Backward Roll on Wedge

 Level 1, Rolls  Add comments
Nov 252011
 

Backward Roll on Wedge


    

The backwards roll is one of the more difficult skills for a level 1 gymnast. There are lots of mistakes a gymnast can do when executing this skill. Using a wedge makes it easier for the gymnast to get momentum when doing the roll. Use the wedge only if the gymnast can not do the roll on the floor.

Objective

  • Learn basic backward rotation.
  • Learn to shift weight to hands and arms. 

Prerequisite

  • None 

Equipment

 

Wedge 

 

Execution

coming soon…

Stage 1 – Setup

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

 

Stage 2 – Fall Back

 
  • Bend legs and lean backwards (into a sitting position, not too low).
  • Keep looking straight ahead. 

 

Stage 3 – Hand Positions

 
  • Bring your hands close to your ears.
  • Thumbs should be pointing towards your ears.
  • Palms facing the ceiling.
  • As you roll tuck your chin into your chest. 

 

Stage 4 – Roll

 
  • Push your hip up over your head.
  • As soon as possible hands should make contact with the wedge.
  • Hands should still be very close to your head. 
Note: Coaches should keep a good eye on the gymnast that they do not roll on their head. The gymnast should roll up to their shoulders and start pushing off with their hands, so the head does not have contact with the wedge. This is not easy and takes practice. 

 

Stage 5 – Pushing Off

 
  • Push hands into the wedge as soon as your weight has shifted to your hands.
  • Land with both feet at the same time. 

 

Stage 6 – Finishing

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

 

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.

The extra force supplied by the coach when pulling the gymnast can result with the gymnast landing on their knees, we don’t want this to happen. Pull and lift the gymnast slowly so the gymnast has control over the exercise, make sure they land with their feet first.

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 – Landing on the Knees

 

Make sure you correct this mistake as soon as you see it. A new gymnast landing on their knees is a very common mistake that can quickly turn into a bad habit and can take much longer time to correct later on.

The coach can take control of the roll by holding at the gymnasts’ hip and stopping the roll just before the landing. At this point the coach can instruct the gymnasts to put their feet on the ground.

In most cases a simple verbal instruction from the coach should be able to correct this mistake. 

 

Mistake 2 – Head Twists

 

When a gymnast turns their head to the side it is most often because they are not pushing with their hands hard enough.

The coach can help the gymnast by lifting the gymnasts’ hips as they roll.

Make sure the gymnast can push away; you might need to do more strength conditioning. A good exercise to create a better push off for the backward roll is to work on the “Push-Ups” drills. 

 

Mistake 3 – One arm Bends out to the Side

 

Sometimes you will see a gymnast bending one arm outwards. This is usually a sign that the gymnast doesn’t have the strength to push away from the wedge when rolling over.

Make sure to have the “Push-Ups” exercise/drill in your session, this should help the gymnast build strength and avoid having to bend their arms outwards. 

 

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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