Basic Crouch Roll - LondonParkour

Lesson Level : 1

Basic Crouch Roll

lesson

4m 7s

Video Details

Rolling techniques are vital for dispersing the impact of falls, allowing individuals to change the downward force of a jump into a sideways roll. This maneuver helps to avoid taking the full force directly into the body. There are variations of the roll, including the sideways roll and the forwards roll, each used in different circumstances. The goal is to manage momentum while ensuring safety during physical activities.

For proper execution of a roll, it's essential to aim for a 45-degree angle and roll diagonally across the back from one shoulder to the opposite hip. This method helps in utilizing the muscular areas of the body instead of bony parts, ensuring a safer landing. Both the hands and shoulders should make initial contact with the ground as the body rolls into an upright position. It’s crucial to practice this technique on various surfaces, starting with softer ones before attempting on harder surfaces like concrete, which simulate real fall scenarios.

Practicing the roll can be challenging, and it’s normal for individuals to struggle initially. The key lie in getting the head down and hips up to complete the movement effectively. Regular practice, focusing on rolling in both directions, will help perfect this critical skill. Over time, with patience and repetition, mastering the roll can enhance overall physical performance and safety during high-impact activities.

Key Points:

Rolling techniques help disperse impact during falls, protecting the body from injury.
Proper technique involves rolling diagonally from one shoulder to the opposite hip at a 45-degree angle.
Regular practice on various surfaces is crucial for mastering the roll and ensuring safety during physical activities.

Note: This video summary is generated by AI from the video transcript and may not always be accurate.

The Lesson

Demonstrate a basic parkour roll from a crouched position on grass.

You must repeat three times over each shoulder.

Your head and knees must not come in contact with the ground and you must roll across one shoulder and the opposite hip.

You cannot perform a sideways roll or a gymnastics roll. This must be a diagonal roll across the back from the shoulder to the hip.

You should travel in a straight line and you must finish on your feet.

Basic steps:

Place hands flat on the ground at 45 degrees to your body.
Open your knees wide.
Drop your forward shoulder onto the ground while extending your legs.
Roll diagonally across the back coming up from the opposite hip.
Place your feet under you, making sure you do not roll onto your knees.

Challenge Details

Guidelines to successfully accomplish the challenge.

sides.

You must complete and demonstrate on Left then Right Sides

Details

Both sides must be performed.

repetitions.

You must complete 3 repetitions

+ / -

You can repeat more than specified.

Details

Three repetitions on each side (6 reps in total).

landing.

Your landing must be Both Feet (Ball of the foot)

Momentum

Your momentum should be Stopped once you have landed.

Details

Finish on your feet.

takeoff.

Your takeoff must be Start from a crouched position

Momentum

Your momentum should be Stopped once you have taken off.

Details

Start in a crouched position with both hands on the ground.

hands.

The hands must be Flat hands

Details

The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.

orientation.

Your orientation must be Start and Finish facing the same direction.

Details

Finish facing the same direction as your starting direction.

