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Perfecting the Basic Roundoff
1. Use a trampoline or springy surface when you’re first learning the roundoff. Trampolines are great to practice on, as are gymnastics floors, which have springs built in underneath them. It can be helpful to practice on a tumble track while you're learning, which has more give than a gymnastics floor but isn't quite as bouncy as a regular trampoline. Use these softer surfaces to practice good technique and build more confidence while you perfect your roundoff.
If you’re new to gymnastics or to the roundoff, work with a spotter until you’re comfortable.
You can even buy mats to use at home if you want to practice when you’re not at the gym.
2. Stand with your feet together and your arms at your sides. As you prepare for the roundoff, try visualizing yourself moving through the motions and pick a spot on the floor or trampoline where you’d like to land. This can help you get the right momentum and practice with good form as you begin the roundoff.
A roundoff looks just like a cartwheel, but you land on two feet instead of one at a time. You generally need more power for a roundoff than for a cartwheel, and you should push off from the floor with your arms, unlike a cartwheel.
If you aren’t sure of what the movement is supposed to look like, watch some videos online or ask for a demonstration from a peer.
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3. Lunge or run forward and raise your arms above your head. You need to gather momentum for the movement, so run forward a few steps. Swing your arms up so they’re by your ears and keep them as straight as possible. It can help to lead with your dominant foot and end your run with your dominant foot before you move into the roundoff.
Try not to run too far before you start your roundoff, as this can actually make you lose some energy and momentum.
4.Reach your arms towards the ground as you hurdle forward. This motion is kind of like doing a cartwheel where your body is turned slightly sideways. Move so that you plant your dominant hand on the ground first.
Move with forward-motion to place your hands on the ground rather than jumping into the roundoff.
5.Bring your legs up over your body as your hands hit the floor. Plant your hands firmly on the floor and briefly push up into a handstand while you flip yourself over. Position your body so that your shoulders, arms, and wrists are parallel to the ground.
Keep your legs as straight as possible.
If you have trouble with this part, practice doing a handstand on its own to build up the arm strength that you'll need for the roundoff.
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6.Land with your knees bent then jump into a straight-standing position. Move out of the handstand while keeping your legs together. Gently bend your knees, and then spring upwards with your hands above your head.
When you land, you should be facing the opposite direction from where you started at the beginning of the roundoff.
7. Practice jumping up after you land the roundoff. To get ready for the back handspring, practice jumping as high as you can every time you land the roundoff. This will help you gain the power and momentum you need to propel yourself into the next move.
Keep practicing! You need to be really comfortable with this movement so you can put it together with the back handspring. It may be hard at first, but with practice, you’ll get better.
See you in the next article. The last part of this excerpt will be tomorrow, and you will learn many secrets and precious advice from me.😎
Artemus Vazhui