Backward Extension Roll to Support (bent arms)
- 1 Backward Extension Roll to Support (bent arms)
This drill has the same initial starting stages as “Backward Roll“, but changes at the last couple of stages where the gymnasts extends their legs and land in a support position (push up position). This drill is done with bent arms and should only be used as an intermediate drill for the gymnast until they can do the exact same exercise with straight arms.
- Learn to extend legs at the correct position.
- Learn to land in the support position.
Start in the stand tall position with your arms straight above your head. Bend forward as you fall backwards and keep your arms straight above your head. When you land on your but bring your arms slightly forward and keep a tight tuck position as you roll backwards. As you roll onto your shoulders quickly bring your hands close to your ears and get ready to push off the floor, so you do not roll on your neck or head. As you push off the floor the weight of the roll will transfer to your arms, keep the tuck position (more advanced gymnasts can roll with their legs straight at this point) as you roll. Extend your legs out backwards, slightly above the floor. It is important not to arch when extending your legs, you should extend into a slight hollow position. The last part is to let your legs drop to the floor while staying the slight hollow position. You should now be in the support position also known as the push up position.
Stage 1 – Setup
Stage 2 – Fall Back
Stage 3 – Roll
Stage 4 – Shoulders
Stage 5 – Weight Transfer to Arms
Stage 6 – Extend
Stage 7 – Finishing
Common MistakesCoaches 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)