Defence and recovery / Solo mat / Build

Rock back, then sit

A shoulder-stand rock followed by a seated base, so an inversion always ends somewhere useful.

Getting back to a base you can work from: off the back, off the knees, out of an inversion, after a fall.

Phases of this study

1. Tuck and post. Both hands beside the hips.
2. Hips over the shoulders. Head along the mat, weight on the upper back.
3. Rock forward. To a tucked sit.
4. Seated base. Post a hand, set the feet.
5. Hold. Base before anything else.

Common faults

Rocking onto the neck

Too far back; the neck loads.

Coming up with no base

The rock finishes in a slump rather than a seated base.

Hands late

The post arrives after the weight has gone back.

Why it matters

An inversion is only useful if it ends somewhere you can work from. This pairs the rock with the seated base so the exit is rehearsed as often as the entry.

Drill prescription

3 rounds of 30 seconds work with 30 seconds rest. Rock, sit, set the base. Five per round.

Scope

Solo drill on a mat. No partner, no grips, no weight, no pressure and no resistance are shown. Not coach-verified: a qualified instructor has not reviewed the animation or these notes. Not a granby; learn inversions with a coach.

Cues the timer will call

1. Hands posted before you rock.
2. Rock forward to the sit, not onto the neck.
3. Set the base before moving on.

Movement notes: Shoulder-stand rock

1. Tuck. Draw the knees toward the chest and keep the chin tucked.
2. Post the hands. Post both hands beside the hips before any weight goes back.
3. Hips over the shoulders. Rock back until the hips sit over the upper back, with the head resting along the mat, never loading the neck.
4. Rock forward. Rock forward again to a tucked sit and hold the knees.

Watch for. This is a rock onto the upper back, not a full inversion or a granby. The weight stays on the shoulders and posted hands; if the neck is taking load the rock has gone too far. Learn inversions with a coach before adding any rotation.

Movement notes: Seated base

1. Sit tall. Use a comfortable seated position on a mat.
2. Set a base. Keep one foot available to support movement.
3. Hands ready. Hands can frame or post according to the task.
4. Hold. Pause without collapsing onto the lower back.

Watch for. This shows solo base only, not a partner escape.

Rehearse, then reflect

Open the visual study to step the phases on the live model. Start slowly using the movement taught by your coach, pause between repetitions and keep the range comfortable. Add the study to a session when you want a timed block, and record one useful observation afterward.