Note.—Advanced tumbling should never be attempted alone the first time. A belt, with an assistant on either side, is the usual method of practising these exercises. Do not hurry. Practise one movement day after day until you are proficient, remembering that a difficult movement once mastered is as simple as any other, and that after learning you can execute them with ease and impunity. It is folly, not bravery, to attempt movements by yourself that you are not sure of; and you are the one to decide this, not others.

1. Back Somersault. From standing position, hands by the side, spring straight up (do not bend forward as you stoop for spring), throwing hands high above head; throw the head back, and, grasping the knees, pull them well in at the highest point of jump, at the same time kicking the feet forward; let out, and come down straight. Fig. 21.

2. From a hand stand snap to feet and a back somersault.

3. Round off and a back somersault.

4. Two, three, or four back somersaults in a swing.

5. Forward run and back somersault.

6. Cart-wheel, round off, and back.

7. Front Somersault. Run forward, and as you run increase your speed; spring from either right or left foot a distance of from 8 to 12 feet, landing on the balls of both feet, hands by the side (Fig. 70), chest out, and head erect (not forward); jump for height, lifting the body by a quick upward swing of the arms, and at the highest point of the jump throw head and hands down with a snap, grasp the legs a short distance below the knees and pull in close and hard, doubling up close, then straighten out quickly and alight on balls of feet in erect position. Fig. 22.

Note.—Make the jump for height the fastest part of the run, and as you jump increase your speed so as to get the greatest height attainable, double into as small a ball as possible, and then let out and come down perfectly straight, and you have the ideal somersault.

8. Standing Front Somersault. Hands by the sides (Fig. 70), spring straight upward, lifting with arms and shoulders, and as you reach the limit of your height throw head and hands forward with a snap, grasping ankles and pulling in close; then let out again quickly.

9. The Layout Front Somersault. (Done principally from the spring-board, although a few exceptionally fine jumpers can do it from the mat.) As you rise for the somersault throw the hands well out in front, with arms perfectly stiff, head up, chest out; hold this position for a second, then make a quick, close double as in the ordinary somersault; let out and come down straight.

10. One Foot Front. Stand on one foot and execute regular somersault.

11. Knee Front. From kneeling position raise to feet, regular somersault.

12. Head Spring and Front Somersault.

13. Hand Spring and Front Somersault.

14. Two Front Somersaults in Quick Succession.

N. B.—A double somersault should never be attempted by amateurs.

15. Back Hand Spring, or “Flip” (the most difficult of all tumbling exercises). From standing position raise the heels, bend the knees, let the hands go back past sides, keep the body, from waist up, straight, stoop until hands can nearly touch the mat; from this position throw the hands swiftly forward and upward, at the same time raise on toes (but do not jump at all), arching the back well in, head and arms thrown as far back as possible; pull the body over by momentum of shoulders, body, and head. Figs. 23, 24, 25.

16. Hand Stand, Snap to Feet, and Flip.

17. Hand Stand, Snap to Feet, Flip, and Back.

18. A Row of Flips; Two or More in Quick Succession.

19. Alternate Flips and Backs.

20. Round Off and Flip.

21. Round Off, Flip, and Back.

22. Twisting Flip. As the hands hit, twist the body and alight facing in opposite direction from which you started.

23. A Series of Twisting Flips. The hands strike about the same place each time.

24. Twisting Back. Regular movement, only throw head hard to right or left and alight facing opposite direction from which you started. Fig. 74.

25. Hand Stand, Snap to Feet, and Twisting Flip.

26. Round Off and Twisting Back.

27. Running Twisting Forward Somersault. Regular movement, only throw head hard to right or left, and alight facing direction from which you started.

28. Running Side Somersault. Alight sideways and turn sideways.

Devise, invent, and make up your own combinations.