Here’s the Warmup for Cheer posted on Twitter the other day.
Proprioception and its Relationship to Tumbling
This is usually the result of a slow arm swing. You can get some rubber bands and put 5 together. Slip one of each of the 2 sets of rubber bands around your shoe then with wrists down pull each of them up to your ears very quickly . This will increase your arm swing. Also make sure you are doing core exercises for the inner core like planks, bird dog etc. You can also use water bottles and lie down on a mat and swing them up and down as fast as possible. Usually what is happening is that you don’t get the arms all the way up and you are still going forward thus the landing on the toes. Also make sure you are strong in your glutes and hamstring area.
This is usually a problem in strength in the glutes, hamstrings and sometimes plyo area. Go to my website and choose some exercises in those areas and you will begin to see better results. Also it may be that you are not getting your arms all the way at the beginning of the skill so therefore you are always going forward. The arms have to get behind the ears and the body must be stretched completely to have a powerful standing tuck.
The first thing you will need to do is to make sure your layout is near perfect with a straight body and your arms go up Then you can do a couple of drills. One is to lie down on the floor and turn a 1/4 turn in a nice tight body with your core engaged ( pull the belly button to your back and squeeze your hips) Also you could jump and do a full turn without wobbling after it. If you have access to a resi pit above ground or stacked mats you can do jumps and pull your arms and do fulls to your back on the mat much like jump backs for back handsprings or jump up and back for standing tucks. The main thing to understand is that the dropping of the shoulder is what executes the twist so if you don’t use your arms it is ok. Just keep them up and turn your head the first time. You want to twist after the layout is executed. Some people think of it as twisting on top of the layout. It is at the point when your body is upside down in the layout and your body has come to your arms that the full occurs.