Acrobatic Tumbling

Acrobatic Tumbling version 0.75 Alpha

Acrobatic Tumbling Version 0.75 Alpha By Steven Santos

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© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha

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© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha

Acrobatic Tumbling Course Outline Prerequisites: • Must be 8 years of age or older • Must commit to attending every class (NO ABSENCES) • Must commit to keeping up with all assignments (NO EXCUSES) Objectives: •

•

Develop proficiency in performing the following roles: o Acrobat o Safety / Spotter Develop proficiency in performing the following skills: o Beginning Skills § Bridge (lying down and standing) § Table (forward arch) § Forward Roll § Standing Forward Roll § Back Roll § Handstand § Cartwheel o Intermediate Skills § Dive Roll § Front walkover § Back walkover § Roundoff o Advanced Skills § Aerial Cartwheel § Back handspring § Front Tuck § Back tuck o Spotting Skills § Must learn the correct spotting technique for each of the skills taught.

Acrobatic Tumbling should be the first acrobatics course kids take with the circus and should cover all beginning and intermediate tumbling skills. Advanced skills and spotting skills should be taught if possible, or taught as a separate course. Spotting skills should be taught as a part of the class for all kids 11 and older. Students who take the acrobatic tumbling class are expected to participate in a short routine. The students will learn, practice and perform this routine as a feature act in the circus show. This act will include the use of all newly acquired skills

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha

General principles for all spotting: 1. Understand the technique you are spotting for before you attempt to spot it. a. If you do not understand the skill, don't attempt to spot it b. Make sure your tumbler knows how you are going to spot a skill before you spot it c. Do not wear any jewelry (e.g. watch, rings) that could get caught on anything d. Watch out for the tumblers arms as they could hit you e. Both the spotter and tumbler must know how the skill will be spotted 2. Always stay close to the person you are spotting a. You cannot carry/catch anything with straight arms b. Spotting may require you to learn how to run sideways c. When spotting, keep runways clear of bags, cables, etc. d. When possible, or when called for, use a platform that allows you to spot with a 90 degree bend in your elbows e. When kneeling as a spotter, always keep at least 3 points of contact with the ground (for example, a knee and both feet, or both knees and both feet) 3. Always spot in reference to the tumblers center of gravity a. To lift/support you must push through the center of gravity b. To rotate you must push/pull eccentrically to the center of gravity 4. Your two hands are used for separate purposes. a. The lower hand is usually used for support. b. The upper hand is usually used for rotation Spotting for Teaching 1. When teaching a tumbling skill it is often necessary to help the tumbler "get the idea" of how a skill should feel. This training is always necessary before a tumbler can progress to being spotted for safety only. a. When spotting to teach, do not allow the tumbler to become reliant on your spotting. Remember, your goal is to give the tumbler the feeling of a skill, not to do the skill for them. i. Gradually reduce the amount of the tumblers weight you support as the tumbler progresses with a skill. ii. Gradually reduce the amount you rotate the tumbler as they progresses with a skill. b. Only correct/give feedback to the most important aspects of the skill i. Focus on correcting one part of a skill at a time ii. As a tumbler masters one part of the skill, only then should you move on to correcting other parts of the skill 2. Do not allow the tumbler to attempt something they are not ready for. a. Allowing a tumbler to try a skill before they are ready to only encourages reliance on the spotter and requires lots of extra effort. © 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha b. Allowing a tumbler to progress to a new skill when they have not yet mastered the prerequisite skills can lead to injury or frustration 3. When spotting to teach you can only see a limited range of errors a. If you need to look for errors, you need to get farther back from the tumbler b. If you need to actively spot you cannot see the errors. Wean the tumbler off spotting as soon as possible Spotting for Safety 1. When spotting for safety you spot to help prevent injury and offer insight into improving the skill. a. You should not be providing the tumbler with much, if any lift or rotation while spotting for safety. b. If you are worried about the safety of the tumbler during execution of a skill, it is a good sign that the tumbler is not yet ready to do the skill on their own, and either requires more training in the skill, or more work on the prerequisite skills first. c. If you as the spotter are getting tired (too much muscular endurance on your part), the tumbler is not yet ready to do the skill on their own, and require more training. 2. Expect the best while watching for the worst. a. Anticipate danger areas of a skill and be ready to act if necessary. b. Never trick the tumbler into thinking you are spotting while you are not spotting c. Never focus on anything other than the tumbler you are currently spotting.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Bridge (lying down) Class:

Beginning Acrobatic Tumbling

Why:

The Bridge is both a stretch used to help develop flexibility in the back, and it is the basis for several other tumbling skills.

