How would I increase RO rebound [VID]

Well, let me start by saying my future goal is a roundoff > double back tuck. i am a self taught tumbler / tricker and I am very interested in increasing my rebound form-wise.

Any help at all to increase my overall height of my tucks is very helpful and appreciated.

Sorry for multiple questions and lack of overall conduct, this is my first post on this wonderful forum, but I have been tumbling for around 5 months. Am I where i should be skill-wise..? ask any questions that will help you help me and they will be answered immediantly.

THANKS SO MUCH!

My roundoff tucks.

http://www.youtube.com/watch?v=21yXE-byvQM

XMA_Koda said:

Well, let me start by saying my future goal is a roundoff > double back tuck. i am a self taught tumbler / tricker and I am very interested in increasing my rebound form-wise.

Any help at all to increase my overall height of my tucks is very helpful and appreciated.

Sorry for multiple questions and lack of overall conduct, this is my first post on this wonderful forum, but I have been tumbling for around 5 months. Am I where i should be skill-wise..? ask any questions that will help you help me and they will be answered immediantly.

THANKS SO MUCH!

My roundoff tucks.

http://www.youtube.com/watch?v=21yXE-byvQM

Hmm ok if I'm going to be really critical.

Firstly be careful with putting that second hand down, it was almost close to being forwards when really it should be pointing at your back hand. Also your body shape is a bit loose. You need to work on getting good body tension from the tip of your toes right up to your head. This is necessary to maximise the amount of power that is produced by making sure that as little as possible is lost due to slack muscles and joints. Your run up could be faster, your snap down more dynamic and powerful. Your tuck can get a little tighter (though this is especially hard to do that faster you go and it helps to have a strong core) and if you are going for double; I believe the fastest way to rotate is to tuck up so hard that your knees go either side of your head (slightly apart) such as what divers do.

That was all about just your body shape. Next is strength. You need, not only powerful legs (including quads, hamstrings, calves, glutes etc.) but also, powerful arms to push aggressively from the ground and a strong core body to absorb and transfer the power.

Your standing back tuck wasn't bad, and your tuck is fairly quick, but there was a significant lack of height. This is due to your leg strength and also, less importantly in standing saults, a bit of body tension.

To increase your leg strength you want to focus mainly on glutes and hamstrings but also work quads as well. GHRs are an awesome drill that can help that, also lunge walks with a weight are suprisingly difficult. You need to increase your calf strength dramatically as a large amount of your power comes from your toes. Working snap down drills (eg. kick up to handstand with hands on a box and snap down onto floor aggressively) will help build a more dynamic snap down (obviously haha) and you need to a bit of plyo work (rebounding) such as bounders over boxes. When you're working your core make sure you don't exclude your back and obliques as they are just as important as those showy abs

Good luck mate, if you need any more help let me know

Rev

Thank you VERY much for such a helpful response =]

I'm sorry, but i do not know what GHR's are.. ='[

so what i am gathering is overall, more effort/power in my movements (will easily be done, i have been tumbling VERY relaxed trying to work on form instead of powering through movements) and keeping a tighter body during this..? Also my hand placement is a major issue, that seems to be an easy fix if my muscle memory has not already taken hold of that bad habit too much.

would it be okay to re-record myself the next time open gym comes around to actually put power into my movements and try to apply the tips i have already been given..?

XMA_Koda said:

Thank you VERY much for such a helpful response =]

I'm sorry, but i do not know what GHR's are.. ='[

so what i am gathering is overall, more effort/power in my movements (will easily be done, i have been tumbling VERY relaxed trying to work on form instead of powering through movements) and keeping a tighter body during this..? Also my hand placement is a major issue, that seems to be an easy fix if my muscle memory has not already taken hold of that bad habit too much.

would it be okay to re-record myself the next time open gym comes around to actually put power into my movements and try to apply the tips i have already been given..?

Yeah no probs take as many vids as you like. I'm happy to help as much as I am able. GHR is a glute ham raise.

Check out that vid from Coach.

Being more relaxed won't help you with your form/technique as the technique for a RO has a very tight body shape. Don't forget about your strength, the stronger you are the more power you can generate. Another good idea is to check out some other videos of advanced athletes doing ROs and see what they look like. It can help give you a visual idea of what you want.

Rev

I was going to say the same thing about hand placement. The hand is placed down awkwardly and too far (wide) in relation to the first hand placement. Have the second hand fingers face the direction you started from.

Standing back tuck had too much backward travel even though you could over rotate it.

I'm sorry, its probably a worthless drill, but my intent was to do a very low standing backflip and overrotate it. in my head it seemed if I could do that double backs would be easier.

I'm working on fixing my hand placement as we speak thank you!

River pretty much got it all. Two biggest problems you got is arms and body tightness. Arms by your ears (like river said fix the hand placement as well), tighter body position and faster turnover (the time your legs spend up in the air).

I would also recommend not doing that drill out of a standing tuck as your standing is much worse than your running and if that carries over to your double tuck technique you'll be in trouble. A better option (if available) is on a tumble track with stacked mats on the end (about your height) and round of tuck onto it with the over rotation.

Okay, so im working on a faster turnover, tighter body position, and hand placement daily on the grass for now.

I will also be ditching the standing drill.

Unfortunately no tumble tracks or foam pits are available. I only go to open gym and our gym says only the floor is open.