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Handstand - Front Roll - Extended Legs
In this lesson you will learn
how to go from a handstand to a front roll with stiff legs and
stand
up without bending the knees.
Before you try this, you should learn the front-roll and
the handstand.
The back roll to handstandis the same thing the other way around.
Find more gymnastics exercises at gymnastics main.
Technical description: Handstand - Front Roll - Extended Legs
- Execute a handstand like explained in the handstand tutorial.
Summary:
Keep all limbs totally extended and form a perfect vertical line.
The point where your hands touch the floor should be more than one body length away from your feet.
For more info please visit the handstand tutorial.
- Start tipping over slowly and keep all limbs totally extended.
Many beginners make the mistake to bend elbows and shoulders at this point.
The entire body has to stay in a perfect straight line until you reach 45 degrees.
( straight line from the wrists to the tips of your toes )
- Keep falling and when you reach 45 degrees, bend hips and shoulders a bit, so that you are in a bow shape.
Bend your head down so that your chin is close to your chest and the back head is protected.
The elbows and the knees have to stay totally straight.
The legs stay pretty vertical as you fall towards the floor and the head is bent.
This avoids that heels and back hit the floor too hard.
Contract your abs slightly and round your back a bit.
The upper back touches the floor first. ( try this on mats first )
- Roll from your upper back onto your lower back and contract your abs,
so that the angle between trunk and legs becomes smaller while you roll forward.
Put your hands onto the floor next to your calves and look straight forward.
The knees and the elbows must not be bent at all as you roll.
- Use the momentum to stand up on your extended legs and lift the arms forward up.
The arm movement moves the center of gravity further forward and therefore makes it easier to stand up.
Look straight forward and also lean forward wth your upper body.
- Stand up and lift your arms so that you stand upright like if you were preparing for a handstand.
( see
handstand lesson )
Trainer advice: Handstand - Front Roll - Extended Legs
- Try this on mats first.
- When you roll from your upper back onto your lower back, keep your feet as close as possible to your head.
- The handstand to front roll with extended legs and the back roll to handstand will straighten
and speed up your back handsprings.
Related instructions: Handstand - Front Roll - Extended Legs
Videos: Handstand - Front Roll - Extended Legs
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