Back when I was a teenager (many type of moons ago), whenever someone found out I did gymnastics, the extremely initially question they inevitably asked me was: “Cool! So deserve to you like, execute a backflip?”
“Of course” was typically my answer, learning full well that their follow up would be a repursuit to display it off.
You are watching: How to spot a back tuck
And show it off I did!
When you learn a standing tuck, you have this urge to perform it literally all over and anywhere. But if they wanted to view it a 2nd time, it would price them.
This little bit system resulted in 50% of my high institution lunches being totally covered for. It even helped me break up a fight as soon as – I expect, what son in their ideal mind desires to take on someone who deserve to backflip? So instead of wanting to put a fist via my face, it was immediate friendship!
Basically, to me the standing tuck is not just some backflip, it’s a critical life skill. And now I desire to teach it to you utilizing the incredibly techniques that gymnasts, cheerleaders, martial artists and also break dancers pay me excellent money for. Trust me, even if you’re simply founding or have faibrought about nail your tuck in the previous, you’re going to learn something new. And this time, it’ll stick!
Fast Warning: Please make sure that you perform not attempt the approaches you view listed below without the experienced supervision of a coach. Also, me being young and stupid does not mean you must go around doing back tucks anywhere. I will certainly take no duty if you hurt yourself. Train smart.
If you’re a gymnast or cheerleader and you currently do not have a round-off ago tuck, then standing tucks have to be put on the earlier burner. Ideally, a round off back handspring tuck would be an also better base to start from. This is how I train all my competitive athletes.
The only time I make an exception to this rule is as soon as break dancers, martial artists and parkour males book a personal leskid with me to solely learn a standing tuck. If you occur to be in this camp, then you can desire to work-related through a certified coach to learn the round off tuck (it won’t take long and also in the lengthy run, you’ll have two skills to show off). Because of this, for the remainder of this guide I’m going to assume you already know exactly how to execute a round-off back tuck at the bare minimum.Terminology GuideRO = Round OffBT = Back TuckSBT = Standing Back TuckBHS = Back Handspring
Phase 1: The Eagle
This suggests they most most likely have a habit of maintaining their chest upideal.
An upappropriate chest position is good if you want to go backwards, yet a SBT needs height while minimizing any horizontal distance took a trip.
In order to achieve this, you must drop your chest. Also, simply as in a BHS, a SBT needs an extremely aggressive arm swing and shoulder lift, giving you some included height (more on that soon).
Here are some vital points to remember about The Eagle:Head position remains neutral (i.e look directly ahead, not down or up)Drop your chest (yet not so much that your torso is parallel to the floor)Arms go as far ago as they canDo not sit all the way down (this is not a squat, so no need to go as well low – thighs at a 45 level angle is all you’ll need)Get right into place slowly, however come out of it explosively
Drill #1: Eagle to Straight Jump (15 reps)
Be certain to follow the timing and also rhythm exactly as displayed. Do not rush it.A Vault is not forced, you have the right to supplied stacked mats or blocks. Just make sure it’s above-waist elevation.
Drill #3: Eagle To Dead-Bug Jump Back (30 reps)
Notice exactly how I drive my hips right into the air and appear to “float” for a second? This is what you’re looking for.Do not drive your knees & hips up easily here, as it will cause you to rotate and also land also on your neck. You must take the autumn on your back. We’ll job-related exclusively on the rotation in Phase 2.Leave your arms up and execute not drop them
Important Note Going Forward: Never initiate a standing tuck drill (or the tuck itself) from The Eagle or a hands-down position. Almeans begin while standing on your toes with your arms by your ears. The factor for this is simple: you’re pre-practicing the position you desire your body to hit in the air. The order of execution for a standing tuck are as follows: Stand also tall > The Eagle > Straight Jump > Tuck. Memorize this.
Hand Placement During The Tuck
One of the worst patterns I’ve been noticing over the years is as soon as athletes grab either their hamstrings or the earlier of their legs throughout a standing back tuck (or also a RO BT).
Not just is this ineffective and also hideous looking, yet it offers you practically zero manage, doesn’t analyze well to helping you learn more advanced abilities, and happens to be pretty dangerous.
Don’t believe me? Try out this experiment: While standing, bend over into tuck place, and also put your hands on your shins. Now tilt forward as if you’re going to fall on your challenge but at the extremely last second, capture yourself via your hands. Chances are regulated simply fine and also still look pretty.
Now go earlier into the tuck position and also grab your hamstrings (behind the legs). Now tilt forward and try to catch yourself at the last second. This time about, you’ll alert there’s about a half-second delay in speed, and also it was much harder.
In the civilization of tumbling, half a second might also be as long as fifty percent an hour. It deserve to expect the difference in between saving yourself and falling right on your face (watch my instance in allude below):
Now granted, the civilization in the video were doing most points wrongly, yet I’ve checked out this exact incident repeat itself one too many times. So put your trust in someone who’s been doing this for a while and grab the shins. You’ll say thanks to me later on.“But Coach, I feel prefer I need to pull my legs over, or I won’t make it!”
If you lack the core toughness to drive your hips and also snap your knees over your own head then you’re not ready for a SBT. You deserve to quickly test your tucking power by doing a RO BT without grabbing anything and leaving your arms by your ears. If you land short, you understand your rotation speed is too slow-moving, and also needs work-related.
