Are there any tricks or drills for doing a backward shoulder roll on the beam?

The back extension roll on the beam is hard, so, be prepared to work for it. The most important thing you can do in the back extension roll is keep your shape, and push through your shoulders. However, there are a few drills you can try:

1. Do candle sticks on the beam, placing your hands as you would for the extension roll. Start from a standing position, and do it faster and faster.

2. Practice your handstands. Do every type of handstand, until you could literally do them in your sleep. This WILL help with the step down.

3. A common problem in the extension on beam is the gymnast will push harder with one shoulder than the other. To prevent this, do handstand shoulder touches, and shoulder shrugs. Practice pushing through both shoulders hard, even if this means doing numerous handstands on the floor. Shoulder shrugs are when you do a handstand, either with or without a wall to lean against, and you sag through your shoulders, then push up. Handstand shoulder touches are when you do a handstand with or without a wall to lean on, and you lift your right hand and touch it to your right shoulder, left hand to left shoulder, etc.

Most importantly, practice. The back extension roll on beam really has no great drills, so you just have to go for it. It may take a year, or it may take a matter of days. Just be patient, and it will come.

If you are landing on your hair when you do the back extension on beam, put it in a bun, a very low ponytail, or low braids for competition.

Squeeze your butt muscles when you are rolling down! This will help keep you straight with the beam!