Tag Archives: technique

Coaching, Featured, Info, Safety, Tips

Legal Aspects Every Cheer Coach Should Know

Posted on by Steve Pawlyk
Legal-Aspects-Every-Cheer-Coach-Should-Know
18
Sep
Steve Blog Circle

Byline Steve Pawlyk

Steve Blog Circle

Byline Steve Pawlyk

By Steve Pawlyk

Published September 18, 2023

Being a cheer coach is not just about teaching stunts, choreographing routines, and winning competitions. It also involves navigating the complex landscape of legal responsibilities that come with the role. Understanding the legal aspects of cheer coaching can protect you, your athletes, and your cheer program from unnecessary complications. In this comprehensive guide, we’ll delve into the legal facets every cheer coach should be aware of, including liability, safety standards, and intellectual property rights concerning cheer music.

cheer-coach-speaking-to-assistant-coach-about-legal-issuesa

Liability and Negligence

Duty of Care

As a cheer coach, you have a “duty of care” to ensure the well-being of your athletes. This means taking reasonable measures to prevent injuries and accidents. Failure to do so could result in a negligence claim against you or your cheerleading program.

Protecting Yourself

Here’s how to safeguard against liability:

  • Training: Ensure you have the necessary certifications, including First Aid and CPR.
  • Equipment: Regularly inspect and maintain all equipment.
  • Documentation: Keep detailed records of all practices, routines, and safety measures.

Insurance

Investing in liability insurance can offer an additional layer of protection. It may cover legal fees and damages should you face a lawsuit.

Safety Standards

Compliance

In the United States, the American Association of Cheerleading Coaches and Administrators (AACCA) sets safety guidelines. Being well-versed in these standards is crucial.

Gym Safety

  • Ensure that the practice area is free of hazards.
  • Make sure athletes are wearing appropriate attire and safety gear.

Stunt Safety

  • Always spot athletes during stunts.
  • Do not attempt stunts that are beyond the skill level of your athletes.
 
cheer competition music cheap
Licensed Cheer Music for Competition Cheer Music

Parental Consent and Waivers

Before an athlete participates in any cheerleading activity, it’s essential to obtain written consent from their parents or guardians.

What Should a Waiver Include?

  • A clear explanation of the risks involved in cheerleading.
  • A clause stating that the parent/guardian understands these risks.

Emergency Contact Information

Always have up-to-date emergency contact information for each athlete.

Transportation Laws

Driver Qualifications

Ensure that anyone responsible for transporting athletes has a valid driver’s license and has passed a background check.

Vehicle Safety

Regularly inspect vehicles to ensure they meet safety standards.

Intellectual Property and Music Licensing

Copyright Laws

When using music for routines, be aware of copyright laws. Using copyrighted music without permission can result in legal repercussions.

Customized Cheer Music

One way to avoid copyright issues is by using customized cheer music from reputable sources like IPP Music.

cheerleading-legal-issues

Social Media and Privacy

Personal Information

Be cautious when sharing personal information of athletes on social media platforms.

Photos and Videos

Always obtain consent before posting images or videos of your athletes online.

Anti-Discrimination Laws

Equal Opportunity

Federal laws prohibit discrimination based on race, sex, religion, or disability. Make sure your cheer program is inclusive and complies with these laws.

Harassment and Bullying

Create a zero-tolerance policy for harassment and bullying and ensure it is strictly enforced.

Understanding the legal aspects of cheer coaching is essential for the smooth operation of your cheer program and the well-being of your athletes. By being proactive and educated in these areas, you can focus on what you love—coaching and inspiring your team to hit zero and win competitions.

 

Disclaimer: The information provided in this article is for general informational purposes and is not legal advice. Always consult with a legal professional for advice on your specific situation.

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Featured, Safety, Tips

Unveiling the Myth: Your Weight is Not the Deciding Factor in Becoming a Cheerleading Flyer

Posted on by Steve Pawlyk
Unveiling the Myth: Your Weight is Not the Deciding Factor in Becoming a Cheerleading Flyer
08
Jun
Steve Blog Circle

Byline Steve Pawlyk

Steve Blog Circle

Byline Steve Pawlyk

By Steve Pawlyk

Published June 8, 2023

The cheerleading world is often fraught with misconceptions, and one of the most prevalent is the notion that a flyer’s weight is a determining factor in their role. This erroneous belief has persisted for years, suggesting that only those of lighter weight can become flyers. But it’s time to dispel this myth and reveal the truth: your weight does not matter when it comes to being a flyer in cheerleading.

