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Round-Off ( rondat ) / Gymnastics
The round-off is a gymnastic floor skill used to turn
horizontal energy into vertical energy.
It's technically very similar to the cartwheel, only that you land
on both feet
at the same time.
Another important technical difference between round-off and cartwheel
is,
that when you do a cartwheel you spread your legs, while when you do
a round-off,
your legs should be closed before you reach vertical level.
In this lesson I will explain how to execute a round-off and do
a back handspring
afterwards. If you want to do a back flip variation after the round
off,
the end is a bit different. ( you can find detailed information
below )
You should learn the cartwheel and the handstand before you try the
round-off.
Find more gymnastics skills at gymnastics
main.
Technical description: Round-Off ( rondat ) / Gymnastics
- Start like if you were doing a cartwheel.
The first half of round-off and cartwheel are exactly the same.
( until the left hand touches the floor )
Stand upright and push your finger tips up as high as possible.
Then lift the left leg and make a wide step forward.
Keep all limbs fully extended and your trunk in line with your hands.
Reach forward 1 body + arm length before you plant the left hand.
For more info on how to do a cartwheel, please visit
the cartwheel tutorial.
- Plant your left hand 90° to the
round-off direction ( fingers point to the left )
and swing up the
extended right leg. Extend knees and ankles.
The right leg has to stay in one line with the trunk.
The head has to be locked with the arms.
Lean forward like if you were doing a front
handspring and start
turning
your trunk shortly before you plant the left hand
- Then plant the right hand with the fingers pointing
backwards and close your legs.
( knees and elbows fully extended )
The legs should be closed before
you reach vertical level.
- Even though
you placed one hand after the other, you push yourself off the
ground
with both hands at the same time. The push is created by shrugging
the
shoulders up, by pushing down the finger tips and by kicking the feet
backwards.
Don't bend the elbows, keep your abs tight and your knees straight.
Round your body slightly, ( see illustration ) but not too much.
When your hands leave the floor, the turning phase of the round-off
is over.
You should NOT keep turning to the left during the second half
of the round-off.
- While you jump from your hands onto your feet,
make sure you knees and
your elbows maintain extended, round your back slightly and lock
your head
with the arms and the trunk.
- If you want to do
a back handspring after the round-off, land on the
flat foot soles.
If you want to do a back
flip variation, bounce off from the
balls of your feet.
In this lesson will learn how to do a back handspring after
the round-off.
It's important that you land with the hips in a vertical line
with the feet.
( not with the hips in front of the feet - that would be too
flat )
The hands have to maintain locked with head and trunk.
- Sit down
a little like if you were leaning against something.
Beginners usually stop, push the knees forward and do a
static back handspring. ( static back handspring = without
runup )
That's ok if it's one of your first intents, but later you
should lean further back.
The better you become, the less you will bend your knees
at this point.
- Then extend your legs and push your hips up.
Jump back with your hands acting like arrowheads.
Keep your knees straight. Lock your head, the arms and the
trunk.
Hollow the back slightly, but not too much.
For more info check the back handspring tutorial.
Trainer advice: Round-Off ( rondat ) / Gymnastics
- Hands and feet have o be planted in a straight
line. ( draw a straight line on the floor )
- The round-off is easier if you run.
For information on how to do the runup, please visit the cartwheel
tutorial.
If you can do the static Round-Off, ( without running steps )
you can obviously also do the round-off with runup.
- Rond-Off, beginning:
Lean forward pretty straight,
like if you were doing a front handspring.
Start turning the upper body shortly before you plant the left hand.
- Round-Off to Back Handspring:
Beginners usually stop, push the knees forward and do a static back
handspring.
( static back handspring = without momentum )
That's ok if it's one of your first intents, but later you should lean further
back.
The better you become, the less you will bend your knees at this point and
the
further you will jump back.
I recommend you try to combine round-off and BHS on a tumbling track first.
Related instructions: Round-Off ( rondat ) / Gymnastics
Videos: Round-Off ( rondat ) / Gymnastics
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