In this lesson, you will learn how to do a front pike roll in artistic gymnastics. The front pike roll is a front roll where you keep your legs straight (knees fully extended). The pike position is basically a double-leg stretch. That's why you should stretch in this position before you practice the gymnastic front pike roll. Once you can perform the front pike roll, try doing a handstand followed by a pike roll. Find more gymnastics skills at artistic gymnastics main.
Execution
- Initial Position
Extend your arms overhead and look straight ahead as if you were going to do a gymnastic handstand. Raise your fingertips as high as you can and fully extend your knees. Keep your abdominals tight — don’t hollow your back. Your shoulders should be next to your ears, and your legs should be closed. - Leaning Forward
Lean forward and move your upper body, arms, and head as one unit. Don’t bend your elbows or shoulders. At this point, only bend your hips and knees slightly. Keep your arms and trunk aligned until you reach a horizontal position. - Leg Extension
Then, extend your legs and ankles, and place your hands about one body length from where you stand. Keep your abdominals tight and extend your elbows. For a brief moment, your legs should be parallel to the floor. - Pike Position
Round your back, contract your abdominals, and bring your legs closer to your trunk. Your knees and ankles should remain fully extended, and your body should be flexed at the hips. This is the pike position. Now, bend your elbows and roll over your back. Don’t forget to bring your chin to your chest as you roll. Don’t let yourself fall. - Arm and Body Movement
Keep rolling and extend your arms forward so that your wrists are next to your knees. This part of the roll is fairly quick. - Using Abdominal Strength
From here, use your abdominal strength to keep your legs close to your upper body. Roll forward and plant your hands before your heels touch the floor. You can do this with your arms fully extended or with bent arms. Both variations are fine. However, when you place your hands, your wrists should be next to your knees or even further forward. The extended-arm variation is harder and looks better, but I recommend trying it with bent arms first. - Standing Up
Push your hands down and plant your feet (knees and ankles fully extended). Don’t open up yet. The further you lean forward, the easier it will be to stand up. - Using the Roll's Momentum
Use the momentum from the roll to stand up and throw your arms forward to bring your center of gravity in front of your body. Your knees and elbows should remain fully extended. - Finishing the Roll
Stand up and extend your arms overhead. The beginning and the end of the gymnastic front pike roll are exactly the same. Raise your fingertips as high as possible and extend your elbows and knees. Look straight ahead. Align your legs, upper body, and arms.
Advice
- Before you learn the gymnastic front pike roll, you should learn how to do a normal front roll and stretch your pike position by sitting on the floor. Also, practice the pike planche — push your hands down and lift your legs using the strength of your abdominals.
- Try the gymnastic front pike roll on mats first.
- It is very important that you shift your center of gravity forward when you stand up. Keep your head close to your shins and move your arms forward.
- If it's still very hard to get back up, try rolling downhill.
Suggestions
- Gymnastic Front Roll
- Gymnastic Dive Roll
- Handstand to Pike Roll
- Gymnastic Back Roll
- Back Roll to Handstand
- Gymnastic Handstand