Strong is the New Light

The narrative that a cheerleading flyer has to be petite to perform effectively overlooks a fundamental factor—strength. It’s not about the weight of the flyer; rather, it’s about the strength of the flyer and their bases. Bases must possess the strength and endurance to hoist and maintain the flyer at an elevated level, regardless of the flyer’s weight. Similarly, the flyer needs to have the necessary core strength and body control to maintain stability and perform stunts.

weight-in-cheerleading

Skills Over Scales

Cheerleading is a performance sport. This means that the grace, elegance, and execution of routines take precedence over other factors, including weight. A flyer’s ability to synchronize movements, exhibit flexibility, and execute stunts with precision are skills that cannot be measured on a scale. Therefore, the focus should be on skill enhancement rather than weight management.

Body Confidence is Key

Being a flyer requires an immense amount of confidence and trust, both in oneself and in the team. Body shaming, which sadly often comes from misconceptions about weight and role suitability in cheerleading, can damage this confidence. It is important to remember that body positivity and confidence play a crucial role in performance. They have a significant impact on how an individual carries themselves, interacts with their team, and performs on the mat.

Safety First

Weight does not correlate with safety in cheerleading, but correct technique and training do. Regardless of size, if a cheerleader is not trained properly or does not perform the stunts correctly, accidents can occur. Proper training includes learning to fall safely, perform stunts correctly, and communicate effectively with teammates. Safety should always be the top priority, not the cheerleader’s weight.

The moderator of the r/cheerleading subreddit recently banned questions about weight and flyers and had a particularly succinct and insightful comment on the subject:

“It’s entirely subjective. I’ve had flyers that were 90 Is that I couldn’t keep in the air because they weren’t good, and I have had flyers that were 140 Is that were easy to base because they were good. I’ve seen big people under stunts who just couldn’t get them up, and I have seen bean poles with tiny arms throw stunts all the way to extended single hand.”

– u/Pa5trick

Inclusivity in Cheerleading

Promoting the idea that only lightweight individuals can be flyers perpetuates unhealthy body image standards and excludes those who don’t fit this criterion. Cheerleading, like any other sport, should promote inclusivity. The flyer’s role should be based on an individual’s skills, strengths, and abilities, not on their body weight.

Conclusion

The belief that weight is a deciding factor in being a flyer is a myth that needs to be busted. It’s strength, skills, confidence, proper training, and a positive attitude that truly make a flyer in cheerleading, not their weight. Let’s shift the focus from weight to performance skills, and promote an inclusive and supportive environment for all cheerleaders. After all, the magic of cheerleading lies in the unity and strength of the team, not the numbers on a scale.

flyer-cheerleading-weight

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Featured, Tips

Stress Block – Stress reduction overcomes skill challenges

Posted on by Debbie Love
Stress Block – Stress Reduction Overcomes Skill Challenges
15
Mar

Cat Weedon Byline Updated 2019

By Debbie Love

Updated March 15, 2019

In sport, the word Block is used to describe an event whether single or ongoing where an athlete cannot do a skill they once had!

We live in a world of high pressure and stress. Our bodies are bombarded by internal and external struggles to remain relevant in whatever capacity we find ourselves!When we do not handle this stress and place boundaries to keep our balance in equilibrium, we may have a Tumbling or other sport related challenge. It may also show up in our relationships, health or ability to learn!

Therefore the answer to this problem is to keep our tools of stress reduction right within us. I want to share some of these with you.

Yhz Debbie Quote

1. Belly Breathing
belly in first – belly out last. This fills the lungs completely with air thus giving more energy and controlling too much emotional input!

2.Go to your happy place
Picture yourself where you are most calm!

3. Script your skills
Write all skills out using short action verbs and power words.This keeps your cognitive brain working so emotions can’t come over and play and wreak havoc with your mind and body!

4. Practice progressive relaxation
This is where you lie down and relax. Tense each muscle starting with your toes and move up to your fingertips, then relax going the other way so you understand the difference between a relaxed state and a tense state!

4. Practice progressive relaxation
This is where you lie down and relax. Tense each muscle starting with your toes and move up to your fingertips, then relax going the other way so you understand the difference between a relaxed state and a tense state!

5.Visualize
Visualization is used to see yourself doing skills you desire to have; usually done by closing your eyes.You can also view videos of the skill being done by yourself at an earlier time!

