Forward Roll with Block (pike position)
Contents
This is a fun and very good drill for level 1 gymnasts that teaches a combination of skills like; springboard usage, lift and roll. This drill is closely related to the “Forward Roll with Block (tuck position)“, but with a couple of differences. The roll is done in the pike position and this drill also includes an optional heel lift to further develop the gymnasts skill when lifting and rotating.
Objective
- Learn to use a combination of skills to execute the drill.
- Learn the importance of lift.
- Learn the importance of correct hand position when doing certain skills.
- Learn to gain height and rotation by lifting with your heel (optional at level 1)
Prerequisite
- Forward Roll
- Springboard Straight Jump (straight arms)
- Springboard Straight Jump (straight arm overthrow)
- Takeoff (1 foot to 2 feet)
- Forward Roll with Block (tuck position)
Equipment
|
|
|
Execution
Jump onto the springboard with both feet (see the “Takeoff (1 foot to 2 feet)” drill for details). Landing on the springboard should be as straight as possible (slightly hollow), and as soon the gymnast rebounds from the springboard they should reach towards the ceiling while pulling back with their heel to gain lift. At the same time as the gymnast is trying to gain lift their body should also be starting a slight rotation towards the roll. Now the gymnast should place their hands on the block (or trapezoid) as close as possible to the front edge and roll (make sure the gymnast rolls on their shoulders and not their head). The roll should be in a pike position. The gymnast opens up just before completing the roll and let the momentum help the gymnast stand tall.
Stage 1 – Takeoff
 |
Note: See the drill “Takeoff (1 foot to 2 feet)” which is the technique used when jumping onto a springboard.
|
Stage 2 – Lift
 |
Note: Make sure the gymnast does not place their hands on the block before they have gain lift.
|
Stage 3 – Flight
 |
Note: This is a difficult stage for level 1 gymnasts and recommend this as optional. I use this stage only on gymnasts that have good body position awareness.
|
Stage 4 – Initiate Roll
 |
|
Stage 5 – Roll
|
|
Stage 6 – Open Up
 |
|
Stage 7 – Finishing
 |
|
Spotting
It is important to remember a couple things when spotting:- The coach should only spot, meaning they should not actually do the drill for the gymnast. Let the gymnast do as much as the drill as possible and do not help with more than what is needed.
- Spotting should be avoided. Only spot when gymnasts are learning new skills or for safety reasons. If a gymnast is having difficulty executing the drill then the coach should consider new drills that help the gymnast improve the area they have difficulties with.
- Spotting can turn into a bad habit for gymnasts. If gymnasts are being spotted all the time they will be dependent on a spotter and have a very hard time doing the skill when their is not a spotter (this is true for all skills and very common)
Spotting Method 1 – Roll Out Spotting
 |
Always use this spotting method on new gymnasts. As the gymnast rolls out the coach quickly places a hand on their stomach and follow the gymnast as they stand up tall. A lot of new gymnasts have problems the first couple of time stopping the roll rotation and land more or less on their face. That is why it is recommended to always use this spotting method on new gymnasts. |
Spotting Method 2 – Lifting
 |
Use this spotting method if the gymnast isn’t fully committed and can not get into the roll. Place a hand on their stomach and help the gymnast roll on the block. This spotting method is usually used on new gymnasts a couple of times until they have learned what the drill is about. The coach should try to avoid using this spotting method as fast as possible, because it indirectly encourages the gymnast to place their hands on the block before lifting. Use this spotting method to help the gymnast get comfortable with the drill and understand the basic idea behind it. |
Common Mistakes
Coaches teach gymnasts how to do skills correctly, but most gymnasts learns how to perform the skill correctly when coaches corrects their mistakes. This is not wrong, this is actually how gymnasts learn. This being said, it is very important that coaches corrects mistakes all the time. If a gymnast continues doing the same mistake over and over then they will be good at doing that drill with that mistake and have a difficult time later correcting it.- Always correct mistakes
- Correct the first mistake you see the gymnast do (even if it is before the actually drill, i.e. the gymnast forgets to stand tall with arms over their head)
- Correct only one thing (sometimes two if they are related)
Mistake 1 – Early On
 |
99% of all gymnasts make this mistake! The gymnast should never be touching the springboard and the block at the same time, this means that the gymnast has not been through the lift stage of the drill. Instruct the gymnast to have their arms above their head and reach towards the ceiling first then afterwards they can place their hands on the block. |
Mistake 2 – Wrong Hand Placement
 |
Depending on what the drill is going to be used for will also decide were the hands should be. Since this drill is about rolling which is going to be used as a prerequisite for a somersault, this means we want the hands to be as close as possible to the front edge of the block. If the gymnast reaches forward as illustrated on the drawing then they will most likely roll out and land with their butt on the floor (depending on the length of the block). |
Mistake 3 – Wrong Landing on Springboard
 |
Teach the gymnast to land on the top part of the springboard, the bottom part has no effect and is usually very hard. |
