Dive Roll over a Low Barrier

A progression from the forward roll to the dive roll, with a short flight phase before the hands touch down, first with no barrier and then over a low pole resting on cones. Students work on rolling, timing the takeoff, and landing safely.

How to play

1. Set up 4 lanes of 3 mats in a row; groups of 6 per lane in a line, going one at a time once the previous student stands up (2 min).
2. Review: forward roll from a squat with chin to chest, landing on the back of the neck and shoulders, not the head; two reps each (3 min).
3. Long roll: from a squat, reach the arms forward and place the hands as far away as possible before rolling (4 min).
4. Small flight: two-foot takeoff from the edge of the mat, hands down, bend the arms to absorb, and roll (5 min).
5. Low barrier: a pole on the floor and then resting on two cones at 12 inches; with two running steps, take off from both feet, hands on the far side of the pole, and roll (6 min).

Rules

• Hands touch first and arms bend to absorb; never land on the head.
• The pole only rests on top of the cones so it falls if touched.
• The next student starts only after the previous one is off the mat.
• Each student chooses their level; no one is pushed to clear the barrier.

Variations

Adaptations

• Limited mobility: the student works log rolls or side rolls and helps set and check the pole.
• Visual impairment: use a rolled mat as the barrier so it can be felt before starting, and a partner calls the takeoff.
• Fitness level: students who are nervous or lack arm strength stay with the long roll; confident students raise the height.

Learning goals

• Perform a dive roll with a controlled flight phase.
• Absorb with the arms and protect the head on contact.
• Choose a level of risk that matches their ability.

Equipment for a class of 25

• mats: 12
• poles: 4
• cones: 8

Teacher tip

Stand at the end of the highest lane to spot the hips. The dangerous mistake is landing on locked arms: stress bending them and tucking the chin.

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