5.Visualize
Visualization is used to see yourself doing skills you desire to have; usually done by closing your eyes.You can also view videos of the skill being done by yourself at an earlier time!

6. Say NO to negative thoughts
Whenever a negative thought or idea comes into your head turn it into a positive thought. Don’t allow negativity to take seed!

7. Take a break
Sometimes we focus on one thing too long and our mind zones out. We need balance at all times

7. Take a break
Sometimes we focus on one thing too long and our mind zones out. We need balance at all times

8.Laugh a lot!
When things get so tense and you feel stressed out, read a humorous book or joke and laugh!

8.Laugh a lot!
When things get so tense and you feel stressed out, read a humorous book or joke and laugh!

9. Listen to music!
Music is calming and releases stress!

9. Listen to music!
Music is calming and releases stress!

10. Journal
Keep a journal to get rid of the thoughts in your head that need to be purged!

These are just a few tools!

When challenges come in any part of life these will help to overcome the event!A challenge is any situation that causes us to grow either physically or mentally!Challenges do not define us as people or athletes. They push our limits so we can cross boundaries!Have fun overcoming your stress challenges!

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Featured, News, Tips

How to properly train for a “Full Out”

Posted on by Matt Kelley
How To Properly Train For A “full Out”
06
Dec
Ipp Contributor Matt Kelley

Matt Kelley Byline

By Matt Kelley

Published on December 6, 2018

One of the biggest & most controversial questions in the Cheerleading World….”How to properly train for a Full Out?”  There are so many variables that come with this question:

All while needing to maintain TECHNIQUE!   As a Cheerleader my self for more than 15 years, and a Coach of 15 years, these are some of my suggestions to help!

Safety Mobile

One of the most important things to maintain, Safety, is to properly have the skill before performing it in a routine/practice.  Being able to do the skill multiple times, while maintaining technique!

As a coach, I make my athletes over rotate their skills when training them in a Private Lesson or Tumbling Class.  Weird right?

Here is my theory:

If I am training to stick & stand a Standing tuck in my tumbling class, but in the routine, the Standing tuck is 45 seconds into the routine…I might fall forward.  So I suggest, training the Skill to OverRotate.  This also helps with getting your chest up when landing the skill.

Preparing the body physically

is MAJOR KEY!

 As stated above, skills can be performed separately, with ease.  But as we know, a cheer routine is 2 minutes and 30 seconds of Non Stop Physical skills.  I am a firm believer in making sure the athletes body is Physically Strong enough to do the skills.  Working out (depending on the level) 2-3 days outside/after practice are incredibly important.

The higher the level, the more conditioning you should do for your body.  In a perfect world, it would be great to land that 3 to double full to the front every time.  But when running multiple sections and/or full outs, it doesn’t always work out that way. Your body must be strong enough to with stand some of those (hopefully never) incomplete spins.

Strength
Strength

What body parts should I focus on to work out?  I suggest Core, Explosive Leg movements, Arm Strength and also Calves.  I post different work outs & conditioning drills on my snapchat Mkells5891 every week.

Higher level gymnasts will condition 30-45 minutes before their practices 4-5 times a week.  Not only does this help them gain New Skills, but also be strong enough to perform the ones they are currently competing.

Speaking of gymnast…I reached out to my long time friend, Olympic Gymnast Jonathan Horton, to ask him how he trained.  If you don’t know who he is, here are a few of his stats:

Jonathan

Jonathan horton

  • 2-Time Olympian (2008 & 2012)
  • Bronze & Silver Olympic Medalist
  • World Bronze All-Arounder
  • 2-Time US National Champion
  • 6-Time NCAA National Champion
  • 4-Time American Ninja Warrior Competitor
  • NBC Broadcast Analyst
  • Author
Jonathan Mobile 3

Jonathan horton

  • 2-Time Olympian (2008 & 2012)
  • Bronze & Silver Olympic Medalist
  • World Bronze All-Arounder
  • 2-Time US National Champion
  • 6-Time NCAA National Champion
  • 4-Time American Ninja Warrior Competitor
  • NBC Broadcast Analyst
  • Author

Here were a few questions I asked him, when it came to preparing to do his full out routines properly:

Here were a few questions I asked him, when it came to preparing to do his full out routines properly:

When you trained your floor routine (tumbling), did you always do it straight on the floor…or onto Mats or into a pit?

