The technique of performing a somersault forward and backward. Programmed learning method

The roll is the simplest acrobatic element that is practiced in various industries. The forward somersault is very popular - children learn this exercise at school in order to improve vestibular sensations, learn how to fall correctly and quickly navigate in space. In sports such as acrobatics and parkour, rolling is a necessary technique to avoid injury during unsuccessful tricks or jumps from great heights. Also, somersault can be the initial stage in the study of more complex acrobatic combinations. Despite the simplicity of this exercise, not everyone is able to do a somersault forward. The technique for performing it is quite simple, and therefore you can learn on your own.

Contraindications

The forward roll, which does not take long to learn, must be practiced very carefully. People who have problems with the spine or cervical region (or their injuries) are not recommended to practice this exercise without consulting a doctor. Old injuries can be exacerbated during training, and therefore this situation must be taken extremely seriously.

Also, do not move on to more complex somersaults without fully mastering their classic version.

Roll forward through two hands

After reading some of the caveats, you can move on to the details of how to roll forward. First you need to prepare a special gymnastic mat and place it in the most convenient place. You can, of course, train on the street, for example, on soft grass, having previously cleared it of all kinds of debris, but it is better to train in the safest possible conditions.

Next, we take the starting position in front of the mat. To do this, you need to bring your legs together, bend them at the knees and sit down a little. Then we put our hands in front of us, slightly bending at the elbows. They should be about shoulder width apart.

Then we tilt our head between our hands, the chin should be tightly pressed to the chest: the tighter it rests on the chest, the less risk of injury. It is important to remember that the correct forward somersault is performed without focusing on the neck, otherwise it can be damaged. Therefore, all the weight is transferred to the shoulder blades.

At the next stage, we do it ourselves: you need to lean forward and roll on the floor with your shoulder blades so that your hips pass over your head. Hands should be kept in the original position, and the back should be left bent. Do not be too afraid to transfer the weight of the body, since a weak push will not allow you to complete the element. The main thing is not to fall to the side, but to roll in a straight line, keeping your back in an arched position.

In the process of somersault, it is necessary to straighten the legs and pull the feet. It is necessary to bend your knees only at the very end of the exercise, when lifting to your feet. Some gymnasts like to do somersaults with their legs pressed against their stomachs. If the first option is not too convenient, you can resort to this method.

In the final stage, we rise without the help of hands. To do this, put your feet on the floor and straighten your legs without touching the mat with your hands. When rising to the feet, the arms are raised above the head. Here's how to do a somersault forward - nothing complicated.

Roll through handstand

This version of the somersault is more difficult, and should be performed only after mastering the classic version. This exercise begins with In the starting position, we put the legs shoulder-width apart and straighten the body. Now you need to stand on your hands and stay in this position for about one second. Further, the arms are bent, and the body begins to lean towards the ground. Now we press the chin to the chest and perform a somersault forward. The element ends in a standing position with arms extended above the head.

This is a more difficult forward roll. The execution technique must be at a high level, otherwise there is a high probability of damage. To avoid injury, it is necessary to hone both parts of this coup separately: the handstand and somersault. For greater security, it is desirable to have an insurance partner.

Somersault with push

Another type of acrobatic element under consideration is a forward somersault with a push. The starting position is the same as in the case of the classical method. The main difference is that here we do not roll on our back to the end and stand on our feet, but we push out with the help of our hands and throw our legs forward. The body moves by inertia behind the legs, and we stand on two legs. The final position is a frontal stance with outstretched arms.

Before doing a somersault forward of such a plan, it is important to consider that the main thing here is to push off harder with your hands in the middle of the exercise, otherwise you won’t have enough strength to land evenly, or maybe even lead the body somewhere to the side or forward.

Somersault over the shoulder

To perform this somersault, often practiced in wrestling, the right leg is placed on the knee and the left hand is placed on the mat (ground). Sliding the palm on the mat, the right hand is transferred to the left foot, after which it is necessary to lean forward and place the shoulder between the left hand and the right foot. Turn your head to the left and press your chin to your chest. The push comes from the left foot. After that, we roll on our back from the right shoulder to the left buttock. Next, the left hand is extended and a strong blow on the mat slows down the roll.

Somersault with a dive

This option is professional, and therefore it is not recommended to perform it without proper preparation. For ease of execution, you can imagine that there is a log in front that needs to be jumped over. Next, we push harder with our feet and put our hands forward. As soon as the palms touch the ground, the elbows are bent, the chin is pressed firmly into the chest, and a roll is performed. The forward roll with a jump ends in the same way as the other versions of this exercise - in the front stance with arms extended upwards. The more you practice this method of execution, the longer distances you will be able to tumble. In the future, you can try to jump over real obstacles, for example, the same log. However, it is not recommended to do this at the initial stages, since if the push is not strong enough, you can hit the barrier with your hands or head, causing serious injury to yourself.