Prereq:

None

How:

Start by lying on a soft surface. Bend your knees and put your feet on the ground as close to your buttocks as possible. Put your hands on the ground just above your shoulders, and push your torso up into the air until you feel a stretch in your back.

Spotting: As tumblers begin learning this method of the bridge, they will often benefit from a teaching spotter supporting their lower back. Start by kneeling beside the tumbler. Place one hand under the small of the tumblers back, and the other hand on the tumblers abdomen. Use the top hand to help keep the tumblers body from turning or twisting, and use the bottom hand to help steady and support the tumblers weight. Most tumblers are able to be weaned off of the spotter very quickly, requiring the spotter for only the first few times they do this skill. Spotting for safety is usually not required for this skill. Proficient:To be considered proficient at the bridge you must be able to complete the bridge on command and hold it for 45 seconds. Master:

A student will be considered to have mastered the bridge when they are able to complete this bridge on command and hold it for 2 minutes while supporting a weight equal to their own body weight on their torso and abdomen with only a safety spotter.

Tip:

Like all of the other tumbling skills you will learn, the bridge is all about practice. If you are performing this skill to increase flexibility, when you begin to feel a stretch in your back hold it there for 10 – 30 seconds. Ideally, the arms and legs should be straight and close together.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Bridge (standing) Class:

Beginning Acrobatic Tumbling

Why:

This version of the bridge is both used in acrobatic and acrobalance acts, and it is the basis for several other tumbling skills.

Prereq:

The Bridge (lying down)

How:

Start by standing on a soft surface with your feet close together and your hands by your side. Keeping your legs as straight as possible, lean slightly forwards and then slowly bend backwards. As you bend backwards, extend you arms towards the ground until your palms are in contact with the ground and supporting your body weight. You should feel a slight stretch in your back when you do this.

Spotting: As tumblers begin learning this method of the bridge, they will often benefit from a teaching spotter guiding them to the ground and supporting their lower back until they develop a good feel for it. Start by standing beside the tumbler. Place the supporting hand on the small of the tumblers back, and the other hand on the tumblers abdomen. If you need to cross your arms to do this, make sure the supporting arm is on the bottom. Use the top hand to help keep the tumblers body from turning or twisting, and use the bottom hand to help steady and support the tumblers weight. Unlike the other form of the bridge, tumblers usually take longer to be weaned off of the spotter. Spotting for safety should be done when ever possible. The hand placement is the same as for spotting to teach, but the spotter should be supporting very little, if any of the tumblers weight. Proficient:To be considered proficient at the bridge you must be able to complete the bridge on command and hold it for 45 seconds with only a safety spotter. Master:

A student will be considered to have mastered the bridge when they are able to complete this bridge on command and hold it for 2 minutes while supporting a weight equal to their own body weight on their torso and abdomen with only a safety spotter.

Tip:

If you feel your back stretch more during this method of the bridge than the first method, you probably do not yet have the flexibility in your back for this skill. Spend a week or two with the other method of the bridge, and then try this one again.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Forward Arch (Table) Class:

Beginning Acrobatic Tumbling

Why:

The forward arch is used in many acrobatic and acts and as a base for many acrobalance formations. It is also the basis for many other acrobatic moves.

Prereq:

None

How:

Start by standing with your arms by your sides and your feet about shoulder width apart. Keeping your legs as straight as possible, lean forward slowly arching your back and bending at the waist. As you bend forwards extend you arms towards the ground until your palms are in contact with the ground, your elbows are straight and you are supporting your body weight with both your arms and legs.

Spotting: Spotting is usually not needed with this skill. Occasionally a tumbler will require a spotter to assist them with developing their balance for this skill. To help a tumbler develop their balance for this skill start by placing your supporting hand low on the tumblers abdomen and your other hand at the base of the tumblers back just above the buttocks. Use the top hand to help keep the tumblers body from turning or twisting, and use the bottom hand to help steady and support the tumblers weight. You should be able to quickly wean the tumbler off of the supporting hand, and then the balancing hand. Proficient:To be considered proficient at the forward arch you must be able to complete the forward arch on command and hold it for 45 seconds while holding a weight equal to half of your own body weight without a spotter. Master:

A student will be considered to have mastered the forward arch when they are able to complete the forward arch on command and hold it for 2 minutes while supporting a weight equal to their own body weight on their hips and back without a spotter.

