet onto a stack of mats about chest high.3.Â Have her do a round off back handspring tuck full, using the same method as the standing full in step one and over rotate to the back.Â The arms should reach over head and the come straight down towards the legs.Â She should touch the legs briefly and then reach back over head in order to contact the mat first.Â Â You may also use the method described in step 2 of the double back.Â 4.Â Next, move to a foam pit and turn the skill.Â If you use an in-ground mat, you will need to spot the same as the double back.Â Follow the steps above for the double back to get the skillÂ to the actual floor-exercise area.Â The full-in back out double pikeThe full-in pike, is basically the same as the full-in tuck except the legs are straight.Â As a rule of thumb, the gymnast who is a little more comfortable with the double pike than the double tuck, is probably better with the full-in pike as well.Â You never know for sure, until you try.Â The lead ups are the same as the full-in tuck.Â Conclusion
It is important to respect the risk involved with multiple somersaults.Â You can minimize that risk by mastering the steps along the way. It is also important to use good judgment for when to place the skill into a routine and into a competition.Â Always teach the gymnast to over rotate properly in the beginning.
About Tony Gehman
Tony has been recognized as a leading coach and clinician for over 20 years. He has placed numerous gymnasts into the elite level and onto the National Team since 1983. For a decade Tony was the president of the United States Elite Coaches Association (1991-2001). Tony has escorted his gymnasts to Russia, France, Korea England, Columbia, Cuba and Bulgaria, and is best known for his work with USA Gymnastics, writing the Safety Guide for the Yurchenko vault, and the USGF Conditioning Packet.