Backward Extension Roll to Wall (bent arm)
- 1 Backward Extension Roll to Wall (bent arm)
- 1.1 Objective
- 1.2 Prerequisite
- 1.3 Equipment
- 1.4 Execution
- 1.5 Common Mistakes
This drill forces the gymnast to have proper timing when extending. Extending too late the gymnast will not be able to support them selves against the wall.
Please note that the illustrations show a bricked wall and this is only to illustrate it is a wall. In the real world we would use a cushioned wall or soft foamed blocks.
- Learn correct timing to extend to handstand from backwards roll.
Stand tall with your arms straight above your head in front of the wall and with your back turned to it. The initial position is very important, must gymnasts start too close to the wall. 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 against the wall.
Stage 1 – Setup
Stage 2 – Fall Back
Stage 3 – Roll
Stage 4 – Shoulders
Stage 5 – Weight Transfer to Arms
Stage 6 – 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)
Mistake 1 – Too Close to the Wall
Mistake 2 – Arching
WarningAny 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!