Tip:

Keep your knees and elbow straight, and your head up for the best results with this skill. The name Table comes from the common practice of placing weights on student tumblers backs to help them become “as stable as a table”. There are also stories about young European acrobats in the 1700 and 1800’s being made to remain in this position for an hour or more at a time while there trainers (usually their parents) would eat lunch or dinner using their back as the dining table.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Forward Roll Class:

Beginning Acrobatic Tumbling

Why:

The forward roll is the basis for several more advanced tumbling skills.

Prereq:

None

How:

Start by standing with your arms by your ears and your feet slightly apart. Squat down, tuck you chin into your chest and roll, making sure you begin your roll on the back or your head and not the top of your head. As you roll, grab your knees arching your back forwards. Complete the roll by standing up with your feet together and your arms by your ears.

Spotting: Usually none. Occasionally a tumbler will require a teaching spotter to help guide their head to a proper ground placement, or to help the tumbler learn to keep there hips squarely over their body during the roll. To help a student learn proper head placement, place your supporting hand on the back of the tumblers head just under the notch on the back of the head. Place your other hand on the small of the tumblers back. Use to guide the tumblers head down to the ground Proficient:To be considered proficient at the forward roll you must be able to complete a series of 5 forward rolls on command without error. Master:

Students will be considered to have mastered the forward roll when they can complete a series of 5 rolls effortlessly, popping up, or completing a small jump after each roll.

Tip:

The two most common mistakes in performing the forward roll is (1) starting the roll on the hands instead of on the back of the head and (2) putting your hands by your butt to push yourself up to stand instead of arching your back forward and allowing your momentum to carry you through. If you have trouble with this skill, try rolling up a hill or on top of an elevated surface such as a table or stack of gym mats.

[drawing of a somersault]

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Standing Forward Roll Class:

Beginning Acrobatic Tumbling

Why:

The standing forward roll is the basis for learning the dive roll; the most commonly used tumbling skill in circus acrobatics.

Prereq:

Forward Roll

How:

Start by standing with your arms by your ears and your feet slightly apart. Bend forward, tuck you chin into your chest and roll, making sure you begin your roll on the back or your head and not the top of your head. As you roll, grab your knees arching your back forward. Complete the roll by standing up with your feet together and your arms by your ears.

Spotting: None Proficient:To be considered proficient at the standing forward roll you must be able to complete a series of 5 standing forward rolls on command without error. Master:

Students will be considered to have mastered the standing forward roll when they can complete a series of 5 rolls effortlessly, popping up, or completing a small jump after each roll.

Tip:

The two most common mistakes in performing the standing forward roll are the same ones as for the forward roll.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Back Roll Class:

Beginning Acrobatic Tumbling

Why:

The back roll is the basis for learning the back tuck and back handspring.

Prereq:

Forward Roll

How:

Start by standing with your arms by your sides and your feet slightly apart. Squat down, truck your chin into your chest and put your hands by your ears. In a smooth, and fluid motion roll your body backward beginning on your butt, to your back, to the back of your head, and then to your hands to pushing yourself up, taking the pressure of your neck. End this move by landing on your feet and standing up with your arms up by your ears

Spotting: Usually none. Sometime a tumbler will need help learning how to transfer their weight from the back of the neck to their arms. The best way to help with this is to have the tumbler practice hand stand pushups for a week or so, and then come back to this skill. You can also help by lifting their hips as they are rolling. Proficient:To be considered proficient at the back roll you must be able to complete a series of 5 back rolls on command without error. Master:

Students will be considered to have mastered the back roll when they can complete a series of 5 rolls in a row, popping up, or completing a small jump after each roll.

Tip:

Anything backwards is unnatural and can be a little scary when first learning it. Be patient. The use of an incline or a wedge mat can help a tumbler learn to keep their head on their knees, stay in a ball, roll quickly and get up, landing on their feet. The tumbler can sit on the edge of the incline with the feet touching the floor, elbows on the knees, head down and hands in the right position. Then roll.