75% of my tumbling was done with safety measures. Either I was tumbling into the pit, resi pit, or I used mats on the floor. Tumbling takes an extreme toll on the body over time, and although our pride wants us to go all out on the real surface, it’s important to protect ourselves first. If you do enough repetitions onto safe surfaces, most athletes won’t feel like it’s necessary to do as many numbers later.

How often did you Practice?  How often did you condition your body?

In my prime I trained twice a day. I did morning conditioning for 2 hours on M,W,F, but 6 days a week I did a 4 hour routine training workout in the afternoon. Even on days that I didn’t have morning strength and conditioning, I did some light conditioning in the afternoons everyday. It’s important to keep every muscle group moving. Even on light days it’s important to stretch muscle groups or even do a couple of light reps just for muscle memory.

Was your conditioning things directed towards strengthening things to improve your floor routine & keep your body safe?

I did a lot of “get stronger” conditioning, which involved some brutal workouts that tore me down pretty bad, but the majority of my strength and conditioning was for general body strength and cardio ability. It’s important to cycle in an out of different types of conditioning. Athletes that are always trying to see “gains” will eventually injure themselves because our bodies have to recover.

Yhz Jonathan
How often would you do a REAL Full our floor routine? Monthly, Weekly etc?  And why that number?

We tumbled 3 days/week, but we only did routines when we were in season. During season we would do anywhere from 1-3 routines in a 45min session. Off season training just required a lot of strength training and tumbling into the pit to learn new skills.

How often would you do a REAL Full our floor routine? Monthly, Weekly etc?  And why that number?

We tumbled 3 days/week, but we only did routines when we were in season. During season we would do anywhere from 1-3 routines in a 45min session. Off season training just required a lot of strength training and tumbling into the pit to learn new skills.

Going back to question 4, did that give you the longevity in gymnastics and the ability to compete in the Olympics 3 times?

My longevity came from a well thought out game plan that relied on putting how my body felt over results. Results ’now’  driven people will burn out versus someone who sees the long term game can last a long time. No matter what, our bodies will break down overtime, but being smart and listening to what our bodies are telling us can keep us in the game a while.

Awesome to get some tips from a former Olympic Gymnast!  .

Moving forward, let’s talk about Mental Toughness.  Some Coaches & Athletes would agree this one is the most difficult to master.  I believe it’s Extremely important to have a Balance of Physical Strength & Mental Strength.  

What are the best ways to Master the Mental toughness that a certain Skill or Full Out brings?

  • Proper Progression of the Skill
  • Good Reps—Do the skill multiple times with perfect technique

Once you have mastered those things, it’s time to start training them with small routine sections.  Here are a couple examples:

  1. Cut the routine into 5 different sections.  Do each one 2-3 times with perfection. Throughout practice, note what section had mistakes, and at the end, focus on details with the skills in that Section.  As these 5 sections get easier, break it down to 4, then 3, then 2 & then 1.
  2. Divide the Routine into a Stunt Routine & a Tumble Routine.  You can do 3 of the Stunt Routines, then 3 of the Tumble Routines.  You can also do the Stunt Routine, then Tumble routine back to back multiple times.
  3. Let’s say you are a level 5 Worlds Team.  You could do Tucks for all tumbling and do the stunts & jumps full out.  This is a great way to push your endurance and focus on building elements.
  4. Some coaches like to make it a game, which makes it more fun for the athletes.  You could have a wheel to spin, and have different elements of the routine on the wheel:  All Stunts, All Tumbling, 1st half, no jumps etc.
Mental Toughness

Those are just a few examples.  Closing out, I wanna conclude with some of our main points when Preparing Properly for a Full Out  

Perfect

  • Perfection of each skill individually

  • Proper Progression of the routine, which will help with building confidence

  • Strength & Endurance of the body.  Making sure to condition outside of practice.  

Shout out to Jonathan Horton for the interview.  

 

Be on the look out for his new book coming out December 4th,

“If I had known”

 

Thanks again for reading my article.  

Hope this helped everyone! Message me what you would like to have me write about next!

