How to Roll in Parkour/Free Running

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Last Updated: August 11, 2023

Have you wanted to land from a high fall, or just wanted to safely land from a jump? Well, this is a how to on doing a correct roll. Be sure to read the Tips and Warnings before attempting this!

Steps

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Practice on soft ground first, such as a mattress or grass.
2
To start (basic roll):
- Bend down.
- Put your hand on the ground, a little to the opposite side you are rolling.
- Now, tuck your head to the opposite side and push forward rolling on your shoulder, diagonally across your back (left shoulder to lower-right back or right shoulder to lower-left back).
- Try to curl into a ball while rolling.
- After that, put your knee on the ground or stand up directly with two feet.
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When you feel like you learned it, find a jump. Again, begin with a soft surface.
Try with something about three feet tall. Make sure that you can launch yourself off of it though; it's safer to try small, but going fast will apply what you'll feel from a higher fall.
After you jump, make sure to plot out your landing.
Once the balls of your feet hit the ground, bend your knees (not more than about 90 degrees), crouch and lean forward as quick as possible . Make sure to push off of your feet to propel yourself forward.
don't back out now, you might hurt yourself. Be careful not to land on your neck, or mid back, as you might get hurt. Perform the movements explained above; curl your shoulder and land on it, but be sure to roll diagonally.

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Question

What happens if I do a somersalt instead of rolling?

Profound Madman

Community Answer

You'd probably injure both your head and spine doing a somersault instead of a roll, which simply requires you to just use the shoulder of your dominant arm and lower part of your back on the opposite side.

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Question

Is it easy to snap or break your neck while doing this roll?

Community Answer

Yes it is. If you do not turn your head to the side, you will put lots of pressure on your neck, which can severely hurt and damage the neck or break it. I recommend not trying it out.

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Question

Are kids capable of this?

Profound Madman

Community Answer

It depends on what age this certain kid is. Children usually have such feeble bones and could easily hurt their shoulders doing this on a hard surface. However, when hitting adolescence at 12, your bones start developing a lot faster. The age I simply recommend for this parkour technique is probably 14 or 15. If you are actually a kid reading this, I say you continue playing the sports or physical activities you're doing now and wait until the age you feel strong enough to do these crazy moves.

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Tips

You know you're doing it well when you can roll without any pain. If it hurts, rest a bit and think what you might have done wrong.

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Get over any fear you may have, but still be cautious. If you have a fear of hitting your head, or landing on your neck, put those thoughts aside. They are more likely to happen IF you think about them.

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Land on soft ground. Don't try landing on asphalt until you have practiced in the grass, or other soft ground material.

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Warnings

Practice at a very low height.

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If you don't tuck your head to the opposite shoulder, you could risk damage to your head and neck.

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This can prove potentially dangerous and life threatening so always use caution when doing so.

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