Movement skills/concepts

Rolling forwards, space awareness and body control.

Set-up

Beat board, mats, crash pads, high box, a slope.

Activity

Start the progressions for rolling forwards on a slope and then move to a level surface on the ground.

Tip over: Begin in a low squat position with your hands on the mat and your knees between your arms. Lean forward, tuck your chin to your chest and look back under your legs. Raise your hips until you tip over, bending your arms, and roll onto your back to a sitting position.

Try this again from a straddle stand and from a stand with two feet together.

Forward roll: Begin in a crouch position, with head up. Place your hands on the mat slightly forwards of your feet, with your fingers pointing forwards. Push your toes, raise your hips and tuck your chin to your chest to round your back. Land on the tops of your shoulders and push with your hands as you roll forwards to a crouch position.

Can you see …?

• slow, controlled movement
• chin to chest
• a natural arm bend
• back of head and shoulders contacting with the mat

You could ask …

What do you have to do with your body to tip yourself forwards? How do you roll forwards safely?

Variations

Roll on different surfaces: Try a forward roll on a crash pad or a box top, or on a line.

Create a forwards roll sequence: Forwards roll from a squat position, then forwards roll to straddle, forwards roll to stand? Include other rolls in the sequence as well, (e.g. backwards, egg roll, log roll).

COOL DOWN/ CLOSURE

Review Skill/Activity, stretching, and questions.