Exercise 10 (CA10)

Rolling on the back: crib

Objective

Rolling from an elevated position

Description.

Initial position: In pairs. One person lying supine, with hands on their head and knees bent. They flex their neck and place a tennis ball held between their chin and chest. The other person stands in front of their feet.

Execution: The standing partner must try to touch the head of the lying partner from the side, while the lying partner must turn to the right and left on their back to avoid it.

Each member of the pair will perform 1 repetition.

Observations

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

 Exercise 21 (CA21)

Rolling on the back with ball & dumping

Objective

Protect the head and assimilation of rolling on the back

Equipment

Foam rubber ball (approximately 20cm in size).

Description.

Starting position: In pairs. One person sits with knees bent, holding the ball in hand. The other partner stands in front.

Execution: The partner on the ground throws the ball to the standing partner; at the same time, they will roll on their back, finishing with hand striking (damping). It's crucial to avoid letting the head go backward and hit the ground, so maintain neck flexion at all times.

Each member of the pair will perform 3 repetitions.

Observations

The trunk (abdominals, intercostals, etc.) should undergo an eccentric contraction.

Exercise 34 (CL7)

Flamingo. Rolling laterally over the back & damping.

Objective

Roll in a sidewards fall