Backward Roll 101 – How to teach a backward roll
One gymnastic skill that every gymnast will have to learn at one point or another is back rolling. Many people would not think that this skill is very important, but believe me, it is! A backflip is the basis for many different skills such as: pike backflip, pushup backflip, back extension rotation, backbend, double backs, etc. Make sure you learn and practice your back flip the right way. Correct technique in each and every gymnastic skill is very vital because these beginning skills are the foundation for many important and required higher level gymnastics skills. Here are the step-by-step instructions for doing a correct backflip, hope this helps!
- Squat down with your legs and feet together.
- Bend your arms and place your hands next to your ears with your palms facing the ceiling and your fingers back.
- Put your chin to your chest
- Round your back like a cat
- Lean back and roll.
- Once your hands touch the ground, straighten your arms and push off the ground.
- Land in a pike or squat (don’t drop to your knees)
Many times, gymnastics coaches use an incline gymnastics mat or wedge mat as an aid in teaching rolls. It gives the gymnasts a little more momentum.
When you see a gymnast in this gymnastic skill, you should raise their hips so they don’t hurt their neck.
Before you introduce the backflip to your gymnast, you should try to start with a gymnastics exercise. For this exercise, she should start as usual, but once she rolls, she should flatten her hands on the floor and then roll forward again. This is like a candlestick but with the knees and arms bent. Every time her gymnast tries this exercise, she encourages them to push their hands further and further.
Bugs on a backwards roll
The most common mistakes gymnasts make are arching and throwing their head and shoulders back. When doing a backflip, you should round your back like a kitten.
The second most common mistake I see gymnasts make is not pushing off their hands. If they don’t push themselves with their hands, they usually hurt their necks and never recover. They usually recede and fall to the side.
This really helps you and your beginning gymnast!
Remember, exercises can be a great help in learning new skills!
