The Roll: Alternatives, Progression, and Technique
When performing jumps from height it is imperative to know how to
land and roll properly. If you have not mastered the roll then it
is important not to attempt any techniques that require it. Until
you can distribute your weight correctly, and effectively minimize
the impact on your bones and joints, you should not jump down from
drastic heights. There are always alternatives to jumping. Although
they are sometimes slower, they are always safer.
One alternative which can be as fast as jumping is hanging down and releasing. When approaching the edge where you might jump, instead perform a turn vault. You should land in a position similar to the landing of a cat leap with both hands and feet on the wall. From that position, since you are now an entire body length closer to the ground, you can release and land. Once this technique is mastered, you can decrease the time in which you are not moving forward by kicking off the wall going into your landing. This can be as fast as jumping, because you are replacing hang time with ground contact. A person can always travel faster on the ground than in the air. Also you have eliminated the need for a roll and can replace that time with running which is always faster. Although speed is lost when slowing down for the turn vault, you make up for it by increasing the amount of running.
A second alternative to jumping is finding a different route. Safety is the most important thing to keep in mind when practicing parkour, therefore beginners especially should consider this option. When jumping seems like the only choice, take a moment to survey your surroundings, find a new path, and temporarily change your direction. Finding an alternate route may lead to the discovery of a new training area, and is ultimately the safest choice for many people.
To ensure safety when learning the roll it is important to build technique slowly by working up to harder surfaces and higher jumps. When first starting out, practice your rolls in a gym or soft grassy area in order to get the movement down and build confidence without hurting yourself. Have someone you know watching in order to critique your technique and help you improve. It would be even more beneficial to video tape yourself in order to analyze your own movements later. Start from a standing or crouching position before attempting jumps off small objects like picnic tables. Once you feel confident on the grass or in the gym, progressively move to harder surfaces. Do not go straight to asphalt. Instead, find hard surfaces that are smoother like wood floors or tennis courts. When moving onto such surfaces you will immediately feel all the points of contact. This is often a rude awakening as to how good your technique really is.
In order to master your technique there are several things to remember. First, do not over train. It is too easy to permanently damage your back by rolling repetitively with the wrong technique. Second, you must land properly. This means landing with both feet on the ground, your knees bent no more than 90 degrees, your body leaning forward prepared to roll, and your hands out in front of you. Remember not to put too much weight on your hands. When placing them on the ground in front of you, keep your elbows bent and only allow your hands to touch briefly. They are meant to guide your body into the roll, not to absorb impact. Next, look back and turn your head away from the shoulder you are rolling over. Do not let any of the bones in your shoulder touch the ground. The first point of contact on your back should be just under the top of the scapula.. If you have turned your body correctly going into the roll the next point of contact will be the muscles above the hip on the opposite side of the back. In summary, you will roll only on the muscles going diagonally across the spine. When coming out of the roll you can use the arm and leg opposite to the shoulder you rolled over to push off the ground. Distributing the impact as evenly as possible is extremely important. You should not feel excess pain on any one point of your body.
Like any technique in parkour it is essential to stay safe by building up your skills slowly. As said before, there are always alternatives to jumping if you have not mastered the roll. It is entirely possible to practice parkour quickly efficiently and safely without ever rolling once. However, knowing the technique will most definitely improve your parkour. Be smart and safe, and do not jump from heights until you are completely ready.
One alternative which can be as fast as jumping is hanging down and releasing. When approaching the edge where you might jump, instead perform a turn vault. You should land in a position similar to the landing of a cat leap with both hands and feet on the wall. From that position, since you are now an entire body length closer to the ground, you can release and land. Once this technique is mastered, you can decrease the time in which you are not moving forward by kicking off the wall going into your landing. This can be as fast as jumping, because you are replacing hang time with ground contact. A person can always travel faster on the ground than in the air. Also you have eliminated the need for a roll and can replace that time with running which is always faster. Although speed is lost when slowing down for the turn vault, you make up for it by increasing the amount of running.
A second alternative to jumping is finding a different route. Safety is the most important thing to keep in mind when practicing parkour, therefore beginners especially should consider this option. When jumping seems like the only choice, take a moment to survey your surroundings, find a new path, and temporarily change your direction. Finding an alternate route may lead to the discovery of a new training area, and is ultimately the safest choice for many people.
To ensure safety when learning the roll it is important to build technique slowly by working up to harder surfaces and higher jumps. When first starting out, practice your rolls in a gym or soft grassy area in order to get the movement down and build confidence without hurting yourself. Have someone you know watching in order to critique your technique and help you improve. It would be even more beneficial to video tape yourself in order to analyze your own movements later. Start from a standing or crouching position before attempting jumps off small objects like picnic tables. Once you feel confident on the grass or in the gym, progressively move to harder surfaces. Do not go straight to asphalt. Instead, find hard surfaces that are smoother like wood floors or tennis courts. When moving onto such surfaces you will immediately feel all the points of contact. This is often a rude awakening as to how good your technique really is.
In order to master your technique there are several things to remember. First, do not over train. It is too easy to permanently damage your back by rolling repetitively with the wrong technique. Second, you must land properly. This means landing with both feet on the ground, your knees bent no more than 90 degrees, your body leaning forward prepared to roll, and your hands out in front of you. Remember not to put too much weight on your hands. When placing them on the ground in front of you, keep your elbows bent and only allow your hands to touch briefly. They are meant to guide your body into the roll, not to absorb impact. Next, look back and turn your head away from the shoulder you are rolling over. Do not let any of the bones in your shoulder touch the ground. The first point of contact on your back should be just under the top of the scapula.. If you have turned your body correctly going into the roll the next point of contact will be the muscles above the hip on the opposite side of the back. In summary, you will roll only on the muscles going diagonally across the spine. When coming out of the roll you can use the arm and leg opposite to the shoulder you rolled over to push off the ground. Distributing the impact as evenly as possible is extremely important. You should not feel excess pain on any one point of your body.
Like any technique in parkour it is essential to stay safe by building up your skills slowly. As said before, there are always alternatives to jumping if you have not mastered the roll. It is entirely possible to practice parkour quickly efficiently and safely without ever rolling once. However, knowing the technique will most definitely improve your parkour. Be smart and safe, and do not jump from heights until you are completely ready.
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