COMBINATION TUMBLING
TONY RETROSI
tony@gymmomentum.com
TUMBLING BONUS RULES
A+C= +.10
B+B= +.10
B+C= +.20
A+A+C= +.10
A/B+D= +.20
A+A+D= +.20
C+C= +.20
RULES cont.
C+C= +.10
A/B+A/B+C= +.10
A+D= +.10
A+A+D= +.10
C+D= +.20
Tony’s 10 Commandments for tumbling
1. PLAN. Proper planning prevents piss poor performance
2. Teach the big picture. – Don’t be so technical when they are learning.
3. Patience – not everyone learns at the same pace
4. Teach it right the first time
5. Safety rolls. Learn how to fall. It is going to happen, be prepared
6. Small muscles help big muscles Use all of them! Conditioning for success
7. provide training stations, twisting rules etc. and encourage simple basics. — Then let them explore
8. Same direction twisting front and back
9. Spotting is a step not a solution
10. LET THEM PLAY
LONG TERM VS SHORT TERM
NEVER PAINT YOUR SELF INTO A CORNER.
PICK SKILLS THAT ARE PROGRESSIVE.
LAY THE BASE FOR WHERE YOU WANT THEM TO BE IN 2 YEARS
Skills needed for bonus
Whip Back(s)
Front Layout(s)
Whip 1/2
Strength issues
Make the muscle strong. Then train it to be fast.
The use of plyometric conditioning
body shapes
THE “X” FACTOR
Hip flexor and back
Abdominal and gluteus
Leg conditioning
roll back stand (both leg, single leg- progress to roll back jump.)
jump lunges
step up kicks
leg curls
leg extensions
toe raises
ankle pull backs
Laying hip raises both legs and single leg.
Plyometric conditioning
should be done in the early part of work out.
monitor numbers (more is not better)
Keep it specific
WHIP BACK
More than just a High back hand spring
Should accelerate
Is NOT the end! Always do something out of it.
Rows and Rows of Back Hand Springs
BHS over mats
Front Layout –
like a whip. Just front wards.
work body shape. (tight arch)
watch landings.
Front handsprings
front handspring stepouts in a row
step out- step out- together rebound
step out- together extra rebound – bounder
Whip 1/2
Late twist
establish flip first, then twist
Body shape
BHS rebound 1/2 FHS
BHS 1/2 rebound
