![]() Your shoulders should be over your elbows, and your body should be in a straight line from your head to your feet. When you are in the plank position you want to be squeezing your legs, butt and core. You need strong stomach muscles to hold your body tight during your roundoff. You can do a plank exercise from either your wrists or your elbows. Planks: Planks are a great exercise for strengthening your core muscles. With the weight of your body in your heels, push against the floor and raise yourself back to a standing position in order to complete the repetition. As you lower yourself, keep the weight in the middle of your body and let your elbows go between your knees. The goal will be for your thighs to become perpendicular to your calves, but only go as far as you can while controlling the movement. Keeping your back straight and your core squeezed, lower yourself with your weight on your heels. To do one, stand with your feet shoulder-width apart. The goblet squat is a squat while holding a kettlebell, dumbbell or medicine ball in between your legs. Goblet Squat: A goblet squat is another exercise that will help you strengthen the leg muscles you need to do a powerful roundoff. A goblet squat is a variation of a basic squat. Make sure your front knee is above your ankle, and that your back knee doesn’t touch the floor. Step one foot forward and bend both legs until your back leg is almost touching the floor and your front thigh is parallel to the floor. Your back should be straight and you should be looking in front of you. To do a lunge, stand with your legs together and your hands on your hips (or if you are using weights with your arms beside you). So lunges are a great exercise to practice to improve your roundoff. ![]() ![]() Lunges: When you step into your roundoff, the step should be a lunging (mountain climb) step. You can practice holding a handstand against the wall, or with a handstand homework mat. In the middle of your roundoff you will be doing a vertical push when you push off the ground to land on your feet. Handstand Hold: Practicing holding a handstand is great for strengthening your arm muscles. Legs: You need strong legs to lunge and push off the floor in the beginning of your roundoff.Ĭore: You need strong core muscles to hold your body tight during your roundoff and the rebound. You want to keep your body tight and squeezed during your rebound.Īrms: You need strong arms to push, or block off the floor during your roundoff. If you’ve done it correctly, your roundoff will have so much power you will naturally rebound. Then you will snap your legs down, like you do in a handstand snap-down. Your second hand will make a 3/4 turn, and land with your fingers pointing towards your other hand, like a “T.” As your second hand lands on the ground, your second foot comes up behind you. As you land your first hand like you would in a cartwheel with it turned to the side, your first foot comes off the ground. Your arms will be in front of you reaching for the ground. Then your back leg will come up straight behind you, like it does in a needle kick. You will start with your arms next to your side and as you hurdle bring your arms straight up over your head next to your ears.Īfter the hurdle, you will bend your front leg like you are doing a lunge, or mountain climber. Start with trying to do a straight leg hurdle, but if you need to you can bend your front leg slightly. If you are doing a roundoff into a tumbling pass, your roundoff will start with a hurdle. I’m going to let you know what muscles you need to strengthen along with exercises and drills you can do to learn how to do a roundoff. ![]() If you’ve already mastered a roundoff, you can download a Roundoff Club Certificate. You will never learn how to do very high level tumbling skills, like a double back, without learning how to do a perfect, powerful roundoff. ![]() A roundoff gives power to floor tumbling passes, the most basic of those being a roundoff back handspring. A roundoff is one of the most important gymnastics skills a gymnast will learn. ![]()
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