boy jump over fence and lands in a parkour roll in multiple sequences

How to Parkour Roll – Seven Steps to Perfect Your Technique

Parkour can be an exciting and fun way to express your fitness and your creative mind. Learning how to parkour roll is one of the essential steps in this process. The parkour roll is one of the critical moves to master because it can help you transition to different techniques and helps to absorb the impact of a jump.

There are several steps that you must take to ensure that you master how to parkour roll. The following seven actions are designed to provide you with the insight you need into this useful technique. They have been arranged in the order you need to master them when learning how to parkour roll.

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boy jump over fence and lands in a parkour roll in multiple sequences

1. Understand the Form of Your Roll

A parkour roll is not the same as a gymnastic roll. It is a somewhat asymmetrical roll that keeps your body tight, snug, and comfortable while you roll. If you are familiar with gymnastics techniques, think of this move as a shoulder roll.

That’s because you’ll be rolling on your shoulder, tucking in your neck, keeping your feet tight to your body, and using your arms to control your movement. When mastering how to parkour roll, you should watch several videos and go through these motions slowly on a comfortable mat.

2. Master These Movements

Once you have a feel for the form of your roll, use these movements to perform it effectively:

  • Squat low on the ground.
  • Pull your arms to one side of your body.
  • Put your hands on the ground in a diamond position.
  • Drop the shoulder opposite your hands to the ground.
  • Carefully tuck your chin up towards the other armpit.
  • Push up with your feet and roll along the line created by your forward shoulder and the other hip.
  • Tuck your back foot under your butt as a guide for standing later.
  • Keep your front leg somewhat extended for better control.
  • Shift up to stand on your feet.

3. Pay Attention to Your Body’s Movements

Injuring your shoulders, spine, elbow, knees or heels is possible if you aren’t careful with your roll. Remember that a good parkour roll should be tight, controlled, and simple. That’s why you are tucking in your chin when you learn how to parkour roll. This action helps to protect your spine and neck from serious injury.

It also helps transfer weight from your neck and back to your shoulder. However, your shoulder should just briefly graze the ground as the impact moves from here down to your back. As you turn, you should keep your arms in a diagonal position across your body. Make sure you also keep your knees tucked close to your chest to avoid injury.

4. Practice Other Variations

There are four different types of movements you can master when learning how to parkour roll. These include the front roll, the side roll, the backward roll, and the dive roll. Each of these movements is slightly different. For example, the side roll requires holding your arms straight and rolling to the side. The backward roll is a reversed front roll, and the dive roll is a front roll done from the air.

Many of these variations can be mastered by using your arms correctly. For example, swinging your arms to the side will increase your side roll momentum. And throwing them forward or backward will improve your movement in these directions. Don’t forget that you can also change the angle of your roll in this way. Experiment with these techniques after mastering the forward roll to expand your capabilities.

5. Stay as Curved as Possible

When mastering how to parkour roll, you need to keep your legs in a small and tight arc. This action helps to keep your momentum in your roll. It also makes it easier to stand up later. And don’t use your legs to control your movement, as this can make it impossible for you to stand up. In fact, your legs are nearly dead weight in this move until you stand.

6. Keep the Impact off of Your Feeta man doing the frog squat position

When you start practicing how to parkour roll on harder surfaces, you need to make sure you are not absorbing the impact of your jump on your feet. That’s because you will cause strain on your knees and possibly injure yourself. Instead, you need to lightly touch the ground with your legs and pivot forward after landing.

After you pivot, you should move directly to your shoulder to complete your roll. This move and shoulder transition will take some time to master. Don’t transition to concrete or even grass rolls until you can ace this move on a mat.

7. Don’t Stay Symmetrical with Your Roll

After you’ve got the basic moves of this technique down, it is important to think about how you can transition out of your roll and into others. The best way to keep yourself open here is to avoid symmetry with your rolls. In fact, a good parkour roll should always be a little asymmetrical. This helps to avoid putting too much pressure on one part of your body.

It also helps make it easier for you to jump to a specific side when mastering how to parkour roll. It doesn’t matter which side you emphasize when doing an asymmetrical parkour roll. However, make sure that you’ve carefully considered the moves that follow your roll so that you can string together a routine that will impress.

Final Word

As you can see, learning how to parkour roll takes some time, a little bit of effort, and a lot of body control. If you have mastered other parkour techniques in the past, these should come to you relatively quickly. However, you still should practice how to parkour roll on a soft mat before ever trying it in a real situation.

Do you have any tips on how to parkour roll that you’d like to share with our readers? Then please comment below. We’d love to hear what you have to say! You should also consider sharing this article with others who you think would be interested in learning how to parkour roll.

Basic Parkour: Basic Parkour and Freerunning Handbook (Survival...
  • Fury, Sam (Author)
  • English (Publication Language)
  • 38 Pages - 06/18/2014 (Publication Date) - CreateSpace Independent Publishing Platform (Publisher)
Essential Parkour Training: Basic Parkour Strength and Movement...
  • Fury, Mr Sam (Author)
  • English (Publication Language)
  • 146 Pages - 06/11/2017 (Publication Date) - CreateSpace Independent Publishing Platform (Publisher)
Parkour: The Complete Guide To Parkour and Freerunning For Beginners
  • Jones, Jason (Author)
  • English (Publication Language)
  • 44 Pages - 04/26/2015 (Publication Date) - CreateSpace Independent Publishing Platform (Publisher)
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  • Ford, Ryan (Author)
  • English (Publication Language)
  • 272 Pages - 01/01/2016 (Publication Date) - CreateSpace Independent Publishing Platform (Publisher)
Parkour: A Beginner's Guide to Training and Excelling in the Art of...
  • Rucker, Zach (Author)
  • English (Publication Language)
  • 72 Pages - 07/14/2016 (Publication Date) - CreateSpace Independent Publishing Platform (Publisher)

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