A short run-up is followed by a take-off with legs together and flight phase with body rotation. It is important to actively pull the heels back. The flight phase is completed with the hands on the mat and transition to the forward roll.

• Technique variants

  Advanced technique using foam pit and mat.

View of the practitioner

After gaining initial speed, the gymnast takes off while giving body a rotation by moving the centre of gravity in front of the point of contect with the ground. The reaction force is thus directed behind the centre of gravity and acts eccentrically. During the flight phase, the angular velocity of the body rotation is lower because the body weight is further from the axis of rotation. After the hands reach the mat, the body moves into the tuck shape, which decreases the body's moment of inertia. As a result, the angular velocity of rotation will increase. This helps to complete the element to the standing position.

• Insufficient heel drive during the flight phase resulting in insufficient body rotation.
• Extended or pronounced pike position during flight.

• Physical preparation 1

  As a functional preparation, we use repeated jumps, which can also be performed over low obstacles, benches, etc.

• Drill 1

  For further practice of the jump-off and the initial phase of the flight, we can use a stack of mats.

• Drill 2

  The final phase of the roll can be practiced in pairs.

• Drill 3

  The final phase of the roll is practiced from an elevated surface.

• Drill 4

  Then we practice the final phase of flight and landing in the form of a roll after a small jump. Gradually, we place the hands further on the mat leading the rebound from the short run-up.

• Drill 5

  The preparatory exercises are followed by the execution of the whole dive roll with assistance, then without it.

Spotting is done with one hand on the chest and the other on the thighs, controlling the rotation of the body during the roll.