Jump Back to Hollow Position then Roll
- 1 Jump Back to Hollow Position then Roll
- 1.1 Objective
- 1.2 Prerequisite
- 1.3 Equipment
- 1.4 Execution
- 1.5 Common Mistakes
- 1.6 Warning
This drill is designed to help teach the gymnast the basics of a backward somersault. The gymnast learns to jump up and use their hips to help generate rotation.
- Learn to use hips to help generate rotation.
- Learn the basic idea behind a backwards somersault.
Stand tall with your arms straight above your head in front of the block (about 20-30cm away from the block). Start bending your legs and lower your arms out to the sides while bending slightly forward. As you compress bring your arms from the outside to in front of you. Push hard down at the floor with both feet and extend your legs as you raise your arms and jump upward and backward. Keep your body in a slight hollow position as jump. Land on the block on the lower part of your back (do not land on your butt). The landing should be in a tight hollow position. Now push your hips towards the ceiling and go towards the candlestick position and start bringing your hands next to your ears. At this point you want to start to go into a tuck position and execute a backwards roll until you are standing behind the block with your arms straight above your head.
Stage 1 – Setup
Stage 2 – Compression
Stage 3 – Ready to Jump
Stage 4 – Jump Up
Stage 5 – Hollow Position
Stage 6 – Press Hips Upwards
Stage 7 – Tuck
Stage 8 – Roll and Press Down
Stage 9 – 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)