Content

• Steps
• Tips
• Warnings
• Resources

The ability to land and roll correctly is one of the basic movements that a beginner needs to learn. Landing correctly will save you many injuries. So practice, practice, and practice again!

Steps

1. 1 While jumping, look down to determine where you need to land.
2. 2 As you jump up and forward, bring your knees to your chest. You need to do this not only in order to maintain the correct posture, but also to be ready for the landing, after which you can continue to move. To make the pose more stable, raise your arms up.
3. 3 Extend your legs with your toes to land on your toes, not your heels. When you land, continue to keep your knees bent.
4. 4 As soon as you land, bend your knees. Just make sure that the fold angle is no more than 90 degrees.
5. 5 Now you need to do a diagonal roll, for example, from the left shoulder to the right side of the back, or vice versa. If you do everything right, then the energy of movement will help you jump to your feet and keep running.

Tips

• It doesn't hurt to practice on the mattress or on the grass first, as you will then be less likely to get injured.
• If you want to become a professional tracer, then you must be able to perform this movement.
• During this movement, you must not suddenly slow down, otherwise you will injure yourself. You need to be able to evenly distribute the energy of the jump in space and in time. Extend your toes and bend your knees to help your body absorb the shock of the landing. You can also slam your hands to the ground, which will also take on the energy of the landing.
• Wear appropriate footwear. It can reduce the likelihood of injury by absorbing some of the energy hitting the ground.
• You can also wear thick clothing to help reduce the effects of landing. Just don't wear clothes that are too thick to restrict movement.
• Before jumping, you need to be able to do a diagonal roll. When doing somersault, you should roll from one shoulder to the opposite side of the thigh. For example, if you start with your right shoulder, then you should roll onto your left hip. This will protect you from spinal injury.
• Protect your body with knee and elbow pads. Just make sure that they do not restrict your movement.
• Exercise constantly. Practice landing until you start doing it automatically.
• Videos on how to properly perform this movement can be found on many sites, for example, on Youtube.com.

Warnings

• Keep your mouth closed as you jump and don't pull your knees too close to your face. You can bite your tongue or break your nose.
• Don't do a straight roll if you don't value your back. The roll should be from a specific shoulder to the opposite hip.
• Take your time and do everything gradually so as not to get injured.
• When you start doing tricks, you should definitely have a spotter with you.
• Before you land, do not look forward, but where you are landing.
• Before starting workouts, be sure to stretch your muscles to avoid possible injury.

Resources

• Advanced Parkour Roll Tutorial by UrbanCurrent
• Photos from Urban FreeFlow