Transcript

																									
														5.48
														let's look at
													
																									
														7.48
														rolling so
													
																									
														10.04
														rolling is used for a number of
													
																									
														13.28
														different
													
																									
														14.4
														reasons it is primarily used as a
													
																									
														20.439
														dispersion technique to sort of change
													
																									
														23.32
														the downwards impact of a jump into the
													
																									
														27.119
														sideways roll so you effectively don't
													
																									
														31.039
														take all of the impact into your body
													
																									
														34.36
														the the role is there to sort of
													
																									
														36.04
														disperse it out along the ground you're
													
																									
														38.6
														changing the dire uh the the the
													
																									
														41.2
														direction of the
													
																									
														44
														momentum um which is why we do the roll
													
																									
														47.6
														there's lots of variations of the Roll
													
																									
														50.6
														you'll find some people will kind of
													
																									
														53.92
														roll sideways a lot more than they will
													
																									
														56.84
														over the top um some people will go over
													
																									
														60.16
														the top but that's generally ill advised
													
																									
														63.239
														because the more you sort of go forwards
													
																									
														66.32
														so if you if you were to take two the
													
																									
														68.6
														the two extremes you have the forwards
													
																									
														70.56
														roll which is what we call the
													
																									
														72.119
														gymnastics roll where you go head first
													
																									
														75.4
														down the spine and then there's the
													
																									
														78.08
														sideways roll where you're rolling
													
																									
														81.159
														across your back
													
																									
														83.799
														sideways we want to do
													
																									
														86.92
														roughly half of each so you're going
													
																									
														89.92
														going about
													
																									
														91.52
														45° and to do effectively what you're
													
																									
														95.88
														trying to do is take your hands and your
													
																									
														100.439
														muscles
													
																									
														102.64
														to take the impact and roll it down and
													
																									
														106.96
														through your
													
																									
														109.439
														body to start with let's just get
													
																									
														112.119
														ourselves in the position so the the
													
																									
														114.36
														roll can be notoriously tricky if you
													
																									
														116.84
														don't get it uh straight away don't
													
																									
														118.84
														worry just keep practicing it uh I'm
													
																									
														121.56
														going to do it on concrete you can do it
													
																									
														123
														on grass or you know something that's a
													
																									
														125.32
														lot softer to start with but effectively
													
																									
														128.52
														if you want to be able to perform it as
													
																									
														130.56
														a useful function you've got to be able
													
																									
														133.12
														to do it on concrete because that's what
													
																									
														134.68
														you'll be jumping down to um so let's
													
																									
														138.519
														give it a go so the the step one is you
													
																									
														141.56
														want to go at 45° so you're coming down
													
																									
														146.68
														45° rather than straight up cuz as I
													
																									
														149
														said straight is gymnastics sideways is
													
																									
														152.2
														the side roll we want to go about
													
																									
														154.64
														45° and we're going from one shoulder so
													
																									
														157.68
														I'm going to go from my right shoulder
													
																									
														159.239
														to my opposite hip so it's going to go
													
																									
														163.12
														diagonally across my back um trying to
													
																									
														167.08
														use muscles and sort of meaty areas
													
																									
														170.56
														rather than
													
																									
														172.28
														bone the hands are going to land first
													
																									
														175.28
														and I'm going to go up the shoulder
													
																									
														178.239
														across the shoulder cross off the back
													
																									
														181
														and then to the foot now if you can try
													
																									
														185.12
														and come up off of it off the foot so
													
																									
														189.319
														your knees your head and your elbow you
													
																									
														191.76
														really don't want to have in contact
													
																									
														194.12
														with the the ground but the forearm can
													
																									
														198.239
														the shoulder can and the back can and
													
																									
														201
														then the foot so let's give it a go so
													
																									
														202.799
														from here 45 deges hands down there and
													
																									
														207.159
														roll off so I'll come up onto my feet no
													
																									
														209.76
														noce that my head tucked in um start off
													
																									
														213.64
														by just getting into the position hands
													
																									
														216.28
														come down and I'm the tricky part is
													
																									
														218.64
														getting your head down and your hips up
													
																									
														220.68
														so head down hips up roll and over okay
													
																									
														225.4
														so this is going to be the beginnings of
													
																									
														227.92
														the Roll um it's going to take a little
													
																									
														230.76
														while to get used to doing that diagonal
													
																									
														233.599
														uh movement but yeah have a play give it
													
																									
														236.319
														a go uh make sure you practice both
													
																									
														238.76
														sides and and see if you can get it

Subtitles (SRT)

