Straddle Forward Roll to Stand

A progression from the tucked forward roll to the straddle forward roll finishing on the feet. Students develop flexibility, arm push and rotation control, using partner help and an incline.

How to play

1. Pairs work at mat stations, with two foam wedges for an incline. Three minutes of mobility first: sit in a straddle, reach the chest forward and place the hands between the legs.
2. Step 1 (3 minutes): a regular forward roll down the wedge, tucking the chin and rolling along a rounded back; 4 reps.
3. Step 2 (4 minutes): while rolling down the wedge, open the legs in the last third of the roll and place the hands on the mat very close to the hips.
4. Step 3 (4 minutes): push hard with the hands to lift the hips and finish standing in a straddle; the partner stands in front and offers both hands to help.
5. Step 4 (3 minutes): move to a flat mat and link two rolls, the first tucked and the second straddled.
6. One-minute wrap-up: each pair shows the teacher their best attempt.

Rules

• The chin stays tucked through the whole roll.
• Open the legs only once the back is on the mat.
• The partner helps from the front by offering hands, never by pushing the back.
• One roll per mat at a time.

Variations

Adaptations

• Limited mobility: work on sideways rolling on the mat and seated straddle flexibility.
• Visual impairment: describe each phase with key words and guide the hand placement.
• Limited flexibility: finish seated in a straddle and reach the chest forward.

Learning goals

• Perform the straddle forward roll to a standing position.
• Use an arm push to lift the hips on the way up.
• Improve the hip flexibility the skill requires.

Equipment for a class of 25

• mats: 10
• foam wedge mats: 2

Teacher tip

The most common error is placing the hands too far from the legs: place them yourself on the first try. Anyone with neck discomfort should do only the flexibility part.

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