The difference between a 'jump' and a 'punch'

Let me paint a couple of relatable tumble coach scenarios for you.

Scenario 1: Athlete does a double bounce before performing a back handspring.

Scenario 2: Athlete lands their round off, stops and tries to jump into their back handspring.

There are two things taking place here.

1) You're getting an amazing workout, because you have to pick said athlete up and save their life.

2) Your athlete has no idea that a 'jump' and a 'punch' are two different things.

This is something that I'm noticing more and more. If we can get athletes top understand the differences between the two early on in their tumble journey, then we'll make our lives so much easier as they progress.

Note: I'm very aware that I'm touching on a much wider debate in cheer tumble: how much time should we spend on teaching our athletes basic shapes and tumble principles? The short answer being way more than we currently are... but this is for another time.

Back to jumps and punches. In the video below you'll see a quick video that details the difference between these two techniques.

https://youtube.com/shorts/oP_yfMolofc?si=CYQ1dMinUf0a2Etz

The Jump

Usually beginning a skill, the jump is initiated from an athletic position. The athlete then brings their arms to their ears before standing up, engaging their core (abs, glutes, quads, hamstrings), pushing through their toes and leaving the ground. I make the athlete jump to a high to make sure they are extending their body and not 'bumming out', which creates the wrong shape.

Athletic/ set position: Athlete starts with arms by their sides and swings their arms past their hips. Chest should be in line with their knees.

Jump position: Athlete bring arms to ears, engages the core and extends the body to its full length.

Top tip: keep your athlete/ child away from trampolines as this encourages a double bounce which means their jump can often look more like a punch, which is unhelpful for standing tumble.

The Punch

Usually at the midpoint of a skill (after a round off or a handspring) the punch is used to create speed and power as the athlete is striking the floor in a fully engaged hollow shape which uses the momentum of the skill it is leaving to initiate the movement into the next.

Athlete snaps down and 'punches' at the floor to create power and momentum.

Athlete lifts chest, brings arms to ears and engages core

Top tip: Encourage the athlete to behave as if they are striking the surface with both their hands and feet. They are the action. They are hitting the floor. Not the other way round.

It may not seem like it, but these are fixes that can actually be quite quick. Because of this athletes can attempt standing and running skills more confidently because their approach to them is so much more efficient. Therefore, the progress is faster because the elements are all in place for them to progress.

You can watch my full break down here.

https://youtu.be/QHmYYgtUik4?si=cE1JgC58s9e-lt7D