It’s awesome you want to impress your friends with some cool tumbling! Here are 8 tricks that are sure to wow them, with some tips to make them extra impressive:
1. Roundoff Back Handspring Back Tuck
A Roundoff Back Handspring Back Tuck is a common tumbling pass in gymnastics that combines three elements: a roundoff, a back handspring, and a back tuck. Each skill builds momentum for the next, resulting in a powerful and dynamic sequence.
Here’s a breakdown of each part:
Roundoff
- The gymnast starts by running or taking a few steps and performs a roundoff.
- A roundoff is similar to a cartwheel, but the gymnast rotates their body to land with both feet together, facing the direction they came from. The momentum generated helps them transition into the next skill.
Back Handspring
- Immediately after the roundoff, the gymnast jumps backward into a back handspring.
- The back handspring involves pushing off the feet, reaching back to place the hands on the ground, and then snapping the legs over quickly to land on the feet again. This skill is fast and fluid, creating backward momentum.
Back Tuck
- As the gymnast lands the back handspring, they jump directly into a back tuck.
- In a back tuck, the gymnast jumps upward and tucks their knees to their chest while flipping backward. The flip is completed in the air before landing back on the feet.
Together, these three moves form a powerful tumbling combination. The roundoff generates speed, the back handspring builds more momentum, and the back tuck finishes the sequence with a strong flipping element.
Key Points:
- Speed and Momentum: The roundoff and back handspring help create the speed and height needed for the back tuck.
- Tight Tuck: During the back tuck, the gymnast must tuck their knees tightly to their chest to ensure fast rotation and control in the air.
- Body Control: Precision and timing are essential throughout the sequence to maintain momentum and control from one skill to the next.
This pass is often performed on floor exercises but can also be used in beam routines for gymnasts with strong tumbling skills.
Contents
2. Aerial Cartwheel
An Aerial Cartwheel is a gymnastics skill where the gymnast performs a cartwheel without placing their hands on the ground. It’s also known as a “no-handed cartwheel” and is a combination of acrobatic control, power, and agility. This skill is commonly performed in gymnastics floor routines and in tricking or martial arts exhibitions. Here’s a breakdown of how it works:
1. Approach:
- The gymnast usually starts with a running approach or from a stationary position with one leg stepping forward to generate momentum.
- As they step into the skill, the body is slightly leaned forward, and the arms are used for balance (often held out or slightly back).
2. Takeoff:
- The gymnast kicks one leg upward (the leading leg) while pushing off the ground with the other leg.
- As the lead leg rises, the back leg follows quickly, creating a motion similar to a cartwheel, but the gymnast does not place their hands on the ground.
- The gymnast keeps their body stretched out, with legs split wide apart in the air, maintaining balance by controlling the arms and core.
3. Flight Phase:
- The gymnast is airborne during the entire skill, rotating in a cartwheel-like motion while keeping their hands off the ground.
- The body stays in a slightly arched or straight position, depending on the gymnast’s style and flexibility. The legs remain split wide apart for maximum control and aesthetic.
4. Landing:
- The gymnast lands on the leading leg first, followed by the back leg, completing the cartwheel motion.
- They finish the skill in a standing position, often transitioning into another element or pose.
Key Points:
- Balance and Timing: Proper timing of the kick and push-off is crucial to ensure the gymnast doesn’t under-rotate or lose control during the skill.
- Momentum: The key to performing an aerial cartwheel is generating enough momentum from the takeoff to stay airborne throughout the move.
- Core and Leg Strength: The gymnast must use core strength and leg power to maintain control while airborne, keeping their body in the correct position for the entire rotation.
3. Standing Full Twist
A Standing Full Twist is an advanced tumbling skill where the gymnast performs a backflip while simultaneously completing a 360-degree twist in the air, all from a standing position.
Unlike skills that are performed with a running start or from other tumbling elements, the standing full twist requires explosive power and precise technique, as the gymnast has no forward momentum to assist in the movement. Here’s a breakdown of the skill:
1. Takeoff:
- The gymnast starts from a standing position with their legs slightly bent, preparing to jump.
- They push off the ground with strong leg power, jumping straight up into the air.
- During takeoff, the gymnast initiates the twist by turning their shoulders and hips in the direction of the twist (either left or right), using their arms to help control the rotation.