1. When performing somersaults with support on both hands, it is necessary to pay attention to the fact that you need to push with both legs at the same time.

2. When performing a roll over the shoulder, it is worth considering the coordination and direction of movement: from the right shoulder to the left buttock or vice versa.

3. As gymnastics teaches, the forward somersault is performed taking into account the qualitative grouping. The chin is important to securely fix on the chest. This position minimizes the risk of injury or an unsuccessful somersault.

4. Many fall to the side at the final stage of the exercise. Here it is necessary to press the heels as tightly as possible to the buttocks, as this will allow the feet to be close enough to the body so as not to fall when lifting.

Conclusion

We told you in detail how to do a forward somersault correctly. There are many types of this exercise and techniques for its implementation, but the ones listed above are the most popular.

Do not be afraid to learn this simplest element, because with the right technique, the roll is quite easy. At the first stages, you can ask someone to insure you: this will relax you psychologically and give you confidence in doing it.

If during the somersault there is any discomfort, as well as pain in the neck or spine, you should consult with your doctor if you can do the forward somersault at all. The execution technique and its correct application will avoid any kind of damage, but no one is immune from accident. Therefore, the ideal training option would still be to work with a qualified trainer.

Of great interest is the method of programmed teaching of schoolchildren. To do this, the teacher preliminarily develops a training program that provides for checking the readiness of students to perform a new exercise: the presence of appropriate physical qualities, motor base, etc., as well as a series of training tasks and determining the order of transition to the next task. One of the forms of programmed learning of motor actions is algorithmic prescriptions, which provide for the division of educational material into parts, or series.

Algorithm training

Algorithmic type prescriptions are similar in structure to a linear training program, but the tasks included in them are of a different nature, and each series of training tasks is aimed at solving certain problems. Only after mastering the first series, students can move on to the second and subsequent ones under the supervision of a teacher or self-control.
The first series of training tasks includes exercises for the development of physical qualities, on which the successful implementation of the studied motor action most of all depends.
The second series includes exercises based on initial and final positions, which are used in the studied motor actions.
The third series provides for the implementation of basic actions that provide the technical basis for the exercise being studied.
The fourth series consists of tasks related to the acquisition of the ability to evaluate one's actions in space, in time and in terms of the degree of manifestation of muscular effort.
The fifth series of training tasks is lead-up exercises or a part of the studied motor action.
Only after that the movements as a whole are studied.
You can give examples of several programs for organizing lessons in the section "Gymnastics with elements of acrobatics" using the method of programmed learning.

Gymnastics tutorials

roll forward

Execution technique. Crouching from the stop, straightening your legs, transfer the weight of the body to your hands, tilt your head forward (frames 1–2); bending your arms, push off with your feet and roll over your head - group (frames 3–4); perform a roll at point-blank crouching - stand up (frames 5–6).

When mastering a somersault forward, the student must know the following rules:

1. When leaning on your hands, you must fully unbend your legs at the knees.
2. Giving your shoulders forward, tilt your head to your chest.
3. Pushing off with your feet, group up, grabbing the middle of your shins with your hands.

Student should be able to:

1. Perform tight grouping.
2. Roll in a tuck.

Roll back

Execution technique. Crouching from the stop - feet shoulder width apart, shoulders slightly forward, group (frame 1); tilt your head forward, pushing off with your hands, quickly roll onto your shoulder blades and, leaning your hands behind your shoulders, roll over your head (frames 2–3); unbending your arms, go to point-blank crouching (frames 4–5).

When mastering a somersault back, the student must know the following rules:

1. In emphasis, crouching, you need to move your shoulders forward.
2. When rolling back, keep a tight group until the neck touches the mat and supports the hands behind the shoulders.
3. Start extending the arms until the legs touch the mat.

Student should be able to:

Quickly roll back in a tuck and rest your hands behind your shoulders.

Rope climbing with legs

Execution technique. Hanging on bent arms (frame 1) bend your legs forward and grab the rope with your legs crossed so that the outer side of the foot of one leg and the inner side of the lower leg of the other (right or left) are pressed tightly against the rope (frame 2). Unbending your legs, pull yourself up even higher and, keeping the grip of the rope with your legs, alternately intercept with your hands higher so as to remain hanging on bent arms (frame 3). Further, when lifting up, all actions are repeated, and when lowering down, they alternate in the reverse order.

