Forward Roll

Introduction

Fundamental floor gymnastics movement: rolling forward in a ball while protecting the neck.

Anatomy and Muscles Worked

• Primary muscles: coordination, spinal flexibility, abdominals

Step-by-Step Instructions

1. Squat down, chin against chest.
2. Push with legs, place back of head then back on floor.
3. Roll in a ball, hands on shins.
4. Stand up using momentum.

Recommended Sets and Reps

• 3 sets of 5 to 10 reps

Common Mistakes

• Sloppy technique: always prioritize movement quality.
• Progressing too fast without mastering form.

Safety

Always tuck chin to protect neck. Practice on a mat.

Variations

• Easier versions for beginners
• Advanced versions for progression

Target Audience

Practitioners of all levels with adapted progression.