Backward Roll on a Wedge: From Rocking to Full Rotation

A four-step backward roll progression with a downhill incline that makes it easier to go over the head. The focus is on pushing with the hands to protect the neck.

How to play

1. Rock with hands by the ears and push the palms into the mat (5 min).
2. Incline: a folded crash mat or a mat over a bench. Sit at the top, roll back downhill and finish on the knees over one shoulder (7 min).
3. Same wedge, rolling straight over the head and landing in a squat (7 min).
4. Partner spotting: the spotter stands to the side and gently lifts the hips as they pass (6 min).
5. Flat-mat attempt for those who feel ready; the rest repeat on the wedge (5 min).

Rules

• Hands next to the ears before rolling, every time.
• The spotter holds the hips, never the head or neck.
• If you feel weight on your neck, roll over the shoulder instead.
• One person rolling per mat; everyone else behind the cone.

Variations

Adaptations

• Neck injury: no rolling; rocks and practices hip spotting.
• Students with less arm strength: shoulder roll is a valid finish.
• Low vision: the spotter cues by voice and a touch on the hip before starting.

Learning goals

• Perform a backward roll with a hand push.
• Protect the neck by rolling over the shoulder when needed.
• Spot a partner's hips safely.

Equipment for a class of 25

• mats: 12
• crash mats: 4
• gym benches: 2

Teacher tip

The wedge does most of the work, so don't rush everyone to the flat mat. Typical mistake: hands on the floor before rolling or elbows flared; check the "pizza tray" hands by the ears.

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