Tumbling Progresiones Media Luna o Cartwhel

To perform the cartwheel, the athlete must maintain contact with the ground by supporting their limbs laterally while inverting and returning to an upright position. Today we'll review some progressions for this skill. CHEER CHANNEL TV GUIDE FOR CHEERLEADING COACHES AND ATHLETES. Don't forget to follow us on our social media: Instagram and Facebook. @cheerchanneltv @linsdey_coach @linsdey florez @kmi.coach @kmilo briceño @jairo.coach @jairo martinez Before starting any gymnastics routine, perform good joint mobility and cardiopulmonary activation. A very practical way to do this is to perform some coordination exercises that will be useful for the execution of the element that will be performed later—in this case, the cartwheel—such as wheelies, X-jumps, sprints, or quadruped positions. Four-point stances focused on extending the upper and lower limbs help generate proper body alignment for performing the cartwheel, as well as activating the core muscles, which contribute to stability during the movement. It is also advisable to perform some inverted stances before the cartwheel. We can do wheelbarrow movements, focusing on correct torso alignment and arm extension. If the athlete has good physical condition and postural alignment, we can increase the level of difficulty by raising the legs to ensure strength development and support of body weight when performing the cartwheel. Rabbit-like movements or giraffe-style movements, with special emphasis on keeping the knees, elbows, and toes aligned, and engaging the abdomen, also contribute to achieving proper alignment and body lines. When performing the cartwheel, it is essential to generate sufficient amplitude and momentum for the skill. To achieve this, we will focus on executing a correct lunge and maintaining proper alignment in an Arabic-style stance with extended arms, legs, and toes, adjusting the torso, and positioning the head to form a capital T with the body. Inverted Emphasize body alignment when performing the inverted position and ensure excellent execution of the exercise at the end, guaranteeing a smooth landing during the half-moon phase. We can progressively vary these exercises, starting with single-leg inverted positions, then inverting both legs, and finally switching legs upon descent. From this point forward, let's emphasize bilateral training, performing these exercises with both legs so that athletes can improve their positioning and develop greater coordination. We will work on handstands with leg changes, varying the final leg position. We'll start with closed angles and, as they master this angle, gradually increase the angle. These exercises will help the athlete position their hands and feet and perform the exercise in alignment. Working the non-dominant side contributes to the coordination of the dominant side. One way we can support the athlete in performing the cartwheel is by supporting them at the waist during the central phase of the exercise, correcting their posture and assisting with the landing. Once the athlete has gained confidence in the exercise and is properly positioned, we can allow them to begin performing the exercise independently, gradually increasing the angle of landing until they can achieve a straight line. This teaching methodology will allow the athlete to perform a cartwheel with both legs. Remember to emphasize limb extension and proper body alignment throughout the exercise. Once the exercise is understood, it can be transferred to different surfaces and shapes to further refine the cartwheel technique. This helps the athlete pass through the vertical axis correctly, improving their posture in the central phase. After mastering this exercise, we can begin performing cartwheels with a running start or from a pre-jump position. Common Mistakes Some common mistakes when learning this exercise. Placing the opposite leg to the side you are practicing Damaging the line at the entry by lowering the arms prematurely Maintaining an arched posture when in the inverted position Crossing the leg you are entering with in the initial phase Placing the hands outside the line Not rotating the torso and hands when passing through the inverted position Bending the limbs during the exercise Lowering one arm before the other Not projecting the leg in the lunge position