In the training session, various roll techniques have been introduced, such as crouch rolls and standing rolls, culminating in the more advanced jump roll. Although these exercises share similar movements, the jump roll requires increased height before transitioning into the roll. A vital aspect of the technique is ensuring a smooth landing that allows the body to drop directly into the roll without relying on muscular strength to absorb the impact.
Participants are encouraged to take their time, starting with small hops before executing the drop and roll movements. Consistency is key; performing the same techniques repeatedly helps improve comfort and proficiency over time. The training involves transitioning from softer surfaces like grass to harder ones, such as concrete, which may lead to minor injuries or bruises.
It is important to approach this training cautiously, as it can lead to discomfort or marks on the body; however, with regular practice, individuals will become more adept at these techniques. Overall, the training program emphasizes gradual progression and the necessity of repetition to build confidence in executing rolls effectively.
Key Points:
- The training involves progression from crouch and standing rolls to advanced jump rolls, focusing on landing techniques.
- Practicing small hops before moving into drop and roll movements helps build comfort and proficiency.
- Transitioning to harder surfaces requires care to avoid bruises, but consistent practice enhances skill and confidence.
Demonstrate a four-step (heel-to-toe) jump into basic parkour roll from a standing position on grass.
Start in a standing position, jump the four steps onto your feet like a broad jump and instead of stopping the momentum, you must immediately drop into the roll.
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.
distance.
sides.
repetitions.
landing.
takeoff.
hands.
orientation.
5.64we've done Crouch rolls we've done7.52standing roll next is to do a jump roll11.4it's all exactly the same it's all doing13.88the same movement but we're just16.24increasing the height that uh we have to19.84take to before we drop into the roll so22.8the thing to note here is when you land25.599you don't want to stop the landing you28don't want to use your quads and your31.119legs to slow you down you're trying to34.76learn how to drop straight into the roll38.64without having to take the impact on the41.52muscles okay so start off nice and slow45.68you're going to go drop and through okay49.36so with it's a little hop a little drop52.399and then roll uh the same way that we've55.039been doing okay and drop and out again60.68it's the same movement every single time63.76going to the same part every single66.72time when you have uh sort of70.52transitioned from grass onto72.88concrete I'm going to say right now you75.68will get bruises you'll get marks on77.84your shoulder you'll get marks on your79.32hip um this is82.4natural you you want to sort of not try86.52to do this training as often as possible89.079but yeah you you you the more you do it91.88the more comfortable you will be
1 00:00:05,000 --> 00:00:10,000 we've done Crouch rolls we've done 2 00:00:07,000 --> 00:00:13,000 standing roll next is to do a jump roll 3 00:00:11,000 --> 00:00:15,000 it's all exactly the same it's all doing 4 00:00:13,000 --> 00:00:18,000 the same movement but we're just 5 00:00:16,000 --> 00:00:22,000 increasing the height that uh we have to 6 00:00:19,000 --> 00:00:24,000 take to before we drop into the roll so 7 00:00:22,000 --> 00:00:27,000 the thing to note here is when you land 8 00:00:25,000 --> 00:00:30,000 you don't want to stop the landing you 9 00:00:28,000 --> 00:00:34,000 don't want to use your quads and your 10 00:00:31,000 --> 00:00:38,000 legs to slow you down you're trying to 11 00:00:34,000 --> 00:00:40,000 learn how to drop straight into the roll 12 00:00:38,000 --> 00:00:45,000 without having to take the impact on the 13 00:00:41,000 --> 00:00:48,000 muscles okay so start off nice and slow 14 00:00:45,000 --> 00:00:51,000 you're going to go drop and through okay 15 00:00:49,000 --> 00:00:54,000 so with it's a little hop a little drop 16 00:00:52,000 --> 00:01:00,000 and then roll uh the same way that we've 17 00:00:55,000 --> 00:01:03,000 been doing okay and drop and out again 18 00:00:60,000 --> 00:01:06,000 it's the same movement every single time 19 00:00:63,000 --> 00:01:09,000 going to the same part every single 20 00:00:66,000 --> 00:01:12,000 time when you have uh sort of 21 00:00:70,000 --> 00:01:15,000 transitioned from grass onto 22 00:00:72,000 --> 00:01:16,000 concrete I'm going to say right now you 23 00:00:75,000 --> 00:01:18,000 will get bruises you'll get marks on 24 00:00:77,000 --> 00:01:21,000 your shoulder you'll get marks on your 25 00:00:79,000 --> 00:01:26,000 hip um this is 26 00:00:82,000 --> 00:01:28,000 natural you you want to sort of not try 27 00:00:86,000 --> 00:01:31,000 to do this training as often as possible 28 00:00:89,000 --> 00:01:36,000 but yeah you you you the more you do it 29 00:00:91,000 --> 00:01:35,000 the more comfortable you will be