In this lesson, you will learn how to perform a front roll in gymnastics. The front roll is one of the most basic techniques in artistic gymnastics. However, mastering this skill perfectly is not as easy as it looks. The front roll is an essential skill for many subsequent techniques, such as the tucked front flip or the gymnastic front handspring. Find more gymnastics lessons at Gymnastics Main.
Execution
- Starting Position
Stand upright with your legs together and knees extended. Extend your elbows and place your hands over your head. Your trunk, arms, and head should move as one unit until your hands touch the floor. Your feet and hands need to be as far apart as possible. Feet, hips, and hands should form a vertical line. - Initiate the Roll
Move your arms forward and down without bending your knees too much. Your trunk and head should move together. Keep your trunk and legs aligned as much as possible. To do this properly, reach for the floor as far from where you are standing as possible. The further you reach, the better. But don’t jump—jumped front rolls are called dive rolls. - Hand Placement
Place your hands on the floor with your fingers pointing straight ahead and slightly inward. Your trunk, shoulders, elbows, and hands should remain aligned. - Hips and Legs Movement
The hips should move forward first, followed by your extended legs in a horizontal line. Don’t whip your legs over. Tuck your chin to your chest to protect your neck and bend your elbows slowly, allowing your back to move toward the floor gently. - Rolling
Roll over your back and grasp your shins or knees. Alternatively, you can extend your arms horizontally, with your palms facing the floor. - Finishing the Roll
When your feet touch the floor again, extend your arms and lift them to a vertical position (overhead). The slower you roll, the closer you should pull your feet to your bottom.
Advice
- If you're having trouble with the gymnastic front roll, start by practicing egg rolls. Sit down, grab your knees, then lean forward and place your hands on the floor. Roll forward and grab your knees in the middle of the motion. After your heels touch the floor, don’t stand up or lift your arms—simply place your hands down again and do another roll. Try doing 3 to 5 egg rolls in a row.
- Additional exercise: Try doing egg rolls as fast as you can.
- Start practicing your first front rolls on mats.
- Ensure your hands touch the ground before your neck does.
- Try the front roll in slow motion to develop better control.
- Learn how to transition from a gymnastic handstand into a front roll.
- Once you’ve mastered the front roll, you can try the dive roll.
Suggestions
- How to do a Gymnastic Dive Roll
- Handstand to Front Roll with Straight Legs
- How to do a Gymnastic Back Roll
- How to do a Tucked Front Flip in Gymnastics
