How to Do a Round Off in Gymnastics
Going into the Round Off
Find your dominant side.You’ll step off from, and land on your dominant leg. It’s helpful to know which side of your body is your dominant side. Generally, it’s the hand you write with or kick a soccer ball with.
- This is the side you’ll want to use when you step off for your round off.
Practice the quarter-turn action.The quarter-turn action is the beginning step of a round off before your last foot even leaves the floor. It helps to make sure you have the hip movement and hand placement right before moving into the rest of the round off.
- Your hands will form a diamond shape in the space between your forefingers and thumbs. This is for stability and safety.It’s a good idea to practice hand placement before tackling the whole move.
- Since your hips will be rotating, it's a good idea to practice the rotation motion.
- To practice the quarter-turn:
- Face forward with your legs together, arms by your sides.
- Bend your dominant leg and lean forward with your weight on that leg.
- Reach your other leg behind you. Your torso should be parallel to the ground.
- Reach your arms out straight above your head.
- Place your dominant hand down onto the ground and rotate your hips, lifting the opposite leg high into the air.
Get a running start.With your dominant leg, start running into your round off. The momentum of starting with speed helps to get your legs into the air easier.
- Just before you start the round off, make sure you have a hurdle run. That means you’ll make a short skip with both legs bent before leaping into the round off.
- Keep your head tucked in, rather than up or out. This avoids an unnecessary arch in your back.
Doing the Round Off
Step into the round off.After you’ve taken a step with your dominant leg (the skip from your running start), put your arms straight up in the air and step down onto the ground with that dominant foot.
- Keep your leg bent while you step down.
- As you’re stepping down with your dominant leg, the other leg should be coming up behind you.
- Your hands should be out in front of you, palms open, waiting to catch your controlled fall.
Control your form.For this part of the move, it’s important to keep your form controlled so you don’t injure yourself or wobble. This will speed up your learning and reduce practice time.
- Rotate your hips about 90 degrees.
- Make sure your back is straight as you step into the round off.
- Keep your eyes forward and down.
- As you reach your hands out in front of you, mold them into the T position so they’re ready for landing.
- Think quickly, you only have a few seconds to complete the entire move.
Bring your legs up.As your body rolls forward, bring your back leg up over your head while reaching your non-dominant hand closer to the ground. Lift the dominant leg that’s touching the ground, straightening it.
- This all happens in one swift motion.
- Aim your non-dominant hand to land right next to your dominant hand. You want your forefingers and thumbs to be touching.
- As you bring your back leg up, keep your leg straight and strong.
Place your hands on the ground.Set your non-dominant hand down on the ground next to your dominant hand, with the diamond shape between them.
- Make sure your back and hips are straight, feet pointed.
Landing the Round Off
Pull your legs together.Now that both hands are on the floor supporting your weight, pull your legs together so that they’re touching.
- Pull your legs together just before they’re vertical in the air.
- Keep your legs high in the air as you pull them together. Don’t lower or tuck them just yet.
Rotate your hips.With your legs pulled together in the air, rotate your hips about 90 degrees. As you do this, your hands will start to come up off the ground. Your feet begin to make their way toward the ground behind you.
- You’re positioning yourself to land with both feet on the ground.
- Stop rotating when your body is aligned and you’re facing the direction you started from.
- You’re doing this as you’re in the air landing, so make your rotation as smooth as possible.
Land on your feet.Push off with your hands, curving your back a little bit. Land on the ground with both feet at the same time. Bring your arms up over your head, next to your ears.
- Push through your shoulders, not your elbows.
- When you land, bend your knees a little bit to absorb some of the shock of the landing.
QuestionMy legs bend when I touch down -- what am I doing wrong?wikiHow ContributorCommunity AnswerPush your legs up halfway and keep them in control. Keep practicing, as it takes a while to improve a round off.Thanks!
QuestionWhen I land my round off, my feet hurt really badly. What am I doing wrong?wikiHow ContributorCommunity AnswerIt sounds like you're landing flat-footed. Try landing more on your the balls of your feet. If that does not help, then use a gymnastics mat to soften the landing and protect your feet.Thanks!
QuestionI always hurt my ankles when I land. What do I do?wikiHow ContributorCommunity AnswerMaybe try some ace bandages for your ankles. If that doesn't work, then refrain from landing fast and practice landing slower.Thanks!
QuestionHow do I join my legs together?wikiHow ContributorCommunity AnswerYou can practice joining your legs together in the middle of the cartwheel or doing handstands. You can also practice hands and hops and handstand snap downs. Remember to push off with your shoulders before landing.Thanks!
QuestionI am not facing the right way when I finish. What can I do?wikiHow ContributorCommunity AnswerPractice turning your hips when you're about to land. This will help you get in the right direction when you finish. Doing a round off takes time, so just keep practicing and eventually you will learn.Thanks!
QuestionDo I have to know how to do a hand stand to be able to do a round off?wikiHow ContributorCommunity AnswerA round off is not just a cartwheel; you land on both feet at the same time, and in the middle of the round, you do a handstand and land on both feet at the same time. Knowing how to cartwheel might be helpful in your sense of balance and strength when executing the round off.Thanks!
QuestionI can't take my hands off the ground. What am I doing wrong?wikiHow ContributorCommunity AnswerYou must keep your body straight and tight. Your arms should never be going away from your ears, and your kick needs to be strong. Lunge with your shoulders above your knee, and your knee over your heel.Thanks!
QuestionI have to take one hand off at a time. How can I get myself to take my hands off at the same time?wikiHow ContributorCommunity AnswerYou could push through your shoulders a little bit more, and focus on pushing with both hands at the same time to pop off.Thanks!
QuestionDo I have to know how to do a split in order to do a cartwheel?wikiHow ContributorCommunity AnswerNo, but knowing how to do a split can help keep your cartwheel straight. It can also help you do a cartwheel on the balance beam.Thanks!
QuestionWhy is it that my feet don't land at the same time?wikiHow ContributorCommunity AnswerYou need to bring your legs all the way together to land both feet at the same time.Thanks!
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- Try to land on both feet instead of just one, this will reduce the amount of weight you're putting on one foot, by spreading it equally between both feet.
- Don't bend your elbows.
- You should feel like you are punching the ground when your hands hit the ground. Use all the power you have.
- Always use a trained spotter until you’re comfortable doing it on your own.
- It’s easier if you get a running start (versus doing it from a standing position).
- Flexibility training should be done for range-of-movement. Warm up and cool down stretches will keep the body limber.
- Push off your shoulders in order to pop off the ground. Practice handstand pops or push-ups pushing off your hands.
- Hard surfaces increases the risk of injury. Always perform on a soft surface if you are just starting out.
- Make sure you bend your knees to take the impact of the landing.
- Injury can happen. Make sure you have a first aid kit or trained professional nearby.
Video: How to do a ROUNDOFF in 5 MINUTES
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Date: 03.12.2018, 07:13 / Views: 64141