- A low set with loose arms and closed shoulders
- A slow rotation with no real shape
- Head thrown so far back that it looks like the athlete’s pony tail is stapled to her shorts
Toss that mixture into the oven, bake for 500 reps on high and voila… you now have a back tuck that will make even the most sub-standard tumbling coach gag.
So if you’ve been unfortunate enough to end up with a back tuck that was created with one of those ingredients (or god forbid, all three) then you’re in luck, because I have JUST the drill for you. It’s called the Gainer Kaboom
Take a look below…
Disclaimer (Click To Open)
Please keep in mind to watch the drill animations for their theory and mechanics, not execution. Most of my videos are captured during an athlete’s learning phase. Also, please do not perform any drills, prerequisites or progressions unless you’re in the company of a certified coach and have their permission to do so. The information on this website is presented purely for entertainment purposes only. You are solely liable for any injuries that may occur.
Basically, don't be foolish and use common sense.
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Well if you pay attention to the section where I slowed down the animation, you can clearly see how my athlete is working to fix all of the corrections we talked about above.
In fact, the real value of this drill is that it’s basically impossible to pull off well unless the corrections are applied. For example:
- If you don’t set tall with your shoulders (and have a decent block, for that matter) you won’t get the height you need to pull your toes through and will simply get stuck.
- If you DO set but don’t initiate a hip drive, then again, your toes will either drag along the mat, or get stuck.
- If you throw your head back, you will end up with a big headache (seriously, DO NOT throw your head back on this drill. Start by doing back handspring rebound to a hollow body fall first)
- If you don’t initiate a good rotation in a proper shape, you will not do the back roll and again, simply get stuck
As for the name?
Well “gainer” is a common name for a skill that rotates backwards while going forward — which you are in essence doing here to exaggerate the set. And “kaboom” is a common term in power tumbling where the body makes a hard impact with a landing surface (this is not the same as something like a round off jump back where the landing is usually much softer).
Also be sure to note that while I’m using a folding wedge mat here, this can easily be done on a tumble track with a soft landing mat or even a trampoline should it be long enough. I suggest doing at least 20 quality reps before throwing your back tuck again to see a noticeable difference.
Play around with it, then head over to the comment section below, and let me know what you think!
Until next time, train hard, eat well and stay fierce!
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About Coach Sahil
For over 15 years, Coach Sahil has been on a mission to help athletes master their tumbling and acrobatic skills in the shortest amount of time possible without sacrificing safety or the quality of their technique. As a former Power Tumbler and Power Lifter himself, he fully understands the inner struggles of an athlete and how to help them get to the next level. To date, he has worked with thousands of athletes around the World and provided training to hundreds of coaches in almost every country you can imagine. He is also a Certified Gymnastics Coach, founder of Addicted To Tumbling, and former co-owner of a gym. He is also the author of the best-selling book The Cheer Diet.
