Exercise 16 (CA16)

Rolling on the back with hands on the head using a rope

Objective

Protect the head and assimilation of rolling on the back

Equipment

One rope

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 bring their hands to their head to protect it from potential impact. 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 25 (CA25)

The Death Star

Objective

Rolling with uncertainty

Equipment

One rope

Description.

Initial position: Groups of 5 to 8 people. Sitting in a circle, knees and hips flexed, arms extended in front, holding a rope with their hands.

Execution: Everyone tilts backward, lifting their hips slightly off the ground (approximately 5 cm). When any student decides, they will unexpectedly release the rope, and everyone will fall backward, rolling onto their back and bringing their hands to their heads to protect them. It is essential to prevent the head from going backward and hitting the ground, so we must always maintain neck flexion.

They will perform 5 repetitions.

Observations

In each repetition, a different student releases the rope to create uncertainty.