Useful Tips

Strength, speed, balance - rondat in parkour


Without the correct setting of your hands, you cannot make a roundt. In this lesson, I explain how to do rondate if you have a fly leg left. If you have a swinging right leg, then the whole movement is done as well, but in a mirror.

How to put your hands for rondata.

During the rondate, your right hand is turned inward to the right and your fingers are pointing toward the body.

The more you turn your hand, the easier it is to turn in the rondata.

Your left hand also turns inwards to the right and fits as close to your right hand as possible.

Thumbs are always pressed to the palm of your hand.

Hands are placed narrowly and preferably in one line.

Leader 2: Learning to rotate 180 degrees in your arms

Now we need to find out if we understood the order of the hands correctly. To do this, you need to make a 180-degree turn in a simple version of the exercise.

How is the turn for the rondate done?

Squat and stretch your arms forward.

Place your hands as indicated in the last lead.

Your hands should be a little uncomfortable and should be twisted. This is even good.

Transfer the weight to your arms and begin torsion on your arms, adding pelvic work.

Push with two legs and stay as close to your arms as possible.

At the end of the movement you should have a complete turn of 180 degrees.

What you need to be able to

If you observe from the side, the trick seems quite simple, but few will be able to complete it without errors. And even small performance errors lead to gross deviations in the technique of other jumps, following in combination with a rondat. Therefore, to learn to competently do all the tricks leading to the completion of the rondate is the main task.

Development will be required:

  • handstand with steady balance,
  • wheels
  • kurbeta.

It is advisable to strengthen the muscles with push-ups. The wheel is best done in three basic versions: with a short hovering in focus on the arms during rotation, closing your legs with a 90 degree turn, with a jump and a turn. Kurbet practiced using a handstand as a starting position. Following a push by the hands from the floor, the body quickly "flows" into a standing position.

It is worth paying attention to specific details that distinguish a typical wheel and coubet design from the rondata technique. The beginning of the movement resembles a wheel. The basic difference: if you make a combination to the left, the right palm is turned to the left hand (and vice versa). In the process of passing the “stance” - the legs are connected, ending with a tune with a cocktail without bending the knees.

We carry out a rondat

To do everything right, first run a run (in several steps) to gain speed and the necessary inertia, which will help untwist the entire composition.

  • Hands begin to rise up to the end of the run. And already preparing for the swing, to focus on the floor.
  • Lunge pounce. While the arms are still raised, they make an entry into the rondat from a jump on one leg. At this moment, the second leg is carried forward.
  • Lunge: The knee of the extended leg is bent (rotation is conducted through it). A push is being made. At this time, the head should be between the hands. If you raise it, there is a great risk of losing balance and speed. If the chin is pressed to the chest, the rotation will occur too quickly.
  • The palm is first placed on the floor from the side of the leg bent at the knee (perpendicular to the axis of movement). Simultaneously with this movement, an active swing up with the free foot is performed.
  • As it rotates, the second palm touches the floor, the fly leg straightens, stretches upward, the previously bent leg also straightens, starting to tear itself away from the support.
  • During a stand on the hands and a T-shaped arrangement of the hands, the legs are brought together at 13.00 (as if the body had turned into a clock). That is - at a slight angle to the vertical.
  • Good hand push. With the necessary run-up and closed legs when leaving the rondate, inertia will forcefully push off from the supporting surface.
  • Simultaneously with the push, the body bends slightly so that the legs during the rotation are below the line of the hips.
  • Make the landing soft - on both legs with bent knees working like shock absorbers. In this case, the arms are extended forward, the body is slightly tilted. The impulse does not fade away, giving you the opportunity to immediately start a bunch of tricks that follow the rondat.

If, after landing, the body by inertia tries to move its back forward, as if preparing to receive a type of flask, the rondat is considered exhausted.

Important Features

The palms are placed on the supporting surface in turn. With a jerk, the shoulder girdle works, and the hands push off the floor without bending. Legs stretched up. Only competent setting of the palms will help to make rondat without errors. When resting on the floor, they should be in relation to each other so that the letter T is formed. The first abuts 90 degrees to the axis of rotation, the second rests along the axis of movement (that is, palms are placed perpendicular to each other). It turns out that the second hand sets the turn of the body in the opposite direction, and the element ends at a position of 180 degrees from the original.

Common mistakes:

  • Hands and feet deviate from the axis of movement. The rotation of the body, the setting of the feet and hands should be carried out strictly in one line.
  • Hands in focus forget to set perpendicularly.

After mastering this basic element, you can start practicing pirouettes, flasks, flips.

Lead 3: Wheel rotated 90 degrees.

A wheel with a rotation of 90 degrees is generally no different from a rondata. The only difference is that in this version we do not align our legs in the middle of the movement, but come along one leg.

Make a regular wheel face forward.

At the time of setting the hand, place it in the same way as you did in the previous speaker.

Hands are placed in turn and as close to each other as possible.

Hands should be scrolled as much as possible to make it easier to deploy the body.

Do not forget about the strong swing and the active turn of the shoulders.

Hold your legs wide throughout the movement.

At the end of the movement, you should turn exactly 180 degrees and stand on the fly leg.

At the end of the movement, your arms go up and your whole body is stretched as tight as possible.

Wide arms

The wider your arms, the more difficult it is to make a turn. Keep your palms narrow when entering the wheel with a turn.

