Activities Sports & Athletics Master the Fabulous Full Down in Cheerleading Share PINTEREST Email Print Joe Robbins/Getty Images Sports & Athletics Cheerleading Cheers Baseball Basketball Bicycling Billiards Bodybuilding Bowling Boxing Car Racing Cricket Extreme Sports Football Golf Gymnastics Ice Hockey Martial Arts Professional Wrestling Skateboarding Skating Paintball Soccer Swimming & Diving Table Tennis Tennis Track & Field Volleyball Other Activities Learn More By Christy Mitchinson Christy Mitchinson is a longtime cheerleading coach with advanced certifications. She has been writing professionally about cheerleading since 2000. our editorial process Christy Mitchinson Updated March 10, 2019 A full down, or twist, cradle is one of the most beautiful cradles in cheerleading. The United States All Star Federation, or USASF, defines a full as a 360 degree twisting rotation. Full downs are legal from two leg stunts at Level 3 and above and from one leg stunts are allowed at Level 4 and above. 01 of 05 Set It Up! Christy Mitchinson Before learning to full down, the stunt group should be proficient in straight cradles from both prep and extension. In addition, the full down should always be mastered from two legs before moving on to one-leg full downs. This tutorial assumes that your stunt group already knows how to do these skills and starts from the prep. **Note: This tutorial is not a replacement for training by a certified, insured coach. Always stunt under the supervision of a qualified coach, using the appropriate safety equipment—in this case, floor mats.** 02 of 05 Step 1: The Sponge Christy Mitchinson Count 1: Bases: Make sure that flyer’s feet are no more than shoulder’s width apart. Sponge, by bending deeply with your knees. Back Spot: Maintain contact at ankles during the sponge. Flyer: Place arms in a High ‘V’ motion. Maintain a straight, tight body position throughout the sponge, being careful not to bend knees. 03 of 05 Step 2: The Pop Christy Mitchinson Count 2: Bases: Explode up through your legs and push the flyer’s feet upward by extending your arms and releasing her feet to throw her above your head. Keep arms outstretched overhead to reach for the flyer as she comes back down. Back Spot: Release ankles pushing upwards and raising your arms above your head to reach for the flyer. Flyer: Stay tight and extend arms above your head as you ride the pop to the full height of the cradle. Remind yourself to ride the pop by thinking ‘ride it up, twist it down.’ 04 of 05 Step 3: The Twist Christy Mitchinson Count 3: Bases & Back Spot: Maintain your position with your arms extended to reach your flyer. Make certain to follow her if she turns to the side by turning your entire stunt group. Flyer: Initiate the twist, at the peak of the ride, by pulling your arms into your chest. Your arms should come down tight and straight by your body. To twist left, lift and pull your right hip up and over to the left and turning your head to look left. To twist right, lift your left hip and look right. Keep your eyes open as you follow through the twist, spotting the ceiling as you finish one complete rotation. 05 of 05 Step 4: The Catch Christy Mitchinson Count 3: Bases: As soon as you can touch the flyer, grab her and pull her into you, sponging with her weight. Tilt your head slightly to the right to avoid bumping heads. Your back arm should be behind her back and your front arm should be under her thighs. Back Spot: As soon as you can touch the flyer, grab her by placing your arms, outstretched as in candlesticks, under her arms and pull her to your chest, sponging with her weight. Flyer: Quickly clean the cradle by pulling your body into a tight, straight position with your arms by your side. Lean back slightly, bend at the waist and pull legs up to form a ‘V’ shape with your body. This is referred to as a ‘V-Sit.’ It is especially important when twisting to use your ab muscles to pull you into a tight V-sit during the cradle. Failing to hold that position could cause you to tip backward in the cradle.