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Stappenplan van vrije handstand tot de flak flik
basketball conference season is upon us! here’s a little behind-the-scenes of warm-ups and a typical game day for UCLA spirit squad at Pauley Pavilliion.Impo...
Here are our top tips for engaging children in a yoga practice and at the same time perhaps even seeing your own practice in a new light.
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Tumbling For Cheerleaders Week 3 - The Expert Moves Get tips for more tumbling moves in the free Tumbling for Cheerleading Guide, available now! Tumbling is a form of gymnastics that requires athletes to use their bodies to flip, twist, roll and jump. Tumbling is most often used at cheerleading competitions and during gymnastics routines at the Olympics, but dancers and other stage performers also tap tumbling to give their show a "wow!' factor. To excel in tumbling, you must be disciplined, skilled, fast and strong with maximum flexibility and stamina. This week I'll cover three advanced tumbling moves: the front and back handspring and the aerial. These moves are extensions of beginner tumbling moves and rookie tumbling moves. You need to have those moves mastered before attempting to learn these advanced moves. Don't expect a "shortcut' or "quick way' to learn any tumbling moves - they don't exist. Attempting any tumbling move without the proper training and supervision can result in serious injury. Use mats, training equipment and spotters until you have mastered tumbling moves. Don't forget to properly stretch and warm up! How To Do A Front Handspring The front handspring, like the back handspring, is a foundation for tumbling passes. Make sure your back is limber, before attempting this move, by practicing back bends and back walkovers. Click above to view large image There are many approaches that can be used for entry into a front handspring. As a beginner, though, you should practice this move as a power move, using a 3-step run into a hurdle as your approach. Your hurdle should be low and quick. Keep your head between your arms, and your arms straight up. As you land your hurdle, your body should be leaning forward as if you were diving into a front walkover. Make sure that you keep your shoulders and hips open. Use your forward momentum to whip your back leg up into the air. Do not twist your body, keep it straight. As you reach your hands for the ground, concentrate on reaching down, not reaching forward. As your hands reach the ground, you should be pushing off the ground with your lead leg. Push hard and whip your leg up. That momentum will help you gain momentum to carry through the entire move. Your hands should only be on the ground long enough for you to push off. If you delay pushing off the ground, you won't be able to have enough power to complete your rotation. You'll likely end up rolling backward as a landing. Once both legs are air born, try to put them together. Don't worry if it takes you a little longer to get your legs together. Concentrate on your rotation before you worry about your legs. As your legs rotate over your body and you push off the ground, keep your back arched. As the power from your push off rotates you forward, you can begin rising up from your chest. Resist the urge to pull you head up. Keep you head in between your arms. You should land on the balls of your feet and bend your knees to absorb the impact. Continue pulling your body up, from the chest, until you are standing straight up with your legs together and your arms in the air. While you are learning, you might want to practice landing in a walk out position, with your leading leg landing second, in front of your other leg. As you practice pushing yourself off the ground and gain enough power and momentum, it will be easier for you to land on both legs. NEXT: Expert's Guide To Tumbling For Cheerleading: Back Handspring Expert's Guide To Tumbling For Cheerleading: Aerial Once you have mastered all 3 of the expert moves (and not a moment before!), you can start combining them with other moves to create tumbling passes. Here are some combinations you can try that will help you craft your technique into controlled skill. Start slow, and work on getting faster after you are comfortable with the changes and shifts in movement. Roundoff, backhandspring Roundoff, backhandspring, backhandspring Roundoff, backhandspring, cartwheel Roundoff, backhandspring, front walkover Aerial, front handspring, back handspring Make sure you wear the correct cheerleading shoes and practice wear when you are learning how to tumble. Your shoes should be flexible and supportive, and your practice wear should be tight-fitting so your body won't get tangled in extra material. Keep practicing these moves, and I'll see you next Friday to go over the steps for the next level of tumbling moves!
Tumbling For Cheerleaders Week 2 - The Rookie Moves Get tips for more tumbling moves in the free Tumbling for Cheerleading Guide, available now! Tumbling is a form of gymnastics that requires athletes to use their bodies to flip, twist, roll and jump. Tumbling is most often used at cheerleading competitions and during gymnastics routines at the Olympics, but dancers and other stage performers also tap tumbling to give their show a "wow!' factor. To excel in tumbling, you must be disciplined, skilled, fast and strong with maximum flexibility and stamina. This week, I'll cover three rookie tumbling moves: the front and back walkover and the roundoff. These three moves are extensions of the fundamental tumbling moves that I covered last week, and serve as the entries into complex tumbling passes. (If you missed the beginner's article, be sure to review it here; you'll be using those techniques to perform advanced moves.) Before you start, remember that it is important to always be safe! Use mats, training equipment and spotters until you have practiced and mastered your tumbling moves. Don't forget to properly stretch and warm up before practicing and performing any tumbling moves. Attempting ANY tumbling without the proper training may result in serious injury. How To Do A Roundoff The roundoff is the most standard entry for advanced tumbling passes. The key to the roundoff is its power. With practice your roundoff should be so powerful that it springs you back into the air after you land (called a rebound) - which of course is your lead-in for a tumbling pass. Click above to view large image Stand with one leg forward and slightly bent at the knee and your arms straight up over your head. Reach toward the ground with the hand that matches the forward leg, turning your entire body to the side slightly. At the same time, you should be kicking your back leg up and out. Your hands will land one at a time, and as your second hand lands you should be simultaneously kicking your back leg into the air (the leading leg will be reaching a vertical position). Instead of keeping your legs in a "V" position through the move, you need to pull your back leg into position to match your leading leg. You are not going to stop in a vertical position during any point in this move, you just need to use your ab muscles and momentum to pull that back leg into