Backward Extension Roll (bent arms)

 Level 3, Rolls  Add comments
Jun 202012
 

Backward Extension Roll (bent arms)

The basic concept of this drill is to roll back and extend arms and legs, so the gymnast comes into a handstand position. 

Make sure you have completed the prerequisites needed to do this drill.

Objective

  • Learn the correct timing to extend legs and arms.
  • Learn to kick up (extend) legs.

Prerequisite

Equipment

  • None

Execution

Stand in the stand tall position with your arms straight above your head. Bend your knees and lean back (pushing your shoulders a little bit forward as you lean back). Roll from your lower back to shoulders and place your hands quickly on the floor next to your ears. Extend your legs upwards into a candlestick position (extend your legs upwards before you reach vertical). Push hard down on the floor with your hands at the same time as you extend your legs into the candlestick position. Hold the handstand 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 (gently).
  • 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 now start supporting your body weight.
  • Extend your legs into the candlestick position at the same time as you push down on the floor with your hands.
  • Body should be in a slight hollow position as you extend.

Note: Timing i crucial here! Too early or too late and you will not hit your handstand position. Notice that the gymnast extends theirs legs to the candlestick position before vertical, this is important. If the gymnast extends their legs at vertical then they will continue to roll past the handstand and fall down on the other side.

Stage 6 – Finishing

  • Finish in a tight handstand position.
  • Hands should be turned slightly inwards. 
Note: This is one of the few skills were the gymnast does not end in the same position as they started. If you would like to have the gymnast to end in the same position then tell the gymnast to stand up from the handstand after a couple of seconds in the handstand position.

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 – Late Extension

Timing is everything! If the gymnast extends too late they will fall into the support position (push up position).

The gymnast should try to extend their arms and legs before vertical.  

Mistake 2 – Early Extension

Timing is everything! If the gymnast extends too early they will roll forward and fail.

The gymnast should try to extend their arms and legs before vertical. Make sure that the gymnast does not extend too early.

Mistake 3 – Candlestick Fold

The gymnast must not fold when extending into the candlestick position. It is possible to get into the handstand by folding at the hips, but that is another type of skill where the gymnast is using a technique called kipping. For this drill we want to extend into a slight hollow position then into a straight handstand.

Note: Some gymnasts when they fold as illustrated will fall into the support position (push up position), which is not what we want to do for this drill.

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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