A roll where the legs are straight and in the straddle position while rolling backwards. In this drill we use a wedge to help the gymnast to gain momentum backwards and thereby making it easier to complete this skill.
Objective
Learn to roll with straight legs.
Learn to push off with hands to complete the roll.
Learn to keep a tight straddle position while executing the skill.
Start in the stand tall position with legs wide apart. Arms should be straight above your head before you start the drill. Bend forward and stick both hands between your legs and start falling backwards. You should roll through the “Pancake” position. It is important that you keep your body in a tight pancake position through out the roll backwards, do not open up from this position. When you roll onto your shoulders then you should place your hands next to your ears and make contact with the wedge with your hands. At this point you should be supporting your body weight on your arms and your neck and head should not touch the wedge at any point. Push as hard as you can down at the wedge to get your head and neck distanced from the wedge. Land on your feet and push up with your hands until you are in the same position as you started.
Stage 1 – Setup
Start in the stand tall position.
Legs spread wide.
Arms straight above you head, next to your ears.
Stage 2 – Hand Placement and Initiation
Bend forward.
Reach between your legs.
Stage 3 – Roll Back
Fall backwards.
Keep your hands on the wedge.
Start going into the pancake position.
Stage 4 – Roll into Pancake Position
Roll through the pancake position.
Stage 5 – Roll Back
Keep a tight pancake position as you roll backwards.
Note: Make sure the gymnast does not open up from the pancake position.
Stage 6 – Shift Weight to Arms
Transfer the weight of your body to your arms when you have rolled onto your shoulders.
Stage 7 – Push Away
Push hard down at the wedge with both hands.
Start lifting your body upwards.
Stage 8 – Finishing
Finish the drill in the position that you started it.
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 – Bent Legs
The gymnast must not bend their legs at any point when executing this drill. They should be straight through out the entire drill. A common reason a gymnast will bend their legs is that they do not have enough momentum to actually complete the roll.
The wedge should help the gymnast gain momentum. Make sure that the gymnast doesn’t open up when rolling, this will reduce the momentum in the roll.
Mistake 2 – Opening
A very common mistake is that the gymnast wants to open up as they roll. If the gymnast does this, then you notice that many gymnast will not be able to complete their roll. We want the gymnast to keep their legs close to their body as they roll (pancake position).
Note: Opening up is not wrong, but for a level 1 gymnast it is. Opening up is for more advance drills like backward roll to handstand (which is NOT a level 1 drill).
Mistake 3 – Bent Feet
Make sure that the gymnast always have their feet pointed. A rule of thumb is that when ever the feet leave the floor they should be straight and pointed.
Warning
Any activity involving motion or height creates the possibility of accidental injury, paralysis or death. The equipment and instructional materials are intended for use ONLY by properly trained and qualified participants under supervised conditions. Use without proper supervision could be DANGEROUS and should NOT be undertaken or permitted. Before using, KNOW YOUR OWN LIMITATIONS and the limitations of the equipment. If in doubt always consult your instructor. Always inspect equipment for loose fittings or damage and test for stability before each use. We will not be liable for injuries or consequences sustained from the use of the instructional materials supplied by us. Use common sense!