2. Full Twist (Backflip with 360-degree twist):
- As the gymnast reaches the peak of their jump, they perform a backflip (backward somersault) while simultaneously completing a 360-degree twist.
- The twist and flip occur at the same time, requiring the gymnast to maintain body control and coordination. The body is typically in a layout (straight) position, making the skill more challenging because there’s no tucking to speed up rotation.
3. Landing:
The gymnast extends their legs and lands on their feet, absorbing the impact by bending their knees to maintain balance.
After completing the full twist, the gymnast spots the ground and prepares for the landing.
Key Points:
- Power: Since the standing full twist is done without a run or other preceding skills, it requires explosive leg strength to achieve the height necessary for both the flip and the twist.
- Coordination: The gymnast must coordinate the twisting and flipping motions simultaneously, making sure not to under- or over-rotate.
- Body Control: Excellent control and air awareness are essential, as the gymnast must remain tight and focused to complete the skill cleanly.
The Standing Full Twist is frequently used in high-level gymnastics, cheerleading, and tricking. It’s a visually impressive move due to the combination of both a full flip and a twist, all performed in one powerful jump from a stationary position.
4. Front Handspring Front Tuck
A Front Handspring Front Tuck is a dynamic tumbling combination that involves two distinct skills: a front handspring followed immediately by a front tuck (forward flip). This pass is often seen in gymnastics floor routines and combines speed, power, and acrobatic control. Here’s a breakdown of the combination:
1. Front Handspring:
- Approach: The gymnast starts with a run or a few steps to generate momentum.
- Takeoff: As the gymnast steps forward, they kick one leg up while pushing off the floor with their hands, passing through a handstand position. Their body arches slightly in the flight phase.
- Landing: The gymnast lands on both feet after the handstand, finishing the front handspring with forward momentum. This is key because it sets up the next skill, the front tuck.
2. Front Tuck:
- Takeoff: Immediately after landing the front handspring, the gymnast jumps into the air by pushing off the floor with their legs. This requires explosive leg power.
- Tuck: While airborne, the gymnast tucks their knees tightly to their chest, performing a forward somersault (front flip). The body stays in a compact position to rotate quickly.
- Landing: After completing the rotation, the gymnast untucks, spots the ground, and lands on both feet, absorbing the landing by bending their knees for stability.
Key Points:
- Control: Both skills need to be performed with control, especially during the transition between the front handspring and front tuck to maintain balance and momentum.
- Connection: The front handspring helps generate speed and height for the front tuck, making the combination seamless and fluid.
- Power: The gymnast must push off strongly after the front handspring to ensure enough height and rotation for the front tuck.
5. Arabian
An Arabian in gymnastics is a skill that involves a half twist followed by a backflip. It can be performed in various body positions (tuck, pike, or layout) and is commonly seen in tumbling passes, vaults, and trampoline routines.
The Arabian is a combination of a twisting motion and a backward flip, but it stands out because the twist occurs before the flip. Here’s a detailed breakdown of the skill:
1. Takeoff:
- The gymnast begins the Arabian by taking off from a roundoff or back handspring (in tumbling passes) or directly from a standing position.
- As the gymnast leaves the ground, they immediately initiate a half twist (180 degrees), which turns their body to face backward. The twist happens quickly and smoothly, typically during the ascent into the air.
2. Flip:
- After completing the half twist, the gymnast transitions into a backflip.
- Depending on the chosen body position, the flip can be:
- Tucked: The gymnast tucks their knees to their chest, completing the flip in a tight, compact position.
- Piked: The legs remain straight while the gymnast bends at the hips to form a pike position.
- Layout: The body stays fully extended in a straight line, creating a stretched, elegant look as the gymnast flips backward.
3. Landing:
- After completing the backflip, the gymnast untucks (if performing a tuck) and prepares for landing.
- The gymnast spots the floor, extends their legs, and absorbs the landing by bending the knees to stabilize and stick the landing.
Variations of the Arabian:
- Single Arabian: A half twist followed by a single backflip.
- Double Arabian: A half twist followed by two backflips. This is a much more advanced variation and requires a higher level of skill and power.
- Arabian Layout: A half twist into a layout (straight-body) backflip, showcasing control and elegance.
