Tutorial of Dive roll full twist
The illustration below is a flow of a Dive roll.
In reality, you don’t move that much(An illustration of each form is shifted to right).
1,2,3,6 are the same as Dive roll’s.
Ways to Practice for Dive roll full twist
① Jump before punch
Run faster and jump long and low.
Don’t slow down to jump; use all the momentum of run-up to jump longer like a long jumper in track&field.
The height of your waist should be kept(the yellow line).
Put your legs forward after the half in the air.
When your feet touch the ground, you should be leaning back.
In the air, you can swing your arms neighther upward or downward.
However, note that your arms should be in front of your chest when your feet touch the ground.
② On the ground
or
Your run-up is transformed by frictional force to rotation in the air.
If you have only short run-up, you should get more momentum.
Therefore, you should swing down your arms.
If you have enough run-up, you should diminish rotation.
Therefore, you should swing up your arms and swing your upper body backward like a back flip.
To get higher dive roll, your waist should be above your feet.
(cf. Swing your arms and upper body)
③ Take off
If your hip-joint is flexed, forward rotation is initiated.
Therefore, you should flex your hip joint when you have only short run-up.
If you are arched, backward rotation is initiated.
Therefore, you should arch your back when you have enough run-up.
(cf. To arch your back makes rotation but decreases height)
④ In the air
The below is the ideal in gymnastics.
In the air, you cannot add twisting in usual way; twist your body.
It is because you usually get twist by twisting your body on the ground but for now there is not the ground anymore.
There are 2 methods to initiate twist in the air.
You should apply the more effective way; Tilt twist.
Not mentioned the details here but it gives you twist automatically.
In tilt twist, the only you should do is to put up your twisting side’s arm and put down the other arm.
If you want to twist counterclockwise, you are left twister, so you should left arm.
If you keep your body straight and put your one arm and put down the other, you will start twisting.
Do both of three you can twist.
If intending to twist and do other than those, you may not be able to twist.
⑤ Prepare for landing
When you twist 3/4, start looking at the landing point.
And after or just before you complete full twist, you should put the other arm up.
It is for stopping twisting and prepare for rolling.
If the ground becomes close to you, put your hands on the ground.
⑥ Land and roll
Support your body with your arms and then, bend your arms to absorb an impact of falling.
At the same time, you should flex your hip-joint.
And then, put the back of your head on the ground.
When your back touches the ground, start flexing your knees.
If you flex your hip-joint too much or start flexing your knees earlier, you cannot roll smoothly.
You should change the speed of flexing according to the rolling speed.
The order you put each part of your body on the ground is hands ⇒ the back of your head ⇒ the top part, middle part, low part of your back ⇒ hips.
How to roll smoothly is here, Handstand roll (How to roll smoothly)