{"id":6800,"date":"2023-03-23T17:00:00","date_gmt":"2023-03-23T21:00:00","guid":{"rendered":"https:\/\/www.coachup.com\/nation\/?p=6800"},"modified":"2023-04-03T15:51:27","modified_gmt":"2023-04-03T19:51:27","slug":"tumbling-workout-routine-for-the-off-season","status":"publish","type":"post","link":"https:\/\/www.coachup.com\/nation\/articles\/tumbling-workout-routine-for-the-off-season","title":{"rendered":"Tumbling Workout Routine for the Off-season"},"content":{"rendered":"\n<p>Tumbling is a discipline practiced across multiple sports including gymnastics, cheerleading, and dance. Though tumbling is mostly used in year-round sports, there is typically an off-season that consists of training only and no competitions. During this time, it is beneficial to work drills that will help develop body shaping for upper-level skills. There are many at-home workouts that you can easily do outside of your regularly scheduled practice to further improve during this time. Below you will find a workout that is designed to improve flexibility, balance, strength, and stamina. You can complete the workout below with a basic panel mat or a yoga mat. For best results, complete the exercises in order\u2014Always be sure to have adult supervision while completing home workouts.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><em>At-home tumbling workouts to develop body shaping<\/em><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Stretching<\/h3>\n\n\n\n<p>Straddle, reach to each side, then to middle (point the toes)<\/p>\n\n\n\n<p>Pike (point and flex feet)<\/p>\n\n\n\n<p>Butterfly (nose to toes)<\/p>\n\n\n\n<p>Roll out wrists &amp; ankles<\/p>\n\n\n\n<p>Shoulder stretch<\/p>\n\n\n\n<p>Splits (right, left, and center)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Basics<\/h3>\n\n\n\n<p>5x Backwards roll to plank (hold hollow shape and engage core when landing)<\/p>\n\n\n\n<p>10x Handstands (try to stack wrists, shoulders, hips, and feet)<\/p>\n\n\n\n<p>5x Cartwheel (dominant leg)<\/p>\n\n\n\n<p>5x Cartwheel (opposite leg)<\/p>\n\n\n\n<p>5x Kneel to round off rebound (be sure the rebound travels slightly back)<\/p>\n\n\n\n<p>3x Elbow bridges to 3 rocks<\/p>\n\n\n\n<p>1x Bridge hops (total of 5)<\/p>\n\n\n\n<p>1x Bridge leg lifts (lift each leg 3x)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Back Handspring<\/h3>\n\n\n\n<p>5x Hip lift: table top, keep hips up, extend legs (keep ankles together)<\/p>\n\n\n\n<p>30 seconds &#8211; Superman hold<\/p>\n\n\n\n<p>10x Straight jumps back, arms swing up (work on timing)<\/p>\n\n\n\n<p>5x Arms up, hips up lying down (swing arms fast)<\/p>\n\n\n\n<p>10x Plank shoulder shrugs<\/p>\n\n\n\n<p>10x Donkey kicks snaps downs<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Back Tuck<\/h3>\n\n\n\n<p>10x Rocking calf raises, heel to toe arms up<\/p>\n\n\n\n<p>5x Knees hop up to feet<\/p>\n\n\n\n<p>5x Knees hop up to feet, tuck rock<\/p>\n\n\n\n<p>5x Knees hop up to feet, tuck rock then to roll<\/p>\n\n\n\n<p>20x Reverse crunches<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Layout<\/h3>\n\n\n\n<p>30 seconds &#8211; Half hollow body, hold upper body only<\/p>\n\n\n\n<p>30 seconds &#8211; Half hollow body, hold lower body only<\/p>\n\n\n\n<p>20 seconds &#8211; Hollow body rockers<\/p>\n\n\n\n<p>Depending on your stamina, you may choose to repeat the workout for up to three rounds. The biggest focus should be on shoulder flexibility and core stability.<\/p>\n\n\n\n<p>At <a href=\"https:\/\/www.tumblemethod.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tumble Method<\/a>, we&nbsp;inspire and enhance athletic skills for tumblers of all ages. Our method, The Tumble Method, will instill a work ethic, encourage athletes to perform at their highest altitude, and make them better athletes all around.&nbsp;We offer in person private lessons in the Orlando area, and book virtual clients internationally through CoachUp. This year, we will be launching several online programs that will include classes in tumbling, jumps, flyer stretching, conditioning, cheer tryout prep, and so much more!