- Arabian Punch Front: After landing the Arabian, the gymnast immediately jumps into a forward somersault or flip, a common sequence in advanced tumbling passes.
6. Roundoff Back Handspring Double Back Tuck
A Roundoff Back Handspring Double Back Tuck is a powerful tumbling pass that involves three connected skills: a roundoff, a back handspring, and a double back tuck (two backflips performed in the tucked position). Here’s a breakdown of each part of the sequence:
Roundoff:
- The gymnast starts with a running approach and performs a roundoff. A roundoff is similar to a cartwheel, but the gymnast turns their body so they land facing the direction they came from, with both feet together. The roundoff generates momentum for the next skill.
Back Handspring:
- Immediately after the roundoff, the gymnast jumps backward into a back handspring. In a back handspring, the gymnast pushes off their feet, reaches back to place their hands on the ground, and snaps their legs over to land on their feet again. This step helps build additional speed and height for the final skill.
Double Back Tuck:
- After landing the back handspring, the gymnast jumps straight up and tucks their knees tightly to their chest, completing two full backflips in the air (a double tuck). Both flips are performed in a tucked position, meaning the body is curled up to maximize rotation speed.
Landing:
- The gymnast untucks after completing both backflips and spots the ground to prepare for the landing. They extend their legs to land solidly on their feet, bending the knees slightly to absorb the impact.
A Double Back Tuck is a very advanced skill that requires excellent technique, strength, and height to complete two rotations in the air before landing. This combination is frequently seen in elite-level gymnastics floor routines, where the gymnast uses a combination of speed and power to complete the sequence smoothly.
7. Triple Full Twist
For those who have mastered the standing full twist, the triple full twist is the next step. As the name suggests, this trick involves three complete twists while performing a backflip. It’s one of the most difficult tricks in tumbling, demanding precise technique and exceptional air awareness to execute.
1. Takeoff:
- The gymnast typically performs a roundoff and a back handspring to generate the necessary speed, height, and momentum. These steps help build the power needed to rotate the body through three full twists during the backflip.
2. Backflip with Triple Twist:
- After pushing off the ground, the gymnast initiates a backward flip (layout position) and simultaneously begins twisting their body.
- The triple full requires the gymnast to complete three 360-degree twists while flipping backward. The body remains straight (layout position), and the twist is initiated by turning the shoulders and hips in the direction of the twist, with the arms assisting in controlling the speed of the rotation.
- During the triple twist, the gymnast must stay tightly controlled to ensure they have enough time in the air to complete all three twists before landing.
3. Landing:
- After completing the third twist, the gymnast untwists, extends their legs, and prepares for the landing.
- The gymnast lands on both feet and absorbs the impact by bending their knees to maintain balance and stability.
The Triple Full is a very challenging skill due to the high level of control and precision required to complete three twists while performing a backflip. It’s a common element in elite gymnastics, often seen in high-level floor routines and sometimes in trampoline gymnastics.
8. Whip Back Handspring
A Whip Back Handspring is a tumbling skill that is similar to a back handspring but performed with more speed and in a layout (straight body) position.
Unlike a regular back handspring, where there’s a noticeable jump and arch through the body, a whip back is a fast, fluid motion with less arch, and the body stays straighter throughout the skill. Here’s how it works:
1. Takeoff:
- The gymnast starts from a run or from another tumbling element (like a roundoff) and immediately kicks back into a whip back.
- In the whip back, the body remains in a stretched, straight (layout) position rather than tucking or arching deeply like in a back handspring.
- The gymnast essentially “whips” their body backward, with legs moving quickly over the top, gaining speed and creating a long, fast motion.
2. Back Handspring Motion:
- The hands touch the ground briefly as the body whips backward, similar to a regular back handspring but without the arched shape. The hands are placed on the ground for support, but the whip creates a lot of momentum that is carried into the next phase of the tumbling pass.
- The gymnast’s legs continue to move over the head quickly, and they push off the ground with their hands to complete the skill.
3. Landing:
- The gymnast lands with their feet together or steps into the next tumbling element, usually a back tuck, layout, or twist, to continue the pass.
The Whip Back Handspring is often used to connect tumbling elements or to build momentum for more difficult skills like full twists, double backs, or layouts. It adds fluidity and speed to a tumbling pass and is a common skill seen in high-level floor routines.
