Downhill Ramp: Forward Roll on an Incline

A forward roll progression using a ramp made of a mat over a gym bench: the slope gives momentum so students can focus on a round back. Then they move to a flat mat.

How to play

1. Review rocking and hand position: palms flat, shoulder-width apart (4 min).
2. Ramp: a thin mat resting on the end of a bench with a crash mat at the bottom. Roll downhill with chin to chest (7 min).
3. Same ramp, now standing up without hands at the end (5 min).
4. Move to a flat mat: two rolls in a row and stand (5 min).
5. Station showcase: everyone shows their best roll and the partner names one strength (4 min).

Rules

• Wait behind the cone until the start mat is clear.
• Land on the back of the neck, never on the forehead or top of the head.
• The bench must not move: two students check it is stable before starting.
• Anyone not ready for the flat mat stays on the ramp; there's no rush.

Variations

Adaptations

• Neck or back injury: rocks and hand placement only, no rolling, and helps at the station.
• Hesitant students: start kneeling at the top of the ramp and choose who spots them.
• Low vision: tactile marks (thick tape) where the hands go.

Learning goals

• Perform a forward roll with a round back.
• Use the slope to help with momentum.
• Stand up without hands at the end.

Equipment for a class of 25

• mats: 12
• gym benches: 3
• crash mats: 3

Teacher tip

Set up three ramp stations so lines stay under five. If benches differ in height, fold a crash mat into a wedge instead. Typical mistake: legs open to stand up; cue heels to bottom.

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