1
00:00:05,000 --> 00:00:09,000
let's look at

2
00:00:07,000 --> 00:00:12,000
rolling so

3
00:00:10,000 --> 00:00:14,000
rolling is used for a number of

4
00:00:13,000 --> 00:00:20,000
different

5
00:00:14,000 --> 00:00:22,000
reasons it is primarily used as a

6
00:00:20,000 --> 00:00:26,000
dispersion technique to sort of change

7
00:00:23,000 --> 00:00:30,000
the downwards impact of a jump into the

8
00:00:27,000 --> 00:00:34,000
sideways roll so you effectively don't

9
00:00:31,000 --> 00:00:36,000
take all of the impact into your body

10
00:00:34,000 --> 00:00:38,000
the the role is there to sort of

11
00:00:36,000 --> 00:00:41,000
disperse it out along the ground you're

12
00:00:38,000 --> 00:00:43,000
changing the dire uh the the the

13
00:00:41,000 --> 00:00:47,000
direction of the

14
00:00:44,000 --> 00:00:50,000
momentum um which is why we do the roll

15
00:00:47,000 --> 00:00:53,000
there's lots of variations of the Roll

16
00:00:50,000 --> 00:00:56,000
you'll find some people will kind of

17
00:00:53,000 --> 00:00:59,000
roll sideways a lot more than they will

18
00:00:56,000 --> 00:01:02,000
over the top um some people will go over

19
00:00:60,000 --> 00:01:06,000
the top but that's generally ill advised

20
00:00:63,000 --> 00:01:08,000
because the more you sort of go forwards

21
00:00:66,000 --> 00:01:10,000
so if you if you were to take two the

22
00:00:68,000 --> 00:01:11,000
the two extremes you have the forwards

23
00:00:70,000 --> 00:01:14,000
roll which is what we call the

24
00:00:72,000 --> 00:01:17,000
gymnastics roll where you go head first

25
00:00:75,000 --> 00:01:20,000
down the spine and then there's the

26
00:00:78,000 --> 00:01:23,000
sideways roll where you're rolling

27
00:00:81,000 --> 00:01:26,000
across your back

28
00:00:83,000 --> 00:01:29,000
sideways we want to do

29
00:00:86,000 --> 00:01:30,000
roughly half of each so you're going

30
00:00:89,000 --> 00:01:34,000
going about

31
00:00:91,000 --> 00:01:39,000
45° and to do effectively what you're

32
00:00:95,000 --> 00:01:41,000
trying to do is take your hands and your

33
00:00:100,000 --> 00:01:46,000
muscles

34
00:00:102,000 --> 00:01:48,000
to take the impact and roll it down and

35
00:00:106,000 --> 00:01:51,000
through your

36
00:00:109,000 --> 00:01:53,000
body to start with let's just get

37
00:00:112,000 --> 00:01:56,000
ourselves in the position so the the

38
00:00:114,000 --> 00:01:58,000
roll can be notoriously tricky if you

39
00:00:116,000 --> 00:01:60,000
don't get it uh straight away don't

40
00:00:118,000 --> 00:01:62,000
worry just keep practicing it uh I'm

41
00:00:121,000 --> 00:01:64,000
going to do it on concrete you can do it

42
00:00:123,000 --> 00:01:68,000
on grass or you know something that's a

43
00:00:125,000 --> 00:01:70,000
lot softer to start with but effectively

44
00:00:128,000 --> 00:01:72,000
if you want to be able to perform it as

45
00:00:130,000 --> 00:01:74,000
a useful function you've got to be able

46
00:00:133,000 --> 00:01:78,000
to do it on concrete because that's what

47
00:00:134,000 --> 00:01:80,000
you'll be jumping down to um so let's

48
00:00:138,000 --> 00:01:86,000
give it a go so the the step one is you

49
00:00:141,000 --> 00:01:88,000
want to go at 45° so you're coming down

50
00:00:146,000 --> 00:01:91,000
45° rather than straight up cuz as I

51
00:00:149,000 --> 00:01:94,000
said straight is gymnastics sideways is

52
00:00:152,000 --> 00:01:97,000
the side roll we want to go about

53
00:00:154,000 --> 00:01:98,000
45° and we're going from one shoulder so

54
00:00:157,000 --> 00:01:102,000
I'm going to go from my right shoulder

55
00:00:159,000 --> 00:01:106,000
to my opposite hip so it's going to go

56
00:00:163,000 --> 00:01:110,000
diagonally across my back um trying to

57
00:00:167,000 --> 00:01:112,000
use muscles and sort of meaty areas

58
00:00:170,000 --> 00:01:114,000
rather than

59
00:00:172,000 --> 00:01:117,000
bone the hands are going to land first

60
00:00:175,000 --> 00:01:120,000
and I'm going to go up the shoulder

61
00:00:178,000 --> 00:01:124,000
across the shoulder cross off the back

62
00:00:181,000 --> 00:01:129,000
and then to the foot now if you can try

63
00:00:185,000 --> 00:01:131,000
and come up off of it off the foot so

64
00:00:189,000 --> 00:01:133,000
your knees your head and your elbow you

65
00:00:191,000 --> 00:01:137,000
really don't want to have in contact

66
00:00:194,000 --> 00:01:140,000
with the the ground but the forearm can

67
00:00:198,000 --> 00:01:142,000
the shoulder can and the back can and

68
00:00:201,000 --> 00:01:147,000
then the foot so let's give it a go so

69
00:00:202,000 --> 00:01:148,000
from here 45 deges hands down there and

70
00:00:207,000 --> 00:01:153,000
roll off so I'll come up onto my feet no

71
00:00:209,000 --> 00:01:155,000
noce that my head tucked in um start off

72
00:00:213,000 --> 00:01:158,000
by just getting into the position hands

73
00:00:216,000 --> 00:01:160,000
come down and I'm the tricky part is

74
00:00:218,000 --> 00:01:164,000
getting your head down and your hips up

75
00:00:220,000 --> 00:01:167,000
so head down hips up roll and over okay

76
00:00:225,000 --> 00:01:170,000
so this is going to be the beginnings of

77
00:00:227,000 --> 00:01:172,000
the Roll um it's going to take a little

78
00:00:230,000 --> 00:01:175,000
while to get used to doing that diagonal

79
00:00:233,000 --> 00:01:178,000
uh movement but yeah have a play give it

80
00:00:236,000 --> 00:01:183,000
a go uh make sure you practice both

81
00:00:238,000 --> 00:01:182,000
sides and and see if you can get it

Rolls Lessons