A double full down is a cheerleading stunt dismount in which the top person executes two full twists prior to being cradled in the arms of her bases. This dismount is a very advanced cheerleading skill and should be attempted only after consistent mastery of a full twist cradle from an elevator, from an extension, and from a one-foot extended stunt. Do not attempt this dismount without the supervision of a qualified cheer coach.
Body Position
While you might be able to execute a full twist cradle without perfecting your body position, you will not be able to execute two full twists with sloppy form. Perfect your form in your full twist before attempting the double. Keep your abdominal muscles pulled in tightly toward your spine. This will help keep your body straight as you twist. Do not allow your body to arch, but instead keep it hollow, with your spine completely straight. Keep your legs tightly together and your arms glued to your sides. Your body should be at a 45-degree angle to the ground as you twist.
Twisting
It might seem a little too simple, but the initiation of your twist comes from simply turning your head. Make sure that you ride the pop your bases give you as high as you can before initiating the twist. Shrug up with your shoulders to help in this process, then look sharply over your left shoulder to begin your twist. In a double full down, you must spin very fast, so keeping your arms tight to your body and your legs together is vital. Some people like to cross their arms over their chest when they are first learning a double full down, but this can be a hard habit to break, so it is better to simply learn proper twisting form from the beginning.
Mat Practice
A good way to practice twisting, whether it is single or double twisting, is by twisting into a thick crash mat. Stand on a chair in front of the mat and have a partner steady the chair, making sure it does not tip over when you jump off. Jump off the chair, twisting with your body held at a 45-degree angle to the ground, before landing on your back on the mat. Use proper twisting form when you are twisting into the mat: body tight, arms in, legs together.
Mistakes to Avoid
Double full downs can be very difficult to master. They will require several attempts prior to successful execution. Avoiding these common errors will help you achieve success sooner. The most common error a top person makes in a double full down is twisting too soon. As excited as you will be to start twisting, wait until you have reached the height of your ascent prior to beginning your twist. Also do not cross your legs. You can keep your legs tighter and reach a faster twisting speed with your legs together. Finally, do not open your arms to catch yourself in the cradle until after you have mastered the double twist. This will help you avoid knocking your bases out of the way on an errant twist.
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