The standing back tuck, an advanced cheerleading skill, is a backward flip with a 360 degree rotation in the air. Elite high school and college-level squads often require this element as part of tryouts. Learning and executing proper form and technique is critical for the successful completion of a standing back tuck.
The Jump
The set and jump of the standing back tuck generates the power and creates the momentum to get your body around for landing. Jump from the balls of your feet, not from your heels. The higher and more powerful your jump, the easier it will be to propel your body and land. Spot the wall in front of you as long as you can before tucking.
The Hands
You should start with your hands above your head in a touchdown position, then swing your arms down by your side and back up into a touchdown position. Use your arm swing during the jump to produce extra power. Hold your arms in this position and allow your knees to come to your hands. Tug on your knees to complete the rotation. Grabbing your knees too early in the rotation is a common mistake, potentially causing decreased height, slower rotation and a poor landing. Grabbing the knees is not a requirement to complete a successful tuck. Using the arms to create a good set and jump is a prerequisite for successfully completing a standing back tuck.
The Tuck
The tuck completes the rotation of the flip. Bring your knees to your chest after you jump. A tight tuck perpetuates a quick rotation, while a loose tuck makes the rotation slower, causing incomplete landings. As soon as you feel your feet passing over your head, release the tuck for landing. Holding onto the tuck too long can cause the body to begin another rotation or cause you to fall.
The Landing
A complete landing includes landing on your feet with your knees slightly bent. Your chest immediately rises, and you stand in an upright position. If your knees surpass your toes on landing, you have not executed the landing. Landing short or stumbling is a common problem. To help overcome this difficulty, you can practice on an uphill incline, starting at the lowest point and landing at the highest. This drill cuts your landing short, forcing you to rely upon the jump and tuck for a quicker rotation.
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