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For the Love of Tumbling

by Debbie Love

Conditioning: Tuck

For a tuck, you need to be able to stretch your body completely in the air before pulling your shins over your head. In order to do this, an athlete needs to have a strong core and lower body. These conditioning exercises will over a period of time (different for each athlete) develop the strength necessary to perform a tuck that rotates around the shoulders in a candlestick position.

  • Crunches of any type – 50.
  • Side V-ups – 25 each leg.
  • Superman lifts – 50.
  • Bent leg hamstring lifts – 30.
  • 1 leg hamstring lifts – 30 each side.
  • Candlestick Tuck Jumps – 25.
  • Candlestick Levers – 10.
  • Calf raises – 30 each direction.
  • Squat jumps – 50.
  • Prone holds – 2/60 seconds.
  • Side planks – 2/30 seconds.
  • Hollow holds – 6/10 seconds.
  • All cardio particularly rope jumping 200 (2 foot).

Additional Exercises on a Ball

  • Pike ups or Tuck ups.
  • Crunches on ball.
  • Hamstring pulls on ball.

Do these exercises three to four times a week.

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