Forward Pike Roll on Wedge

 Level 2, Rolls  Add comments
Jun 142012
 

Forward Pike Roll on Wedge

   

 

This is one of the more difficult forward rolls to execute. The gymnast rolls in a sandwich position, keeping compressed as they execute the roll. The use of the wedge helps the gymnast with momentum of rotation and making it easier to complete the skill.

Objective 

  • Learn to stay tight in a compressed position (aka.sandwich position).
  • Learn to push off the wedge at the correct position to stand tall after rolling.

Prerequisite 

  • Sandwich
  • Forward Straddle Roll 

Equipment

 

  • Wedge

Execution

Start in the stand tall position with your arms straight above your head. Bend forward and bend your legs while placing your hands on the wedge in front of you, you should now be in tuck position ready to execute the roll. Push hard down on the wedge with both your feet and extend your legs until they are straight and push off to initiate your roll. As you roll, tuck your head in and roll on your shoulders. Your legs should be straight at all times from this point on. As your roll around and come into a sitting sandwich position you should push down as hard as you can with your hands while lifting your butt upwards (make sure to compress more at this point). Open up as you roll up into the stand tall position (same body position as you started).

Stage 1 – Setup

  • Stand tall with your arms straight above your head.
  • Look straight ahead.

Stage 2 – Bend Forward

  • Bend Forward.
  • Bend your legs.
  • Place your hands on the floor in front of you. 

Stage 3 – Initiate Roll

  • Push hard down with both feet then away from the wedge.
  • Extend your legs until they are straight. 
  • Tuck your head towards your chest.

Stage 4 – Roll on Your Shoulders

  • Roll on your shoulders.

Stage 5 – Roll

  • Keep tight as you roll.
  • As this stage straighten your arms.

Stage 6 – Sitting Sandwich Position

  • Push hard down on the wedge with both hands.
  • Lift your butt.
  • keep your legs straight at all times.
  • Try to compress a little bit more as you continue to roll from this position. 
Note: Do not stop your rotation until you are completed all stages!

Stage 7 – Lift and Compress

  • Compress more at this stage (this will help a lot).

Note: Lots of gymnasts open up too early and that will work against them making it much harder to complete the drill.

Stage 8 – Opening

  • Open when you can feel that you have control over the roll and won’t fall back.

Note: Some gymnasts can hold a sandwich position until they are standing and learn to open earlier as they get more comfortable with the drill.

Stage 9 – Finishing

  • Stand tall with your arms straight above your head.
  • Look straight ahead.

Note: You should have the same body position as you started the drill. 

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 – Bent Feet

Rule of thumb,.. whenever your feet are not on the floor then they should always be pointed.

Mistake 2 – Late Push Off

If you see the gymnast is having problems getting up from the sitting sandwich position of the roll then check as see if their hands are pushing down late on the wedge.

If the gymnast pushes down late then they will loose all the momentum they have gained from the roll, making it almost impossible to complete the drill. The gymnasts hands should be pushing down on the wedge at the same time as they roll into the sandwich position. 

Mistake 3 – Bent Legs

As soon as the gymnast initiates the roll, then their legs must not be bent at any point afterwards. 

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!
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