A fulldown is a stunt dismount in which the flyer performs a full 360 degree twist before being caught in a cradle. The stunt itself must only be practiced at the gym with trained bases, spotters and a qualified coach, but flyers can safely build the skills behind it at home. The best home drills are standing arm wraps, small jump full turns on a soft surface, log rolls, hollow body holds and balance work. Together they train fast arm wraps, a tight straight body and good spotting, which are exactly what a clean fulldown needs.
What a fulldown is
In a fulldown, the flyer is released from a stunt, usually from prep or extension level, and rotates once around her vertical axis while traveling down into the bases’ and back spot’s arms. The twist starts with a quick arm wrap that pulls the body into rotation, and the flyer must stay tight and straight so the group can catch her safely in a cradle. Because it involves both release and rotation, it is regulated by rulebooks and usually taught only once groups are consistent with basic cradles and quarter or half twisting dismounts.
What you can and cannot practice at home
| Safe at home | Gym only, with trained group and coach |
|---|---|
| Arm wrap drills while standing | Any stunting or dismount with bases |
| Small jump full turns on grass or a mat | Twisting from a stunt at any height |
| Log rolls on a soft surface | Twisting on trampolines without supervision |
| Hollow and arch holds | Any drill that requires spotting |
| Balance and body position holds | Learning new twisting skills |
Safe home drills
| Drill | How to do it | What it builds |
|---|---|---|
| Standing arm wrap | Start with arms in a T, then snap them into a tight wrap across the chest | Fast, efficient twist initiation |
| Jump full turns | Do small jumps with a full turn, landing softly with feet together | Rotation, spotting and landing control |
| Lying log rolls | Lie straight with arms overhead or wrapped and roll while staying tight | Body tension during rotation |
| Hollow holds | Hold for 20 to 30 seconds with the lower back pressed down | Core tightness |
| Relevé balance holds | Rise onto the balls of the feet with a tight body and hold | Balance and alignment |
| Wrap and hold | Hit the arm wrap and hold it tightly for several seconds | Keeping the wrap closed |
A home practice session step by step
- Clear a safe space. Use grass or a thick mat, away from furniture and walls.
- Warm up. Five minutes of light cardio, arm circles and neck and ankle mobility.
- Core work. Three sets of hollow holds and arch holds.
- Arm wraps. Two or three sets of ten quick wraps from a T, focusing on speed and a tight finish.
- Log rolls. Several rolls each direction, staying straight and tight.
- Jump full turns. Two sets of five small jump turns, landing softly.
- Cool down. Gentle stretching for the back, shoulders and hips.
Technique tips for fulldowns
- Keep the body straight and tight. Avoid piking at the hips or bending the knees during the twist.
- Wrap the arms quickly and close. Arms pull tight across the chest to speed up rotation.
- Turn the head with the twist. Look in the direction of rotation to spot the finish.
- Stay tight until the catch. Loosening early makes the cradle harder and less safe.
- Finish in a cradle position. Arms open around the catchers, body in a pike and legs together as the group catches you.
How the group learns fulldowns at the gym
Coaches usually teach fulldowns through a sequence. Groups first master basic cradles from prep and extension, then quarter and half twisting cradles, before attempting a full twist. Flyers often practice twisting on trampolines or tumbling equipment under supervision to learn the feel of rotation. Extra spotters are common while a group is learning. Each stage should be consistent before moving on, and any sign of loss of control means stepping back to an easier drill.
Building strength and awareness for twisting
Twisting well depends on more than technique. Flyers need a strong core to stay straight, strong shoulders and upper back to wrap the arms quickly, and good spatial awareness to know where they are during rotation. Planks, hollow rocks, arch holds and light resistance band pulls for the shoulders all help. Balance drills on one leg and on the balls of the feet build the stability flyers need before release. Short, regular sessions several times a week tend to work better than occasional long workouts.
Spatial awareness improves with safe rotation practice. Jump turns, log rolls and supervised trampoline work teach the body to rotate while staying tight and to spot the finish. Over time, flyers begin to feel exactly when the twist is complete, which helps them prepare for the cradle.
Working with your stunt group
Even when practicing at home, remember that a fulldown is a group skill. Talk with your bases and back spot about timing, counts and how the release feels. Ask your coach for specific feedback on your wrap, body position and head movement, and bring those corrections into your home drills. Consistent communication and shared cues help the whole group feel confident when the skill is performed at practice.
Tracking your progress
Film your arm wraps and jump turns from the front and side every week or two. Look for a faster, tighter wrap, a straighter body and softer, more controlled landings. Keep a simple note of how long you can hold a clean hollow body and how many controlled jump turns you can do in a row. Share progress with your coach so they can decide when you are ready to try new progressions at the gym.
Common mistakes
- Starting the twist before the bases release.
- Opening the arms early, which slows rotation.
- Piking or bending at the hips during the twist.
- Looking down instead of turning the head with the twist.
- Trying twisting dismounts at home or without trained catchers.
- Practicing on beds or trampolines without supervision.
Rulebook note: twisting dismounts, including fulldowns, are regulated by level and governing body. School programs in many states follow the NFHS Spirit Rules, while all star programs follow USASF rules. Check the current rulebook to confirm which dismounts are allowed for your team.
Health note
Health note: twisting dismounts carry a risk of falls and head, neck and back injuries. Never attempt stunts or dismounts at home. Practice home drills only on soft surfaces, stop if you feel dizzy or sore, and seek medical advice after any fall involving the head or neck.
Frequently asked questions
Can I practice fulldowns at home?
You can practice the drills that build the skill, such as arm wraps, jump turns and core work. The actual fulldown should only be done at the gym with trained bases, spotters and a coach.
Why does my fulldown feel slow?
Usually because the arm wrap is late, loose or wide. Drill fast, tight wraps and keep the body straight to rotate faster.
What comes before learning a fulldown?
Solid cradles and quarter or half twisting dismounts, plus strong body tightness and core control.
