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Junior Activity Week 
 Backward Rolls


The backward roll is similar to the forward roll, but in reverse. The gymnast starts in a standing position and bends to a squat/sitting position with their arms in front. They then lower and lean back slightly until their bottom reaches the floor. They then continue this momentum and roll over their back onto their shoulders. They should then place their hands next to their shoulders and tuck their head into their chin. The hands then push the floor strongly and straighten their arms and continue to rotate their body over their head. The feet are then placed on the floor and the gymnast stands.

 

  
 
 Candle Stick Roll
  
Progression  
Prescription: 
  • Stand tall with feet hip width apart or glued together
  • Feet are pointing almost straight forward, just slightly out
  • Jabs and butt are on
  • Descend by pushing hips back and down
  • Fight to keep the knees out during descend
  • Descend until hip crease falls below knee level
  • Follow with a controlled fall backwards into a candle stick roll
  • Utilize the momentum generated for the roll to drive back off the ground back into a squat
  • Ascend by pushing hips back and then up
  • Fight to keep the knees out during ascend   


 
 
Back Roll
   Prescription: 
  • From a standing poscion, keep your arms up and sit back into a squat and roll onto your back
  • As soon as your butt and back touches the ground, bend your arms and reach behind your ears
  • Your hands should catch ground as you continue to roll back on your shoulders, protecting and taking any pressure off your neck and head
  • To complete the roll, allow the momentum to bring your legs and hips over your head
  • Only when the hips roll past vertical over your body do you press with your arms to finish the rotation to land on your feet again
 
 
Progression  
Watch this Backward Roll progression to see how to use a wedge/cheese mat for assistance, and another cameo of part of the Handstand Push Up!
 
  
Progression  
 Watch this Backward Roll progression to see how to stay tucked and under control through the movement.
 
 
 Progression  
In this progression, Coach Carl revisits the Backward Roll again and adds other variations to challenge your positions, mobility, and strength to work on speed, skill, and skill transfer.
 
  
Back Roll Extension
 Progression  
In this video, Carl takes you to the next step beyond Backward Roll and demonstrates the progression for the Back Extension Roll, using the Back Extension Roll to Push Up position.
 
 
  Progression  
In this video, Carl revisits the Back Extension Roll progression by first breaking down and practicing the Candle Stick Roll and the Backward Roll as components of the full Back Extension Roll.
 
 
   Progression  
 In this video, Carl revisits the Back Extension Roll progression by first breaking down and practicing the Candle Stick Roll and the Backward Roll as components of the full Back Extension Roll.
 
    
 Progression  
 In this video, Carl continues with the Back Extension Roll progression by working on using the hips to direct and drive the kick out to full extension into a Handstand from the Backward Roll.

 
 
 Progression