- 1). Place a tumbling mat on the floor in an open area that is clear of objects that could cause injury.
- 2). Squat on the mat with your feet slightly separated. Place your chest and chin against your knees.
- 3). Raise yourself up onto your tiptoes. Keep your head tucked down and your body in a tight ball. Put your arms out in front of you as you roll forward. As you move, place your hands on the floor about shoulder-width apart and slightly in front of you. Use your arms to help support your body and guide the roll. If you do not use your hands, you might roll to one side or the other. The goal is to roll in a straight line.
- 4). Use momentum to carry you forward. Keep your head tucked in tightly and your chin down so that the tops of your shoulders contact the mat first. Your head should not make contact with the mat.
- 5). Roll forward and bring your feet back to the ground to complete the forward roll. Spring forward with good momentum from your feet, lower legs and arms to successfully complete a forward roll and land on your feet.
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