a) start standing on your feet... arms overhead, straight and narrow. (gymnastics stance)
b) lift ONE leg in front of you... straight knee... until your feet are as far apart as you can make them (without letting EITHER knee bend) and then STEP forward onto the front foot. Your feet should be FAR apart.
c) BEND the front knee... BUT keep ALL the rest of your body EXACTLY as it was when you were standing straight on your feet. (arms overhead & narrow...back & shoulders in the same LINE as your ankle and wrist and KEEP bending the front knee (lunge leg) until ALL your weight is on that FRONT foot & your back foot is brushing softly on the floor. The front lunge knee should be bent DEEPLY at a right angle (90 degrees)
d) HOLD that LUNGE position for 5 seconds and let NOTHING move. just breathe. MAKE SURE your arms don't drop.. your back doesn't arch and your back leg remains STRAIGHT.
e) THEN> yes it gets tougher (but you CAN do it!) KEEP
lifting your back leg up in the air... towards the ceiling... until your
hands touch the floor. but keep your hands as FAR from your front (lunge)
foot as possible so that you are REACHING (lunging!) forwards aggressively.
When your fingers touch... put ONE hand in FRONT of the other (turn your
hands sideways in the same direction)...
f) THEN REVERSE the process EXACTLY with the feet ending up EXACTLY in your starting position and your body in a gymnastics stance.
h) repeat 10 times... LEFT foot in front and 10 times with the RIGHT foot in front
i) repeat 10 MORE times... both sides... but this time when your hands are on the floor in front of your lunge leg... I want you to PUSH the lunge knee straight ... push HARD enough to actually get the knee COMPLETELY straight AND off the floor
LASTLY... practice LOOKING at different parts of the STRAIGHT
LINE... each time. For example... the first time you do it.. LOOK at your
hands the ENTIRE time second time... ONLY at your right foot third time...
only at your left foot... and then try CHANGING from one to the other
RANDOMLY throughout EACH attempt.
Coach Wayne is the Head Coach for the Savannah College of Art and Design Cheerleading team and Executive Coach of Olympic Gymnast Zuzana Sekerova. His articles, videos and books have been used by students and instructors world wide since 1991. Coach Wayne is available for in-gym instructor training and performance tumbling clinics throughout the year. For booking information, coaches/owners should call 912.398.8082. Students and parents should request coaches/owners to contact Coach Wayne.
with Coach Wayne
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