The other big obstacle to a good back roll is upper body strength. When learning the back roll it is often helpful to spend time working on handstand pushups.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Handstand Class:

Beginning Acrobatic Tumbling

Why:

The handstand is used in many circus acts. It is also a component in many other acrobatic skills.

Prereq:

Forward Roll

How:

Start by standing with your arms by your sides and your feet slightly apart. Step forward with your right foot and arching your back forwards and bending at the waist, bring both of your hands directly to the ground. Make sure your fingertips are pointing forward and are shoulder width apart. Immediately after your hands hit the ground kick your left leg up bringing your body straight up over your hands. Bring your right leg up and together with the left leg. You want to kick just enough to get you upside-down and perpendicular to the ground.

Spotting: The kick up is the most difficult part of this skill. If the tumbler kicks up with too much power they will fall over and if they do not get enough power they won't even make it up. To spot the handstand for teaching you want to kneel beside the tumbler cross your arms and grasp the waist of the tumbler. As the tumbler starts their handstand the arms will become uncrossed. To spot for safety you want to stand so that when they kick up you will be in position to take hold of the tumblers feet and help them to balance. Hold the tumbler by their feet or toes and not by the leg itself. Proficient:A tumbler will be considered to be proficient at this skill when they are able to hold a handstand for 45 seconds without a spotter. Master:

A tumbler will be considered to have mastered this skill when they are able to hold a handstand for 60 seconds without a spotter.

Tip:

A good handstand is a single fluid motion. Once you are up you must stay in a "tight" position, that is holding all of your major muscle groups tight and ridged. It is okay to stick you head out and focus on the ground in front of you, however, being able to keep your head and ears in line with your shoulders and arms and still find your center of gravity quickly and easily is the mark of a true acrobat. This "line look" and is much more difficult to hold, but is a makes for much nicer visual.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Cartwheel Class:

Beginning Acrobatic Tumbling

Why:

The cartwheel is a commonly used tumbling skill in circus acrobatics.

Prereq:

Forward Roll, Standing Forward Roll

How:

Start by standing with your arms held at about 10 and 2 o'clock, and your legs at about 7 o’clock and 5 o’clock so that your body is in the shape of an "X". Your eyes should be fixed on the mat where you want to land. You should move in a straight line with a straight body. Facing towards your right, take a step sideways, lunge with the right leg, bend at the waist and reach towards the mat with the hands while kicking the left leg over the head. Land with the left leg first, push with the hands, bring the right foot down and stand so that you finish in the same position you started with arms up and feet apart.

A folded mat can be used to help the tumbler who is apprehensive about taking the weight on their hands and end up collapsing. It can also help the student who is having difficulty in placing the correct leg down first, which should be the kick leg or the leg behind.

Have the tumbler bend over in the position shown by placing their dominant leg forward and their hands in the circles. The tumbler should then step over the mat with their rear leg and briefly stop in this position. Have the tumbler slowly lift their other leg around and step behind the other leaving their hands in contact with the mat. After they have both feet down and have their balance they may lift their hands. Have them practice this slowly, stopping at each point until they get the concept, then have them start speeding it up a little at a time. When they have become comfortable with this have them stand with their arms up in a cartwheel position and throw their hands down to the circles before they start. As they become more confident and proficient let them try a couple on the flat mat, with the assurance they may come back to the folded mat whenever they © 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha feel the need. A flat mat with a 4" wide set of parallel lines with hands and feet drawn on it to can help a tumbler learn to travel in a straighter line. Spotting: Stand facing the back of the tumbler you are spotting. Cross your arms and grasp the waist of the tumbler. As the tumbler starts their cartwheel the arms will become uncrossed when they become inverted and recross as they finish. Move sideways with the student as you spot. Watch out for flying feet. Proficient:To be considered proficient at the cartwheel you must be able to complete a series of 5 on command without error. Master:

Students will be considered to have mastered the cartwheel when they can complete a series of 5 at almost a running pace.

