The roll is one of the most useful techniques in
Parkour, essential for reducing impact from landings and redirecting downward momentum into forward momentum. It
doesn't take long to learn the basics of this technique but refinement can take many months of practice. There is no one single right way to do this technique as it differs slightly for everyone but when you are able to roll on hard surfaces without any discomfort then you have probably got it right.
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| Click the photo (above) to download a video of this technique.
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Normally you would go into a roll after a significant drop or if you are falling too fast to land on your feet and carry on running without stumbling but for the sake of learning it is
usually easier to practice from standing and then work your way up from there. It's probably best to try rolling on a soft surface like grass or carpet for your first few attempts, but bear in mind such surfaces wont give you a very accurate idea of just how good your technique actually is. Once you think you have perfected rolls on grass, move onto concrete and refine your technique from there.
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As you approach the ground look to see where you are going to place you're hands and feet. |
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As your feet make contact with the ground bend your knees to absorb the initial impact and bring your hands forward and to one side. |
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Lean forward and place your hands on the ground to your left.
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Tuck your head into your non rolling (left) shoulder and aim to roll diagonally
across your back from your right shoulder to your left hip. This is the part which is most difficult and takes the longest time to get right. Its not unusual to either catch your shoulder or your hip on the ground when learning, but eventually with practice you will be able to refine your technique to such an extent that rolling on concrete feels little different to rolling on grass. Practice is the key here. It
doesn't matter how many tutorials you read or videos you watch, the only way to actually learn this technique properly is to go out there and do it. |
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Assuming you did the previous part right you will now be rolling diagonally
across the muscles in your back, keeping any contact between your spine and the ground to a minimum. In reality this will only last for a fraction of a second so keep tucked up as tightly as you can and face the direction in which you wish to continue.
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Bring your legs forward and roll onto your feet. |
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Stand up and continue your run.
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Variations
The technique described above would be typically used by those who are right handed, but there is no reason why you cant roll the other way, diagonally from your left shoulder to your right hip.
While there are many different rolls that may be useful in some situations, the most common variation on the standard
Parkour roll is the dive roll. This is the same type of technique but rather than approaching the ground feet first, for a dive roll you would dive over the obstacle, approach the ground arms first taking all your weight though your arms before dipping one shoulder and going into a roll. This is slightly more difficult than the standard
Parkour roll and requires quite a lot of upper body strength to do it properly but is worth learning as it can be very useful at times, especially to save you from a potentially nasty bail. |
