Backward Extension Roll to Support (bent arms)

 Level 2, Rolls  Add comments
Jun 162012
 

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.

Objective

  • Learn to extend legs at the correct position.
  • Learn to land in the support position. 

Prerequisite

Equipment

  • None

Execution

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

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

Stage 2 – Fall Back

  • Bend forward with your upper body.
  • Keep arms straight above your head.
  • Bend your knees.
  • Fall back.

Stage 3 – Roll

  • Land on your butt.
  • Slightly bring your arms forward.
  • Go into a tighter tuck position with your legs. 

Stage 4 – Shoulders

  • Bring your hands next to your ears as you roll onto your shoulders.
  • Keep rolling in a tight tuck position.
  • Palms should face down towards the floor.
  • Bring your chin to your chest. 

Stage 5 – Weight Transfer to Arms

  • Push down on the floor.
  • Arms should be supporting your body weight now.

Note: Do not roll on your neck or head.

Stage 6 – Extend

  • Straighten your arms.
  • Extend your legs back and into a slight hollow position.

Note: Make sure the gymnast does not extend their legs directly to the floor. Their legs should extend slight above the floor. 

Stage 7 – Finishing

  • Drop your legs to the floor.
  • Keep the hollow position.
  • Toes should be pointed. 

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 – No Support Position

If the gymnast has problems extending then check and make sure the gymnast is able to roll without rolling onto their neck or head. It is important that the gymnast can support their body weight when they do the actual roll over. If they can not support their weight on their arms as they roll then it will almost be impossible to complete this skill correctly.

Handstand drills are excellent drills to help improve the gymnasts ability to support their own weight.

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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