Tip:

Some of the more common problem when learning the cartwheel are (1) Placing the opposite hand down first, (2) Not kicking the Back leg up, (3) Not landing the kicking leg first, (4) The body and legs piking around the side, (5) The Body may turn too much (6) The hands not pushing the tumbler away from the mat, (7) Tucking the head rather than looking at the mat, (8) Bending the legs and landing on the knees rather than the feet. The whole process can be to the left as well as to the right

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Dive Roll Class:

Intermediate Acrobatic Tumbling

Why:

The dive roll is the most commonly used tumbling skill in circus acrobatics.

Prereq:

Forward Roll, Standing Forward Roll

How:

Start by standing with your arms by your ears and your feet slightly apart. Slowly walk forwards, and perform a roll just as you would a standing roll. When you become comfortable with this roll while walking at a slow pace, increase to a normal walking pace, then a jog, and finally to a run.

Spotting: None Proficient:To be considered proficient at the dive roll you must be able to complete a series of 5 jogging dive rolls on command without error. Master:

Students will be considered to have mastered the dive roll when they can complete a series of 5 rolls at a running pace, popping up, or completing a small jump after each roll.

Tip:

When learning the dive roll it is often helpful to practice diving over a raised bar (high dives) or over a series of objects (long dives).

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Front Walkover Class:

Intermediate Acrobatic Tumbling

Why:

The front walkover is a skill used in many circus acts. It also just looks cool.

Prereq:

Forward Roll, bridge, handstand

How:

Start by standing with your hands at your side and feet slightly apart. Raise your arms and set one foot in front of you. As you do, bend forward, lowering your body towards the ground so your back leg is still in the air and both hands are on the ground with your elbows straight. Kick the raised leg up and over your head and let the other one follow. Your legs should stay in a splits position while doing this. When your first leg lands on the ground, arch your back, pushing your body forward into a bridge position. As the second leg lands, roll your back and bring your chest up and over to complete this move.

. Spotting: When spotting the front walkover for safety start by standing facing the side of the tumbler you are spotting. Cross your arms and grasp the waist of the tumbler. As the tumbler starts their walkover the arms will become uncrossed when they become inverted and recross as they finish. Move sideways with the student as you spot. Watch out for flying feet. When spotting to teach this skill you will use the same hand positioning as spotting for safety, but you will usually have to provide a good deal of the lift while the tumbler is inverted, and rotation to get the tumbler back to standing. Gradually back off the amount of lift and rotation you provide the tumbler while encouraging them increase the weight they take on their arms, and the rotation they get from their kick. Proficient:To be considered proficient at the front walkover you must be able to complete a series of 5 front walkovers on command without error, and with only a safety spotter. Master:

Students will be considered to have mastered the front walkover when they can to complete a series of 5 front walkovers on command without error, and without a spotter while maintaining a clean look.

Tip:

It is often scary for a tumbler when they begin learning this skill, and even more so when they are being eased off of the spotter. Assure the tumbler that they can be spotted for as long as they need, even after they have been weaned from it.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Back Walkover Class:

Intermediate Acrobatic Tumbling

Why:

Like the forward walkover, the back walkover is a skill used in many circus acts. It also just looks cool.

Prereq:

Standing Bridge, handstand, back roll

How:

Start by standing on a soft surface with your feet close together and your hands by your side. Raise your arms and set one foot in front of you, keeping your legs as straight as possible bend backwards into a bridge. As you bend backwards, extend you arms towards the ground until your palms are in contact with the ground and supporting your body weight. Kick the raised leg up and over your head and let the other one follow. Your legs should stay in a splits position while doing this. When your first leg lands on the ground, arch your back, pushing your body forward into a standing pike position. As the second leg lands, roll your back and bring your chest up and over to complete this move.

Spotting: When spotting the back walkover for safety start by standing facing the side of the tumbler you are spotting. Cross your arms and grasp the waist of the tumbler. As the tumbler starts their walkover the arms will become uncrossed when they become inverted and recross as they finish. Move sideways with the student as you spot. Watch out for flying feet. When spotting to teach this skill you will use the same hand positioning as spotting for safety, but you will usually have to provide a good deal of the lift while the tumbler is inverted, and rotation to get the tumbler back to standing. Gradually back off the amount of lift and rotation you provide the tumbler while encouraging them increase the weight they take on their arms, and the rotation they get from their kick. Proficient:To be considered proficient at the back walkover you must be able to complete a series of 5 back walkovers on command without error, and with only a safety spotter. Master:

Students will be considered to have mastered the back walkover when they can to complete a series of 5 back walkovers on command without error, and without a spotter while maintaining a clean look.

