Backward Roll 101 – How to teach a backward roll

One gymnastic skill that every gymnast will have to learn at one point or another is rolling backwards. Many people would not think that this skill is very important, but believe me, it is! A back somersault is the foundation of many different skills such as: pike back somersault, push up back somersault, back extension rotation, back bend, double backs, etc. Be sure to learn and practice your back roll the correct way. Correct technique in each and every gymnastic skill is very vital because these beginning skills are the foundation for many important and required higher level gymnastics skills. Here are the step by step instructions for doing a correct back flip, hope this helps!

1. Squat down with your legs and feet together.
2. Bend your arms and place your hands next to your ears with your palms facing the ceiling and your fingers facing back.
3. Tuck your chin to your chest
4. Round your back like a cat
5. Lean back and roll.
6. Once your hands touch the floor, straighten your arms and push yourself off the floor.
7. Land in a standing pike or crouch (don’t drop to your knees)

Many times, gymnastics coaches use an incline gymnastics mat or wedge mat as an aid when teaching rolls. It gives gymnasts a little more momentum.

When you see a gymnast in this gymnastic skill, you should lift her hips so that they don’t hurt their neck.

Before you introduce the back twist to your gymnast, you should try to start with a gymnastics exercise. For this exercise, she should start as usual, but once she rolls, she should flatten her hands into the floor, then roll forward again. This is like a candlestick but with bent knees and arms. Each time her gymnast tries this exercise, she encourages them to push their hands higher and higher.

Bugs on a backwards roll

The most common mistakes gymnasts make are arching and throwing the head and shoulders back. When doing a back roll, you want to round your back like a kitten.

The second most common mistake I see gymnasts make is not pushing their hands. If they don’t push off with their hands, they usually injure their neck and never recover. They usually recede and fall to one side.

This really helps you and your beginning gymnast!

Remember, exercises can be a great help in learning new skills!