Incline Training Ideas

Suggestions from real coaches, instructors, and Mancino customers, responding to the Mancino E-Promotions Challenge Question:
"What is your favorite use for a 48" Incline?"

Winning Submission: Greg McCalester of Elite Gymnastics, El Cajon, CA writes...

"We've been using our 48" incline as a vault drill for Tsuks. The girls round off onto the incline and block off in order to feel a correct half-on. As they get better with the drill, they block, pull their shoulders up, and rotate to their back on an 8" mat. We've found that this drill simulates the half-on for the Tsuk very well and has improved the quality of their vaults."

More Submissions

Meghan Thalken of Starz School of Gymnastics, North Platte, NE writes:

"Our favorite way to use the 48" incline is for the back extension roll. The children really need the extra boost the incline gives then to straighten their arms on this difficult roll."

Wilton Gymnastics Academy of NJ suggests:

"I use the incline mat to teach a drill for reinforcing the correct body position and blocking movements for a back salto. The athlete should be standing 3/4 of the way up the mat, and perform a standing back handspring and snap her feet back (down the hill) so she can push her hips open so she can rotate her hips and legs up the hill and land in a tight rounded shape on her back. Note: the upper body does not travel up the mat, only the lower body. This mimics the movement and timing of a correctly executed back salto. It reinforces better technique and trains muscle memory so gymnasts can better avoid errors. (The primary objective is to teach the gymnast how to push the hips forward to create maximum rotations and height during a back salto.) I use this drill for young gymnasts who have not learned a back salto yet, so that they have a positive habit formed before they attempt their first back salto. I also use the drill as a problem-solving station for older gymnasts who may have a tendency to lean or throw their heads back into the takeoff of a back tuck.

Also, this drill is an excellent way to teach and reinforce a back tuck where the gymnast learns to initiate the majority of action from the lower body at takeoff while at the same time learning to keep the head neutral and while focusing the vision straight ahead throughout the sequence. Once the gymnast has performed this drill correctly and consistently she will experience a much greater level of success and far sooner compared to gymnasts who are allowed to attempt back tucks with a spot hoping they will be able to avoid bad habits and poor execution. Utilizing this drill ensure that the gymnast will reach a high level of proficiency very soon."

Pamela Cays of Gymnastics 4 U, Kelso, WA writes:

"My favorite way to use my incline mat is as a slide for my preschool program. We use the trapezoid boxes 3 high and then place the incline mat standing up balanced on the boxes. We put the parachute over the incline mat to make the slide faster. The little boys and girls love to go down the slide."

Beth Goodell of Island Gymnastics, Martha's Vineyard, MA writes:

"I have to say my favorite/ most often used way to use a 48" incline is the FLAT BACK DRILL: This drill can be done at first with a spotter, and then alone, as the gymnasts gains control in the handstand. The gymnast stands facing up-hill. (S)he kicks up to a handstand on the carpet, or the very lowest edge of the mat, looking at their hands, and squeezing tight holds a handstand position. Continuing to remain absolutely straight, the gymnast brings the head to a neutral position and leans past vertical to a flat back position on the mat. Taller gymnasts feet will simply extend past the mat, but because the incline is so high at the end, the gymnast's heels can't contact the floor. You'd need a whole 8 feet to do the same drill for the taller kids, which is less mobile, and takes up too much room. This is why I like the incline- it's good economy of space! I do this same drill only stacked higher with 2 wedges and a preschool jr. bar for cast- handstand- to flatback over the bar work. Inclines are the best invention for gymnasts of all levels!"

Bruce Donnachie of Little Monkeys, Lincoln, CA writes:

"Handstand roll progressionÉlarge end of Cheese against the wall. Walk up wall with feet. Kick off wall to forward rollÉ andÉ On the bars, use it as a push-off for a pulloverÉandÉ As a ramp for mounting the side of the beam."

Daniel Lonce of ROCKnROLLS TUMBLING, Perryopolis, PA writes:

"Handstand Snapdowns. I place a rainbow panel mat flat on the floor against a wall. I place the incline on end on top of the panel mat standing against the wall. The students kick up to a handstand on the panel mat heels touch the incline and snap their legs back to starting position."

