hip lift for backwards rotation in trampolining.

[jim turner]

I wonder if anyone can help me. I have began attending trampoline classes. I have learnt that in order to produce backwards rotation I must push my hips up and forwards. I feel somewhat unfamiliar with this movement and wondered if anyone can advise specific conditioning for it? I don't know if strength is an issue or not, at the moment I am just working on back tucks but could I need more strength before moving to more advanced moves? Or is it simply a matter or 'getting used' to the movement? Thanks alot....

[Reveridian]

I wonder if anyone can help me. I have began attending trampoline classes. I have learnt that in order to produce backwards rotation I must push my hips up and forwards. I feel somewhat unfamiliar with this movement and wondered if anyone can advise specific conditioning for it? I don't know if strength is an issue or not, at the moment I am just working on back tucks but could I need more strength before moving to more advanced moves? Or is it simply a matter or 'getting used' to the movement? Thanks alot....

How much strength do you currently have? While it does take SOME strength to perform rotational skills, basic rotations don't really require very much at all (at least basic rotations that aren't extremely fast). I think that your problem may just be the fact that your body has never had to perform the movement before and as such doesn't know which muscles to engage etc. You need to train your muscles to recognise the movement and commit it to muscle memory. To do this we use drills that simulate the movement. If you have access to a gym and some equipment then a good drill is to put a wedge on top of a small box and literally jump up and back into a backwards roll/back tuck sault. If you don't have anything then a really simple drill is to lie on your back with your arms straight up and legs straight out, then snap into a tuck shape but instead of sitting up like normal you will try to tuck your knees over your head basically ending up in an upside down position (keeping your knees apart unless you want a broken nose ). That will help you get a feel for the rotation. These are just some simple drills and if you have a trampolining coach he should have some more that you can do.

Let me know if ya need anymore help

Rev

[jim turner]

thanks alot!

[Blairbob]

to teach this I often spot a gymnast/tumbler through a hang to lever/inverted hang. however, you don't need to be this strong to initiate this hip lift, it merely gives them a "feel" for what it's like.

you're probably starting this with the backdrop progression. besides doing it on a tramp, I like to drill this on a porta-pit/stacked mats as it's less scary. land your hips/back where your feet jump off.

my progression for this is

back bounces

tuck jump

seat drop starting with tuck up kick out to pike and land

no bounce stand or slight squat, seat drop push with hands to back drop, hips piked/tucked (arms preferably by ears or straight in front)

from stand/bounce land in back drop in tuck/pike

from bounce, arch in air to land in back drop in pike position (kicking back out to arch to stand)

you probably don't need these progression but I thought it might help for others.

[Reveridian]

to teach this I often spot a gymnast/tumbler through a hang to lever/inverted hang. however, you don't need to be this strong to initiate this hip lift, it merely gives them a "feel" for what it's like.

you're probably starting this with the backdrop progression. besides doing it on a tramp, I like to drill this on a porta-pit/stacked mats as it's less scary. land your hips/back where your feet jump off.

my progression for this is

back bounces

tuck jump

seat drop starting with tuck up kick out to pike and land

no bounce stand or slight squat, seat drop push with hands to back drop, hips piked/tucked (arms preferably by ears or straight in front)

from stand/bounce land in back drop in tuck/pike

from bounce, arch in air to land in back drop in pike position (kicking back out to arch to stand)

you probably don't need these progression but I thought it might help for others.

I think that's good but also being able to do a backwards roll is certainly a pre-req for being able to understand and perform backwards rotation. Also why do you teach that last progression? It may be just that I don't fully understand what you mean haha. If you are doing stuff on tramp I would also add in a bounce, to backdrop, then bringing your legs, in tuck, over your head to land on your knees or preferably feet. This forces you to use your hips to iniate the rotation.

[Blairbob]

That skill is commonly called the "back (drop) pullover" and I generally do not teach that till they have a solid backdrop. Generally by then they will have a solid grasp of a backward roll in tuck/pike/straddle as well.

Other progressions for the backward pullover I use are:

lay on panel mat stack or block. Head hangs over edge, spotter places forearm underneath neck of gymnast. gymnast from a supine position or sitting upright with arms by ears extended rolls backward in tuck or pike to hands or feet to soft mat or pit surface.

backward roll on tramp FAST drop rather than squat almost bouncing off butt

1 legged seat drop to back drop, backward roll

back drop backward roll with hands

from here I either work towards back drop to handstand or back drop pullover. It's not really a skill you can spot though I'm sure it could be done in belt.

[Animalonfire]

Does anyone think power cleans would do it?