How to do a Forward Roll (Part 2)
Safety first. In Part 1, we focused on understanding having our head downward, and weight transition. In Part 2, we will focus on pushing off of the ground.
Four Drills to help your athlete learn the push off for a forward roll
Bear Hop, Side to Side
Bear Stance, Elevated Push Up
Bear Walk. The bear walk drill helps with the development of back, shoulder, wrist flexibility, body coordination and body control.
Start in bear stance
Move left hand forward
Move right foot forward
Move right hand forward
Move left foot forward
Legs should be kept straight
Keep body in triangle shape
Push off of tippy toe
Bear Hop, side to side. The bear hop hip flexor range, core strength, and coordination.
Start in bear stance
Move left hand forward, lift right foot
Hop to right foot, move right hand forward
Hop to left foot, move left hand forward
Donkey Kick. The donkey kick gymnastics drill aids in learning to push off toes to an inverted push, balance wait, , vertical hop drill will help with pushing off toes, improve shoulder strength, and how weight shifts during tumbling. It will also help athlete practice holding tucked position
Start: Standing with feet together
Place hands (fingers and palms flat) on ground, shoulder width apart, slightly in front of shelf
Lean forward, put weight in hands
Pushing off kick both feet up
Note: Start with low kick
Bear Stance, elevated feet, push up. The bear stance, elevated feet push up drill will help with shoulder strength, the tucked position, and coordination. Should be able to do a normal push up, and bear stance push ups on flat surface before elevating feet. Elevating feet will increase the amount of weight in back, shoulders, arms and wrist.
Start in Bear Stance, elevated feet
Bend arms lowing head toward the mat
Straight arms back out to move head away from mat
A Special Thank you to
@maddisynrae and Mom for their support in demonstrating each drill.
Without the demonstrations this post would not be possible.
Learn more tumbling skills virtually at
Youtube: Spirit Technique Youtube Channel
Learn more gymnastics in Cordova, TN
For more information contact us at