Last week: You sent in what you want to do this summer to stay strong and athletic. Many of you don’t think you’re athletic even though you are doing amazing, athletic things. That got us wondering, what does it mean to be athletic to you? Are athletic girls tomboys? Tell us what you think right here!
Now, here are the tips you wanted:
How to Do an Underwater Back-flip :
- Hold your breath and go under the water.
- Tuck your knees in toward your chest
- Cup your hands and extend your arms down and away from you torso at about a 45-degree angle.
- Rotate your arms in unison, starting the rotation with your arms extending behind you, then coming over your head to the front of your body. If you were to look at your right hand, it would describe a clockwise motion, while your right hand would describe a counterclockwise motion.
- Continue rotating your arms until you have completed the underwater back flip.
Got an underwater camera? Take a movie and send it to us!
How to Do a Back Walkover:
- First ask your parent for permission
- Then, make sure your arms, especially the shoulder area, are strong enough.
- And finally, make sure you also know how to do a bridge kickover (with straight legs) first
- Now you are ready to begin:
- Make sure you have a spotter
- Put your leading leg in front.
- Then put your arms straight up above your ears and look straight ahead. Imagine that your arms are glued above your ears. It’s easier if you try to look at your hands but don’t tilt your head back.
- Bend backwards. Make sure you arch your back and that your spotter is there for you
- While bending backwards, push your hips forward and shift your weight more to your feet so you don’t just fall onto your hands.
- Then begin to raise your lead leg going back as if you are doing a split in the air
- When your hands touch the ground push off with your supporting leg in one continuous move
- Land as gracefully as you can–lead foot and then the other–so it looks good one foot at a time, but it all happens very quickly.
- Finally, bend your knees a bit with your arms out in front so if you go over too fast and fall you can catch yourself.
This Week’s Huddle Up! Challenge. Make sure your parent says it’s ok. Ready? Set. Go!
See how long you can sit like a chair against the wall. This drill gets your quads strong for all activities you love to do. Good luck girls!