position. As your legs are coming together, they will also be pulling you over your body. As that is happening, you need to push off of the ground. You'll push your legs down toward the ground as you are pulling your head and shoulders up. You will land with your legs together, facing the opposite direction that you were when you started. As you land, make sure to bend your knees to absorb the shock, and to help you push off for your rebound. For your rebound, your body should be vertical: arms and legs straight, fingers and toes pointed. Keep your legs together during your rebound. Since you are not doing a tumbling pass, you should land your rebound with your body still vertical, and try to hold that position with no steps or additional hops. Make sure each step is done quickly and consecutively to result in one continual motion. NEXT: Rookie's Guide To Tumbling For Cheerleading: Front Walkover Rookie's Guide To Tumbling For Cheerleading: Back Walkover Once you can successfully complete a roundoff started from a standing position, try taking a few steps into the first moves. After you are comfortable with that, try to turn those steps into running steps for more power. This will help you learn how to control your rebound, a skill that will be needed to complete passes. Once you have mastered these rookie moves (and not a moment before!), you can start combining them for more complexity. Here are some moves you can try that will help you craft your technique into controlled skill: Try a one-handed roundoff. You'll always match the hand you are using to your leading leg. The hand that you are not using should be bent at the elbow and tucked in close to your side. Pause your cartwheel in the middle, when you are in the handstand position. Instead of resuming the cartwheel, try transitioning from the handstand position to a front walkover. To start prepping for tumbling passes, try doing several basic moves consecutively. Move into a back walkover immediately following a cartwheel, then into a front walkover, then a handstand. Perform a single move several times in a row. This will gety our body ready for the jumble of passes by helping you work on your balance and teaching you to control your dizziness. Make sure you wear the correct cheerleading shoes and practice wear when you are learning how to tumble. Your shoes should be flexible and supportive, and your practice wear should be tight-fitting so your body won't get tangled in extra material. Keep practicing these moves, and I'll see you next Friday to go over the steps for the next level of tumbling moves!
Tumbling For Cheerleaders Week 4 ‚ The Pro's Moves Get tips for more tumbling moves in the free Tumbling for Cheerleading Guide, available now! Tumbling is a form of gymnastics that requires athletes to use their bodies to flip, twist, roll and jump. Tumbling is most often used at cheerleading competitions and during gymnastics routines at the Olympics, but dancers and other stage performers also tap tumbling to give their show a "wow!" factor. To excel in tumbling, you must be disciplined, skilled, fast and strong with maximum flexibility and stamina. This week I'll cover two pro tumbling moves: the front and back tuck. These moves are extensions of the beginner, rookie and expert tumbling moves covered earlier this month. You need to have those moves mastered before attempting to learn these advanced moves. Don't expect a "shortcut" or "quick way" to learn any tumbling moves ‚ they don't exist. Attempting any tumbling move without the proper training and supervision can result in serious injury. Use mats, training equipment and spotters until you have mastered tumbling moves. Don't forget to properly stretch and warm up! How To Do A Back Tuck The back tuck, like the back handspring and roundoff, is a staple move for tumbling passes in cheerleading. The back tuck can be done as a single move from a standing position, but is often done as part of a longer tumbling pass in cheerleading. As a beginner, and while learning this move, you should practice the move on its own. Once you can do the move alone, you can add it to a tumbling pass, such as off the rebound of a roundoff or back handspring. Click above to view large image The back tuck starts with a powerful set. The first step of your set is your squat. Start by standing with your feet together and legs straight, arms raised. Go into a controlled squat while at the same time swinging your arms down and behind you. Don't hold back with your arm swing. You want it to be powerful so you can build enough momentum for your backward motion. During your set, keep you chest up and your back straight. Your eyes should stay off the ground. Keep them focused forward. The second step in your set is the lift off. As you rise out of your squat, swing your arms up with all your power and extend your reach upward. You should also begin pushing off the ground by lifting your heels and coming up on your toes. Stay in control of your body by keeping your core tight and tensed. As you reach the peak of your set (the swing of your arms straight up and your heels off the ground), use its momentum to jump up. Unlike the back handspring, do not jump backward. Focus on getting your jump as high as you can and let your arms pull you upwards while launching off the ground with your legs. Resist the urge to drop your arms and tuck your knees right away. You need to wait until your jump as reached its peak. Once you are in the air as high as you can go, tuck your knees into your chest. It is important to bring your knees into your chest, instead of pulling your chest forward to meet your knees. Your shoulders should be slightly curved forward, and your head is still straight (though now you are looking up instead of in front of you). Do not throw your head backward. When you tuck your knees, it should be a snap motion. Pulling them in quickly will help propel your rotation. After you tuck your knees and begin rotating, your arms can either pull in under your knees or wrap around your legs. Your momentum will rotate you through the move. As your rotation is ending, you want to release your legs, and begin to straighten them while extending your lower back. Land with your whole foot (not the heel or the toes), and bend your knees to absorb the impact of the landing. As you are landing, you should begin to swing your arms upward. This will help you balance, and will shift your momentum from forward to upward. Use that momentum to bring your body straight and up, and continue raising your arms to end the move in the same position you started. NEXT: Pro's Guide To Tumbling For Cheerleading: Front Tuck Once you have mastered all of the tumbling moves covered in this series (and not a moment before!), you can start combining them with other moves to create tumbling passes and help you craft your technique into controlled skill. Start slow, and work on getting faster after you are comfortable with the changes and shifts in movement. Make sure you wear the correct cheerleading shoes and practice wear when you are learning how to tumble. Your shoes should be flexible and supportive, and your practice wear should be tight-fitting so your body won't get tangled in extra material.
