Coaching from the Heart: Forward and Backward Rolls

Level 1 Tumbling

Skill: Forward Roll

Definition: A non-airborne tumbling skill where one rotates forward through an inverted position by lifting the hips over the head and shoulders while curving the spine to create a motion similar to a ball “rolling” across the floor (as defined by USASF Glossary version 2015-2017). Forward rolls are not only used as a tumbling skill, but also used for transitions in choreography, to combine tumbling elements, and as a safety bail when over-rotating on a forward tumbling skill or under-rotating a tumbling skill.

Demo: See a demonstration of this skill here:
https://connectionv2.fierce-brands.com/videos/forward-roll/

Prerequisites:
– Athlete understands how to tuck their chin and can perform a rock and roll motion while doing so.
– Athlete should have knowledge of basic body positions- tuck, pike, straddle.
– Log rolls, egg rolls, rock and robins.

Technique:
– The athlete should start standing tall arms straight up by ears, then bend to squat with knees together and place both hands flat on the floor in front. The athlete should then tuck his/her head to the chest while pushing with the legs while keeping some weight supported on the arms. Athletes should be encouraged to stand up without pushing on the floor with their hands.

– The back of the athlete’s head or even shoulders should make contact with the mat – never the top of the head, as that can hurt the neck!

How to Spot: Kneel to the side of the athlete. With 1 hand, gently push the head down so the chin is close to the chest. With the other hand, gently push the back of the athlete’s legs up and over the shoulders. At this point, it is better to get both hands by the hips because some beginners will roll to the side if they’re afraid of being upside down. Guide the athlete to a standing position, encouraging them to reach forward and up and not use their hands to push off the floor to stand.

Here is a video of a coach spotting a forward roll.

Drills:
Cheer RX- Download the Cheer RX app for iPhone. Select Level 1. Select Forward Rolls. There are 9 drills there for you to view.

Skill: Backward Roll

Definition: A non-airborne tumbling skill where the athlete rotates backward into/or through an inverted position by lifting hips over shoulders while curving the spine (a tucked position) to create a motion similar to a ball “rolling” across the floor (as defined by USASF Glossary version 2015-2017). Backward rolls are not only used as a tumbling skill, but also used for transitions in choreography, to combine tumbling elements, and as a safety bail when over-rotating on a backward tumbling skill.

Demo: See a demonstration of this skill here:

Prerequisites:
– Athlete understands how to tuck their chin and can perform a rock and roll motion while doing so.
– Athlete should have knowledge of basic body positions- tuck, pike, straddle.
– Forward rolls, log rolls, egg rolls, candle stick, rock and robins.

Technique:
– Start by standing with arms straight and by ears. Squat down, keeping shoulders close to knees, hands in “pizza” position, chin tucked to chest. Roll back, keeping shoulders and knees close, and reach back with hands to “squash pizzas.” Push off the floor while kicking feet over to land on the feet and finish in a straight stand.

– The backwards roll is all about pushing with the arms.

– The back of the athlete’s head or even shoulders should make contact with the mat – never the top of the head, as that can hurt the neck!

How to Spot: Stand or kneel to the side of the athlete. Place 1 hand on the back behind the shoulders – this prevents athletes from throwing their shoulders back and down into the floor. It also helps remind them to keep their shoulders close to the knees. Once the athlete’s shoulders touch the mat, grasp the hips and lift up and over the head. It’s important to lift because to prevent injuring the athlete’s neck, in case they don’t push down hard enough with the arms.

Here is a video of a coach spotting a backward roll.

Drills:
Cheer RX- Download the Cheer RX app for iPhone. Select Level 1. Select Backward Rolls. There are 6 drills there for you to view.

Video Drills and Education- 1 videos/resources total

Video #1- This video is by USAG University. It has drills for both Forward and Backward rolls and shows the variations of rolls as well.

Variations
Straddle roll, pike roll, dive roll
Handstand forward roll

Back extension roll

Co-founder Heart of Cheer

Resources

www.fierceconnection.com
www.youtube.com
www.usasf.net
www.google.sites.com