Val Sellers
Senior Gymnastics Lecturer

In this issue: Key Skill: Foward Roll - Tuck Shape

Dear Gymnastics Enthusiasts,

The intention of my newsletter will not be to gossip about the world of gymnastics but rather to help children, teachers and coaches to teach and coach skills in a safe and enjoyable manner.

Having said the above, in October last year Adrian Stoica was elected President of the International Gymnastics Federation (F.I.G.) Men’s Technical Committee (M.T.C.) for his second four year term of office.

His interview in International Gymnast of January 2005 clearly says that he intends to keep “the magic 10”. This I feel is an inhibiting step. Gymnasts will do the minimum required to gain “the magic 10”. I believe an additive code, supported by Hardy Fink, would free the limits of gymnasts, just as it does for trampolinists. Evaluation would become easier and the skill level presented by gymnasts would go even higher. One can only hope!!

This letter however will be concerned with the learning, teaching and coaching of a Key Skill, namely a forward roll in a tuck shape.

It is named as a Key Skill because as the term Key implies this skill opens the doors to do many other exciting gymnastic skills in the future, once this particular skill has been mastered.

All exercises in this newsletter are taken from the Sportplan Online Library, to see an interactive version of the material below goto www.coachinggymnastics.com

Key Skill: Foward Roll - Tuck Shape

Pre-requistes Of This Skill

A. To be able to “rock” in a tuck shape and get hips high over the shoulders.   B. To be able to exit the “rocking” action to feet.
  • Along a box top
  • Down a low incline
  • Along a floormat
    		•

    C. To be able to enter the “rolling” action.
  • Down from a box top
  • Down a high incline
  • Down a low incline
  • Along a floormat
    		•   
    D. To be able to catch ones weight on hands i.e to “bunny hop”

    Gymnasts are then able to learn exit to feet.
  • Down from a box top
  • Down a low incline
    		•   
    Before trying to put the skill together down a higher incline.
  • Down a low incline
  • Along a floormat

    • Forward Roll – Tuck Shape

    Appartus: Down inclines high – low
    Along floormats

    How to Perform the Skill.

    From the low squat crouch starting position, stretch arms out in front of the body, shoulder height and with fingers pointing forwards.
    Reach straight arms forward along the mat (or apparatus surface) as the legs drive the body forwards.
    Watch hands contact the mat, shoulder width apart, and catch the body weight on the hands.
    Move the shoulders forward in front of the wrists and drop the head - chin on chest- to look through the “arms window” and see the legs straight.
    Lower the upper back onto the mat (or apparatus surface) to roll down the rounded back.
    Eyes still watch knees.
    Pull heels to bum, push chest to knees, late to tuck roll – push arms forward and up to lift the hips over the heel (Centre of gravity over the base).
    Exit to squat position.


    The Conditioning Requirements of the Skill.

    Dish Rocking
    Description
  • Long lie, raise arms and legs to form dish shape.
  • Rock twice and return to long lie.

    Coaching Points
  • Maintain good body tension.
  • Keep arms and legs straight and raise off the mat.
  • Raise hips keeping the legs straight and rock forwards.
  • Rock twice keeping all movements smooth.
    • progressions to all skills available @ CoachingGymnastics.com
    A. Strong abdominal (tummy) muscles.
  • Try dish rocking
  • Tuck rocking

    B. Wrist strength and flexibility
  • Pressing on “out turned hands”
  • Pressing on hands with fingers forwards
  • Walking “Toes towards hands”
  • Grip the floor by pressing on heels of hands and fingers ends

    C. Shoulder girdle strength.
  • Bunny Hops
  • Press Ups

    D. Shoulder mobility
  • Sliding body from fixed hands fingers point backwards
  • Pressing down on to the shoulder girdle

    Supporting the Skill
     The aim of the spotter is to keep the centre of gravity of the gymnast high and to make sure that the hips pass high over the shoulders. Also to make sure that the shoulders contact the mat first and not the top of the gymnasts head.

    Support stands face onto the side of the gymnast. The gymnast lifts their hips – support lift under tummy with their inside hand- (palms upward)
    Outside hand of support “pushes the head under” as gymnast looks through the “arms window” to see legs straight.
    The lifting with the inside hand and turning with the outside hand helps to create the “turning couple” mechanics required in the execution of the this skill.

    Lifting forces/
    Turning Force:
  • Palms up or arm across tummy
  • Palms down to push hard under
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    The insides hand follows the gymnast around the forward rolling action.

    I hope that you will all be safe but excited about the prospect of being able to forward roll well.

    Best wishes,


    Val Sellers
    Senior Gymnastics Lecturer

    CoachingGymnastics.com is part of the Sportplan Network of Coaching based Websites. If you have any questions or would like further information please contact Sportplan. Tel: +44 (0) 870 907 7808, email: info@sportplan.net or info@coachinggymnastics.com