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Don't let Christmas Break stop you from gaining new skills!

Hey there, Central Athletics Cheer & Tumbling enthusiasts! Are you eager to bounce back into tumbling class with confidence and finesse? We've got you covered! While waiting for break to end,, why not sharpen your skills and stay in top shape with these drills you can easily practice at home? Let's dive in!


  1. Stretching & Flexibility: Flexibility is the cornerstone of successful tumbling. Stretch daily to enhance your flexibility and prevent injuries. Incorporate stretches for hamstrings, hip flexors, shoulders, and backbends into your routine. Aim for at least 15-20 minutes per day, holding each stretch for 30 seconds to a minute for optimal results. Here are a couple stretches to do

  2. Hip Flexor Stretch - Put up one knee on the floor to create a 90 degree angle. Put your hands on your hips and tuck your pelvis under you. With your back straight push your weight forward into your hip. Do this on both sides

  3. Hamstring Stretch- Sit on the floor with legs completely straight and toes pointed. Extend your arms up and bend forward at the waist leaning forward pushing your chest to your thighs. 

  4. Shoulders - Push up into a bridge and hold. Rock back & forth pushing weight through your shoulders stretching them out.

  5. Handstands & Handstand Drills:Mastering the handstand is crucial for tumbling. Practice against a wall, focusing on form and balance. Gradually try to hold the handstand away from the wall for short intervals, working on control and stability. Variations like handstand walks or shifting weight from one hand to another will improve core strength and body awareness. 

  6. Conditioning:Building strength is essential for powerful tumbling. Incorporate conditioning drills like push-ups, sit-ups, lunges, and squats into your daily routine. Additionally, work on drills specifically targeting core strength, such as hollow body holds, plank variations, and V-ups, to improve stability and control during tumbling passes. Try some of these circuit workouts:

  7. V- ups - Lay on your back in a hollow position with arms above head. Bring your arms up in between your legs as you spread your legs

  8. Hollow Body Holds - Get into a plank position on the floor, either on elbows or on your hands. Hold this position and focus on keeping your core engaged. Do not let your back arch or stomach touch the floor. 


Remember, consistency is key! Dedicate time each day to practice these drills and exercises. Stay focused, maintain a positive mindset, and don't be afraid to challenge yourself. However, always prioritize safety and proper technique over speed or complexity! 


Interested in getting into the gym over break? We have several open gyms & specialty classes over break. We also have coaches offering 1:1 coaching sessions! Jump over to IClasspro HERE to view the schedule & sign up. 


We can't wait to see you back at Central Athletics Cheer & Tumbling, after the Holiday break. Until then, keep practicing, stay motivated, and have fun celebrating the Holidays!!

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