Forward Straddle Roll on Wedge
The forward straddle roll is a roll with legs wide and straight. The roll is done in the pancake position. Using a wedge helps the gymnasts to get momentum on the roll and makes it much easier to complete.
Objective
- Learn to roll with straight legs.
- Learn to push off with hands.
- Learn to hold a tight straddle position as you roll.
Prerequisite
Equipment
Execution
Start with legs spread and arms straight above your head. Bend forward until your hands touch the wedge with your hands in front of your feet. Bend your arms and tuck your head, so you roll on your shoulders. Roll in the pancake position and keep tight. When you roll and are sitting in the pancake position then quickly push hard down on the wedge between your legs and continue rolling until you are standing in the same position as you started.
Stage 1 – Setup
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- Stand with legs spread.
- Arms straight above your head.
- Look straight ahead.
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Stage 2 – Bend Forward
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- Bend forward until your hands are on the floor in front of your feet.
- Look at your hands.
Note: When the gymnasts hands are on the floor with straight arms then the gymnasts hips should be above the gymnasts shoulder. If they are below the gymnasts shoulder this means that the gymnast has started with feet too wide apart.
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Stage 3 – Initiate Roll
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- Learn forward.
- Bend arms.
- Tuck your head (chin to chest).
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Stage 4 – Shoulder Roll
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- Roll on your shoulders.
- Keep legs close to the body at all times (pancake position).
- Toes pointed at all times.
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Stage 5 – Push Down with Hands
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- Reach forward and place your hands on the wedge before your legs touch the wedge.
- As your legs come down to the wedge then push hard down with your hands and continue rolling.
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Stage 6 – Stand Up
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- Raise your body as you push down hard on the wedge with your hands.
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Stage 7 – Finishing
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- Finish in the same position as you started.
- Arms straight above your head.
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Common Mistakes
[mistake]
Mistake 1 – Bending Legs
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Legs should stay straight at all times, at no point in this drill are the legs bent. Most gymnasts will bend their legs at the end of the roll were they are about to stand up. They usually do this, because they don’t have enough momentum from the roll to get up.
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Mistake 2 – Hands Placed Outside of Legs
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This is a very common beginner mistake. Just telling the gymnast were the hands should be located should resolve this problem. Gymnasts that have done normal forward rolls (legs together) are use to having their arms out to the sides and this is usually why they make this mistake when doing the straddle roll.
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Mistake 3 – Late Push Off with Hands
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This mistake can be very hard to spot. The gymnast rolls forward and their legs hit the wedge before their hands. The gymnast should work on getting their hands planted on the wedge before their legs touch the wedge. By having the hands on the wedge before the legs allows the gymnast to use the momentum from the roll to stand up. If the legs touch the wedge first then the momentum dies and the gymnast will have a very hard time getting into the standing position.
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Mistake 4 – Opening
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This mistake usually happens when the gymnast is about to roll up into the stand tall position. What happens is the gymnast opens up and is effectively not in the pancake position, this will result with a reduction in roll rotation and will make it much more difficult to get into the stand tall position.
Tell the gymnast to keep tight in the pancake position until they are standing on their feet again.
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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!
