Try adding height. As you see I have other issues but this gave me the time to bring my legs together and begin to lift my chest
Diagnosing my round-off issues
Here is the grim truth. Apart from my lunge problems, I have a “where my hands go” problem. Green is where my hands should be, blue is where they go.
So 1st port of call when fixing your round off is to draw around your feet and try a round off with your hands covered in chalk.
It gives you grim feedback. If your ego can cope!
You can then take a video clip and watch the disaster in “SLOMO”
This, is surely, partly to do with shoulder flexibility
So here is how to begin to fix it.
1) Position specific work
hold the position against the wall
2) generic Shoulder flexibility work
I’ll add a link once Ive finished the video
Round-off: failure to land in a lunge
This is a major problem for me and other adult (learner) gymnasts. In order to round-off , the leading leg needs to be able to support a deepish lunge position that allows the energy to be transferred forward. Quickly. Then snapped straight, to drive the leg up to catch the other one up.
Its a problem frequently overlooked and seems to haunt those who have done “proper” exercise. A “proper” exercise lunge ( or the split jerk in Olympic Weightlifting) will demand an upright torso, and probably the heel down on the leading leg.
It is aimed at keeping energy centred, not “rolling it” forward.
You need to be able to direct the lunge forward with a knee bend and not prematurely straighten it.
For now, start building a bit of static “round off lunge” position into your life. It is true that you will never hold the position as the energy is going forward, but when I started to correct this position with my coach, I found that I could not hold this position. I’ll blame a dodgy adductor muscle for now, but the reality is, if I couldn’t hold it, why would I be able to jump into it? The front foot is more on the ball of the foot than the heel, and my shoulders are forward, Neutrali(ish) spin.
Add this to your practice. Once you have it you can begin to turn your upper body away in “proper” preparation of the round off.