So rather of utilizing a Band-Aid solution by pulling your legs over, work on your core strength and hip drive. It will certainly not only enhance your tucks, but even more dvery own the road it’ll make your layouts and also fulls faster, prettier and safer.
Think around it for a second: you deserve to cheat a tuck currently, but what are you going to perform when it’s time to occupational a layout double twist? Grab one side of your body and also yank yourself over in mid-air? I think not.
“In the people of tumbling, half a second can also be as long as half an hour”(Tweet This)
Phase 2: Tuck Timing & Rotation
The 2 best distinctions in between a RO tuck and a standing tuck (besides the take off) are:The speed of rotation.The timing of the “open” during landings.
While the actual rotation technique remains the same, you have actually a lot less time to make it over, requiring you to be explosive. This is why among my favorite transitioning drills is a straight jump rebound to ago tuck on a Tumble Trak, as watched below.
Drill #4: Straight Jump Rebound To BT (50 reps)
It’s extremely vital to film yourself at this phase bereason if you’re making any of the prevalent mistakes such as:Not throwing your arms up and also opening your shouldersThrowing your head backDropping your arms during the tuckNot having actually enough hip drive
…then you want to fix them now quite than later. Once you develop a negative habit, it’ll take twice as long to learn it best.
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Drill #6: SBT Without Spot On Tumble Trak (50 reps)
Phase 3: Are You Strong Enough?
As a coach I make it my job to constantly be hoswarm through my athletes – and occasionally, this calls for telling them things they need to hear (even if they don’t desire to). So let me simply go on document to say that if you have actually a disastrous vertical jump, the SBT will forever be out of your reach.
Unprefer a RO BT where you have the right to depend on technique, angles, momentum and also a sprung floor to provide you the height you require, the SBT requires you to generate power from beside nopoint, and also therefore, toughness has a large duty to play in the equation.
I’ve created an entire short article on just how you deserve to increase your jumping power and I indicate you read up on it. Included in the short article is also a conditioning regimen that you deserve to use which counts on both explosive motions, proper squats and resistance training through weights.
If you don’t have accessibility to weights, here’s a basic leg conditioning routine you can percreate through just bodyweight:
Do this regimen 3x a week, either after your SBT training session or on days you’re not tumbling. Remember, conditioning doesn’t make you more powerful ideal amethod – in truth it makes you weaker considering that your muscle fibers are put under tension, and experience micro-tears.
You become more powerful as soon as you’ve respanned. And how does your body recover? Well it requirements two vital ingredients: Sleep & Nutrition.
Don’t expect your muscles to be redeveloped bigger and stronger if you’re absent those 2 crucial ingredients. Generally speaking, a high protein diet is recommfinished however you should also know that carbohydrates aid spare muscle tproblem from breakdown throughout training. They vital with carbs is knowing once to eat, what kind and just how a lot. For more details on that be sure to check out The Cheer Diet. It’s been specially designed to assist improve the performance of hardworking cheerleaders and also tumblers.
Drill #7: SBT From A Raised Surchallenge, No Spot (30 reps)
There are multiple ways to collection this up – I decided to use both a block and also a softer mat on top of a resi pit for this specific athlete. You might need to make perform through less tools however the allude is, you have to go off a greater surchallenge that offers you zero bounce.As your SBT starts to acquire better, progressively boost the landing surface so that it starts to feel more favor floor. Once you can land also your SBT on a surchallenge that is virtually at the floor level, you’re all set for Drill #8.
Drill #8: SBT Into Levelled Pit, No Spot (50 Reps)
There’s an excellent factor why I’ve suggested doing so many reps – technique is whatever, and before you attempt it on floor, you have to be exceptionally continual in your pull.
Drill #9: SBT On Floor With Spot (15 Reps)
Make sure you have a spotter you recognize you deserve to trust, this goes without saying.Do not, under any type of scenarios, under-power or obtain lazy while attempting this last drill. If you’re also tried, take a break and also do it when you have actually energy. If anypoint, you want to be extra-aggressive. Tumbling that’s quick and tight is will certainly save you safe. Tumbling that’s slow and loose will break you.
Last Couple of Pieces Of Advice
To today, the standing back tuck happens to be one of my favorite skills to percreate. And bereason I took the moment to learn it appropriate, it’s a ability that my old beat-up joints can still control to execute. I likewise give full crmodify to the good coaches I was fortunate sufficient to have in my edge.
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At this suggest, the best advice I can give you is to not rush it, and also follow the progressions while doing the recommfinished reps (or more).
Oddly sufficient, anytime you mentally prepare to learn a ability by taking as lengthy as it’ll take, you end up learning it quite quickly. Tumbling functions in mysterious methods. Good luck, train tough and let me know how you favored this overview in the comment section listed below. Also, please don’t foracquire to share this guide through your friends!
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✓ Compatible With All Taballows & Smartphones✓ Downpack Access To All Video Files For Personal Use✓ Bonus Videos With Cutting edge Progressions To Try✓ Extra Conditioning To Boost Jumping Power By 20%✓ Warm Fuzzy Feeling Of Supporting The Site (so I deserve to save it ad-free!)