Movement of the Week – Forward Rolls
Tumbling or Forward Rolls is an excellent way to improve body awareness, control and balance. When incorporating forward rolls to a training session a person will achieve enhanced range of motion. Check out the video below to see what it looks like.
Tumbling is a fundamental movement that every athlete should perfect along with jumping rope. There is no sense in having an athlete perform strength training without being able to tumble or jump rope. Tumbling should be a regular part of a training regimen.
Suggested implementation for tumbling during a warm-up:
3×5 Forward Rolls with 60 sec of Jump Rope after each set
Here’s how it’s done:
Standing in front of a mat, squat down and put both of your hands onto mat. Tuck your chin to your chest then begin leaning forward. Touch the back of your head to the mat then push off gently starting the forward roll. Curl your entire body as you fall forward, follow all the way through so you produce enough momentum to stand on your feet and jump. When you jump make sure to push your hips forward into full extension. Finally, land softly as though you were finishing a squat jump.