Roll forward is one of the basic acrobatic elements. When performed correctly, the take-off is completed through the stretched lower limbs, the weight is transferred to the arms, the head is flexed to the chest and does not touch the mat. Subsequent body tuck and placing the feet close to the buttocks allows its correct completion.

View of the practitioner

It is a rotational movement around the transversal axis of the body, which moves in contact with the mat. At the beginning, the gymnast gains rotational kinetic energy by extending the lower limbs. In the second part, the gymnast changes the moment of body inertia by bending the lower limbs. Pulling the legs closer to the axis of rotation increases angular velocity and leads to successful completion of the roll.

• Begining of the roll forward with head support.
• Putting hands behind the body at the end of the roll.

• Physical preparation 1

  To keep the body bent in the final phase of the roll, the strength of the abdominal muscles is essential, which makes the whole practice easier.

• Physical preparation 2

  For a successful transition to the squat, the well-stretched calf muscles are important. This can be checked by a control exercise.

• Drill 1

  The basic prerequisite is rocking forward and backward on the back.

• Drill 2

  Then, we perform rocking with a transition to the squat. To make this phase easier, we can decrease the landing surface.

• Drill 3

  This is followed by rolling on the back on a flat surface.

• Drill 4

  We start practicing the whole element on an inclined plane from a slightly straddle standing position.

• Drill 5

  Then, we practice the whole element on an inclined plane from the squat.

• Drill 6

  Then practice the element on a flat surface, first from a slightly straddle standing position.

One hand holds the head to prevent it from tilting, the second assists to speed up the rotation.