How to Do a Forward Roll

Forward rolls are one of the first things you'll learn in gymnastics because it is a basic form that is used in many gymnastic moves.

Steps [edit]

Balance on the balls of your feet in a squat position.
Hold your arms out in front of you to help you balance.
Put your hands on the floor.
Tuck your head in and start to roll forward.
Roll slowly onto the back of your shoulder region. Imagine your head as the center of a wheel and your body rolling around this central point. Always aim to roll on the shoulders to protect your neck and back.
Push off with your feet so that your body will roll right over. Keep your legs tucked in as you roll.
Push off with your hands and back up onto the balls of your feet.
Reach your arms out in front of you to help yourself get your balance.
End back in a squat position.

Learn how to do forward rolls correctly when you first start to learn them, because if you do them wrong, it will be harder to correct once it's become a habit.
After you land on your head or neck, (Step 5) grab your knees. This gives you momentum so it is extremely easy to land back on your feet and stand up.

Avoid doing this kind of roll on hard surfaces. The act of rolling along your spine can damage it. Always use a mat or grassy surfaces.