The front roll is one of the basic gymnastics moves that looks like a beautiful somersault. To perform the movement correctly, you must be able to move from the starting position to the loop and back again with your feet in one motion. It takes practice to do the front roll without using the hands that support you as you stand. See Step 1 to learn how to do the front roll correctly.
Step
Part 1 of 2: Performing the Front Roll for Beginners
Step 1. First of all, do body stretches
Start by stretching your back, wrists, and legs to avoid injury when trying this move.
Step 2. Stand on a pedestal in a large room
The front roll can be performed either indoors on a plinth or in an open space on the grass. Look for a flat room where you will have plenty of space. You can also do a forward roll on an inclined plane and take advantage of gravity to help you roll.
Step 3. Get into the starting position
Squat both legs at the same time. Place your feet together and bend your knees so that you are squatting. Place your hands on the floor in front of you with your elbows bent. The distance between your hands should be the same as your shoulders. This is the starting position for the front roll for beginners.
Or, you can start in an upright position with your arms extended straight above your head. Lean forward and bend your knees into a squat position to start rolling over
Step 4. Position your head between your arms
Make sure to tuck your chin. When you roll, don't put the weight on your neck - you should roll straight into your upper back. Tucking your chin in can help ensure that you don't place too much pressure on your neck.
Step 5. Roll forward
Push all the way up to your upper back, so that your body rolls forward and your hips will be pushed over your head. Follow the curvature of the spine as you roll over. Keep your back arched and keep your hands in their original position.
- Don't roll from side to side - roll forward based on your spine. Otherwise, you will fall from side to side.
- Be sure to tuck your chin in and arch your back. If you go straight, your roll won't get the right momentum.
Step 6. Straighten your feet and toes
During rolling, keep your feet and toes straight. Bend your legs only at the end of the roll, when it's time to stand up. This is the standard forward roll position for beginners.
However, some gymnasts choose to tuck both feet when rolling. If it helps you gain momentum to tuck your feet in, you can practice that way too
Step 7. Stand without using your hands for support
At the end of the roll, keep your feet flat on the floor and move to a standing position without placing your hands on the floor. Straighten your legs, then finish in an upright position, with your hands above your head.
Part 2 of 2: Performing Advanced Variations
Step 1. Perform Front Roll with Handstand
This advanced variation starts with the basic handstand movement. Start by stretching your legs and straightening your torso. Move to a handstand position and pause. While you usually stomp your feet into a handstand position, this time, bend your arms and lower yourself toward the floor, then tuck your head in and roll forward. Finish with your arms stretched out between your heads.
- Before you start the front roll with the handstand, make sure that you have mastered both the handstand and front roll skills separately.
- You can do this under the supervision of a guide, to ensure that you don't get hurt while doing the front roll.
Step 2. Perform a front roll with a Kip-Up
This movement begins with the same movement of the usual front roll. It's not like completing the roll and standing up, but instead kicking your legs outward and extending your body out of the roll, so you can jump with both feet in a standing position. The final movement of the forward roll with the kip-up is similar to the landing of the back handspring.
- Use both hands to push yourself off the floor so you can jump onto the runway.
- When your feet are firmly on the floor, lift your torso and straighten, then finish by stretching your arms between your heads.
Step 3. Perform a front roll with a dive
This impressive advanced variation requires a dive into the roll rather than starting with a fixed starting position. Start by doing a short head-down dive, even if you have a short dive, and support yourself with both hands as you roll over. As you get used to the dive, you'll be able to make bigger dives.
Tips
- Tuck your head into your chest. This will help you to get a good 'roll' position.
- Learn how to get the front roll right when you're first starting out, because if you get it wrong, it's much harder to fix something once it becomes a habit.
- Once you learn how to roll forward, you will be able to do many tricks more easily.
- Once you land on the back of your shoulders, (Step 5) reach for your knees. This provides momentum making it very easy to land back and stand on your feet.
- If you get someone experienced to help, use a wedge mat before you do it on the floor
- Once you learn to roll forward, you can learn to roll backwards.
Warning
- Try to land on the very top of your shoulders, not on your neck or head. Doing so can cause injury to the joint between the head and neck.
- Avoid doing front rolls on a hard surface. The act of rolling can damage your spine. Always use a grass mat or surface.
- Try not to do a front roll on the top of your head, do it on the back. If you do it at the top, you can get brain damage.
- Keep your head tucked close to your knees.
- If this hurts your head, we advise against it and consult a doctor.
