Back tuck problem.

[Spanyard]

Hi all, I'm a bboy who also is interested on gymnastic conditioning and tumbling. I can go practise to a gym, so have access to allmost all gymnastic equipment like trampoline, tumbling, etc.

I can do standing back tuck and front tuck, as other martial art kicks as aerial or butterlfy, but one day and dont know why my back tuck technique changes. Instead of rotating hips avobe my head, the motion turned into moving the hips forward, so I land as if I step like 50 cm in front of me. Thats not a problem if i do it in trampoline because I can get high enough to land it right, but when i do it on tatami, I land the back tuck on my knees.

So my question is, if there are any exercises or tips to correct that bad habit, or it is just a matter of practise, because I don know how to correct that erroneus motion.

Thanks all and sorry for my english.

[Blairbob]

You're pushing your hips forwards as you extend through your legs probably.

Use a line and make sure you stretch up and not push forward.

[Spanyard]

Blairbob, thanks for your replay, can you explain it with more detail, please? I am not familiar with gymnastic terminology and also my english is not so good.

Thanks one more time.

[braindx]

When you do a gainer (back tuck moving forward), generally the technique is to set the hips out in front of the jump and then rotate the tuck. So basically as you extend your hips you throw them forward (and your body into an arch) instead of just fully extending to hit a perfectly vertical jump (straight body maybe slightly arched).

To fix this focus on hitting the straight body position or slightly hollow as you're jumping vertically and then pull with the knees. Practice standing backs on a trampoline until you can take it back to the floor. If that's too hard do them into a pit having someone spot you.

Post up a vid.

[Mark Weaver]

Blairbob and Braindx,

I have some questions along this line as well. I was a self-taught tumbler until I took some classes in college. During the first lesson I had on back tucks, I was told that as you start your jump, you start to lean slightly backwards, and then jump straight up. So if you just jumped up with your arms extended, but didn't tuck or anything, when you landed on your feet you would be leaning backwards a bit and you'd have to do a back roll out of the jump. Is that right?

mark

[braindx]

No, a back tuck should land in the same place especially from standing. Any backwards distance is wasting energy that you could've put into the height of your back tuck.

[Blairbob]

That initiation would work for back handspring.

[Edward Smith]

Here is the sequence for a standing back tuck:

1. Stand straight with arms overhead

2. Bring your arms down and slightly behind you, squat down at the same time

3. Jump UP and swing your arms overhead, at the same time

4. Wait till you stall, and then tuck your legs

5. Rotate

6. Land

*in steps 1-4 you should be looking straight ahead, pick a spot at shoulder height or slightly above and keep looking at for as long as you can, when you tuck you will naturally be rotated and unable to keep looking at the spot

+ when I say squat I mean like a quarter squat

Ed

[Boogiewalker]

Actually, I have some questions for y'all with regards to backtucks:

I'm a newbie at back tucks. My ab strength is pretty good overall (I do mostly slow hanging leg raises on XR's and other crunches and pull ups), but when I do back tucks, my lower abs hurt like crazy, probably for like the next 3-5 days after. The first time I did it, the pain lasted long (by "pain" I mean, extreme muscle soreness, not an acute, sharp pain or cramp) and after the next few times, it was still hella sore, but the soreness abated more quickly... (and yes, I do fully stretch out, do back bridges, etc. before doing the back tucks...)

So, my questions:

1.) is this just the normal soreness that most folks experience when doing back tucks, or am I doing something wrong?

2.) Are there any other specific "prehabilitation" exercises that would help strengthen my lower abs so that the tuck isn't quite so jarring on them, or do I just have to "just do it" more (i.e. just do more back tucks over time) and let my body adjust?

oh, also, I seem to have a problem tucking in tight. I can land on my feet, but it's still really low, like as if I'm getting up from a low crouch. What helps to tuck more tightly in the air? (or once again, is the solution "just do it" and you'll figure it out?...) I'll try to post up a clip I have of the first time I tried back tucks a few weeks ago when I have the time...

thanks!

peas,

Boogiewalker

[Blairbob]

This is a common with beginners unused to back tucks. You're not using to contracting your abs that quickly is all.

You want to get the tightest tuck possible. Knees in chest and together, heels next to butt.

Increase your jump ability. Or make sure you are letting your hips get fully extended. Basically as high of jump as possible.

Work really quick, explosive tuck lifts from a hang or skin the cats. Sitting tuck ups are ok, but I prefer hanging tuck up or pike leg lifts ideally.

[braindx]

1. If you're getting extreme soreness you're probably doing too many for your ability level the day before.

2. If you're landing low it's almost always because of bad technique especially if you have a decent vertical (>12"). Problem is people don't set all the way to the top of their vertical and drop their head back very early without jumping as high as possible. It SHOULD feel scary at first because you're at the peak of your jump with only your abs/hip flexors rotating you backwards.

If you need to learn, do it on tramp from standing with a spot. Make sure you have a competent coach if possible.