Now You're Rollin'

Continuous Fluid Motion.  This is key to getting the best results.  When everything is rolling smoothly, you'll feel great during your training session.

It is time to maximize those results.

A proper warm up is essential.  Here is one awesome warm up tip for you.

Rolling

This is a technique used in Parkour and Martial Arts to absorb the impact of a jump or fall.  We don't fly; its falling with style.  The skill is used to safely land and continue your free flow.  The roll connects one move to the next.

Examples:

Jump, land, squat, forward roll, (momentum brings you to a standing position), run. 

Fall, break fall, backward roll, (momentum brings you to a standing position), escape.

It is important to first warm up.  Rolling progressions are perfect to loosen up your lower back.  Important life lesson.  A roll is not a flip!

Do not start standing and jump to land on your back.  This ends ... badly.  I had a client once who tried this ... ouch!

Starting position:  Baby Crawl.
On your Hands and Knees.

Take one hand.  Put it to the opposite hip, like you are grabbing the sword out of your scabbard.

Err ... how about buckling your seatbelt?

For clarity.  Use your left hand.  Tuck it under your body towards your right leg.  Lift your right leg.

Tuck your left shoulder and plant it on the ground.  Roll over diagonally.  That means you will start on the left shoulder and end on the right hip.

Another Variation

Sit down on the ground.  Your knees are bent at 90 degrees.  Your feet are resting on the ground.  Your shoulders are directly above your hips. Rock back and roll from your lower back to your upper back.

Rock back to the seated position.  You will remain in this seated "C-like" position.  Your hands can point down towards your feet to act as a counter weight.

Roll back and forth.  For a more advanced progression, roll on one side of your back, onto your shoulders and down the other side of your back.

Train Hard Guys!