How to teach the back extension roll: 8 drills, step by step
You teach the back extension roll by combining a fast backward roll with a strong straight-arm push and a well-timed hip extension to handstand, practiced on inclined mats first. This short series of 8 drills is for floor coaches with gymnasts who already have a solid backward roll and handstand.
8 video steps · floor, floor-men
Step 1 of 8, free: Back Extension Roll 1
The phases
- Backward roll speed: roll back fast with tight body and hands ready by the ears.
- Push: press through straight arms as the hips pass over the shoulders.
- Extension: open the hips upward to reach a vertical handstand line.
- Finish: hold or step down from handstand with control.
Before you start
The gymnast should have a confident backward roll, a solid handstand and enough arm strength to push from the floor.
Common mistakes
- Weak push: the gymnast rolls over instead of extending up.
- Opening too early: the legs go forward and the handstand is not reached.
- Bent arms: the line collapses at the top.
- Arched back at the top: the gymnast falls over.
Coaching cues
- Roll fast
- Push tall
- Shoot the legs up
- Tight in handstand
All 8 steps
- Back Extension Roll 1
- Back Extension Roll 2
- Back Extension Roll 3
- Back Extension Roll 4
- Back Extension Roll 5
- Back Extension Roll 6
- Back Extension Roll 7
- Back Extension Roll 8
Frequently asked questions
How do I teach a back extension roll safely?
Use inclined mats to help the roll, teach the hand placement and push first, and spot the hips as needed. Progress to flat floor only when the gymnast can push to handstand reliably.
Why does my gymnast end in a pike instead of handstand?
Usually the push is late or weak, or the hips open too early. Drills on the push and the timing of the hip extension help, often on an incline.
What age can gymnasts learn the back extension roll?
There is no fixed age. It depends on arm strength, a solid handstand and comfort rolling backward. Many recreational gymnasts learn it after their backward roll is consistent.
What is a Back Extension Roll? Read the glossary entry