Tip:

It is often scary for a tumbler when they begin learning this skill, and even more so when they are being eased off of the spotter. Assure the tumbler that they can be spotted for as long as they want, even after they have been weaned from needing it.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Round Off Class:

Intermediate Acrobatic Tumbling

Why:

The Round Off is used in many circus acts to allow the acrobat to jump over an object at the end of a tumbling pass.

Prereq:

A very good Cartwheel, Dive roll, back walkover.

How:

Start by standing with your arms held at about 10 and 2 o'clock, and your legs at about 7 o’clock and 5 o’clock so that your body is in the shape of an "X". Your eyes should be fixed on the mat where you want to land. You should move in a straight line with a straight body. Facing towards your right, take a step sideways, lunge with the right leg, bend at the waist and reach towards the mat with the hands while kicking the left leg over the head. While in the handstand position and as your momentum brings your legs over the top, bring your legs together and turn them so that your toes are pointing up and in the direction you are going in (you will be inverted). Push off with your arms and land with feet together.

As you become more proficient with this skill start working on the height and length of the jump. Try jumping over a high bar to help increase the height of your round off. To increase the length of your jump try marking off a hand position or takeoff point on the ground, and have an extra person mark off where you land. If you are feeling very ambitious, try some long high round offs. Spotting: Spotting to teach the round off is very similar to spotting to teach the cartwheel. Stand facing the back of the tumbler you are spotting. Cross your arms and grasp the waist of the tumbler. As the tumbler starts the round off the arms will become uncrossed when the tumbler becomes inverted and recross as they finish. Move sideways with the student as you spot. Watch out for flying feet. As tumblers get better with this skill and are able to jump further at the end of the round off you may need 3 spotters for this skill (one for the first part, and 2 to catch the tumbler at the end of the jump). Many of the same teaching tips used to teach the cartwheel can be used to help teach the round off. When spotting the round off for safety hold the tumbler the same as you do when spotting to teach. The difference is when spotting for safety you do not support much if any of the tumblers weight.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Proficient:To be considered proficient at the round off you must be able to complete a series of 5 round offs on command without error, and with only a safety spotter. Master:

Students will be considered to have mastered the round off when they can complete a series of 5 round offs jumping over a 3-foot span on command without error, and without a spotter while maintaining a clean look.

Tip:

(1) It is often helpful to practice making your cartwheels stretched and long. (2) Putting chalk marks on the floor for the hands and feet are often helpful. (3) Take your time on each of the steps. To do them correctly may take some time, but it will be worth it in the long run. (4) The most common cause of early turns is not keeping your hips and shoulders square into the hurdle and lunge. (5) The most common cause of piking down is turning too early in the hurdle and closing the feet too soon. (6) The most common reason for the head coming out is the arms are not staying fully extended by the ears. (7) Poor Shoulder angle is usually a sign of a lack of flexibility in the shoulders or the tumbler is reaching for the ground too soon.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Aerial Cartwheel Class:

Advanced Acrobatic Tumbling

Why:

The aerial cartwheel is an acrobatic move where, from the audiences perspective, the acrobat seems to defy gravity.

Prereq:

A very good Cartwheel, Roundoff

How:

Start by standing with both feet parallel, hands by your ears and your body facing to the side. Take a step forward with the right leg and immediately kick the left leg up. As you kick the left leg up, lean your body forward and down, pivoting on the right leg (note: both legs should be straight). As you kick swing your arms from overhead, to in front of the body, and down to the sides of the body. As you feel the momentum from the left leg beginning to bring your body off the ground jump off with the right leg, rotating your body so that your legs to continue over your body and landing first with the left leg.

Spotting: Stand facing the back of the tumbler you are spotting. Cross your arms and grasp the waist of the tumbler. As the tumbler starts their cartwheel the arms will become uncrossed when they become inverted and recross as they finish. Move sideways with the student as you spot. Watch out for flying feet. Proficient:To be considered proficient at the aerial cartwheel you must be able to complete a series of 5 on command without error, and with only a safety spotter. Master:

Students will be considered to have mastered the aerial cartwheel when they can complete a series of 5 on command without error, and without a spotter while maintaining a clean look.

