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Backward Roll Progressions: Floor Drill

Backward Roll Progressions is a beginner-level floor exercise drill that works on tuck position, body alignment and bent arms. Progressive drills to master the backward roll with proper hand placement, tight tuck, and straight-arm push.

Quick facts

Event
Floor Exercise
Difficulty
beginner
Equipment
wedge mat, mat
Time per round
about 2 minutes
Muscles
Core, Triceps, Shoulders, Quadriceps, Hip Flexors, Lower Back

How to do Backward Roll Progressions

  1. Back Rocker

    Sit in tuck, rock backward placing hands by ears. Rock back and forth without completing the roll.

    Cues: Hands by ears · Elbows up · Chin tucked

  2. Downhill Backward Roll

    Backward roll down a wedge mat. Gravity assists — focus on hand placement and pushing through arms.

    Cues: Push through arms · Hands by ears · Stay tucked

  3. Flat Surface Backward Roll

    Full backward roll on a flat mat. Sit, roll back, push through hands, finish on feet.

    Cues: Strong arm push · Chin to chest · Finish standing

  4. Backward Roll to Push-Up Position

    Backward roll finishing in push-up or pike position. Develops the extension needed for backward roll to handstand.

    Cues: Extend legs at top · Straight arms · Control the finish

Fixes these deductions

Builds these skills

Video

Watch a demonstration “1125 Back Roll from Height” by Tumbl Trak, on YouTube (opens in a new tab)

Common questions

What does Backward Roll Progressions help with?
Backward Roll Progressions targets tuck position, body alignment and bent arms. Progressive drills to master the backward roll with proper hand placement, tight tuck, and straight-arm push.
What level is Backward Roll Progressions for?
Stickd rates Backward Roll Progressions as a beginner drill. It is part of the progression for Backward Roll (typically Level 1-2).

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