To perform a dive roll, the gymnast should run, gradually increasing their speed. They should punch off the floor with their legs tight and feet together. They should jump into the air with a straight body. At the moment of the punch, the gymnast’s arms should do a back circle and swing upwards. This arm motion will help to increase the height of the jump. After the jump the gymnast should arch their body slightly while kicking their legs backwards. They should keep their chin up with their arms slightly bent out to the side. The kick from the gymnast’s heels will help to flip them forwards. When the gymnast reaches the floor, they should be in a nearly vertical position. They should bent their arms slightly, roll forward and stand up.
From a standing position, the gymnast should squat down to place their hands on the floor. They should tuck their head down and perform a forward roll. Their back should roll onto the floor smoothly from their neck to their buttocks. They should finish the skill in a squat position and immediately extend their legs to a stand.
This skill is similar to a regular forward roll, but the gymnast should keep their legs tight. The gymnast should push on the ground to facilitate the stand up.
Have the gymnast lay on their belly and get into an arched body position. They should hold their arms out to the sides, keep their chin up, squeeze their buttocks, and lift with tight legs. Hold this position.
The technique for this drill is the same as an arch up on the floor. The gymnast should perform this exercise on a pommel horse or similar station with a hard surface. The point of this drill is to have the gymnast hold the arched body position from their hips while maintaining equilibrium.
A handstand forward roll can improve a gymnast’s ability to roll and stand up. This is essential for the last part of the dive roll. While rolling after the handstand, the gymnast should keep their arms tight.
Using a barrel mat or similar obstacle, have the gymnast jump upwards and execute a dive roll over it. This will help increase the height of the dive roll.
This skill helps the gymnast understand how to perform a better heel drive (kick). It also improves their straight body position and punch off the ground. The gymnast should keep their legs tight and execute the skill in an upward motion. The gymnast’s arms should be used to set.
Have the gymnast lay on their stomach at the end of a pommel horse or vaulting table. They should grab the sides of the apparatus and kick back with their legs straight. This helps the gymnast understand arched body and heel drive. Their head should be in a neutral position with their chin slightly up. Have them perform this exercise multiple times in a row.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.