Back roll
DRILL 1
THE ROUNDED BACK
This drill teaches the gymnast what it means to have a round back and an engaged core.
FOCUS POINTS
A
The gymnast should press their lower back down against the floor when the shoulders leave it.
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B
Chin should be tucked away and the arms straight while covering the ears.
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DRILL 2
THE ROCKING BACK ROLL
This drill emphasises the body alignment and hand placement for the Back Roll.
FOCUS POINTS
A1
The gymnast core has to be engaged to pull the knees up.
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A2
The hands should be tucked away under the shoulders with palms flat on the ground. The fingers have to point in towards the shoulders and not outwards.
DRILL 3
BACK ROLL BETWEEN RUNNING BLOCKS
The drill makes it easier to perform the Back Roll correctly, because there is room for the head.
FOCUS POINTS
A
The gymnast's core has to be engaged.​
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B
For great execution make sure the gymnast points it toes, keeps the chin in and arms straight.
EQUIPMENT
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2 x Running blocks
NOTES
Make sure to get the right distance between the running blocks, so their shoulders stay on the running block.
DRILL 4
BACK ROLL DOWN INCLINE BLOCK
The drill helps the gymnast with speed, while the height difference makes it easier to finish the roll.
FOCUS POINTS
A1
The chin should be tucked in from start to finish, making sure the gymnast’s head is centred.
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A2
Remember the hand placement and to pull the knees in towards the forehead.
EQUIPMENT
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1 x Incline block