Tip:

Keep you head down. If you lift it up in the middle of it, your body and legs will go more horizontal than vertical. Tumblers often have difficulty learning the importance of pushing off the front leg. This push off is where much of the height comes from. When a tumbler does not apply enough force they won't get enough height to get all the way around. Another problem tumblers often have is the swinging motion of the leg that is already in the air. This motion is also where much of the rotation comes from, and when a tumbler does not swing the leg around enough, the aerial is slow in rotation. Once a tumbler has gotten around, they will often forget to complete the skill and just worry about getting their feet on the ground. Remember to lift the chest, which adds a little more rotation to help get around. Without lifting the chest, the trick looks like it "flops" and has no dynamic.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Back Handspring Class:

Advanced Acrobatic Tumbling

Why:

The back handspring is a skill that combines backward tumbling and flight. This is one of those skills that appear to make an acrobat defy gravity.

Prereq:

Back Walkover

How:

Start by standing with both feet parallel, hands high over your head. Bring your hands down and at the same time squat as if sitting in a chair. Forcefully raise your hands above your head keeping the elbows straight at the same time as you jump backward into an arch. You should shoot backward. As your hands touch the mat, snap your feet toward the ground and stand.

As you become more proficient with this skill start working on the height and length of the jump. Try jumping over a high bar to help increase the height of your round off. To increase the length of your jump try marking off a hand position or takeoff point on the ground, and have an extra person mark off where you land. If you are feeling very ambitious, try some long high round offs. Spotting: Spotting to teach the back handspring is very similar to spotting to teach both the round off and the cartwheel. Stand facing the side of the tumbler you are spotting. Cross your arms and hold the waist of the tumbler at the base of the abdomen and the small of the back. As the tumbler starts the back handspring the arms will become uncrossed when the tumbler becomes inverted and recross as they finish. Move sideways with the tumbler as you spot. Watch out for flying feet. As tumblers get better with this skill and are able to jump further at the end of the back handspring you may need 3 spotters for this skill (one for the first part, and 2 to catch the tumbler at the end of the jump). Many of the same teaching tips used to teach the cartwheel and round off can be used to help teach the back handspring. When spotting the back handspring for safety hold the tumbler the © 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha same as you do when spotting to teach. The difference is when spotting for safety you do not support much if any of the tumblers weight. Proficient:To be considered proficient at the back handspring you must be able to complete a series of 5 on command without error, and with only a safety spotter. Master:

Students will be considered to have mastered the back handspring when they can complete a series of 5 jumping over a 3-foot span on command without error, and without a spotter while maintaining a clean look.

Tip:

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Front Tuck Class:

Advanced Acrobatic Tumbling

Why:

The front tuck is a very dramatic acrobatic move that can be used to really wow an audience.

Prereq:

Front Walkover. Tumblers must also be physically strong enough to perform this skill safely. The most important muscles that will be used are the abdominals and legs (both upper and lower). Special attention should be given to the strengthening of these two areas prior to attempting this skill.

How:

Start by standing with your feet together and your hands by your sides. Run at medium pace towards your takeoff point, keeping your eyes on the landing area. Just before you reach your take off point your last step should be a short hop, landing with your feet together and your knees slightly bent and your hands by your ears. In a nice fluid motion push off with your legs jumping up as high as you can, bringing your knees up to your chest. As you bring you knees up, swing your arms down and roll your body over, bringing your arms and knees in tight to your body. As you pass horizontal you want to find the ground, then extend your legs keeping them slightly bent and landing feet first. When you first touch the ground your knees should still be bent. Bring yourself into a standing position with your feet together, and your arms up.

Spotting: When spotting to teach the front tuck stand facing the side of the tumbler you are spotting. Cross your arms and hold the waist of the tumbler at the base of the abdomen and the small of the back. As the tumbler starts the front tuck the spotters arms will become uncrossed when the tumbler becomes inverted and recross as they finish. Move sideways with the student as you spot. When a tumbler first begins learning this skill the spotter will typically be supporting much of the tumblers weight, and providing much of the tumblers rotation. As the tumbler becomes more proficient with this skill the spotter will be able to ease off, providing less and less lift and rotation. When spotting the front tuck for safety hold one hand (palm facing up) in front of the tumbler. As the tumbler begins the front tuck the other hand is placed on the tumblers back to help with the rotation. When spotting for safety you do not support much if any of the tumblers weight, and provide little if any of the tumblers rotation.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha

Proficient:To be considered proficient at the front tuck you must be able to complete a series of 5 Running Front Tucks on command without error, and with only a safety spotter. Master:

Students will be considered to have mastered the front tuck when they can complete a series of 5 standing front tucks on command without error, and without a spotter while maintaining a clean look.

