The purpose of the new efficiency analysis series is to compare, critique, and analyze different methods and techniques in parkour to conclude what is efficient and what is not. There are many thoughts and ideas about what is efficient in parkour, but this series aims to thoroughly analyze and prove what truly is the most efficient way. The first part in this series will highlight a common flaw in rolling and compare it to a more efficient way.
Problem
Since I started Parkour, I have seen countless new people roll with one inefficient, but easy to correct detail in their technique. This technique flaw is coming out of the roll leading with the opposite leg of the shoulder that was rolled over. For example, rolling over the right shoulder and then coming out of the roll with the left leg leading in front of the right leg. I have long suspected that the right leg should lead out of the roll if rolling over the right shoulder for three main reasons. I hypothesized that the correct leg leading out of the roll results in:
Better natural alignment of legs, hips, and shoulders.
More of a proper shoulder roll than a straight over the head/spine, forward roll.
A faster transition from rolling to running out of the roll.
Through observation and a comparison of the two methods of rolling, it is easy to observe that the first two reasons hold true. For the third reason, it would require a little more work to prove. I decided to go outside, video tape a jump to roll to sprint using both techniques. I would then edit the video to compare and see if there was actually an observable difference in speed.
Findings
For an easier explanation, we will use the example of rolling over the RIGHT shoulder and leading with the RIGHT leg out of the roll. This is the CORRECT way to roll. Rolling over the RIGHT shoulder and leading with the LEFT leg out of the roll is the INCORRECT way to roll.
The evidence I compiled through the videos of each technique supported all three of my hypotheses. Read on for a detailed explanation of each hypothesis.
Better natural alignment of legs, hips, and shoulders.
When entering a roll over the right shoulder, the hips and shoulders will naturally open toward the left. To maintain this natural position when coming out of the roll, the right leg must be in front of the left leg. When rolling the incorrect way, as you come out of the roll, the hips will try to switch to opening toward the right while the shoulders are trying to stay open toward the left. This results in an unnatural position in which the hips and shoulders are opening in different directions and crossing up the body.
More of a proper shoulder roll than a straight over the head/spine, forward roll.
Because of the tendency to cross up the body when rolling the incorrect way, as explained above, a practitioner will unknowingly compensate by rolling more over the head, and less over the shoulder. It is easier to exit the roll this way because the body does not turn as sideways and therefore does not result in such a crossed up position. An over the head/spine roll is a dangerous technique in parkour, especially on hard surfaces and with great impact.
A faster transition from rolling to running out of the roll.
Once again, in reference to the first explanation about the body getting crossed up, this unnatural position makes it harder to quickly exit the roll and continue running. After filming each rolling method, I overlapped them in my editing software to create a ghosting effect. This ghosting effect allowed me to visually observe that indeed, rolling with correct technique results in a faster transition from rolling to running out of the roll.
Conclusion
After confirming my three hypotheses about the incorrect rolling form, I wanted to share my findings so that other people can learn how to roll better. My findings show that the correct way of rolling is better in three ways. First of all, it is safer because it promotes a shoulder roll instead of a forward roll. Next, it is faster because you can more quickly go from rolling to running. Last of all, it is more natural because it does not result in a crossed up body position. So in order to maximize your own roll efficiency, make sure you are rolling correctly!
Video Demonstration
Users' Comments
Display 17 of 17 comments
1.
11-27-2008 05:05
it would help if u demonstrated the rolls on concrete so we can all be sure the roll is perfect
2.
11-27-2008 06:29
Ummm... I'm pretty sure that wouldn't help anything? If you want to test that theory, do it yourself.
3.
11-27-2008 08:13
I've always had problems with my roll, and this helped a lot. Thanks!
4.
11-27-2008 13:26
I think you just wanted everyone to see Sat's butt. I dig it though, was always taught to roll that way from martial arts and it has always made more sense to me.
5.
11-27-2008 21:44
interesting article. rolling on concrete does make a difference, at least for some. My friend Travis is able to use the technique you outline on concrete without pain. For me, maybe due to a difference in anatomy, same shoulder same leg rolling cause a painful landing on my hip bone. In fact, even on my cross over rolls my hip does not touch so much as it is my thigh that catches the impact. Coincidentally, I was watching the David Belle roll video and noticed that he tends to cross over and catch with his thigh as well. Your roll is faster, perhaps, but it doesn't work for everyone.
6.
11-27-2008 23:12
shadowsloth - the leg you lead with out of the roll should not affect whether or not your hip hits. it is possible to manipulate your roll to not hit your hip with either method.
lay on your back on concrete and rock back and forth as if you are coming out of your roll. everyone should be able to make slight adjustments so their hip doesn't hit. the key is to be able to find this pain-free sweet spot when rolling with speed and purpose. based on difference in anatomy, this is easier for some than others but is possible for everyone!
sorry all i meant was that in an instructional video for rolls, it helps me to see it done on concrete so i can know for sure it works....maybe when you roll on the grass your mentality is a little different and the roll is less than perfect?
10.
11-28-2008 15:04
Great tips again demon but when I roll I land with both feet at the same time I havent tried concrete rolling yet only grass but i feel no pain when i do this and nothing easy to hurt touches the ground is this a bad thing if so how do i fix it?
11.
12-08-2008 22:59
Uck, I can't imagine what rolling with crossed legs would do to a person over time. The kind of pressure that puts on the calcaneous-ankle joint, and well as the joint posterior to the patella. Being hyper mobile that hurts my knees to even think about it. Not to mention most people aren't hyper mobile and probably not flexible enough to land with flat feet in that position, resulting in twisting/ grinding/ bending their tarsals and meta tarsals in awkward ways, quite possibly ending in sprains. (And quite possibly inflamed or weakened knees.)
12.
01-02-2009 07:05
I already know how to roll but this could help me a bit....
13.
02-06-2009 08:50
yeah a few years in martial arts will def give you a better understanding of rolling
14.
02-13-2009 19:10
personally, i find it difficult to roll with my left leg leading (i'm a righty) even if i tried. i do my rolls by ending on two feet, with my right leg ahead of my left. for those who also land on two feet: as your roll is coming to its end, push forward ith your feet and legs at the end. this will add some speed, and should help you continue the roll up and onto your toes and keep all of the momentum transfering forward.
15.
04-09-2009 11:35
Got to love deomon drills. I always felt a little awkward comming out of a roll. For some reason i never attributed it leading with the wrong foot. Great work as always.
16.
04-23-2009 15:17
Luckily I just started working on my rolls and caught that problem before it became a habit
17.
07-21-2009 17:48
Wow, great post. Thanks so much. My rolls have been really lacking and this technique observation is going to come in handy when I train tommorow.
Display 17 of 17 comments
Only registered users can comment an article. Please login or register.
Train 
