Handstand Forward Roll Pike Up To Handstand: This will create a very large radius circle with your body and as long as proper positions are maintained will allow for a very smooth powerful roll. As the handstand falls forward tuck your head in, extend through your shoulders and hollow your body. All that is required is a tight hollow body. It is quite straight forward to roll out of a handstand without bending your arms at all. Handstand Straight Arm Forward Roll: View a videoĪ straight arm handstand forward roll is the ultimate expression that tucking into a ball is not necessary for a roll. If the handstand is not falling forward, just come back to a stand and kick back into the handstand. It is very common to try to roll out as your feet come back (towards a stand) which results with landing on your back in a pike with no forward momentum.
Ensure that your handstand is falling forward a bit before trying to roll. Your body should stay extended throughout the roll just rounding enough to create curvature for the roll. A tight tuck is not necessary for the roll, in fact in a fast, or powerful roll a tighter tuck will make the roll less controlled, and rougher. Maintaining pressure and keeping an extended rounded body will allow for a controlled smooth roll. As the handstand falls forward bend your arms round your upper back and roll out. Handstand Bent Arm Forward Roll: View a video As with the other rolls extension and maintaining pressure throughout will maintain momentum and keep the roll smooth and controlled. This helps to build a bridge between a forward roll, and a handstand forward roll. This will result in a bent arm rounded body handstand as the roll initiates.
The extended body position should be maintained as long as possible, only tucking your legs just before your feet hit the ground to stand up.Įxtended Forward Roll With Nominal Hand Support: View a videoįor this roll you will put even more pressure on your hands as your feet leave the ground. Finishing will be as per the tucked forward roll, but allows for less of a tuck. This will allow for a more extended roll that carries more momentum. The moment your feet leave the ground you should extend your feet towards the ceiling to arrive at an extended hollow position with pressure on your hands. The difference exhibits when your feet leave the ground. Your arms should just reach forward at the end of the roll.Īn extended forward roll is initiated exactly like a tucked forward roll. As you roll forward try to maintain momentum to roll up onto your feet and standup without pushing off the floor with your hands. Maintain a rounded back by contracting your abs and keep looking at your knees. While maintaining pressure on your hands tuck head and place the back of your head between your hands while pushing with your legs to roll over. Place your hands flat on the floor with spread hands. Start position: Knees together squat on the balls of your feet. It will immediately mitigate several very common technique problems. Do this drill before doing forward rolls.
CANDLESTICK TUCK JUMPS FULL
Repeat this drill with extending to a full candlestick before rolling up to a stand. Just performing the forward roll improves kinesthetic awareness, and engages a large number of muscle groups.Ĭandlestick roll to stand: Start in a stand, squat down roll into a tucked candlestick position, roll back up to standing without using your hands. In a forward fall rolling out will greatly reduce impact and allow for a continuation of movement getting you to your feet with little or no interruption. Practicing and getting completely comfortable with a forward roll will change this reaction. In a forward fall most people will sprawl. The forward roll has a tremendous number of applications outside of the gym.
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