• Coach Shanna

How to do a Forward Roll (Part 1)


Safety first. One of the most important skills to learn when starting to tumble is a forward roll. Forward rolls provide athletes the skills to safely exit tumbling skills that may not be going well.


Four Drills to help your athlete learn a forward roll

  1. Bear stance

  2. Bear stance, push to tippy toes

  3. Bear stance, vertical hop

  4. Bear stance, elevated feet


Bear Stance. The bear stance position will help with balance, spatial awareness, and becoming comfortable with feeling upside down.


  • Start: Standing with feet together

  • Feet apart, wider than shoulder with

  • Place hands (fingers and palms flat) on ground, shoulder width apart

  • Look straight behind, through opened legs

  • Hold for 5 seconds (increase in 5 second increments)


Bear Stance, push to tippy toes. The bear stance, push to tippy toes drill will help with pushing from flat foot to toes, improved shoulder strength, and how weight shifts during tumbling.


  • Start: Standing with feet together

  • Feet apart, wider than shoulder with

  • Place hands (fingers and palms flat) on ground, shoulder width apart

  • Look for belly button

  • Push to tippy toes

  • Hold for 5 seconds (increase in 5 second increments)


Bear Stance, vertical hop. The bear stance, 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

  • Feet apart, wider than shoulder with

  • Place hands (fingers and palms flat) on ground, shoulder width apart

  • Look for belly button

  • Slightly bend knees

  • Push off tippy toes, straight up

  • Practice sets of 3-5 repeats


Bear Stance, elevated feet. The bear stance, elevated feet drill will help with shoulder strength, the tucked position, and balance. This skill is similar to the bear stance, except the feet are elevated during the hold.

  • Start: Standing with feet together

  • Feet apart, wider than shoulder with

  • Place hands (fingers and palms flat) on ground, shoulder width apart

  • Place one foot on your panel mat, or cushion placed on floor

  • Place second foot on your panel mat, or cushion placed on floor

  • Look for belly button

  • Hold for 5 seconds (increase in 5 second increments)


A Special Thank you to

@maddisynrae

@amoi_minicheerdiva

Without your demonstrations this post would not be possible.


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