Rolls
Log Roll
Start in the rocket shape laying down, making sure it is strong and stretched out.
Key Performance Indicators:
Log is stretched as far as possible
Make sure hips and shoulders rotate at the same time at the same speed
Head remains still through the whole movement.
Progression
Having a bean bag or foam piece between knees
Partner log rolls, holding each others hands
Start in the rocket shape laying down, making sure it is strong and stretched out.
Key Performance Indicators:
Log is stretched as far as possible
Make sure hips and shoulders rotate at the same time at the same speed
Head remains still through the whole movement.
Progression
Having a bean bag or foam piece between knees
Partner log rolls, holding each others hands
Forward Roll
Starting with a strong and tight tuck shape is crucial
Key Performance Indicators:
Use hands to absorb most of the weight
Make sure chin is in close to the chest
Make sure the back is kept arched
Top of the head shouldn't come in contact with the ground
Progressions
For beginners rock and roll to stand, in the tuck shape rock back and forwards and attempt to stand up
Forwards roll down an incline (wedge), stand behind the wedge and place hands on top of it. then roll over your hands and down the wedge.
For the more advanced, roll from standing on top of the wedge
Forward roll to feet, on the flat
Starting with a strong and tight tuck shape is crucial
Key Performance Indicators:
Use hands to absorb most of the weight
Make sure chin is in close to the chest
Make sure the back is kept arched
Top of the head shouldn't come in contact with the ground
Progressions
For beginners rock and roll to stand, in the tuck shape rock back and forwards and attempt to stand up
Forwards roll down an incline (wedge), stand behind the wedge and place hands on top of it. then roll over your hands and down the wedge.
For the more advanced, roll from standing on top of the wedge
Forward roll to feet, on the flat
Backwards Roll
As the same with the forward roll, start in a strong, tight tuck shape
Key Performance Indicators:
Start with hands just above the shoulders, next to the ears
Chin must be tucked in to the chest
Hands provide the spring to roll over, also to protect the neck
Progressions
For beginners, rock and rolls, rock and rolls to knees
Shoulder rolls down an incline (wedge), roll over the shoulder rather then over the head and back
Backwards roll down the incline, begin with sitting on top of the incline
For the more advanced, backwards roll to angry cat position
Backwards roll on the flat
Backwards roll to standing
As the same with the forward roll, start in a strong, tight tuck shape
Key Performance Indicators:
Start with hands just above the shoulders, next to the ears
Chin must be tucked in to the chest
Hands provide the spring to roll over, also to protect the neck
Progressions
For beginners, rock and rolls, rock and rolls to knees
Shoulder rolls down an incline (wedge), roll over the shoulder rather then over the head and back
Backwards roll down the incline, begin with sitting on top of the incline
For the more advanced, backwards roll to angry cat position
Backwards roll on the flat
Backwards roll to standing