Dive Roll (low)

 Level 1, Rolls  Add comments
Nov 252011
 

Dive Roll (low)

 

The dive roll is one of the first skills where the gymnast has no contact with the floor. This drill will help the gymnast learn to push off with their feet to help them get lift when doing the dive roll.

The important factor in a dive roll is that the gymnast’s feet actually leave the ground before the hands touch the ground. To help the gymnast achieve this, we put an obstacle in their path (a trapezoid), which will force the gymnast to take off from the floor before rolling.

Objective

  • Learn to takeoff before putting hands on the floor.
  • Learn to push off from their feet.
  • Learn to be in flight. 

Prerequisite

Equipment

 

Trapezoid

Note: Basically anything soft can be used, you just need to provide an obstacle.

Execution

Jump up and forward, so you have no contact with the floor as you execute your dive roll over the trapezoid. As soon as your hands touch the floor on the other side of the trapezoid you will be controlling your whole body weight as you roll onto your shoulders. Do not roll on your head!

Stage 1 – Setup

 
  • Stand tall with arms straight above your head.
  • Look straight ahead. 

 

Stage 2 – Squat

 
  • Squat
  • Arms straight and in front of you 
Note: When the gymnast is comfortable and can do the dive roll then they should work on leaning forward as they squat.
 
Note: This image is wrong… arms should not be straight in front of you. Arms should be above your head with your chest slightly bent forward… new image on its way.

 

Stage 3 – Flight

 
  • Extend legs
  • Push off with your feet
  • Jump up and forward 
Note: Both feet and hands should be free from the floor.
Note: When the gymnast is comfortable and can do the dive roll then they should work on pulling their heels upwards and getting the body in a more straight shape when in flight.

 

Stage 4 – Roll

 
  • Use your hands and arms to absorb the impact from the flight.
  • Roll on your shoulders, not your head.
  • Keep legs straight as possible as long as possible. 

 

Stage 5 – Roll Up

 
  • Bend legs first when you are about to roll up to the stand tall position.
  • Arms should point straight in front of you and move them upwards as you go into the stand tall position. 
Note: The coach should keep an eye on the gymnast that they don’t use their hands to help them stand up tall. The gymnast should be using the roll momentum to help them stand up.

 

Stage 6 – Finishing

 
  • Stand tall with straight arms above your head.
  • Look straight ahead.

Note: The gymnast finishes in the exactly same position as they started. 

 

Spotting

It is important to remember a couple things when spotting:
  • The coach should only spot, meaning they should not actually do the drill for the gymnast. Let the gymnast do as much as the drill as possible and do not help with more than what is needed.
  • Spotting should be avoided. Only spot when gymnasts are learning new skills or for safety reasons. If a gymnast is having difficulty executing the drill then the coach should consider new drills that help the gymnast improve the area they have difficulties with.
  • Spotting can turn into a bad habit for gymnasts. If gymnasts are being spotted all the time they will be dependent on a spotter and have a very hard time doing the skill when their is not a spotter (this is true for all skills and very common)

Spotting Method 1- Hip Lift

 

The coach can help the gymnast by pulling at the gymnasts’ hip.

There are two places a coach can stand when doing this:

  1. Opposite side of the gymnast – The coach will be pulling on the gymnast and can help the gymnast control the landing.
  2. Same side as the gymnast – The coach will be lifting and pushing the gymnast. This usually is good if the gymnast does not have any takeoff.

Spotting Method 2 – Hand Grab

 

Some gymnasts can have problems rolling out and into the stand-up tall position without having to push off the floor with their hands.

The coach can help the gymnast by standing in front, and waiting for the gymnast to complete their roll and grab their hands as they start to stand up tall. Actually the coach should only present their hands to the gymnast and let the gymnast grab the coaches’ hands. 

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 – No Flight

 

This drill is about having flight in the dive roll, so if the gymnast has no flight then it defeats the purpose of the exercise.

Remember we want the feet to leave the ground before the hands touch on the other side. This can be very hard for a new gymnast to do and might take several sessions before they master it.

The idea of this exercise is to force the gymnast to take flight. To help the gymnast build confidence, the coach can start by laying a simple jump rope on the floor and lift it higher and higher until you find the height were the gymnast starts to have problems.  

 

Mistake 2 – Bent Legs

 

The gymnast should have straight legs at this stage. First when the gymnast is about to roll up to the stand tall position should they bend their legs to stand up.

 

Mistake 3 – Pushing Up after Roll

 

Very common mistake, the gymnast pushes off the ground to roll up.

The gymnast should throw their hands straight forward and raise them over their head as they stand tall. The momentum from the dive roll is more than enough to help the gymnast get into the stand tall 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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