How to Roll in Parkour/Free Running

Last Updated: June 29, 2021

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

1
Learn the movements. 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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3
When you feel like you learned it, find a jump. Again, begin with a soft surface.
4
Start small, don't go crazy and want to jump off of something that's ten feet tall. 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.
5
Jump up and forwards, bringing your knees to your chest and your hands up. After you jump, make sure to plot out your landing.
6
Beginning your roll. 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.
7
You are now starting the roll: 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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Community Q&A

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.
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.
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.
Question

Other videos state that when you do the roll, you turn your head to the left. Which one is better, this or the turning to the left?

Community Answer

It is the same, choose your preferred direction and do whatever you want.
Question

Will I be able to roll without pain if I'm very thin?

Community Answer

It may hurt a bit while you are still getting used to it, but the pain should go away over time.
Question

Will I hurt myself really bad?

Community Answer

It is possible that you could get a severe injury, but it really depends on what you are doing. You should train carefully to avoid any potential injuries.
Question

How do I roll in parkour without hurting myself?

jojo schalaben

Community Answer

By doing the "couch" trick, which is curling up a little and diving a little at the same time, it works.
Question

How do I roll in parkour without slamming into my back and hurting myself?

Community Answer

Curl up into a very small ball before you roll.
Question

What would be the best and safest place to practice?

Community Answer

The most common place to practice is the park. They are typically safe, and usually offer a variety of obstacles to practice on.
Question

When I land, should I look left if I roll with my right shoulder?

Community Answer

Yes, but also tuck in your head, as to avoid any head and neck injuries. If you can, make sure your rolling area doesn't have any kind of rocks or other small, hard objects.

Warnings

Practice at a very low height.

Thanks!
Helpful 1 Not Helpful 0
If you don't tuck your head to the opposite shoulder, you could risk damage to your head and neck.

Thanks!
Helpful 117 Not Helpful 12
This can prove potentially dangerous and life threatening so always use caution when doing so.

Thanks!
Helpful 95 Not Helpful 17