Backward Extension Roll with Block (low)
- 1 Backward Extension Roll with Block (low)
- 1.1 Objective
- 1.2 Prerequisite
- 1.3 Equipment
- 1.4 Execution
- 1.5 Common Mistakes
- 1.6 Warning
This drill is used to help the gymnast to extend out of their backward roll towards a handstand. The gymnast will not actually go into a handstand with this drill, but will learn to extend more upwards. This drill is a natural progression to the “Backward Extension Roll”.
- Learn to extend legs earlier (more upwards).
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. Extend your legs out backwards, but slightly upwards at the same time. Body should be extended into a slightly hollow position. Let your legs drop to the trapezoid with your feet pointed.
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)