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Rolls to Round offs - Gymnastics Queensland


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									                              Gymnastics Queensland Congress 2011
                        Teaching basic tumbling – Rolls to Round-offs
            Trevor Dowdell (dowdell@myoffice.net.au – www.GymnasticsExcellence.com)

Key Unifying principles for all tumbling:
1. ALL body parts must travel in the SAME direction as the tumbling skill
2. FASTEST, STRONGEST vertical impulses (jumps, pushes)
3. A tall, tight body with the fewest SEGMENTS
4. A RISING body entry into tumbling take-off (“staircase effect” = summate forces)
5. Overall - a tall, tight Body should SKIM and BOUNCE across the tumbling surface

Key Training Ideas:
1. “Master the complex in the simple, so that later it will be simple to do the complex”
2. Conditioning Range Of Movement (ROM) for tumbling is VITAL – flexible shoulders and upper back
   for handstand / Limbers. Flexible hip flexion & extension for leg impulse
3. A strong mid body (core strength) is essential for impulse transfer.
4. Coaches be READY and ABLE to “spot” the gymnast
5. Correct form (line and tightness) is essential to produce the range, speed and power of limbs.

SKILL group     KEY POINTS                           PROGRESSION
Rolls            Chin on chest                      1. Static shapes: pike sit, tuck sit, dish <> stretch
Forward          Rounded back throughout               (tummy & back), “candle”
                 Push through straight knees        2. “rocker” to squat stand and from candle
                 Grab knee in tuck position         3. Tuck forward roll series
                 Lead with feet from handstand      4. Pike & straddle pike “rocker” from candle
                  to pike roll                       5. Straddle pike roll series
                 See hands in Dive –roll flight.    6. Dive rolls
Handstand        Lead with feet> handstand rolls     Pike handstand and roll forward
& roll           Closure to handstand – place a      Wall climb> handstand chest-in and roll forward
                  rounded chest on a bent base        “lame monkey” closure drill – both legs
                  leg and reach out to handstand      Step to handstand and (pike) roll forward
Bridges &        Learn bridge kick-over on both      Basic bridge & bridge knee push
handstands        legs                                Bridge on one leg – legs in split
                                                      Bridge kick over through handstand (both legs)
Rolls          Hands are the pivot point with        “rocker” with bent arm support
Backward          the mat NOT the head-neck           Tuck back roll – slightly downhill
               Push hips back into all back          Tuck back roll series
                  rolls                               Back roll to front support> then pike stand
                                                      Back roll handstand entry & timer
                                                      Back roll handstand - slightly downhill
Cartwheels     Learn a fully side-on cartwheel       Side CW (both legs) across box end
                  that > travels foot-hand-hand-      Side CW (“travelling wheel”)
                  foot                                Handstand entry to side CW
               then learn handstand entry CW         CW>CW>CW series
Snap-ups       “leg snap” will transfer to upper     “see-saw” snap ups from each leg
(courbettes)      body with tight hips.               Rehearse “leg snap” side lying OR in
               “leg throw” occurs WITH arm-          handstand
                  hand push                       3. Courbette form spring board or box (spot)
Round-offs     CW ¼ turn step-in is a round-     1. At padded wall – static CW ¼ step-in
                  off WITHOUT courbette.          2. Step CW step-in
               Stay tall on Lead (pivot) arm     3. Step CW one arm (first hand) step-in
               Courbette fast & hard as          4. Jump CW step-in > Jump round-off
                  second hand contacts mat.       5. Jump round-offs uphill
               Land tall body with tight hips    6. Jump Round-offs and rotate to back
               Hand-feet distance short          7. Hurdle drills
                                                  8. Run hurdle, CW step-in > round off
   Watch – presentation on tumbling basics – “rolls to round-offs” 45mins.

     The use of trampoline and tumble trampoline in the learning of gymnastics skills

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Consider:      1. Width of tumble tramp’ bed
               2. Length of springs
               3. Elasticity (firmness) of tumble tramp’ bed
               4. Portability

Why use trampoline and tumble trampolines (TTs)
  1. Trampoline jumps teach whole body control and spatial awareness for gymnastics acrobatics.
  2. Especially useful – teaching correct initiation of saltos and twisting
  3. Tumble trampoline is a “softer” tumbling surface and is a useful step-wise approach to “loading”
     for gymnastic acrobatics
  4. Neither are “toys” and need full supervision at all times!

Design and set up in gymnastics venue
   1. Preference #1: Place trampoline & tumble trampoline In-ground
    Preference #2: Place Tumble tramp’ next to a (padded) wall adjacent to floor mats
    If possible paint or tape centre tumbling lines and take-off areas. “Rotate” tumble trampolines
      regularly (approx. 6 months) to use both ends and prolong bed &springs

The use of trampoline and tumble trampoline
    Ensure landing mats (and pit foam) are continuous with trampoline surfaces
    Ensure “overflow” mats around dismount area if using above ground tumble trampolines (approx.
      6m x 4m area)
    Maintain a clear area around AND under the trampoline at all times.
    Do not allow gymnast to sit OR stand (even while waiting) on the trampoline edges
    Gymnasts step or climb on and climb off the trampoline. Do not allow jumps from trampoline to
      the ground as serious injuries may occur.
    Do not allow more than one person TRAVELLING in one direction along the trampoline. Space &
      supervise more than one person on Tumble Trampoline at a time when doing non-traveling
    Gymnasts should never land head-first, arm-first, or only on knees.
    Avoid over-arched body position landings
    The performance of Cartwheels, Round-offs or sideways saltos on above-ground trampolines
      and above-ground tumble trampolines is risky. Avoid or… coaches should judge skill readiness
      and supervise if CWS-Roffs are to performed
    As a general rule – learn twisting saltos & double saltos UPHILL
    Bar rails can be attached to tumble trampolines to aid in learning circles and releases


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