How to do a Parkour Roll

To start Parkour I have to learn how to fall.

It's important this is learned first, that way if I end up in a dangerous situation, I can avoid injury.

Whenever I jump, I should be spotting my desired landing point. Landing with my knees bent and heels off the ground is very important to keep me from sending all of my momentum to my knees which could cause terrible injury of my joints.

I won't always have to do a PK roll after landing. Lower heights just require a proper landing (knees bent, no heels, hands reaching forward.) Still, it is vital to know how to do this complex move before starting serious training.

The purpose of the PK roll is to avoid all the bones and potentially sore spots in my back when rolling, dispersing my momentum, and saving myself from any injury at all.

I should be rolling diagonally across my back, not forward like a somersault or a gymnastics roll. It's not a barrel roll either, but a move in between.

Step 1: Shoulder

I use my hands to, with control, roll my body over my most comfortable shoulder. I should be using my strength to push myself onto a soft spot near my shoulder blade with some help from my forearm to guide me there. 

Step 2: Head

As I roll I should be tucking my head into my armpit or looking back in the direction I came. I personally like to look past my elbow. That helps me to avoid hitting my head while also torqueing my body to avoid other painful places.

Step 3: Spine

I should be rolling at such an angle that my spine does not get hurt. If it does, that means that my roll is too similar to a somersault, and I should reach more to the side upon my start.

Step 4: Hip

I am rolling from shoulder to opposite hip, which leaves that hip very susceptible to being landed on, which we don't want. I want to roll over it, which I can do by tightening my tuck and torqueing my body more.

*upon exit, my knees should be facing one forward, one to the side. You don't have to worry about this; if your roll is correct it will happen on its own.

Trouble shooting:

I'm hitting my shoulder

That means I'm collapsing my arms. They should be strong and firm, but without locked elbows so that I can control where my roll starts. This is especially important when moving to dive rolls when catching myself with my arms means avoiding breaking my collarbone.

I'm hitting my spine

I will try rolling to the side more, which may feel and look a little like a barrel roll but is very effective for some people. Tucking my legs in tighter can help me roll faster which will feel smoother and help with getting to my feet at the end.

I'm hitting my hip

That sucks. Tuck my knees in tighter and really, really reach to the side as I start. Be sure to rest to avoid major bruising and long-lasting pain.

Keep in mind, rolls have to be adjusted for every different body. What works for me may not work for someone else. If you're especially bony this may be harder for you. It will come with bruises and takes time and effort in order to master it. You should be starting on soft surfaces like carpet or grass to avoid major pain. Don't beat yourself up over it, take breaks, and don't be afraid to fall.