Whether you’re a beginner just starting your gymnastics journey or an experienced gymnast looking to refine your skills, the backward roll is a fundamental move that lays the groundwork for many advanced techniques. Not only is it a great exercise for improving flexibility and core strength, but it’s also a key building block for more complex gymnastics maneuvers. In this blog post, we’ll break down the backward roll into manageable steps and provide tips to help you execute this move smoothly and safely.
If you haven’t checked out our forward roll post/video, make sure you check that out first!
What is a Backward Roll?
A backward roll, or backward somersault, is a gymnastics move where you roll backward on the floor from a crouched or standing position. It involves tucking your body tightly and using your core muscles to roll over your shoulders and return to a standing or seated position.
How to Do a Backward Roll
Step 1: Stand straight with your arms by your ears
Step 2: Squat down so you can roll on your bottom first **make sure you have a rounded back**
Step 3: Here is where you will simultaneously push away from the floor with the ball of your feet, tuck your chin and start to bend your arms
Step 4: Continue to roll back with your elbows bent and palms of your hands flat on the floor
Step 5: Point your feet behind you towards the floor, not the ceiling, and push away from the floor and off of your neck
Step 6: Land on your feet and stand up to finish.
Why a Backward Roll is a Perfect Starter Skill
Even though it’s a simple skill, it does require coordination, balance, and technique. After you’ve mastered it, you will be able to move on to harder skills.
Drills for a Backward Roll
We recommend using a mat for safety.
Back Roll Down Wedge Mat: You’re going to start facing away from the top of a wedge/incline mat. Then you’re going to complete a backward roll down the wedge mat. This will help learn the muscle memory needed for the skill, with the assist of gravity going downhill. Make sure you really pay attention to your hand placement.
Backward Roll Off of Panel Mat or Block: Make sure your shoulders are at the edge of the mat and then complete the roll.
Continuous Backward Rolls: You’re going to connect backward rolls together without standing up in between them.
Tips for Success
- Focus on Technique: Proper technique is crucial for a safe and effective backward roll. Pay attention to your body position and alignment throughout the roll.
- Use a Spotter: If you’re new to the backward roll, practicing with a coach or spotter can provide additional support and feedback.
- Stay Relaxed: Tension in your body can hinder the smoothness of the roll. Try to stay relaxed and fluid in your movements.
- Practice Regularly: Consistent practice will help you build muscle memory and improve your backward roll over time.
Common Mistakes to Avoid
- Tucking the Head Too Early: Avoid tucking your chin too early in the roll, as this can cause you to land on your head or neck.
- Not Using Enough Momentum: Ensure you generate enough momentum with your legs to complete the roll smoothly.
- Landing with Straight Legs: Landing with straight legs can increase the risk of injury. Always bend your knees upon landing.
Below see some of the tools and gymnastics equipment mentioned above to help you learn how to do a backward roll.
Tools for Learning a Backward Roll |
Description |
Price |
| Panel Mat | A panel mat is helpful to do some of the drills to assist with a backward roll. It can also be used for added support and cushion while you are learning the skill. | $333.44 |
| Wedge Mat | A great way to learn a backward roll is by doing one down a wedge mat as well as doing the drills discussed above from a raised position. | $217.07 |
| Booster Block | A booster block is a great tool to help with learning how to do a backward roll. It provides a raised, flat surface that you can do backward rolls off of. | $269.00 |
The backward roll is a fantastic move for building foundational gymnastics skills and improving overall body coordination. By following these step-by-step instructions and practicing regularly, you’ll be rolling backward with ease in no time. Remember, patience and persistence are key, so keep working at it, and don’t hesitate to seek guidance from experienced coaches if needed. Happy rolling!
View Comments (2)
thanks!
I think this excerpt does a great job of introducing the backward roll as both a beginner-friendly skill and an essential foundation for more advanced gymnastics. I like how it highlights the benefits like flexibility and core strength, which makes the move feel worthwhile to learn. From my perspective, I would have liked to see a brief mention of common mistakes or safety precautions right in the introduction to better prepare readers.