SESSION 11

CA13

Exercise 13 (CA13)

Rolling on the back: crib & protect the head with tennis ball

Objective

Roll from an elevated position

Equipment

Tennis ball

Description.

Initial position: Hands on the knees and bent hips. Ball held by the neck.

Execution: Roll on the back, supporting vertebra by vertebra. Once the rolling starts, simultaneously bring the hands to the head to protect it from possible impact. It is important to prevent the ball from falling and the head from going backward and hitting the floor at all times.

5 repetitions of the exercise will be performed.

Observations

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

CA26

Exercise 26 (CA26)

The clock

Objective

Rolling with uncertainty

Equipment

One rope

Description.

Initial position: Groups of 5 to 8 people. Sitting in a circle, knees and hips flexed. One person in the center of the circle standing, holding a rope.

Execution: The person in the center begins to spin with the rope sliding on the floor. Those who are sitting will fall backward, rolling onto their back, aiming to avoid being hit by the rope as it passes. Hands should protect the head. 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 spins and then switch partners.

Observations

The person in the center does not spin; it changes the rope from right to left behind its back. This way, we will avoid dizziness.

CF3

Exercise 39 (CF3)

Plank fall with uncertainty with alternating hand placement

Objective

Assimilate the final position of a forwards frontal fall

Description.

Initial position: In trios. One person kneels down. Other person stands behind, holding a rope that has been previously passed under the arms and chest of the kneeling partner. The third person stands in front.

Execution: The person in front of the one performing the exercise has to show their hands to the performer, who should try to touch them. When the partner holding the rope releases it, the performing partner must fall on their forearms to cushion the fall. Remember to turn the head and look to the side.

Each member of the trio will perform 5 repetitions.

Observations

Remember that in the initial position, forearm support should be done forming a triangle (elbows apart and hands close together). In this exercise, uncertainty in the fall is addressed.

CR4

CR5

CR8

Teach to Fall

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