Backward Extension Roll with Block (low)

 Level 2, Rolls  Add comments
Jun 172012
 

Backward Extension Roll with Block (low)


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”.

Objective

  • Learn to extend legs earlier (more upwards). 

Prerequisite

Equipment

 

  •  Trapezoid

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. 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

  • Stand tall with your arms straight above your head.
  • Look straight ahead. 
Note: Notice the distance to the trapezoid, most gymnast will start to close the trapezoid and will not land correctly in the last stage.

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 above the trapezoid.

Stage 7 – Finishing

  • Drop your legs to the trapezoid.
  • 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 – Extension Timing

Timing is everything! It is also the objective of this drill. Early is better than late, if the gymnast extends too late then they will not be landing on the trapezoid.

The coach can assist the gymnast by shouting “EXTEND” at the correct time when the gymnast is doing the roll.

Mistake 2 – Distance to Trapezoid

This is a very common first time mistake. Gymnasts and even coaches under estimate the distance to the trapezoid. The distance is actually very long because the gymnast is rolling backs and afterwards extending.

This mistake should correct it self when the gymnast adjusts their starting position. 

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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