The technique of performing a somersault forward is an integral part of practicing almost every sport. A special need to improve the technique of smooth transitions is present in such sports as hand-to-hand combat, sambo, judo, aikido and many other martial arts.
Foundation basis
Engaged in martial art, sooner or later, each student will feel the exercise “somersault forward” in practice. When mastering each trick, you need to improve your insurance in order to adapt to any throws. That is why somersault forward in the grouping is the basis that everyone should own. A person who is not able to group in time loses combat properties from the first attempts to attack the enemy.
A good somersault is the safety of the student during the entire lesson. When trying to roll forward, it is important not only to listen carefully and follow the instructions of the trainer, but also to independently control the actions or movements of any muscle group. So how do you roll forward? Let's start the briefing!
Low flip: foot position
For professional mastery of the technique of a good somersault, it is important to learn how to control your body with small turns. That is why beginners are first taught to roll in a low position on the tatami, gradually complicating the exercise.
The legs are a stable support of our body, therefore the further trajectory of the somersault depends on their setting. Since we start the exercise from a low start, it is important to take the right pose. The right leg in a bent state rests with the knee in the tatami. At this time, the left leg, bent at the knee, forming a right angle, rests with its full foot on the same wrestling carpet.
Being engaged in the correct setting of the legs, it is necessary to take into account the structural features of the body. As a rule, the technique of performing a somersault forward involves the arbitrary setting of the legs, in accordance with the above criteria. However, practice shows that the most optimal option is as follows: the left leg is put forward without violating the right angle in the knee, and the right leg forms a perpendicular with it.
Low flip: hand position
The next thing you need to pay attention to is the position of the hands. The technique of performing a somersault forward from a low position involves the formation of a circle through the use of hands.
Imagine hugging an incredibly large balloon. In order to make a somersault, you need to turn your palms away from you and put on the tatami next to the knee of your right leg. It is incredibly important to press your head to your chest - this will save you not only from painful sensations, but also from sports injuries and fractures that can imperceptibly sneak up on any beginner.
This position of the body is due to the fact that the student needs to be able to manage his body so that during a somersault in order to completely protect himself from any kind of injury. And to achieve a successful result is possible only subject to strict adherence to positions, instructions and regular training.
Low flip forward: mastering process
So, before performing this difficult exercise, you have well stretched the muscles of the neck, arms, torso, now you can proceed directly to the development of the roll.
The forward roll crouching pursues the following goal: to roll along the shoulder line, and also not to leave the flat path of the somersault. As practice shows, the first time nobody succeeds in mastering this exercise. Therefore, it is important to constantly practice and not stop there.
The trigger for the roll is the power of the right leg, which is located behind. As soon as you feel the pull that carries you forward, it is important to immediately press your chin firmly to your chest. Then, trying not to fall on his back, complete the roll to the end, stopping his legs in the same position.
Flip forward from the stance: foot position
Once you have overcome your fear when doing a somersault from a low position, you can try to make the rolls from a full-fledged stand on your feet. It is also important to pay attention to the fact that insurance from high positions is available only for those who perfectly perform the exercise from a low position. Therefore, before you “rush into battle”, you should carefully work out the low somersaults, because in this exercise the foundation is laid.
The forward and backward flip technique assumes the same setting of the legs. The position of the feet remains virtually unchanged. The knee of the right leg looks forward and is in a perpendicular relationship with the tatami line. The left foot can be both at an angle of 90 degrees in relation to the other leg, and at an angle of 45 degrees. This fact also depends on the structural features.
The left leg is slightly bent at the knee, which allows you to maintain stability in any attack. The right leg is set back and fully extended at the knee. The distance between the feet should be equal to the line from the heel to the knee. Checking and adjusting the position of the legs in accordance with this position is very easy: just lower the right knee to the left heel. Connected? Feel free to get up, you have taken the right stance!
Flip forward from the rack: hand position
The technique of teaching a somersault forward from the rack implies the development of the proper "hardness" of the hands. When performing this exercise, one should not forget about the huge balloon, which prevents us from bending our elbows.
Before performing the roll, it is important to stretch the neck very well, paying attention to each of its sections. This obligation arose due to the high risk of injury in the development of insurance. If you don’t have enough time to warm up for good muscle warming (this happens in inexperienced), work on this part of the body yourself. Later, you can get used to the constant stress that every part of the neck is exposed to. The professional forward flip technique requires considerable effort and even small casualties.
Flip forward from the rack: the development process
So, you are completely mentally and physically ready to improve insurance. The first time for everyone seems scary and dangerous, but several successful attempts completely change the mind in the opposite direction.
To complete the exercise, you need to sit a little on the knee behind the standing leg, respectively, slightly bend the front knee - depending on the resulting position. Then along the same path you put “round” hands, joined in the palms and turned elbows outward, on the tatami. The head is firmly pressed to the chest, always remember this!
Then you just need to smoothly push off from the carpet and ride straight ahead. When doing this exercise, the forward and backward flip technique seems unusually difficult. Believe me, even if you can’t do the roll from the tenth time - train, and you will succeed! Many professionals, masters of sports, trainers, before starting classes on the development of combat techniques, worked out insurance for several months to perfect condition.
Why do I need it
Much has been said about insurance, instructions are given for performing the exercise, nuances are described, and so on. However, not everyone is fully able to understand why a professional technique for performing a somersault is needed.
It’s not a secret for many that mastering insurance and martial arts techniques is primarily useful to us in everyday life. And we are talking not only about observing the limits of self-defense, but also the importance of somersault. Repeatedly, there are cases that athletes who devoted their entire lives to fighting carpet, used insurance, slipping on ice. Thus, the body movements and muscle grouping worked out to automatism saved a person from getting serious injuries. That is why, if you once learned to coordinate your own body, in the future you don’t have to worry about getting fractures during falls, bumps and other influences - your tumbling technique will not allow this! Now you can easily talk about how to do a somersault forward.