Tip:

The most common mistakes tumblers make with this skills are: (1) Not jumping from the balls of feet. When you jump, your takeoff should be on the balls of your feet, your feet should in front of you, your arms overhead, and eyes forward. (2) Improper run. Your run should be a strong and consistent run. (3) Week or incorrect arm throw. Your arm throw should be an aggressive over arm throw. We use the over arm throw technique for this skill because it is a less complicated and more natural technique. While other arm throws can be used for this skill, they are more complex and more difficult to learn. (4) Loose tuck. When you perform a front tuck, you must make sure to keep your tuck tight. Keep your arms and legs in tight to your body as you rotate. (5) Uncontrolled landing. To control your landing you must make sure to flex the knees to absorb the force of the landing

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Back Tuck Class:

Advanced Acrobatic Tumbling

Why:

The back tuck is one of those skills that give the audience the illusion that acrobats can fly.

Prereq:

Aerial Cartwheel, Back Walkover, Back Handspring. Tumblers must also be physically strong enough to perform this skill safely. The most important muscles that will be used are the abdominals and legs. Special attention should be given to the strengthening of these two areas prior to attempting this skill.

How:

Start by standing with your feet together and your hands by your sides. Allow your chest to drop slightly as your arms swing backward and you bend at the knees. In a single fluid motion push off with your legs and then lift your hips. At the same time you want to swing your arms straight up, and allow your head and body rise and begin to rotate backwards. Keep your head looking forward as long as possible to allow you to get as much height from your jump as possible. As you jump you will bring your knees up to your chest, starting your rotation. As your knees pass where your hands are, pull them in tight to your body. As you start to pass vertical look back and find the ground. As you pass horizontal you want to extend you legs, keeping them slightly bent, landing feet first. When you first touch the ground your knees should still be bent. Bring yourself into a standing position with your feet together, and your arms up.

Spotting: When spotting to teach the back tuck stand facing the side of the tumbler you are spotting. Cross your arms and hold the waist of the tumbler at the base of the abdomen and the small of the back. As the tumbler starts the front tuck the spotters arms will become uncrossed when the tumbler becomes inverted and recross as they finish. Move sideways with the student as you spot. When a tumbler first begins learning this skill the spotter will typically be supporting much of the tumblers weight, and providing much of the tumblers rotation. As the tumbler becomes more proficient with this skill the spotter will be able to ease off, providing less and less lift and rotation. When spotting the front tuck for safety hold one hand (palm facing up) in front of the tumbler. As the tumbler begins the front tuck the other hand is placed on the tumblers back to help with the rotation. When spotting for safety you do not support much if any of the tumblers weight, and provide little if any of the tumblers rotation.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha Proficient:To be considered proficient at the back tuck you must be able to complete a series of 2 Standing Back Tucks on command without error, and with only a safety spotter. Master:

Students will be considered to have mastered the back tuck when they can complete a series of 5 standing back tucks on command without error, and without a spotter while maintaining a clean look.

Tip:

Bring your knees to your hands, not your hands to your knees. Make sure you give a forceful push off so you can get enough momentum and keep the flip going. Make sure you bring your legs into a tight tuck and your legs are close to your body. Stay tucked as long as you can before landing. When you first touch the ground your knees should still be bent, bring yourself into a standing position with your feet together, and your arms up. Your arms should swing back quickly as your legs extend. Stare at one spot on the wall until you're finished.

© 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com

Acrobatic Tumbling version 0.75 Alpha

Course Skill Evaluation Sheet Student Name _____________________________________ Class _________________________ Skill Bridge (lying down and standing)

Master / Proficient

Notes / Initials

Table (forward arch) Forward Roll Standing Forward Roll Back Roll Handstand Cartwheel Dive Roll Front walkover Back walkover Roundoff Aerial Cartwheel Back handspring Front Tuck Back tuck © 2003 by Steven Santos (See license agreement for restrictions) www.circusnews.com