Exercise 14 (CA14)

Rolling on the back: crib & dumping with tennis ball

Objective

Roll from an elevated position

Equipment

Tennis ball

Description.

Starting position: In pairs. One person sits with knees bent, shoulders flexed, elbows extended, and palms facing down. The other partner stands in front, holding the wrists of the seated partner, applying traction to create tension.

Execution: The standing partner releases the wrists of the seated partner (creating uncertainty), and the seated partner lets themselves fall, rolling onto their back. Simultaneously, they perform hand striking (damping). It's crucial to avoid letting the head go backward and hit the ground at any point.

Each member of the pair will perform 3 repetitions.

Observations

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

 Exercise 24 (CA24)

Backwards fall slip

Objective

Increase in inertia during backwards fall

Description.

Initial position: Individually, seated on the floor with bent knees.

Execution: When the student decides, they slide on their glutes propelled by their arms (palms of the hands on the floor), allowing themselves to fall and roll onto their back while performing damping. Each repetition should change direction.

Each member of the pair will perform 5 repetitions.

Observations

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

Exercise 34 (CL7)

Flamingo. Rolling laterally over the back & damping.

Objective

Roll in a sidewards fall

5 repetitions of the exercise will be performed.

Observations

Always keep the chin close to the chest (neck flexion) to promote head protection.