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image alignright size-full is-resized\"><img decoding=\"async\" data-src=\"https:\/\/www.coachup.com\/nation\/wp-content\/uploads\/2023\/03\/tumbling-.jpeg\" alt=\"youth gymnastics tumbling \" class=\"wp-image-6801 lazyload\" width=\"220\" height=\"165\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 220px; --smush-placeholder-aspect-ratio: 220\/165;\" \/><\/figure>\n\n\n\n<p>Coach Ashley is a dancing, cheer, and tumbling coach with over 10 years of experience. You can find her CoachUp profile <a href=\"https:\/\/www.coachup.com\/coaches\/ashleym-35\" target=\"_blank\" rel=\"noreferrer noopener\">here<\/a> and start booking lessons with her today!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tumbling is a discipline practiced across multiple sports including gymnastics, cheerleading, and dance. Though tumbling is mostly used in year-round sports, there is typically an off-season that consists of training only and no competitions. During this time, it is beneficial to work drills that will help develop body shaping for upper-level skills. There are many [&hellip;]<\/p>\n","protected":false},"author":331,"featured_media":6802,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2359],"tags":[2252,1169,1589,2360],"class_list":["post-6800","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tumbling","tag-cheer","tag-dance","tag-gymnastics","tag-tumbling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tumbling Workout Routine for the Off-season - CoachUp Nation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.coachup.com\/nation\/articles\/tumbling-workout-routine-for-the-off-season\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tumbling Workout Routine for the Off-season - CoachUp Nation\" \/>\n<meta property=\"og:description\" content=\"Tumbling is a discipline practiced across multiple sports including gymnastics, cheerleading, and dance. Though tumbling is mostly used in year-round sports, there is typically an off-season that consists of training only and no competitions. During this time, it is beneficial to work drills that will help develop body shaping for upper-level skills. There are many [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"http:\/\/www.coachup.com\/nation\/articles\/tumbling-workout-routine-for-the-off-season\" \/>\n<meta property=\"og:site_name\" content=\"CoachUp Nation\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/coachup\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-23T21:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-03T19:51:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.coachup.com\/nation\/wp-content\/uploads\/2023\/03\/cartwheel.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"768\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ashley Mejia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@coachup\" \/>\n<meta name=\"twitter:site\" content=\"@coachup\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ashley Mejia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"http:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/tumbling-workout-routine-for-the-off-season#article\",\"isPartOf\":{\"@id\":\"http:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/tumbling-workout-routine-for-the-off-season\"},\"author\":{\"name\":\"Ashley Mejia\",\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/#\\\/schema\\\/person\\\/a0cd8eedba22156d9d93aa3d59c36c09\"},\"headline\":\"Tumbling Workout Routine for the Off-season\",\"datePublished\":\"2023-03-23T21:00:00+00:00\",\"dateModified\":\"2023-04-03T19:51:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"http:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/tumbling-workout-routine-for-the-off-season\"},\"wordCount\":483,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/#organization\"},\"image\":{\"@id\":\"http:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/tumbling-workout-routine-for-the-off-season#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/wp-content\\\/uploads\\\/2023\\\/03\\\/cartwheel.jpg\",\"keywords\":[\"Cheer\",\"Dance\",\"Gymnastics\",\"tumbling\"],\"articleSection\":[\"Tumbling\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"http:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/tumbling-workout-routine-for-the-off-season#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"http:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/tumbling-workout-routine-for-the-off-season\",\"url\":\"http:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/tumbling-workout-routine-for-the-off-season\",\"name\":\"Tumbling Workout Routine for the Off-season - 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