When mastering climbing on bent arms, the student must know the following rules:

1. You need to start climbing from the hang on bent arms.
2. Grab the rope with your feet so that the foot and lower leg are firmly pressed against the rope.

Student should be able to:

1. Perform simple hanging and hanging on bent arms for 5-6 seconds. on the gym wall.
2. Raise bent legs in the hang (6-8 times).

Series of learning tasks

Series of learning tasks

Series of learning tasks

Sergei Napreev,
physical education teacher, Krasnoselskaya secondary school, Nizhny Novgorod region

The practical ability to correctly do a somersault over your shoulder will help you master the technique of safe falls, which will come in handy when performing complex sequences in parkour.

A forward roll is a necessary basic element for more twisted acrobatic tricks in parkour, martial arts (sambo, aikido). During training, stretching, flexibility, coordination in space develop perfectly.

In other words, this element of parkour is called "roll" and is used by almost all tracers after landing to reduce the load on the spine and legs or maintain the speed of movement for the next elements. For example - execution over the left shoulder. From the position - kneeling, the left half-bent arm stretches to the right, resting, the head leans there too. Together with the forward tilt, the left half-bent arm from the shoulder to the hand lies completely on the floor, pressing against the body, the left shoulder rests on the mat. The head does not interfere - it is tilted to the right, a push with the right foot - a gentle turn occurs.

The method is less traumatic for the spine, especially on a hard surface.

How to roll back over your shoulder

A simple exercise, from which, in general, it is worth starting to learn to roll back. And effective for fall mitigation. Initially done in the initial prone position. Lie on your back, turn your head in the direction opposite to the shoulder through which the roll is carried out. Half-bent legs rise quickly, pushing off the floor, and the knees easily pass over the shoulder without touching the head. The roll over the shoulder ends with a squat in any version. Now you can move on to a more complicated version from the starting position on your haunches.

Tumbling forward over the head

A forward roll must be performed technically competently:

• To begin with, the exercise should be done only on a soft surface, best of all - on a sports mat. It is desirable that he does not "ride" on the floor, but is fixed. Only having mastered the technique to perfection, you can move on to "hard" conditions.
• Starting position: deep squat. The back is rounded, the chin is necessarily pressed to the chest. Otherwise, it is easy to injure the vertebrae or neck. To control the pressure of the chin, you can take a piece of foam rubber or a soft object and pinch it with your chin. After completing the exercise, the object should remain in place.
• The knees in the squat should be spaced so that the head can easily fit between them - not narrower, not wider. If you squeeze them, the nose will hit them when you roll. You can not: Try to do the exercise, standing in emphasis on your head and throwing your legs. In this case, a strong blow with the whole back is inevitable.
• Emphasis on the palms with the transfer of body weight to them, setting the hands slightly wider than the feet. Group - the head is hidden between the knees, the chin is pressed to the chest.
• The legs are gradually straightened with simultaneous bending of the arms. The head touches the back of the head to the supporting surface (the chin is pressed).
• A sharp push with the legs and then a smooth roll from the back of the head to the shoulder blades.

In the process of carrying out a somersault, the knees are pressed to the body and wrap around the legs lower above the ankles. In this case, the body remains in a rounded position, and the heels touch the buttocks. Pose - "kolobok". The inertia of the push with the legs is enough for the body to roll forward after touching the shoulder blades.

Doing a somersault back is more difficult, since coordination, a sense of balance should be more perfect.

Starting position - deep squat, turning your back to the mat. Strong kick with legs and soft rolling back. In the process of movement, the hands are pulled back, the palms quickly lie near the head as they are laid, intending to make a “bridge”. In order not to extinguish the inertia of the movement, you need to push off with your hands, slightly raising the body and moving it further from this point. This should be done smoothly and quickly at the same time. The main thing is to take a good acceleration and sharply push off with your feet, then at the stage of the middle position it will be much easier to rise on your hands and push off.

If it doesn't work

If the exercise does not work right away, you can try using the birch stand. A kick is made, a roll onto the back, and at the moment the shoulder blades touch the mat, a “kick” is made with the legs up, as when trying to stand on the shoulder blades. And at the same time, by inertia (following the legs), the body rises on the hands, easily completing the element.

The body, after several completed somersaults, will remember how, what and with what force to do, and control will no longer be needed. Having achieved the result, you can begin to learn how to make the element back in series.