Johnna of Alturas Gymnastics, Alturas, CA writes:

"back handsprings/back kickovers"

Charles Young of Cheerplex, Horizon, TX writes:

"The 48" Incline is very versatile tool for a coach throughout all levels of an athlete's progression. I really see vast improvements in my athletes by utilizing the incline to isolate technical execution and improving athletes hand spring/tuck skills. I use the incline in my snap down drills. The athlete approaches the incline from the highest side and executes a handstand. Upon command the athlete pushes away using the shoulder muscles while simultaneously pulling with the stomach muscles thus snapping the feet back to the floor."

Tara Bowers of Gainesville Gym, Gainesville, GA writes:

"My girls at the gym use them for Kickovers, Back extension rolls, back handsprings, and controlling front walkovers."

Robin Joens of Somersaults Gymnastics, Cedar Rapids, IA writes:

"My personal favorite is to use it going uphill when working round offs and front handsprings. That way they have to kick harder and really push off their hands."

Carol Vail of Vail Dance Studio, Haddon Township, NJ writes:

"Teaching backward rolls! I have the student sit at the high end and this way they can get their arms and hands sent in the proper position to push over...it's so much easier and quicker than using a regular mat! The kids are thrilled with the instantaneous results!"

Andi Duckett of Ultimate Cheer, Albertville, AL writes:

"I love to practice round off up and off the high side of the wedge. It really helps the kids learn to snap in their skill."

Maria Ross of Athletic Arts Center, Jasper, AL writes:

"I like to lean it against the wall to teach handstands. The kids can kick to handstand or walk their feet up the mat. It's great for pre-school through team"

Lee Bailey-Karle of Northshore PREPS writes:

"There are so many ways, but the one the kids love the most is when we put in on under the above ground pit so they can jump into, do back kickovers, handsprings or headsprings into the balls! The babies right through to the elite kids simply love to do that. We do that for Halloween (the balls being the Witch's brew), Santa Week (the balls being Santa's workshop) and Winter Wonderland for one of the hills."

Diane Floyd of Skyview, Inc, Mount Airy, MD writes:

"I can't name just one. We use our 48" incline for all KINDS of things! - Walkovers (down the incline and off the high end), back handsprings, balancing for press handstands, run up for the tumble track, tumbling UP to build strength..."

Misty Powers of Lone Mountain Gym, Bozeman, MT writes:

"Often referred to as the wedge, we run a fun game called SPLAT that encourages the implementation of forward safety rolls. The wedge is placed upright on the flat end surface with the incline toward the tumbletrak. You run on the tumbletrak and bust the wedge down and fall into a forward roll. It is a favorite with our older students and younger students!"

Rebecca Bruggeman of Cincinnati Action Co, Cincinnati, OH writes:

"We have a sports skill program teaching preschool children fundamentals in throwing and catching skills. We push mat against a wall and children sit or stand at the base of the hill and throw at targets at the top of the hill or knock over blocks or pins at the top of the hill. As the ball rolls down the children catch the ball and can throw again. For multiple reps."

Erin Johnson of Spring Creek Athletics writes:

"My favorite drill with the wedge cheese is for round-offs. A lot of kids do not get their hips turned at the correct time in this skill and snap down properly with a hollow body. So, we set the cheese on its end (the fatter end) and the tip up. It is best to use a non-folding cheese, otherwise it can close up.
1. Stand in a lunge in front of the cheese
2. Place your hands on the ground and kick up to do the round-off
3. Turn your hips in the air, so that they hit square on the cheese mat
4. Fall with the mat in a hollow body position on your stomach.
The kids are always afraid at first, but they love it once they do it (I even love doing it at 34!) You can tell if they do the drill correctly by what hits the mat. If they kick it over with their feet, they are snapping down too quickly. If they miss the mat entirely, well then they maybe need to work on more pre-requisite skills. "

Michelle Carnes of Imagymnation, Eagle, ID writes:

"I stand it on its big end and have kids round off or front handspring into it and knock it over as a heel drive drill. I call it a full body karate chop, it's one of my students' favorite things to do as well. Also, we put our parachute over the top of it and use it as a sledding hill!"

Loraine Hernandez of Inspirea Athletics, Elkhart, IN writes:

"I like to use it under a big resi along with other incline mats to form a big soft incline for our kids to practice flyaway drills."

Sue Luetzow of GymTastics, Watertown, WI writes:

"Put it under the low bar and use as a ramp to run up, grab bar and pullover. It's a fun way for beginning gymnasts and preschoolers to feel a sense of accomplishment doing a pullover."

