Acrobatic tutorial - Dive Roll
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Idea of this methodic path is to insrease hight and distance (lenght) of forward roll, so with each step it become more similar to Dive roll.
Here we go, detail description of all eight exercises for Dive roll and more:
TIP1: it is very important to place hands in front of shoulder projection on the floor. Only in that position we are going to be enabled to perform harmless and good landing. If hands are before shoulder projection on the floor, chance to hit with back of head and backs are significantly increased. 0:16
TIP2: as it is shown in the extra exercise for landing 2:40 there is exact sequence of engaging different parts of body. In first touch of ground whole body is stretched, arms, trunk and legs. First moment of landing is that arms are flexing and rest of body is still stretched. In second moment our head is going in forward, towards chests. Next is that our upper back is flexing, than your lower back is fleeting. And in last moment of landing when hips touch ground legs are going in fast and strong flexion.
1. Forward roll - is base for dive roll. So, with good forward roll we provide conditions for successful dive roll. 0:26
2. Forward roll jump - is next step on the way to the dive roll. In this exercise we increase height of roll. It seems like easy drill but here problems start. Bad placement of hands resulting to the further bad performances in next exercises so you end up with bad Dive roll and back/ neck pain. It is IMPORTANT to place hand in forward, always forward. Position of head is important, it needed to be in neutral position while arms positioned upwards covering the ears. It is also important to watch hands throw the flight and landing. 0:31
3. Forward roll increased distance - it is same as previous exercise but if we have problems about jumping in distance this could be a reminder or motivation. It does not have to be two mats, it can be everything like between two markers, jump over some objects, etc. 0:35
4. Forward roll jump, increased distance - before we can start, this exercise requires distance to be setted adequate. For each individual is different. Ideal distance for you at this level is length of your legs, so sit down, stretch legs and set mats, markers, objects at right distance. 0:40
Now we can start drill, but remember the TIP 1 above and dow for the first time we can use a fragment of TIP2, only first parth related on hands and uper back. 0:42
5. Forward roll from crouch position - this is first exercise that we significatly increased hight of forward roll. Goal of this exercise is to break fear and to realise how important is TIP2 for landing. If we dont perform landing well, on the landing we can feel much greater forces on our head, neck, back and pelvis than it is while performing good landing. 0:58
We can also see wrong placing hands 0:49 and correct 0:54
6. Forward roll from standing position - this is where it starts to be dangerous. Be sure that you master the TIP1 and TIP2 right. If you are not sure exercises 2:33 and 2:40 will help. In 6th exercise we dont need to jump in hight, it will be enough to ensure right rotation and landing position. In other words this jump is directed to generate rotation. 1:02
7. Dive roll from standing position - in this exercise as in 4th we need to set distance like shown on clip 1:07 It does not need to be length from feet to shoulders, if it is too much for us of course that we can decrease distance a bit.
For the first time we have arms swing and strong jump in forward and up. 1:11
8. Run-up dive roll - it is logic sequence of steps. Basically it is previous exercise but perform from run-up. Now we have enough kinetic energy to jump high and generate rotation by it. So our focus here is to be as much as possible to be stretched, not like "banana" position in the flight. 1:17
One last thing, not least important. Landing on hard ground is different than landing on soft ground. On hard ground we have one hand placed a bit in forward so we can lend over one shoulder to protect skin from injury. 1:26 and 1:31 is for hand placing and shoulder position on ground. You will se that I stand up on opposite side of shoulder I placed on the ground. 1:34
Good luck!