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Forward Pike Roll - Gymnastics
In this lesson you will learn how to do a forward pike roll.
That's a gymnastic front roll, where you roll forward in a piked position
and stand up
on
your fully extended legs. A piked position is like a double leg stretch:
->
Legs fully extended, head close to shins.
After learning the pike roll, you should learn how to go
from a handstand into a pike roll.
For more gymnastics skills go
to gymnastics
main.
Technical description: Forward Pike Roll - Gymnastics
- Extend your arms overhead and look straight forward
like if you were going to
do a handstand. Raise your finger tips as high as you can and fully
extend your knees.
Keep your abs tight - Don't hollow your back.
The shoulders are next to the ears.
The legs are closed.
- Lean forward and move your upper body, your arms
and your head as one unit.
Don't bend your elbows or your shoulders.
At this point you only bend your hips and your knees a little.
Keep your arms and your trunk aligned at least until you reach horizontal
level.
- Then extend your legs and your ankles and plant your hands one body
length
from where you started. Keep your abs tight and extend your elbows.
For a short moment the legs are aligned horizontally.
- Round your back,
contract your abs and bring your legs even closer to your trunk.
The knees and the ankles have to remain fully extended and your
body has
to be flexed at the hips. => PIKE POSITION
Bend your elbows and roll over your back.
Don't forget to bring your chin to your chest and roll.
Don't let yourself fall.
- Keep rolling and extend your arms, so
that your wrists are next to your knees.
This part of the roll is very fast.
- From now on, you need a lot
of abdominal strength to keep your legs close to
your upper body. Roll forward and plant your hands before you heels
touch the floor.
You can do this with the arms fully extended or with bent
arms.
Both variations are ok. However, when you plant your hands, your
wrists should be
next to your knees or even next to your calves.
The extended-arm-variation is harder and looks better.
But I recommend you try this with bent arms first.
- Push your hands down and plant your
feet. ( knees and ankles fully extended )
Don't open up yet. The further you lean forward, the easier it is
to stand up.
- Use the momentum from the roll to stand up and throw
your arms forward to bring
your center of gravity in front of your body. Knees and elbows are
fully extended.
- Stand up and extend your arms overhead.
The beginning and the end position are exactly the same.
Raise your finger tips as high as possible and extend elbows & knees.
Look straight forward.
Align your legs, your upper body and your arms.
Trainer advice: Forward Pike Roll - Gymnastics
- Before you learn the forward pike roll, you should
lean the how to do a normal front roll
and work on your pike sitting on the floor and pushing down your hands.
This way you improve your abdominal strength an get used to the pike
position.
- Try this exercise on mats first.
- It is very important to move your center of gravity forward when
you stand up.
Do this by keeping your head close to the shins and throwing your arms
forward
when you sand up.
- It it's still very hard to stand up, try to roll on 2 judo mats and
plant your feet
beyond the mats. Or roll downhill on grass.
Related instructions: Forward Pike Roll - Gymnastics
Videos: Forward Pike Roll - Gymnastics
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