Preliminary Phase

The preliminary phase of a back tuck can vary between athletes. For the most part, it will consist of a backswing with the arms. For me I start with my toes in a plantar flexion position, my arms extended superiorly and my legs straight. I drop to a dorsi flexion position as my arms swing back and my knees bend. This all happens in one smooth motion.

The first biomechanic principle applies to this phase of a back tuck. Stability is very important to obtain before the force generating actions. As my arms swing back and I transfer from plantar flexion to dorsi flexion this generates backward momentum.

To compensate for the backward momentum, I lean forward, keeping my head up and I bend my knees. The forward momentum created by leaning will counteract the backward momentum. By bending my knees and leaning I am lowering my centre of mass and increasing my stability.

Biomechanic Principles