Expert: Tessa Denen - 8/25/2009

Question
hi, i'm a junior in high school and i've been cheering since my freshman year. i'm a flyer and my coach wants me to do a twist down. i'm not really sure how to do it, and my coach explained it, but i'm really nervous and i want all the advice i can get on how to do it properly. any tips would be great! :)

Answer
Hi Monica!

Twist downs can be intimidating the first time you do them, but I promise you that once you get past the first one, it is much easier!  There are a couple of important tips that will make your twist possible:

1.)  NEVER jump out of the bases hands or start twisting early.  My suggestion is to have the backspot say:  "TWIST, 1-2" and then in your head count 3-4 (which is when the bases are bending the throw) and twist on 5-6.  This way you will for sure be in the air when you start twisting.  If you twist too early, you are cutting down on the height you should be getting from your bases to make the twist possible.

2.)  Start with your arms in a high V.  When you start the twisting motion, you'll throw your arms behind you.  If you are twisting to the left, your right arm will go to your left hip while your left arm will be straight down behind your back.  That motion will give you a little momentum and help your body know where it is going.

3.)  Lead with your hip.  Does that sound weird?  Yes, but it's true.  Right now, on the floor stand with your feet together.  If you are turning to the left, try to force your right hip to spin you to the left.  That is the feeling you need to get used to.  Some people will teach you to look hard and lead with your head, which is good, but at the same time it will cause the rest of your body to lag behind.  Yes, look in the direction that you are going, but also throw your hip in that direction.  That is where the majority of your twisting will come from.

4.)  STAY TIGHT!!!!!!!!  This is common sense if you are used to climbing, but I had to say it.  Even though it is a little scary at first, the worst thing you can do is freak out mid twist and flail your arms and legs everywhere.  If you don't make it all the way around, that's totally fine as long as you are tight you will still be very easy to catch, whereas if you have flailing feet you might kick a base out of the way.  Just don't panic.

5.)  Be sure to lay back or bend just as you would in a normal cradle.  One of the most common errors when first twisting is that flyers tend to stay straight up and down making it nearly impossible to be caught.  

6.)  Relax, go for it, and believe that you can do it!  It's not as hard as you may think and like I said earlier, once you get the first time over with, it's much easier.

Please let me know if you need anything else and good luck!!!:)