What are the key points of the single shoulder back roll?

The one-shoulder backward roll is an exercise we do during physical education class, but if you master it, you can also use it to deal with bad guys you meet in life. After all, as a woman, it is very necessary to master some self-protection methods. There are many key points of the one-shoulder backward roll, and our movements must be standard and standardized. Next, let us look at the key points of the one-shoulder backward roll.

1. Fish Jump Forward Roll

[Key points of the movement] ① Start from a half squat with your arms raised behind you, then swing your arms forward while pushing off the ground with your feet to leap forward and upward. ② When in the air, keep your chest tucked in, hips slightly bent, and legs straight (look downward and forward). ③Then support yourself with your hands on the mat, bend your arms and lower your head in a controlled manner, then roll forward and stand up.

[Teaching Specifications] There are obvious leaps and smooth rolls.

[Protection and Assistance] ① The protector stands on the side of the practitioner's hands where the pad is placed, supporting his shoulders with one hand and his thighs with the other hand to help him cushion his landing and roll forward. ② The protector stands on the side of the practitioner's take-off point. When he jumps, he supports his thighs with both hands and pushes them forward to help him get into the air and roll forward.

【Teaching method】①Do forward roll after push-ups. ②Imitate a rabbit’s hop and practice jumping. ③Roll forward from a high place to a low place. ④ Perform a forward dive over an obstacle (such as a low jump box) with help.

2. Headstand

[Key points of the movement] ① Start with a squat push-up, with your hands shoulder-width apart, forming an equilateral triangle with the front of your head. Keep your elbows tucked in, lift your hips, and slowly straighten your legs. ②When the hips are in a vertical position, lift one leg and push the ground with the other leg. ③When the body is standing steadily, put the legs together and stretch the hips to get into the headstand position.

[Teaching specifications] The body is vertical and stands stably.

[Protection and Help] ① The protector and helper stands in front of the practitioner, holding his waist with both hands. When the practitioner does headstand, both hands change to holding the calves. ② If you fall forward while doing Headstand, lower your head and roll forward to protect yourself.

【Teaching method】①Do headstand against the wall. ② Squat and push up, raise one leg and squat with the other leg, then do headstand with legs together. ③ Squat and push off the ground with both feet, bend your legs and do headstand. ④ Start from the split-leg stand and do a slow headstand.

3. Headstand forward roll

[Key points of the movement] After you are stable in the headstand, move your center of gravity forward, lean forward with your body straight, and then lower your head and chest. Then, hold your neck and back against the mat, quickly pull in your legs and curl up your body, and stand up with your upper body forward and legs hugged.

[Teaching Specifications] Smooth rolling and good rhythm.

[Protection and Help] The protector and helper stands in front of the practitioner, holds his calf and moves forward with him. When he lowers his head and chest to accelerate forward rolling, he immediately lets go, squats down and helps push his back into a squatting position.

[Teaching method] With help, experience the feeling of lowering your head in the morning and curling up in the evening.

4. Cartwheel

[Key points of the movement] (taking the left as an example) ① Stand upright, starting with the right leg, lift the left leg forward, raise both arms, land the left leg with the knee bent, lean forward, quickly swing the right leg back, and support the ground with the left hand. ② Push the ground with your left foot and turn your body 90 degrees to the left at the same time. Swing your right arm over your head to the left and support the ground. Go through the process of split-leg handstand and flip to the left. ③ Push the ground with left and right hands in turn. When the right foot lands on the ground, stretch the left leg to the side to stand with legs apart, and stand with right foot and left foot together.

[Teaching specifications] Hands and feet are on the ground in a straight line, and handstand in the air on a vertical plane.

[Protection and Assistance] The protector and assistant stands behind the practitioner, with arms crossed (left hand on top), and holds the practitioner's waist with both hands to help with side flip.

[Teaching Method] ① Do side flip split-leg handstand and side flip split-leg handstand to standing with help. ②Do cartwheels along the marked line. ③Continuous cartwheels.

The essentials of the one-shoulder back roll are not very complicated. As long as we study hard, we will understand them clearly. Of course, in the whole process, we must understand them attentively and carefully, and not rush them. This will only result in the movements not being so standardized, and it will not play any role when encountering danger. So before we learn this sport, we must understand the essentials of the one-shoulder back roll in detail.