Matt Kelley Signature Full

PHOTO CREDITS:  ADRIAN KRAUS

Featured, Tips

Completion Mode Vs Performance Mode: Answering the age-old question of ‘Why don’t my flyers perform in the air’

Posted on by catweeden
Ipp Cheer Flyers
19
Nov

Youhitzero Logo Blanca Y Negro Butt


Youhitzero Logo Blanca Y Negro Butt


Cat Weeden Circle

Cat Weedon

 

Published November 19, 2018


Ipp By Linrd Short


Completion Mode Vs Performance Mode


Answering the age-old question of
‘Why don’t my flyers perform in the air’


Of all the valuable lessons I have learned through trial and lots of error in coaching, Completion Mode vs Performance Mode may be the most important. In an industry that not only puts a lot of emphasis on the aesthetic, but also assigns it a competitive value (performance, technique, creativity, showmanship, overall impression scores), teams scores don’t just depend on what they do, they depend on how they do it.


Ipp Cheer Flyers 2


As one of the creators and administrators of the Small Cheer Gym Association Facebook group, which is a fb community dedicated to Small Gym owners and coaches, the question, in many forms, that is asked constantly is “Why don’t my flyers perform in the air?” Its usually followed up with “they are flexible, work hard, the group is good enough to nail the stunt, but for some reason they never turn it on and create ‘A Show.’


For me the answer to this question lies in asking yourself are the focused-on Completion of the Stunt or the Performance of the stunt. Because it’s very hard for kids to do both.


In LuxeLand (the Luxe Cheer universe lol) we define being in Completion mode as: when the stunt group is concerned mainly with making it through the stunt. They are actively focused on getting from the starting point of the stunt or pyramid to the end.

  • The completion phase will vary per group on the team.

  • Some may be out of this phase fast, while others stay in it for a while.

  • In this phase they do not trust that they can make it to the end without concentration on every moving part of the stunt and most likely there’s one or two sticky parts of the sequence that they repeatedly miss.


Ipp Cheer Flyers 3


The most important thing to take away from being in completion mode, is that it will almost ALWAYS lead to:



  • A lack of timing across groups

  • Inaccurate building formations

  • Inconsistent performance from your flyers.

  • Increased stress or anxiety from the group or team



When the athletes are concentrating on just making it through, it leaves no room for details, faces, and growth. And the longer they stay in this place, the more likely you are going to start seeing bad attitudes, frustration, and anxiety from your team members.


As coaches, we put a lot of pressure and stress on ourselves to create and compete the most perfect, win-able routine from the start. We know the grids, the rubrics, the magic numbers and who our competitors are. And we know what skills it takes to be unstoppable. We also know the full potential of the kids in our programs. But knowing their full potential, or how they need to be pushed can cripple us.


So how do we get out of Completion Mode and move into Performance Mode???


1. EDITS


Modify the stunt or section of the pyramid that is causing the issue. If 2 out of the 3 groups have no problem with it, leave theirs and take out the 3rd. Knowing your magic numbers (the number you must hit in that section to score in the range you are going for) helps this tremendously. MAKE THE EDIT


2. KEEP THE KIDS IN THE LOOP


When you modify, explain. “Suzie, were going to take out your switch up lib and just do a straight up one for this event. We only need 2 not 3 to score high and I really need you to focus on nailing the dismount.” The older the team, the more likely they believe they know the scoresheet, remind them that their job is to trust your edits. Trust your gut and your edits.


3. REPETITION WITH POSITIVE REINFORCEMENT


Once you modify and get them on board, repetition is key! Have them do the modified section numerous times and point out the good, you as the coach, need to get excited for the good. Help them celebrate the little achievements and growth.


4. MAKE IT FUN!


Games, contests and candy will make superstars out of your tinys all the way up to your open college level athletes. Break up the monotony.


5. REMEMBER NOT TO MAKE YOUR ROUTINE ABOUT A SINGLE KID, SKILL OR SELECTION


If Suzie cannot hit a skill, or will not throw it, take it out and move on. I know it can be so frustrating, but you are letting the one skill or section define the whole team. You may not be in the range you want if you pull a skill, but what’s the likelihood it will be done correctly, if at all, on a competition day? Find another place on the scoresheet to make up what you lost. I.e Lose .2 in standing tumbling difficulty but gain .3 in technique with the ones who are solid.

Ipp Cheer Flyers 4


Once the kids KNOW they can all hit the routine that’s in front of them, you will immediately see a difference. The anxiety of uncertainty is what keeps them from rising to their full performance potential.


Ipp-logo-cheer-music-red



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Featured, News, Tips

Objectifying a Subjective Sport – How I get such Precision and Timing

Posted on by Cody Woodfell
Objectifying A Subjective Sport Blog Title
06
Nov

Cody Circle
Cody Woodfell 2

By Cody Woodfell

Published November 6, 2018

objectifying a subjective sport

How I get such precision and timing


 After doing many coaches workshops from the US to the UK, one of the main questions I’m asked is how I get such precision and timing that stand out from all my Cheer Factory teams. The answer is actually extremely simple. So simple In fact most coaches fail to do it. Make a chart! And don’t stray from it.


