Dive Roll Drills
To: <AskTheCoach@GymnasticsZone.com>
Subject: Dive Roll Drills
Do you have good drills for teaching a dive roll? Thanks.
Below is a list of progressions which we might use if we had a gymnast
who had to perfect a dive roll for their Level 5 routine or were going
to use it in optionals. The approximately 60 progression steps
should take about two and a half months ( one summer) of daily practice
to go through and master.
Obviously, many of the early progressions are basic, but we would
at least review them to see if the gymnast were doing the skill the way
we want it to look and be done. We would then begin to work through
the rest of the progresssions and determine where the level of the gymnast
was. From then on, we would review the previous progressions and
work on making at least one step of progress each day.
We are more interested in making sustainable daily steps of progress
and mastering them than speeding through the progressions as fast as possible.
We generally do steps of progression not "drills" meaning that we
are interested in continuous progress, not drilling. We use a wider
range and greater number of progression steps than many coaches to help
to truly master skills in both consistency and execution.
We do design and use repetitive drills if we have a gymnast who is
having a specific problem that we need to correct. For example, if
we have a gymnast who is diving down instead of up to at least chest high
dive rolls, we will use extra drills to correct the situation. Some
of these would include progressions and we might design some other drills
to use.
For example, we would repeat the run punch jumps, the dive rolls
over the barrel and the dive roll high jump progression steps. We
might also create some more drills to do, like doing dive rolls over different
mats and objects, doing dive rolls over objects into the pit and perhaps
working on front tucks to get the correct take-off angle.
But unless we have an error that is difficult to correct, we don't
do "drills" for the sake of drilling. We only do them when we have
a major problem to correct.
Dive Roll Progressions
Prerequisites: The primary prerequisite for a dive roll
is sufficient arm strength to protect the head and neck when diving toward
the gymnasts head and neck, especially in case something goes wrong, like
a short landing.
Example Strength Levels:
Handstand Push-Up Strength Level
Jump To Handstand Strength Level
Warm-Up
Be sure to thoroughly warm up wrists and neck, in particular (along
with the rest of the body).
Technique Tips
All Dive Roll Skills should be done to Stick Landing (with no steps)
All Forward Roll and Dive Roll Skills should be done visually spotting
first the mat for hand placement and then forward to a spot high on the
wall.
All Forward Roll and Dive Roll Skills should be done with arms by ears
straight shoulder angle.
There must be sufficient heel drive in dive rolls (to handstand or
slightly past).
Working this large a number of progressions steps allows for gymnasts
to become very comfortable with the skill and overcome any fear of doing
dive rolls at chest height, head height or above and mastery and control
of landings.
Common Errors:
Insufficient heel drive results in legs collapsing on the upper body
and a slow roll out.
Not visually spotting throughout skill.
Incorrect arm position (not by ears) on roll out.
Tucking too early into roll out.
Not taking off upright and upwards (Leaning forward on take-off).
Arch or pike, instead of staying hollow throughout dive roll.
Not driving heels into dive roll.
Legs apart or bent in dive roll.
Piking on landing of dive roll.
Bouncing on landing of dive rolls is often because body was piked
and landed flat on back instead of rolling.
Not smooth into roll
Tucking too soon into roll.
Head backward coming out of roll. Head should be forward and
visually spotting forward.
Knees apart and toes not pointed in roll.
Not coming smoothly to stand.
