Back Roll – Technique Tuesday

Back Roll – Technique Tuesday

The back roll is a very important skill to master. Not only does it help with body awareness but it also plays a fundamental roll when an athlete is learning their back tuck.

Here are some drills to help you master that back roll.


 Drill #1 – Half a back roll

Start standing in front of an incline with your back facing down the wedge. Put your hands by your ears like you are holding something flat on top of your head. Sit down on the block and pull your knees over your head. The goal for this drill is to be able to put your hands flat on the floor with your knees together above your head.

Half Back Roll Drill
Half Back Roll Drill

 Drill #2 – Tripod/teddy bear handstand

Start in tucked position with your hands shoulder width apart. Place your head on the floor in between your hands and take your feet off the ground placing your knees on your elbows. Once this position becomes strong and you can hold it without any issue, practice pushing off your hands and standing up in a hollow body position with your arms by your ears.

Tripod Handstand drill
Tripod Handstand drill

 Drill #3 – Cobra Back Roll

Start standing on the highest part of your incline, with your back facing down the hill. Put your hands behind your head with one hand placed over your other hand so your arms in a “cobra” motion. Squat all the way down roll backwards and drive your knees over your head. Keep your hands in the cobra position the whole time. Once this becomes easy for you try and put your hands flat on the floor.

Cobra Back Roll Drill
Cobra Back Roll Drill

Next time you are in the gym, make sure you take a few minutes and work on these 3 drills. As always, if you want more information on our tumbling classes and privates, CLICK HERE NOW!

 

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