Cody Blog 1


There’s an innate problem with all non point based sports like cheerleading and dance (to name a couple). The problem is everything from training to competition is subjective. “Yeah I know you had a good practice today because everything hit.” Thats great, but not only did everything hit not accomplish quantifiable results, but how do you track the process for next practice?



“everything from training to competition is subjective”


Anything in life that one wants to become better in requires a chart. If you own a business, you keep charts in the form of spreadsheets of how much money you take in, how much your spending.

If you want to lose weight, you keep a chart of how much food goes in and how many calories your burning. How precise and detailed you are will determine how much success you have.


Cody Blog 2


The Assembly Line

Knowing this, I left the common practice regimes most coaches follow and created a detailed, objectify able progress chart we call the “Assembly line” for every skill from tumbling to stretching to stunting. Every practice, an objective goal is made and must be completed before leaving.

Stunts no longer just “hit.” No, today every stunt group flyer must point their toes when hitting bows and not wiggle even an inch for a count down of 5.

Next practice we have to do the same but now the bases cannot move even a finger. This process continues everyday for a season like a long game of add on.


RELATED:



RELATED:


Practice Scheduling, Attendance & Motivation

By Cat Weeden      


Cody Blog 3


Cody Blog 3 Mobile


Thinking about the big picture blurs your perfection. Make a single achievable small goal daily, stick to it as if your life depends on it and do that every day. Keep a chart of these micro goals and eventually, perfection will be achieved.


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CHEER FACTORY, owner-operator

Featured, Tips

How to have a Strong Standing Tuck (step-by-step videos)

Posted on by Matt Kelley
How To Have A Strong Standing Tuck
09
Oct
Ipp Contributor Matt Kelley

Matt Kelley Byline

By Matt Kelley

Published on October 9, 2018

Every week I receive questions about how to “make my standing tuck stronger?” I even ask for them to send me videos to give me a better opportunity to truly critique their form. The most consistent issue I see is with the strength of the athlete. 

So in this article I will describe some Core Exercises and some explosive leg movements that i’ve found to help my athletes over the past 15 years. Here are my recommendations to increase your core strength for a strong standing tuck:

Hanging tuck ups

We have a bar at our gym (demonstrated on the video), but if you do not, you can move 2 mats  close together, or 2 chairs and tuck your knees & shins up towards your head.
I truly believe this is the best core exercise for a stronger back tuck. An example of how many to do would be:
10 reps which equals 1 set, and do 4 sets
A variation of this would be to do a tuck up, and hold that tuck position squeezing every muscle you have, and holding for 20 seconds.

Hanging tuck ups

We have a bar at our gym (demonstrated on the video), but if you do not, you can move 2 mats  close together, or 2 chairs and tuck your knees & shins up towards your head.
I truly believe this is the best core exercise for a stronger back tuck. An example of how many to do would be:
10 reps which equals 1 set, and do 4 sets
A variation of this would be to do a tuck up, and hold that tuck position squeezing every muscle you have, and holding for 20 seconds.

Here are a couple of my favorite Explosive Leg Workouts, to help achieve a Strong Back Tuck:

Straight Jump onto an elevated Mat

Start by facing the opposite way of the mat, sit & swing and explode onto the mat. Make sure when you land, you immediately walk backwards.

Tuck Jump onto an elevated Mat

Similar to the straight jump, but add a tuck jump. Make sure your knees & shins go towards your head. Immediately walk backwards when you land on the mat.

Explosive Tuck Jump onto an elevated Mat

Start by sitting on a mat. Make sure your hips are higher than your knees when sitting on the mat. Next, Swing your arms up & jump/ explode through your legs. Hitting a tight tuck position. It is important to remember to land standing straight up & down when you land on the mat.
This is my favorite explosive Leg workout for a stronger standing tuck!
As a beginner, I would start with 20 reps. Doing this twice a week minimum. Each week add 5!

These are my favorite Core & Explosive Leg exercises for a Strong Standing Tuck!
I hope you all enjoy these!
My social media stuff:
Instagram: @KarmaReturns
Instagram: @MattFreakinKelley
Snapchat: Mkells5891

 

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