Exercise 6 (CA6)

Rolling over the trunk with head protection

Objetive

Protect the head and know how to roll

Equipment

Tennis ball

Description.

Initial position: Sitting with knees bent. Place a tennis ball held between the chin and the chest.

Execution: Gradually lower the back to the floor, supporting vertebra by vertebra. Simultaneously, bring the hands to the head to protect it from possible impact. It is essential to prevent the tennis ball from falling at all times, thus avoiding the head going backward and hitting the floor.

5 repetitions of the exercise will be performed.

Observations

An eccentric contraction of the core (abdominals, intercostals, etc.) should be performed.

 Exercise 31 (CL4)

Spinning top

Objective

Roll in sidewards fall

Description.

Initial position: Sitting with knees bent, feet together, and hands holding the feet.

Execution: Allow yourself to fall laterally, rolling onto the back, backward, and laterally, in all directions, as if you were a spinning top. While rolling, release the hands from the feet and place them behind the nape for protection.

They will perform 5 repetitions in different directions.

Observations

Both eccentric and concentric contractions of the trunk should be performed (abdominals, intercostals, etc.).

 Exercise 32 (CL5)

Hip shift & protect the head

Objective

Roll in a sidewards fall