Execution technique. Crouching from the stop (with the support of the hands in front of the feet by 30-40 cm), straightening the legs, transfer the body weight to the hands. Bending your arms and tilting your head forward, push off with your feet and, turning over your head, roll onto your neck and shoulder blades. Leaning with shoulder blades on the floor, sharply bend your legs and take the grouping. Finishing the somersault, take the emphasis crouching (Fig. 73).

Sequence of learning.

Grouping from various and. P.

From the stop, crouching forward somersault into a squat in a group.

From the stop, crouching, roll back and roll forward, stop crouching.

5. From the stop, crouching somersault forward at point-blank crouching. Typical mistakes.

Supporting hands close to the feet (results in a back strike).

Lack of leg kick.

Insufficient grouping.

Wrong hand position.

Support with hands from behind when moving to point-blank crouching. Insurance and assistance. IN most of the time this exercise

available for independent execution. Usually only a few students need help. At the same time, the partner, standing on one knee, from the side with one hand helps the performer to tilt the head forward on the chest, and with the other, supporting under the chest or shoulder, provides a soft lowering onto the shoulder blades and increases forward rotation.

Roll to the side

Execution technique. It is carried out from an emphasis on your knees or an emphasis on crouching. The first part of the somersault is the same as the roll to the side from the kneeling position, however, the rotation of the body must be continued in the same direction and, turning over the back, come again to the point-blank kneeling or point-blank crouching.

Sequence of learning.

Grouping from a supine position.

From an emphasis on your knees, roll to the side.

From an emphasis kneeling somersault to the side.

From the stop, crouching somersault to the side at point-blank crouching.

Typical mistakes.

IN at the beginning of the somersault, the hand is not placed on the forearm.

Rough grouping.

Insurance and assistance. Standing behind, help roll over, supporting near the hip joints.

Shoulder stand with legs bent

Execution technique. The stand on the shoulder blades is performed by rolling backwards in a tuck. At the moment of support with the shoulder blades and the back of the head, put your hands under the lower back (thumbs forward), legs bent, shins vertical. This is an introductory exercise for learning to stand on the shoulder blades (Fig. 74).

Sequence of learning.

From the stop, crouching rolls back and forth.

From the stop, sitting behind, rolling back, bending the legs, standing on the shoulder blades, bending the legs.

From the stop, crouching with a roll back stand on the shoulder blades, bending your legs.

Typical mistakes.

The roll is performed with the shoulders and head tilted back.

Hands are placed under the back early, elbows are widely separated.

The body does not take a vertical position.

The shins deviate from the vertical position, socks Not drawn.

Insurance and assistance. Help, standing to the side of the student, supporting with one hand under the back, with the other behind the legs.

From the stand on the shoulder blades, bending the legs with a roll forward, emphasis crouching

Execution technique. Removing your hands from the waist, start rolling forward, at the same time take the grouping. At the end of the roll

Sequence of learning.

From the stop, crouching, roll back and roll forward, sitting in a group.

From an emphasis, crouching, a roll back in a grouping and a roll forward, an emphasis crouching.

From the stop, crouching with a roll back, stand on the shoulder blades, bending your legs (hold), roll forward and sit in a group.

From the stop, crouching with a roll back, a stack on the shoulder blades, bending your legs (hold), rolling forward, crouching the emphasis.

Typical mistakes. Similar to mistakes when performing a stand on the shoulder blades with legs bent and the second half of a somersault forward.

Insurance and assistance. Help standing on the side at the moment of transition to point-blank crouching, pushing under the back or shoulder.

Combination for improvement and control lesson

From the stop, crouching a somersault forward to point-blank crouching - rolling back, standing on the shoulder blades, bending your legs - rolling forward, emphasis crouching - somersault to the sides, point-blank crouching and about. With.

Roll back- this is an acrobatic exercise, we were taught to do it at school. Probably everyone has passed this lesson, and many of you remember these tasks. This trick does not require special training, or any physical data, anyone can do it, even a preschool child.

How to learn to do a somersault back?

All that is required of this exercise is to learn a few positions, which are the basis of a somersault.

1. Squatting position. Squat down with your back to the mat. Stretch your arms in front of you, then place your palms on the floor near your feet.

2. We push off with our hands from the floor as hard as possible, and pump onto our back. During the roll, hands grab the legs (below the knees).

3. As soon as we are on the shoulder blades, hands should be placed behind the head and continue to move back, pushing off the floor with our hands.

4. We land on two legs in the starting position.

If you decide to do acrobatics, you cannot do without this exercise.

VIDEO. How to do a somersault back?