Tumbling Exercises for Action Sport Athletes

Action sports require a large amount of reactive strength, dynamic joint range of motion as well as total body coordination. Tumbling exercises are a great way to enhance total body harmony, relative strength and kinetic awareness--key attributes for any action sports athletes. When done as a warm-up activity on a daily basis, it can have enormous short and long-term benefits.

By making tumbling a regular part of their training, many athletes--whether it's snowboarding, surfing, or skateboarding--have enhanced their range of motion, drastically increased their athleticism and improved their general balance and control. Perform 2-3 sets of 2-3 repeats daily.

Forward Roll to Stand

From a standing position, squat down and place both hands on the ground. Slowly roll forward and contact the ground with your head, tucking your chin to your chest and doing a somersault. Accelerate enough while doing the somersault so you have sufficient momentum to get on your feet and return to a standing position.

Backward Roll to Stand

From a standing position, squat down and begin to roll backward. Place the palms of your hands on the ground behind your head, and as you begin to somersault backward, apply enough pressure to push off with your hands from the ground , get on your feet, and return to a standing position.

Tripod to Stand

From a standing position, place both of your hands on the ground, shoulder-width apart. Squat down and form a tripod by bringing your knees up on your elbows. Roll forward slightly, curving your back and tipping your head to the ground. To move out of this position, gently roll your head back and up, straighten your back, and bring your legs down. As you roll out of the tripod, accelerate with your hips with enough momentum that you get on your feet and stand up.

Spider lunge

From a position in which you are on all fours but nearly lying on the ground, climb along the ground, keeping your body very low, arms and legs spread as wide as possible.


For more conditioning tips check out the Baseball Training Secrets Web site.

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