Gymnastic floor skills, rolls or somersaults and headstand and handstand

1. GYMNASTIC FLOOR SKILLS
PHYSICAL EDUCATION
1º ESO

2. Begin in the squat
position
Keep feet
together
and toes
pointing
forwards
Head up and back
straight
Arms are
level with
shoulders
Head tucked in
with chin on
chest
Take weight
on hands,
back of head
and shoulders
Thrust from legs and
get hips into the air
Keep back
curved
Bend
knees
Roll back up
onto feet
Return to squat
position
Place hands
on the floor,
fingers
pointing
forwards
Keep your
hands
shoulder
width apart!
Keep your head
tucked in!
Keep your back
rounded!

3. Pay attention on:
 Chin to the chest
 Tucked legs
 Use hands to support the body
 Make contact with the floor at the back of the head, not the top
 Roll through the spine
 Stand up after the roll, with good balance
The forward somersault consists of making a turn on the cross axis of the body, supporting yourself
with your hands, rolling your body, and finally, ending in a position with your feet planted on the floor.

4. Important things:
- You have to make your body as round as possible.
- You should support yourself with the palms of your hands, shoulder-width apart and with your
fingers pointing forward.
- You have to bring your chin as close to your chest as possible.
- Before the turn, your feet should be together.
- Your feet should be kept together during the phase of the turn.
- Your upper back should make contact with the mat.
- You have to roll yourself quickly in order to be able to arrive back on your feet.
- You have to turn in a straight line.
Common mistakes:
- You have extended your neck.
- You have not directed all of your fingers forward.
- You have used your forearm as a support instead
of your palms.
- You has opened your legs
- You have made your legs into scissors, instead of
keeping your feet together.
- Your head has touched the mat.
- You have not sufficiently propelled yourself
forward.
- You have gone sideway.
USE HANDS TO SUPPORT THE BODY

5. Pay attention on:
 Start with stretched body standing
 Chin to the chest
 Tucked legs
 Hands ready over the shoulders
 Use hands to push the body through the roll
 Roll through the spine
 Stand up after the roll, with good balance
The backwards somersault consists of making a turn on the cross axis of the body, supporting yourself
with your hands, rolling your body, and, finally, ending in a position with your feet planted on the
floor.

6. Important things:
- You have to begin the movement in a crouching position with your arms forward.
- When you start the movement, you should put your hands at the same height as
your ears and point them backwards.
- You have to make the movement quickly.
- After the turn, you should propel yourself with your hands in order to avoid
pressure on your neck.
- You must to extend your elbows at the end of the movement.
Common mistakes:
- You have begun the position on your feet,
instead of crouching.
- You have not placed your hands in a correct
position.
- You have not done the turn quickly enough.
- You haven´t propelled enough with your
hands.
- You have not straightened your elbows.

7. Hold the handstand
position with good
tension throughout
the body
As the weight of the body begins to pass over
the vertical position, tuck head in, chin on chest
and bend elbows to allow the body to sink
down in a roll
Draw the knees in tightly to the body as
the shoulders touch the ground
As the roll near completion,
tuck heels in as close as
possible to hips, teach forward
with arms and thrust up with
legs to stand
Keep back curved!
Keep the
whole skill
controlled and
smooth

8. THE HEADSTAND
The headstand consists in maintaining an inverted balance with three supports: the
head and the hands.
- You should put your head and palms of your hands in the form of an
equilateral triangle before beginning to balance in the position.
- You should use your forehead as a support for your head. -
- You can´t move your hand when the movement has started.
- The first part of your body that you should lift is your torso, and then your
legs.
- You must blocked your hips. f. Your body should be perfectly aligned with
your feet together.
Common mistakes:
- You have placed your three supports in a line.
- You have supported yourself with the top of your head.
- Move your hands once as you begin the movement.
- You have not kept your hips squared.
- You have not sufficiently propelled yourself forward.
- You have propelled yourself forward with too much force and lost control.
- Your body wasn´t properly aligned.

9. THE HANDSTAND
The handstand consists in holding an inverted balance, using your hands as supports
- Stand with one leg forward and bent, and the other behind you and
extended.
- You should support yourself with firm hands, shoulder-width apart, and
with your fingers pointed forward.
- You should try to balance yourself leaning forward keeping your trunk
extended and your shoulder blocked
-You must bent your foot forward and after to throw de back leg extended.
- Your two legs should come together while vertical.
- You should keep your torso curved backward.
- You must propelled yourself strong enough.
- You should lower yourself while bent at the hips, and first lower one foot
and then the other.
Common mistakes:
- You had not your leg forward
- You have bent your elbows.
- You haven´t blocked the waist.
- You have not extended your foot behind you.
- You haven´t put your leg together while vertical
- You have bent your hips.
- You should propel yourself with more force.
- You have not kept your hips squared.
- You have lowered yourself with both feet at the
same time.