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The technique of performing somersaults and rolls in parkour


In a vertical fall with the transition to horizontal movement, part of the kinetic energy of the fall is redistributed to the horizontal direction. Thus, reducing the vertical part of the kinetic energy. And this means that the overload on the musculoskeletal system is reduced. And in the case of transcendental overloads during a fall, there is a chance to get off with less damage than with a purely vertical landing.

And in practice, all animals learn to fall in the most optimal way. If you simply fall on your arm extended forward, then you can break it. Therefore, intuitively, from childhood we learned to mitigate the blow due to not only smooth braking, but also the transfer of part of the energy of the fall into the rotation of the body, torsion, and so on. Thus, reducing the initial high amplitude of the overload.

Flip forward over your shoulder

In another way, this element of parkour is called a “roll” and is used by almost all tracers after landing to reduce the load on the spine and legs or to maintain speed for the following elements. For example - execution over the left shoulder. From the position there is a knee-stand, the left bent arm extends to the right, abutting, the head bends there too. Together with the bend forward, the left bent arm from the shoulder to the hand completely rests on the floor, clinging to the body, the left shoulder rests on the mat. The head does not interfere - it is tilted to the right, a push with the right foot - a soft turn occurs.

The method is slightly traumatic for the spine, especially on a hard surface.

How to tumble back over your shoulder

A simple exercise with which, in general, it is worth starting to learn how to tumble back. And effective to mitigate the fall. Initially done in the initial lying position. They lie on their backs, turn their heads to the side opposite to the shoulder through which the roll is carried out. Half-bent legs quickly rise, pushing off the floor, and knees easily pass over the shoulder without touching the head. The roll over the shoulder ends with a squat in any version. Now we can move on to the complicated version from the initial squatting position.

Tumbling forward over your head

Flip forward should be technically competent:

  • To begin with, the exercise should be done only on a soft surface, best of all - on a sports mat. It is advisable that he does not "ride" on the floor, but be fixed. Only having mastered the technique perfectly, you can switch to "harsh" conditions.
  • Starting position: deep squat squatting. The back is rounded, the chin is always pressed to the chest. Otherwise, it is easy to injure the vertebrae or neck. To control the pressing of the chin, you can take a piece of foam rubber or a soft object and pinch it with the chin. After completing the exercise, the subject should remain in place.
  • The knees in the squat need to be placed so that the head fits easily between them - not already, not wider. If you squeeze them, the nose will hit them when somersaulting. You can not: Try to do the exercise, standing on an emphasis on the head and throwing legs. In this case, a strong blow with the whole back is inevitable.
  • The emphasis with palms with the transfer of body weight to them, the setting of the hands is slightly wider than the feet. Group - the head is hidden between the knees, the chin is pressed to the chest.
  • The legs gradually straighten with simultaneous bending of the arms. The head touches the nape of the supporting surface (chin pressed).
  • A sharp push with legs and then a smooth roll from the back of the head to the shoulder blades.

In the process of holding a somersault, the knees are pressed to the body and grasp the legs lower above the ankles. In this case, the body remains in a rounded position, and the heels touch the buttocks. The pose is the "bun." The inertia of the kick is enough for the body to roll forward after touching the shoulder blades.

Complication exercises

To do a somersault back is more difficult, because coordination, a sense of balance should be more perfect.

Starting position - a deep squat squatting, turning his back to the mat. Strong kick and soft rolling back. In the process of movement, the arms are laid back, palms quickly lie down near the head as they are laid, about to make a “bridge”. In order not to quench the inertia of motion, you need to push off with your hands, slightly raising the body and moving it further from this point. This should be done smoothly and simultaneously quickly. The main thing is to take a good acceleration and push off sharply with your feet, then at the stage of the middle position it will be much easier to lift up on your hands and push off.

Landing - Roll and Landing: 19 comments

Arthrosis of the knee joint, not the patella.

“Both parallel setting and“ corner ”are allowed, the only serious mistake is crossing”
What is it like?

“The angle of bend of the knees, as well as when rolling, should be approximately equal to 90-100˚
Can I link to the video?

