INTRODUCTION TO JUMPS Gina Moody & Michelle McCarty – Extreem Cheer WARM UP / STRETCHES FOR JUMPS: (10 min. a practice to Properly Warm Up for Jumps to avoid injury!) 1. ALL Splits (Right, Left and Middle) 2. Leg Kicks (Arms out in “T” position, Kick Left Leg 10x, Then Repeat with Right Leg) 3. Toe Touch V-UP drill (Laying down on the Floor) This teaches hip rotation for Hyper-extended Jumps) 3. Circuit Training: *Arms Start - High “V” hitting a “T” motion at the top of each skill repeated 5 X (Jogging in line for Cardio) A) Straight Jumps B) Tuck Jumps C) Frog Jumps D) Straddle Jumps – Hands on HIPS for this drill E) Switch Leaps -- Hands on HIPS for this drill TOE TOUCH FRONT HURDLER SIDE HURDLER PIKE DOUBLE NINE JUMP APPROACHES: HIGH V – CLAP HIGH V – PUNCH WHIP JUMPS: (Difficult) Jumps Connected with arms CONTINUALLY SWINGING into the Next Jump CONDITIONING FOR JUMPS AND TUMBLING: (Stronger Bodies Tumble Better & Jump Higher) V-Ups (V-UP, hollow body hold, roll onto stomach into tight arch position, roll back onto back – repeat) Sit Ups / Crunches / Hollow Body Holds / Oblique / Reverse Crunches / Bicycles / Flutter Kicks Push Ups (Push Up Walks) – Push up, Walk feet into hands, Walk hands out to push up position – repeat) Leap Frogs (Squat Jumps) – Hands on Hips, drop bottom down to squat position with every jump Switch Leap Jump Lunges - Keep Hips Square and never let the front knee go over the toe in the lunge position Handstand Kick Ups / Snap Downs Partner Stomach Throws (Partner must RESIST the throw and not let legs hit the floor) Toe Hops – no bending knees, keep ankles together and arms over head. Kick Walks – keeping the kicking leg straight, tight and toes pointed High Knees – pulling knees up to chest and pumping feet fast – this SHOULD NOT travel fast! Wheel Barrel Walks – Partner skill the athletes have fun with Piggy Back Buddy Lunges (More Advanced and Difficult) – Partner Lunges with Partner on back 10 STEPS TO BETTER JUMPS 1.) Presentation - Start with feet together, hands on hips or at rest at sides, chest and head up. 2.) Straight legs - Keep them straight after the jump off the ground and into the jump (unless the jump requires the leg to be bent). Don't bend them in on for the landing. 3.) Point your toes - An added touch that will distinguish a good jump from bad. 4.) Watch your arm motion - It needs to be sharp and precise 5.) Watch your jump placement - This includes motion placement, leg placement, hip placement, etc. concentrate on overall technique as much as possible. 6.) Keep chest up - It will make jumps look higher. 7.) Keep head up - It will help to keep the chest up, and it shows confidence in the jump. 8.) Watch wrists - Straight NOT bent. 9.) Land with feet together - For a perfect finish. 10.) Squeeze landing - Squeeze and hold the landing to show mastery. www.extreemcheer.com Phone: 603-329-6688 INTRODUCTION TO TUMBLING Gina Moody & Michelle McCarty – Extreem Cheer Extreem Cheer Disclaimer: It is Strongly recommended that you do not spot / coach tumbling if you are not USAG (United States Association of Gymnastics) or USASF (United States All-Star Federation) certified in gymnastics for your safety and the safety of your athletes. It is best to sign your athletes up at a local gymnastics facility or Cheer Center for them to be trained properly and safely. Safety must be the FIRST PRIORITY This course is NOT going to teach you how to spot or coach tumbling, but will be a GREAT tool to help familiarize yourself with the drills, conditioning, techniques and skills used in creative choreography PROGRESSIVE TUMBLING ….. BASIC TUMBLING SKILLS (the FOUNDATION Skills – the building blocks for the bigger skills) Safety Rolls --- THE MOST IMPORTANT SKILL OF THEM ALL !! Hollow Body Hold Forward Roll Backward Roll Bridge Handstand BEGINNER TUMBLING SKILLS (Athletes should MASTER the skills at this level before moving on) Cartwheel Round Off Backbend (Back Limber) Front Walk Over Back Walk Over Back Extension Roll **This skill should help to determine if an athlete is physically strong enough for a BHS** INTERMEDIATE TUMBLING SKILLS (Athletes should MASTER the skills at this level before moving on) Standing Back Handspring Standing Back Handspring Series Round Off Back Handspring Series (building speed and momentum as they add each additional BHS) Jumps connected to Back Handsprings *Any FRONT Jump is the most difficult to connect to tumbling* ADVANCED TUMBLING SKILLS Standing Back Handspring Back Tucks Standing Back Tucks Jumps into Standing Back Tucks *Any FRONT Jump is the most difficult to connect to tumbling* RO Tucks RO BHS Series Ending with Variations of Flip positions: TUCK – LAYOUT – X-OUT – FULL TWISTS – ARABIANS Standing Tumbling in succession into the bigger flip skills as mentioned above SUGGESTIONS TO MAKE THE MOST IMPRESSIVE ROUTINE: 1. Have All of your Athletes Tumble – Showcase their talents! Team Forward Rolls- be creative w/ Formations & Spacing! 2. Don’t try to hide or trick the judges – They do not like this & It could make them wonder what else you are trying to hide 3. If you have 1 or 2 Incredible tumblers – have them do a pass or two. Once the judges have seen them -they’ve seen them 4. BE REALISTIC -Communicate with your athletes. Don’t put too much pressure for the “score” on one athlete’s shoulders 5. Good Use of Choreography and Music will play up ANY skills – BIG sound effects can make all the difference! 6. Tumble in and OUT of formations and into the next element – Walk Overs make for a GREAT transitional skill… 7. Allow Athletes to help with the material or come up with their own goals – they will take OWNERSHIP & do their best! 8. Build your tumbling up to the BEST TUMBLER as last pass -- Biggest Passes go last – Leave a lasting impression 9. Sign your team up at a cheer gym or gymnastics facility – MANY gyms offer team discounts to teams. 10. Don’t get too hung up on the big skills – those that don’t tumble, have them throw a basket or hit some motions! 11. CLEAN IS BEST !!! COMMON MISTAKES MADE WITH TUMBLING: 1. Trying to Pack more skills into a routine than your athletes are able to handle and perform both clean & safely 2. Nervous Athletes make for INJURED ATHLETES – if they aren’t ready for the next skill, be careful not to push them… 3. Athletes allowed to move onto the “next skill” without mastering the previous skills – make for a dangerous situation 4. A skill is considered consistent when it is hit 9 out of 10 times – A skill that fails at practice, WILL fail at competition 5. If a skill isn’t hitting – TAKE IT OUT for the betterment of the team and the athlete ! Keep the athlete safe at all times.
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