Forward Roll Mastery
(Emphasis on pushing off with straight legs and pointed toes)
Tuck Forward Roll
Open Knee Tuck Forward Roll
Pike Forward Roll
Pike Forward Roll with Open Knees Standing Up
Pike Forward Roll to Straddled Leg Stand
Pike Forward Roll with Straight Leg Stand
Handstand Forward Roll
Handstand Straight-arm, Straight-leg Forward Roll
Forward Roll onto 12 Crash Mat
Tuck Forward Roll
Open Knee Tuck Forward Roll
Pike Forward Roll
Pike Forward Roll with Open Knees Standing Up
Heel Drive Training
Handstand Straight-arm, Straight-leg Forward Roll
(For correct heel drive action)
Standing Dive Rolls
Standing Dive Roll
Standing Tuck Dive Roll onto 12 crash mat
Standing Pike Dive Roll onto 12 crash mat
Standing Layout Dive Roll onto 12 crash mat
Take-Off Practice
One step Run Punch Straight Jumps
Three step Run Punch Straight Jumps
Arm Strength/Safety Catch Practice
Tuck Dive (from floor) to Handstand on 12 crash mat
Pike Dive (from floor) to Handstand on 12 crash mat
Tuck Position Awareness/Rotation Air Awareness
One step Run Punch Tuck Dive Roll onto 24 crash mat
3 step Run Punch Tuck Dive Roll onto 24 crash mat
5 step Run Punch Tuck Dive Roll onto 24 crash mat
One step Run Punch Tuck Dive Roll onto 12 crash mat
3 step Run Punch Tuck Dive Roll onto 12 crash mat
5 step Run Punch Tuck Dive Roll onto 12 crash mat
Pike Position Awareness/Rotation Air Awareness
One step Run Punch Pike Dive Roll onto 24 crash mat
3 step Run Punch Pike Dive Roll onto 24 crash mat
5 step Run Punch Pike Dive Roll onto 24 crash mat
One step Run Punch Pike Dive Roll onto 12 crash mat
3 step Run Punch Pike Dive Roll onto 12 crash mat
5 step Run Punch Pike Dive Roll onto 12 crash mat
Layout Position Awareness/Rotation Air Awareness
One step Run Punch Layout Dive Roll onto 24 crash mat
3 step Run Punch Layout Roll onto 24 crash mat
5 step Run Punch Layout Roll onto 24 crash mat
One step Run Punch Layout Dive Roll onto 12 crash mat
3 step Run Punch Layout Roll onto 12 crash mat
5 step Run Punch Layout Roll onto 12 crash mat
Obstacle Dive Rolls
Run Punch Layout Roll over foam barrel on 12 crash mat
Run Punch Layout Roll over foam barrel on 24 crash mat
Layout Dive Roll Heel Drive Practice
Run Punch Springboard Front ¾ layouts to Flat back on 12 crash
mat
Run Punch Springboard Front ¾ layouts to Flat back on 24 crash
mat
3 step Run Punch Dive to Handstand Forward Roll on 12 crash mat
3 step Run Punch Dive to Handstand Forward Roll on 24 crash mat
Layout Dive Rolls
One step Run Punch Layout Dive Roll onto 4 mat
3 step Run Punch Layout Roll onto 4 mat
5 step Run Punch Layout Roll onto 4 mat
Competition Mat Layout Dive Rolls
One step Run Punch Layout Dive Roll on competition floor
3 step Run Punch Layout Roll on competition floor
5 step Run Punch Layout Roll on competition floor
Overtraining Progression
One step Run Punch Layout Dive Roll onto 4 mat
3 step Run Punch Layout Roll onto 4 mat
5 step Run Punch Layout Roll onto 4 mat
One step Run Punch Layout Dive Roll to Straddled Leg Stand onto 4
mat
3 step Run Punch Layout Roll to Straddled Leg Stand onto 4 mat
5 step Run Punch Layout Roll to Straddled Leg Stand onto 4 mat
One step Run Punch Layout Dive Roll with Straight Leg Stand onto 4
mat
3 step Run Punch Layout Roll with Straight Leg Stand onto 4 mat
5 step Run Punch Layout Roll with Straight Leg Stand onto 4 mat
Dive Roll High Jump/Contest
Run Punch Dive Rolls over jump rope onto 12 crash mat
Springboard Run Punch Dive Rolls over jump rope onto 24 crash mat
Have Your Own Questions?
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