90 Degree Slow Turn

You twist your arms a little to turn, and because of this, your body turns very slowly and for a long time. Twist more hands inward.

You cannot tighten 90 degrees

Having strengthened the work of the pelvis and shoulders, you will significantly accelerate the turn by 90 degrees. Screw the pelvis and shoulders more

When landing, hands go sideways

The movement begins with the brushes, and you must raise them as high as possible. Tighten your hands and immediately try to raise them up when landing.

At the end of the movement, your arms below

Leaving your hands below, you lose speed and relax. It will also be more difficult for you to make a switch to a back somersault or flask back. Push off with brushes.

Move at the beginning of the element for yourself and sideways

By starting to make the wheel turn too early, you will lose speed. Stretch the movement into the distance and it will be easier for you to do the lead.

Also, here all the errors that may exist when studying the wheel may occur.

Leader 4: Kurbet.

Kurbet is the final phase of rondate. In essence, it is a jump from hand to foot. Learning how to make a cockbet, you can connect your legs and make not a wheel with a turn, but a full-fledged rondat.

A simple version of the kurbet. Work in pairs.

Go into the handstand from the swing to the hill.

The stand should be level and the whole body stretched.

Your partner holds you by the hips with his hands. A partner stands as close as possible.

In this position, first you need to bend and unbend your knees gently.

Your socks are taut and the flexion / extension movement is smooth and leisurely.

Do 5-10 flexion and extension of the shin. If there is no partner, you can skip this part.

Leave your knees bent and from this position begin to fall down to your feet.

At the time of the fall, you abruptly begin to straighten your knees and pull your legs under you.

Then you sharply push your hands from the hill, rounding your back.

At some point, your body becomes a boat.

The movement looks as if they put an inflatable ball in front of you, and you are trying hard not to hurt it.

At the moment of landing, stand upright, your arms held high and your whole body stretched into a string.

Knee extension too early

Too early a swing during knee extension will not give inertia, and you will not be able to make a rounded movement. First fall and in the very fall begin to swing.

Extension too late for knee extension

Try to feel the movement so that the swing of the lower leg throws you up. Start to extend your knees a little earlier.

Kicking in the distance with knee extension

By bending the body, you make a movement for yourself, and this will give you the opportunity to push off well. Bend the body during the swing.

Hands go sideways or down.

If you don’t push your hands, then it’s more difficult for you to stand up after the rondata and the movement will be abrupt. Also then it will be extremely difficult for you to make a flask back or back flip. In the end, bend your arms slightly and push them sharply.

Lead 5: Walset

A waltz is a long jump from a semi-squat in a bandage. It is performed to accelerate and create speed on the rondate. With the right technique, rondata simplifies the learning process.

How to make a waltz.

Keep your arms straight back as much as possible.

Do the squat a little less than half.

Before jumping, tilt your shoulders slightly forward.

The arms begin to swing first, and when the arms reach the horizontal with the floor, the legs are connected.

Push your feet forward and up a little.

Your task is to stretch forward as much as possible and make a long lunge on landing.

In the lunge, your fly leg is behind, and the supporting leg is bent in front.

Hands reach a little up and forward.

Confused when to push and when to wave

Confused push and jerk, you lose speed. Make a slow movement 5-6 times and you will understand when to swing your arms and when to push.

Jumping up, you will stick into the floor on a landing. Tilt your shoulders when you jump forward, so you can jump into the distance and accelerate.

Your task is to stretch the movement very much forward, thereby you can easily swing your leg and smoothly put your hands.

Lunge instability

At first, it always sways from side to side. Do half strength and strain your whole body: concentrate more on movement and try more.

Lack of a cut in the end

The wide setting of the legs on landing will give not only stability, but also a good position for pushing into the rondat. Put your legs wider.

Weak squat at the start

Slightly bending your legs, you lose speed at the beginning and this will not give you acceleration. Bend more legs at the beginning of the movement. Sit a little deeper.

Weak hand swing at the start

Due to the weak swing, you will not be able to gain speed. Move your arms behind your back.

Walset + Rondat.

Now we combine the two movements. In this option, I checkmate at the moment when you need to switch from waltz to rondat. Mat is needed so that you stretch into the distance. With the help of these mats you will understand whether you are stretching the movement or not.

How to make a waltz + rondat

You perform the first part of the waltz in the same way as in the previous version.

After you have come to a lunge position you do not stop, but continue to move.

Your task is to stretch out your arms and, almost without touching the mat, make a roundt.

Leg swing and joint should be very fast and in the middle of the movement.

The whole body is as stressed as possible and at the end of the arm raised up.

Ideally, you should jump a little up at the end of the movement.

At the beginning of the waltzet, it takes you back

When you make a waltz, you need to fall forward a lot. If the weight on the fly leg and the body are behind, then the speed disappears. Transfer weight to the support leg.

Too long pause between the waltz and the rondate

A pause arises from uncertainty. The more you do each part correctly, the easier it is to connect them

Blows you aside

Most likely, you put your hands on the rondate aside or relax your arms or legs. Pulling the whole body and it will be easier for you to control the execution of the element.

Missing arms at the end and sagging in the back

Strong deflection in the back can cause a fall. Now it’s better to put your legs back and stop them a little. Also, when landing, keep your head between your hands and look down, this will remove the deflection.