Floor 10 – Roll backward

Roll backward begins from the squat by a backward fall in a tuck body position. This is followed by putting the hands next to the head and actively pressing them into the mat, allowing the roll to be completed into squat support.

Roll backward

View of the practitioner

Roll backward: View of the practitioner

Roll backward is a rotational movement around the transversal axis of the body. In the beginning, the body rotation is initiated by the force of gravity, while in the second part, the force of the upper limbs respectively the ground reaction force causes the completion of the rotation. The closer the body segments are to the chest, the lower the moment of inertia of the body and the greater the angular velocity of the rotation.

Roll backward: Biomechanics
  • Insufficient hand pressure into the floor mat.
  • Elbows touching the floor during the roll.
  • Completing the roll to the kneeling position.
  • Physical preparation 1

    To perform this element safely, the upper limbs' strength is essential. This is achieved, for example, by various types of push-ups. Ideally, push-ups should be performed with the head touching the floor.

    Roll backward: Physical preparation 1.1
    Roll backward: Physical preparation 1.2
  • Physical preparation 2

    Strengthen abdominal muscles can help execute the roll.

    Roll backward: Physical preparation 2.1
    Roll backward: Physical preparation 2.2
  • Drill 1

    Rocking with correct upper limb work.

    Roll backward: Drill 1
  • Drill 2

    The conditions for training can be facilitated by the use of inclined plane, where additional help is necessary or with the split legs.

    Roll backward: Drill 2.1
    Roll backward: Drill 2.2
    Roll backward: Drill 2.3
  • Drill 3

    A easier variation is the roll backwards straddle.

    Roll backward: Drill 3

We can assist the gymnast during the hand support phase by holding his/her hips and lifting up as needed.

Roll backward: Spotting
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