I liked it, competently ...
it seems there were so many articles about touchdowns, but I would single out just that ...

“The bend angle of the knees, as well as with the roll, should be approximately equal to 90-100˚
Can I link to the video? - 1:50, a young man in a green hoodie. Next will also be

Dmitry Shikhanov, if we mean landing on a jump from the ketlip, then with a higher height with such a bending by cancer, you can earn an offset in the lumbar spine. Legs really don't bend. With a normal drop from a height of more than 2 meters, such a landing with bending can lead to microtrauma of the paravertebral ligaments.

When dropping from 2 meters, you can use a 180-degree turn and roll. Landing from any height can cause micro-injuries ...

The article, of course, is good and able to help, but there are a number of inaccuracies and in general, I do not think that such an article in itself can serve as the main source of information for studying a roll or landing.

Inaccuracies: tailbone - this isКопчик
I can’t imagine how it can be repulsed during a roll, but you can repel the femur or whatever it is called sticking out above and outside the buttocks.

The video example just does not fit, everything is quick and blurry, in some places I could not even consider the technique.

In the landing, the hands do not take any payload, they only insure and are used to push, when leaving the landing and going to run. All the load goes to the legs, then to the lower back, hands come last, when almost all the inertia has been repaid. I would also like to draw attention to the tilt of the case, it has two goals:
1) Bring the spine in a position parallel to the ground - to avoid compression injuries of the spine
2) Unload the legs when landing. The human body is not a monolith, when your feet are already touching the ground and quenching inertia, the body continues to fall. Landing with a straight back, the body will simply stick into your legs and add loads to them. When tilting, you do not actually go forward, but resist falling down the body with the help of the lower back muscles. Skaters often land on almost straight legs, but they almost bump against their own legs - weak back, strong legs ...

In general, I can evaluate the article as an imperfection. I would like to see more responsibility in the future. IMHO, such things can not be written by one person ... A mistake with the tailbone, however, generally indicates that this article was almost never edited by anyone. I do not want to offend anyone, but the topic of touchdowns is extremely serious ...

In any case, it is better to never come up with lively communication with other tracers and a plentiful amount of training to break in the technique ...

“In general, I can evaluate the article as an imperfection. "
There are flaws, but this is a very loud statement on your part, like the rest of the comment

Psi, thanks for the rating. It’s good that you don’t need to evaluate anything else. Parkour, for example. Well, or freerun there ...
When jumping from small heights, where the inertia of the back and spine does no harm, the hands in the landing take a very even load. Like a cat .. like a cat .. 1:09 on. Landing from Xida and the roll line from Kostya

No high-profile claims, just the truth is much unfinished. Here are the lines of UPD on March 12, compiled under Xid - ​​why did the tailbone remain?

Speaking of hands and "like a kitty." Cats from high walls jump landing entirely on their front legs. I think among people it’s not even possible for Livewire, with its most powerful handstands.

This article, in order to benefit, will be read by completely new parkour people, hence the criticism, which may seem loud. Hence the phrase about the hands ... Himself before, because of such thoughts: “load on the hands” leaned strongly forward and absorbed a lot of inertia with the hands = loss of time, more chance to get injured.

I really don’t want to pour mud at anyone, or to assert myself ... I just think that if my opinion differs from the author’s opinion after about the same training time, then you need to pay attention to this so that beginners reading the article have doubts and begin to look for their way .

About the assessment. You understand what I had in mind. Why mention?

Please do not look beyond my words for emotions or irony or something else - I write as I can, but I don’t put any additional meaning into it.

Again they hung a picture with me ... what kind of business do you have

If it doesn’t work

If the exercise does not work out right away, you can try using the birch stand. A kick is made, a roll to the back, and at the moment of touching the mat with the shoulder blades they make a “kick” upside down, as if trying to stand on the shoulder blades. And at the same time, the body by inertia (following the legs) rises on the hands, easily completing the element.

After several flip-flops performed, the body will remember how, what and with what force it is necessary to do, and control will not be needed. Having achieved the result, you can begin to learn how to make an element back in series.