Straddle Backward Roll Progression
A backward roll progression that finishes in a straddle on the feet, using an incline and hip support. Students learn hand placement by the ears, the arm push that frees the neck and control of the rotation.
How to play
- Groups of three with mats and foam wedges. Three minutes of mobility: rounded-back rocks touching the mat with the hands by the ears, palms up.
- Step 1 (3 minutes): from sitting at the top of the wedge, rock back and place the hands by the ears, fingers toward the shoulders; rock forward without going over.
- Step 2 (4 minutes): a tucked backward roll downhill, pushing hard with the hands as the shoulders pass; the spotter stands to the side and lifts the hips.
- Step 3 (4 minutes): the same roll, opening the legs as the feet pass over the head and landing on the mat in a wide, straight-legged straddle.
- Step 4 (3 minutes): finish standing in a straddle on a flat mat; the spotter only guides the hips.
- One-minute wrap-up: each group reports which step each member reached for next lesson.
Rules
- Hands are always placed by the ears before the weight reaches the neck.
- No one turns the head to the side during the roll.
- The spotter lifts the hips, never pushes the head or back.
- Anyone with neck discomfort works only on the rocks.
Variations
Easier
Stay with the rocks and a spotted backward roll down the wedge.
Standard
Do the straddle backward roll down the wedge and finish standing with hip support.
Harder
Do the straddle roll on a flat mat with no help and link it to a forward roll.
Adaptations
- Limited mobility: work rounded-back rocks and hand placement lying down.
- Autism or shyness: do every step with the same spotter and preview the next step with photos.
- Weak arms: stay on the wedge, where the slope helps you over.
Learning goals
- Perform the straddle backward roll with correct hand placement.
- Use the arm push to protect the neck during the roll.
- Progress safely according to your own level.
Equipment for a class of 25
- mats: 9
- foam wedge mats: 3
Teacher tip
The key is the hand push: if a student does not push, the neck takes the load. Set the wedge with its high end toward the wall so students always roll toward open space.
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