Backward Roll Off a Foam Wedge

A guided backward roll progression using a foam wedge to help the rotation, with three levels each student picks based on comfort. Students practice placing hands by the ears, pushing through the arms, and building confidence rolling backward.

How to play

1. Set up 4 lanes: 2 with a foam wedge (rolling down the slope) and 2 with flat mats. Groups of 6, one group per lane, with one spotter and one observer each turn.
2. Specific warm-up (3 min): rock backward, knees to chest, touching the floor with hands by the ears 'like a waiter holding two trays'.
3. Level 1 (5 min): sit at the top of the wedge, roll back and place your hands; the spotter kneels to the side and gently pushes the hip so you roll over one shoulder.
4. Level 2 (5 min): from a squat on the wedge, do a full backward roll, pushing hard with the hands to keep weight off the neck, and finish on knees or feet.
5. Level 3 (5 min): on a flat mat, roll backward unassisted and finish standing. Each student moves up a level after 3 good attempts.
6. Every 2 or 3 attempts rotate roles: performer, spotter, and observer, who checks whether the hands were by the ears.

Rules

• Hands go by the ears before you roll; no hands in place, no roll.
• If you get stuck halfway, roll out sideways over the shoulder and never force the neck.
• Spotters push only the hip, never the head or back.
• One student rolling per lane at a time.

Variations

Adaptations

• Limited mobility: practice rocking back and side-to-side seated on the wedge with teacher support.
• Visual impairment: give tactile cues for where the wedge starts and ends and a verbal cue before each attempt.
• Low upper-body strength: always use the wedge and roll over the shoulder to keep weight off the hands.

Learning goals

• Perform a backward roll with correct hand placement.
• Choose a difficulty level that matches personal comfort.
• Spot a partner safely by pushing at the hip.

Equipment for a class of 25

• mats: 8
• foam wedge mats: 2

Teacher tip

If a student is nervous about rolling back, start with rocking and the wedge only; never move anyone to the flat mat who still loads the head, and make sure wedges don't slide on the floor.

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