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When students jump and land, ensure they use proper technique. The muscles affected are gastrocnemius, soleus, peroneus longus, flexor digitorum longus, tibialis anterior, peroneus brevis, and extensor digitorum longus. Achilles stretch I Achilles stretch II Achilles stretch III Achilles stretch IV Ankle circles I Ankle circles II Ankle walk Elevator walk Feet positions Walk on heels Pronounced walk Bunny hop Candlestick jump Donkey kick Frog jump Jump in all body positions Jump over folded mats Jump up and down to and from folded mats Kneeling lunge jump Mountain climber Scissor hop Short-person walk Single-leg squat Sit and stand Squat thrust Step-up Walking leg kick Wall sit Wall squat Upper legs Upper-leg flexibility is important for every skill in tumbling.
Ankle walk Big rock Bridge Bridge with hopping legs Cat and cow stretch Flexor back stretch Inside-out Kneeling backbend Lower-back roll Rocking bridge Wall backbend Alternating Superman Log roll V-up Superman Superman rock Superman walk Abdominals The torso is the axis of movement for many tumbling skills. It is important to ensure this area is stretched and strengthened. All abdominal exercises should be performed with a flat lower back that is in contact with the mat. The head should be in a neutral position and not strain to lift the upper body.
Washing machine—Clasp hands together with elbows down. Twist wrists back and forth. This exercise stretches the forearms and wrists. wrist circles—Put hands in soft fists and circle in both directions. This exercise stretches the forearms and wrists. wrist curl—May be performed with forearm facing up or down. Place forearm in opposite hand, providing support. Holding a light weight, move wrist up and down. This exercise strengthens the forearms and wrists. wrist roller coaster—Clasp hands together.