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Forward Roll Progressions: Floor Drill

Forward Roll Progressions is a beginner-level floor exercise drill that works on tuck position, body alignment and bent knees. Step-by-step progressions for learning and perfecting the forward roll — the foundation of all tumbling.

Quick facts

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

How to do Forward Roll Progressions

  1. Rocking Egg

    Sit on mat in tuck position, rock back and forth. Build the rounding and momentum feel for the roll.

    Cues: Chin to chest · Round back · Rock smoothly

  2. Downhill Roll on Wedge

    Perform a forward roll down a wedge mat. Gravity assists — focus on tucking chin and pushing with legs.

    Cues: Chin tucked · Hands flat on mat · Push with legs

  3. Flat Surface Roll

    Forward roll on a flat mat. Start from standing, squat, place hands, tuck chin, roll over, stand up.

    Cues: Squat first · Hands shoulder width · Stand at finish

  4. Straddle and Pike Finishes

    Forward roll finishing in straddle stand and pike stand. These develop the control needed for more advanced rolls.

    Cues: Straddle finish · Pike finish · No hands on floor to stand

Fixes these deductions

Builds these skills

Video

Watch a demonstration “6 Forward roll progressions that range from beginner to advanced” by Breazeal Gymnastics, on YouTube (opens in a new tab)

Common questions

What does Forward Roll Progressions help with?
Forward Roll Progressions targets tuck position, body alignment and bent knees. Step-by-step progressions for learning and perfecting the forward roll — the foundation of all tumbling.
What level is Forward Roll Progressions for?
Stickd rates Forward Roll Progressions as a beginner drill. It is part of the progression for Forward Roll (typically Level 1).

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