Technique for performing the somersault forward. How to make a roll forward

The technique of doing a somersault in advance is an integral part of the practice in almost every sport. A special need to improve the technique of smooth rolling is present in such sports as hand-to-hand combat, sambo, judo, aikido and many other martial arts.

Basis of the basics

Engaging in martial arts, each student sooner or later will feel the exercise "roll forward" in practice. When mastering each technique, you need to improve your insurance in order to adapt to any shots. That is why a roll in the grouping is the basis that everyone should own. A person who is not able to group in time, loses combat qualities from the first attempts to attack the enemy.

A good somersault is the safety of the practitioner throughout the class. When trying to roll forward, it is important not only to listen carefully and follow the instructions of the coach, but also to guide the actions or movements of any muscle group independently. So, how to make a roll forward? Let's start briefing!

Low roll: leg position

For professional mastering the technique of a good tumbling, it is important to learn how to control your body with small turns. That is why beginners are first taught to roll in a low position from the tatami, gradually complicating the exercise.

The legs are a stable support of our body, so the further trajectory of the somersault depends on their setting. Since we start the exercise with a low start, it is important to take the right posture. The right leg in the bent state rests against the knee in the tatami. At this time, the left leg, bent at the knee, forming a right angle, rests on a full foot in the same wrestler carpet.

Engaging in the correct setting of the legs, it is necessary to take into account the features of the structure of the body. As a rule, the technique of performing a somersault in advance implies an arbitrary setting of the legs, in accordance with the above criteria. However, practice shows that the most optimal option is as follows: the left leg is set forward without breaking the right angle in the knee, and the right leg forms a perpendicular with it.

Low roll: hand position

The next thing you need to pay attention to is the position of the hands. The technique of executing the somersault forward from low positions implies the formation of a circle by the use of hands.

Imagine that you are hugging an incredibly large balloon. In order to make a roll, you need to turn your hands away from yourself and put on the mats next to the knee of your right foot. It is incredibly important to press your head against your chest - this will save you not only from painful sensations, but also from sports injuries and fractures that can sneak up on any newcomer.

This position of the body is due to the fact that the pupil needs to have time during the somersault so to group his body in order to completely protect himself from getting any kind of injury. And to achieve a successful result can only be provided strict adherence to positions, instructions and regular training.

Low forward roll: the process of development

So, before performing this complex exercise you have well stretched the muscles of the neck, arms, trunk, now you can proceed directly to the development of rolling.

A somersault forward to the point of focus squat pursues the following goal: to ride along the shoulder line, and also not to leave the flat trajectory of the somersault. As practice shows, from the first time nobody can master this exercise. Therefore, it is important to constantly practice and do not stop there.

The impetus for rolling is the power of the right foot, which is located behind. As soon as you feel the thrust that carries you forward, it is important to immediately press your chin tightly to your chest. Then, trying not to fall on his back, complete the roll to the end, stopping his legs in the same position.

Roll forward from the rack: leg position

As soon as you perform your somersault from low positions, you overcome your fear, you can try to make rides from a full stand on your legs. It is also important to pay attention to the fact that insurance from high positions is available only for those who perfectly perform the exercise from a low position. Therefore, before "tearing into battle", it is worthwhile to work out more carefully low rolls, because in this exercise the base is laid.

The technique of somersaults forward and back implies the same setting of the feet. The position of the feet remains almost unchanged. The knee of the right leg looks forward and is in a perpendicular relationship with the tatami line. The left foot can be both at an angle of 90 degrees in relation to the other leg, and at an angle of 45 degrees. This fact also depends on the features of the structure.

The left leg is slightly bent at the knee, which allows you to maintain stability in any attack. The right leg is backward and completely straightened at the knee. The distance between the feet should be equal to the line from the heel to the knee. Check and adjust the position of the legs according to this position very easily: just lower the right knee to the left heel. Have you joined? Boldly rise, you took the right rack!

Roll forward from the rack: the position of the hands

The technique of training the somersault forward from the rack implies the development of proper "hardness" of the hands. When doing this exercise, do not forget about the huge balloon, which prevents us from bending our arms in the elbows.

Before performing a roll, it is important to stretch your neck very well, paying attention to each of its parts. This obligation arose because of the high risk of injury during the development of insurance. If you do not have enough warm-up time for a good warm-up of the muscles (this happens to inexperienced ones), work with this area of the body yourself. Later, you can get used to the constant tension that every part of the neck undergoes. The professional technique of performing a somersault in advance requires considerable effort and even small sacrifices.

Roll forward from the rack: the process of development

So, you are completely morally and physically ready to perfect insurance. The first time for everyone seems terrible and dangerous, but several successful attempts completely change the opinion in the opposite direction.

To perform the exercise, you need to sit down on the knee slightly behind the standing leg, respectively, slightly bend the knee anterior - depending on the resulting position. Next, along the same trajectory, put "round" hands, connected in the palms and turned elbows outward, on the mats. The head is pressed tightly to the chest, always remember this!

Then you only need to smoothly push off the carpet and go straight ahead. When performing this exercise, the technique of the somersault forward and back seems unusually difficult. Believe me, even if you do not get a roll over from the tenth time - train, and it will definitely work! Many professionals in their field, masters of sports, coaches, before starting classes on the development of combat techniques, several months worked out insurance to the ideal state.

And why she told me

Much has been said about insurance, the instruction of the exercise is given, nuances are described and so on. However, not everyone is fully able to understand what is the use of professional technique to perform the somersault in advance?

For many, it's no secret that mastering insurance and martial arts techniques is primarily useful for us in everyday conditions. And it's not just about observing the limits of self-defense, but also the importance of the somersault. Repeatedly mentioned are the cases that athletes who have devoted their entire lives to fighters' carpet, used insurance, slipping on the ice. Thus, the movements of the body worked out before the automatic movement and the grouping of muscles saved the person from getting serious injuries. That's why, if you once learned to coordinate your own body, in the future you can not worry about getting fractures in falls, bumps and other influences - your tumbling technique will not allow it! Now you can easily tell about how to make a roll forward.