TUMBLING - PROGRESIONES BACK HANDSPRING - FLIC FLAC

The back handspring (Flic Flac) is a very important element, therefore it is vital to perform the correct progressions that allow for good execution of the skill, as it is the foundation for other more complex skills in this sport. CHEER CHANNEL TV - GUIDE FOR CHEERLEADING COACHES AND ATHLETES In cheerleading, the back handspring is a very important element that is worked on from level 2 to level 7. Therefore, it is important to perform the correct progressions that allow for good execution of the skill, as it is the foundation for other more complex skills in this sport. To begin static gymnastics in cheerleading, we will start with the first progression, the back handspring, where we will perform jumps to a pike position onto mats. This exercise allows us to develop body awareness, especially of the entire lower body, with a powerful jump, ankle plantarflexion, and knee extension. The second exercise for the back handspring is the jump to an arched position; This exercise allows for a powerful backward jump, which is important for the execution of this element. It also helps develop awareness of the different body segments in the initial and central phases of this cheerleading skill. For the central phase of this cheerleading element, we will work on arm swing and the arched posture of the aerial phase of the back handspring. Lying face up on a safety mat, we will perform a sustained arm swing while lifting the pelvis and maintaining the arched posture for a couple of seconds. For another exercise, the back handspring, we will sit about 50 cm from a safety mat while performing a strong, sustained arm swing and lifting the pelvis off the floor. Keep your feet together, knees extended, and toes pointed. This will help us develop proper technique for our cheerleading routine. For the final phase of the Back Handspring in Cheerleading gymnastics, we will perform a wall-to-wall exercise. We will lower ourselves onto the cylinder in an arched position, bringing our feet to the wall or a firm surface. From there, we will push off with our feet while maintaining an extended shoulder and arched back, returning to a straight inverted position. We will finish with our feet on the cylinder in a gymnastic stance. The Back Handspring is a movement that requires significant coordination and body awareness, as it involves the simultaneous activation of different body segments. Therefore, we will use a cylinder with a raised surface to correct the entire movement, from the starting position through the flight phase, inversion, and gymnastic stance. This will allow for a more technical understanding of this static cheerleading gymnastics element. To gain more power in the final phase of the back handspring, we will perform the movement freely, but at the end, we will try to land on our knees on a soft surface. Upon reaching this position, it is important to keep the abdomen and glutes engaged, arms straight, and shoulders flexed. This will help us easily get up from this element and project it into more back handspring sequences or other cheerleading gymnastics skills. To project the back handspring into more sequences of this same element or others, we will work on the curvette. From an inverted position on a box, we arch our back, seeking momentum to bring our feet towards the box while lifting our torso and performing an immediate pike upon exiting the back handspring. This exercise can be performed carefully with the help of a cylinder to correct posture or freely with the support of a spotter to assist in the execution and correction of this cheerleading skill. Finally, if after completing each of the previous progressions the athlete maintains good body control, they will be able to perform the element freely on mats or on a springy floor. Don't forget to follow us on our social media: Instagram: @lindsey_coach @kmi.coach @jairo.coach Facebook: @lindsey florez @kmilo briceño @jairo martinez