Pat Murphy of Moultrie YMCA, Moultrie, GA writes:

"We put two 8 inch mats under to make it high enough to match up with our other hill and I have the girls do round off down the giant hill and the back handspring on the next hill. It's great to teach a fast round off!"

Denise Maradeo of Tumble With Denise, Lehighton, PA writes:

"I love using the incline for backhand springs. This helps the students learn to go back instead of straight up, which is the most common mistake on a backhand spring. Our students learn backhand springs faster with this aid."

Karen Phillips of Cumberland Gymnastic, Cumberland, MD writes:

"Our favorite way to use the incline would be for teaching back handsprings. We start a new student at the top of the incline teaching them a back handspring. As they progress at that skill they move down on the incline. Eventually when they are at the bottom of the incline they can move the skill to the floor, do their back handspring by themselves."

Ruth Balthis of Richmond Gymnastics, Richmond, IN writes:

"I like to set the wedge in front of my in ground pit (low end toward the pit) and put folded panel mats as an extension of the high end so that my students can tumble down the wedge into the pit. They do round off, back handsprings (or front handsprings) down the wedge and salto into the pit. We can focus on technique and form on the salto without a lot of running to tumble into the pit. They can do more repetitions and not get as tired!"

Cindy Andrews of Hawks Cheerleading, Oshawa, Ontario writes:

"teaching front and back rolls and front and back walkovers"

Jim Fredrickson of Gym-Kinetics writes:

"There are to many uses to narrow down to a favorite. Pre-schoolers climb, roll crawl, jump to and from on and off. We may have props supported by the incline so the kids move from one to another. Our beginner programs use the wedge for tumbling skills (forward and backward rolls, back bends and walk overs, round offs and flip flops). We use the incline with our beam lesson plans and for spotting. On bars they may assist the children with their pullovers. Our advanced programs may use them to improve their flip-flops or work on round off drills we even use them for yuerchenko drills. Those are just a few ways we use your incline. I have several different manufactured giant inclines, I have had yours for almost 20 years and it is still in pretty good shape The others are 1/2 the age and already have been recovered. And how long has the mancino mat lasted."

Julie Ludolph of Dawson Gymnastics, Drums, PA writes:

"We do many skills and drills with the incline. To teach a straight arm back extension roll...place the incline against a wall with a mat on the floor in front of the incline. Have the gymnast get their setting as to where to stand. Have the gymnast roll backwards with straight arms trying to push up with their legs against the incline. This also teaches good body alignment. Rolls, back walkovers, back handsprings, round off jump to back on incline for back handspring drill. Folded up incline underneath Jr. swing bar for Squat on drill... children stand on folded up incline and holding onto bar jump and place feet on bar as soon as their feet are on the bar gymnast takes hands off and stands up, jumps off onto the other end of the folded incline. Pre- of End of vault for children to jump onto. During fire prevention week we had them stop, drop and roll down incline off vault. Bridge kick over off high end of incline. Tumble Trak... Children run, jump, for ward roll, front handspring or front tuck onto incline. Front handspring...Gymnast runs up placing hands on high end of incline and kicks up to perform front handspring off high end of incline. May also use barrel at the end of incline to assist in the spot of gymnasts just learning. May perform round off the same way as the front handspring to help with the push of the snap down."

Regina Gaulrapp of Shadow Signs Gym, Leonard, ND writes:

"These mats are very versatile, and we do many things with them. For our older kids, they practice their back tucks off the top of the incline onto the floor. Also, another is learning our Bridge kickovers, going down the incline mat. And, our most popular one is flip-flops. Standing on the highest incline and jumping down"

Jamie Wallace of Chilont County YMCA, Clanton, AL writes:

"We do Front Handsprings up the wedge, to work on repulsion"

Paulette Konstantaras of 5 Star Academy, Crystal Lake, IL writes:

"My favorite way to use a 48 inch incline is to put a mat behind it and have the athletes round off up the incline landing on the mat behind it. We use chalk on the athlete's hands to show them where they are putting their hands on the mat. This drill will help the athlete place their hands in the correct position and at the same time we will be working on coming over the top with their legs. "

Alice of Antigo Gymnastics, Antigo, WI writes:

"The 48 inch incline allows for a nice back extension drill, also using an octagon (size of octagon can increase with their proficiency). The back extension is executed from the top, coach holds octagon near the bottom of incline so that gymnast is forced to clear the octagon with their legs and land over the octagon. Beginners with this drill will land with their legs on top of the octagon and get better as they get stronger in the drill."