Backward Roll Down an Incline with Hip Spotting

A progression toward the backward roll using the slope of a folded mat and two partners who lift the hips. Students first learn a safe shoulder exit so nobody loads the neck.

How to play

1. Backward tuck rocks with the hands in a pizza-tray position by the ears, palms to the mat, touching it on each rock (4 min).
2. Sitting at the top of the incline, roll back and take the legs over one shoulder to come out on the knees: this is the safety exit (5 min).
3. Full backward roll down the incline with two spotters, one on each side, lifting the hips right as the hands touch the mat (8 min).
4. Students who roll smoothly with two spotters try with one, then on a flat mat with a spotter (5 min).
5. Share the most common errors: pushing late with the hands, opening the knees or coming out of the tuck (3 min).

Rules

• Hip spotting is required until the teacher says it is OK to go without.
• Push with the hands, never with the head.
• If you feel pressure on the neck, stop and go back to the shoulder exit.
• Only one person rolls on each incline; spotters stay in place while someone is rolling.

Variations

Adaptations

• Neck or shoulder injury: acts only as spotter and observer with an error checklist.
• Visual impairment: the spotter gives a tap on the shoulder before each attempt and the inclines stay in the same spot.
• Higher body weight: always works with two spotters and a higher incline to make the rotation easier.

Learning goals

• Perform a backward roll step by step and safely.
• Learn and practice a safety exit over the shoulder.
• Use effective spotting that takes load off the neck.

Equipment for a class of 25

• mats: 14

Teacher tip

Stand at the incline with the least confident students and model the first hip spot yourself. Do not let anyone move to the flat mat until they push with their hands.

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