Difference between revisions of "Do a Forward Roll"
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#*Alternatively, you can start in an upright standing position with your hands stretched straight over your head. Pike your body forward and bend your knees to move into a squatting position to start the roll. | #*Alternatively, you can start in an upright standing position with your hands stretched straight over your head. Pike your body forward and bend your knees to move into a squatting position to start the roll. | ||
#Drop your head between your arms. Be sure to tuck in your chin. As you move into the roll, you don't want to place weight on your neck - it should move directly onto your upper back. Tucking in your chin will help ensure that you don't put pressure on your neck. | #Drop your head between your arms. Be sure to tuck in your chin. As you move into the roll, you don't want to place weight on your neck - it should move directly onto your upper back. Tucking in your chin will help ensure that you don't put pressure on your neck. | ||
| − | #Roll forward. Push over onto your upper back, so that your body rolls forward and your hips are pushed over your head. Follow the curve of your spine as you roll. Keep your back curved and keep your hands in position.<ref>http://www.gymnasticsrevolution.com/GymInteractive-Floor-Forwardroll.htm</ref> | + | #Roll forward. Push over onto your upper back, so that your body rolls forward and your hips are pushed over your head. Follow the curve of your spine as you roll. Keep your back curved and keep your hands in position.<ref name="rf1">http://www.gymnasticsrevolution.com/GymInteractive-Floor-Forwardroll.htm</ref> |
#*Do not roll from side to side - roll straight forward along your spine. Otherwise, you may fall to one side or the other. | #*Do not roll from side to side - roll straight forward along your spine. Otherwise, you may fall to one side or the other. | ||
#*Be sure to keep your chin tucked in and your back curved. If you straighten out, your roll won't have as much momentum. | #*Be sure to keep your chin tucked in and your back curved. If you straighten out, your roll won't have as much momentum. | ||
#Have straight legs and pointed toes. Throughout the roll, your legs should stay straight and your toes pointed. Bend your legs only at the end of the roll, when it's time to stand up. This is the standard positioning for a beginner's forward roll. | #Have straight legs and pointed toes. Throughout the roll, your legs should stay straight and your toes pointed. Bend your legs only at the end of the roll, when it's time to stand up. This is the standard positioning for a beginner's forward roll. | ||
#*However, some gymnasts prefer to tuck in the legs during a forward roll. If it helps you gain momentum to keep your legs tucked, you can practice that way, too. | #*However, some gymnasts prefer to tuck in the legs during a forward roll. If it helps you gain momentum to keep your legs tucked, you can practice that way, too. | ||
| − | #Stand without using your hands for support. At the end of the roll, place your feet flat on the floor and move into a standing position without putting your hands on the ground. Straighten your legs, then finish upright with your hands over your head.<ref>http://www.drillsandskills.com/article/7</ref> | + | #Stand without using your hands for support. At the end of the roll, place your feet flat on the floor and move into a standing position without putting your hands on the ground. Straighten your legs, then finish upright with your hands over your head.<ref name="rf2">http://www.drillsandskills.com/article/7</ref> |
===Doing Advanced Variations=== | ===Doing Advanced Variations=== | ||
| − | #Do a handstand forward roll. This advanced variation starts with a basic [[Do a Handstand | handstand]]. Start with your legs spaced apart and your body upright. Move into a handstand and pause for a moment. Instead of kicking out of the handstand, bend your arms and lower your body toward the ground, then tuck your head and move into a forward roll. Finish in a standing position with your hands stretched over your head. In a correct handstand foward roll your arms stay straight and you curve your back and roll. But doing one with bent arms is perfectly fine too.<ref | + | #Do a handstand forward roll. This advanced variation starts with a basic [[Do a Handstand | handstand]]. Start with your legs spaced apart and your body upright. Move into a handstand and pause for a moment. Instead of kicking out of the handstand, bend your arms and lower your body toward the ground, then tuck your head and move into a forward roll. Finish in a standing position with your hands stretched over your head. In a correct handstand foward roll your arms stay straight and you curve your back and roll. But doing one with bent arms is perfectly fine too.<ref name="rf2" /> |
#*Before you attempt a handstand forward roll, be sure you've mastered both the handstand and the forward roll separately. | #*Before you attempt a handstand forward roll, be sure you've mastered both the handstand and the forward roll separately. | ||
#*You might want to work with a spotter to do the handstand forward roll, to ensure that you don't get injured when you drop into the roll. | #*You might want to work with a spotter to do the handstand forward roll, to ensure that you don't get injured when you drop into the roll. | ||
