how to parkour roll

Learning How to Parkour Roll

Parkour rolling is a key skill in parkour training. This is vital for absorbing impact when jumping or vaulting from heights. Parkour rolls are a skill that requires patience, practice, and technique. However, once you have mastered them, they can greatly improve your parkour movements and protect you from injury.

Parkour Roll: Benefits

Parkour rolls are one the most fundamental movements in parkour. You can land, jump, and flip without causing injury or damage to your joints. Parkour athletes are unanimously convinced that this move improves their parkour and increases their confidence in difficult movements. These are the benefits of parkour rolls:


Parkour rolls absorb impact energy and disperse it. Parkour rolls allow you to land safely from high heights while still performing various tricks.


This technique is the main reason you should learn parkour rolls. It is essential for other parkour moves, such as street jumps, vaults, and tumbles. This technique creates a foundation for your parkour skills.


Parkour rolls offer endless movement possibilities, allowing you to create a unique style of movement. Parkour rolls can be integrated to create smoother movement transitions.

Techniques for Parkour Roll

Parkour rolls are relatively easy to learn. It is however difficult for beginners and requires a lot of practice. These are the key steps to mastering parkour rolling.

Body Positioning

The proper body positioning is crucial to perform a parkour roll correctly. To absorb the impact, your body must be at the ground before you can roll upwards. To transfer the velocity into the roll motion, your legs should be bent at the knees just before impact. The body weight should be evenly distributed throughout the body, with the arms and legs bent.


A straight path towards the roll is key to a successful parkour move. Do not jump into the roll. Instead, move slowly towards the obstacle or ground and aim your free arm in the direction you want to roll. This will give you the necessary rotational momentum.

Roll Path

The most important part of the technique is the roll path. The roll path should be diagonally parallel to the roll direction. The roll should start at the shoulder blade and end at that point. From the beginning to the end, the spine should be parallel to the ground. During the roll, it is important to keep your legs engaged and tightly together.


After the roll is completed, the body weight should be able to place the body in an optimal standing position. Rolling should contact only one foot. The body is now ready to move after the parkour roll.

Types of Parkour Rolls

There are many types of parkour rolls. Understanding the differences between parkour rolls will help you customize your movements to suit the situation. Here are some common parkour rolls:

Forward Roll

A standard forward roll is where the parkour performer tucks his head towards his waist and rolls forward. This is the most basic parkour roll that can help increase momentum to get to a specific point.

Shoulder Roll

The shoulder roll is performed from a side angle and involves rolling from one shoulder towards the other. To initiate the rolling momentum, your hips are used to move the shoulder roll forward.

Kong Roll

Parkour rolls involve jumping forwards and rolling over obstacles. The performer will then roll onto the opposite side of the obstacle. This is a more advanced type of parkour that can be performed after a dive kong or kong vault.

Dive Roll

Dive roll is an advanced form of parkour that involves the performer jumping forwards from both their feet simultaneously. This causes a slight pause in movement and allows them to transition into a forward roll.

Speed Roll

Speed roll is similar to a forward roll but is done while moving. This parkour move can be used to quickly run through obstacles or roll down steeper slopes.

Tips for practicing parkour rolls

Parkour rolls are a skill that requires practice. These are some tips to help master parkour rolls.

Use a soft surface to practice

It is dangerous to begin practicing parkour rolls on hard ground. To reduce the risk of landing incorrectly, you can practice parkour rolls on grass, mats, or other soft surfaces. Once you have mastered the parkour roll, it is possible to move on to harder ground surfaces such as concrete or gravel.

Start with the Basic Roll

Beginners should focus on the forward roll first before moving onto the more complex rolls. This is crucial for mastering and creating additional momentum strategies.

Slow and controlled

Parkour rolling is best learned slowly and steadily by beginners. Then, you can move towards more fluid movements.

Use a spotter to practice

A coach or experienced parkour athlete can help you spotter or guide you through the process. This is a great way for you to get started in parkour rolling. Spotters can help you avoid any potential dangers from a lack of experience and point out any mistakes.

Common Mistakes to Avoid when Parkour Rolling

Parkour rolls can be dangerous and slow down your progress. Here are some mistakes to avoid:

Jumping into the Parkour Roll

Instead of starting with a low squat you should jump. This will create a chaotic parkour roll. You could also get injured if you create too much momentum. A safer place could be found by reducing the velocity and completing the roll.

Non-maintenance of body alignment

Failing to maintain a straight spine while performing the roll can affect landing mechanics and cause injury to the user. Ensure that your spine is parallel to the ground during the roll.

Don’t tuck your head towards your waist

Failure to properly tuck your neck and chin towards your waist can result in injury to your neck or head. To avoid any injuries, make sure you keep your chin down during the roll.

Frequently Asked Questions (FAQs).

How long does it take to master parkour?

Parkour rolls are difficult to master. It takes patience and time. Your willingness to practice and sit down will determine how successful you are. It takes a lot of practice to master the roll. However, it is worth it.

What are the essential clothes for parkour rolling?

Parkour rolls do not require specific attire. Shoes that offer excellent traction and protection are best for a safer landing.

Is it necessary for parkour to be warmed up?

Parkour movement requires a thorough warm-up to reduce injury to muscles, ligaments, and tendons. For warming up, you can do simple warm-up exercises such as jumping jacks and burpees.


Parkour rolls are a vital skill for any parkour athlete. They are versatile, protective, and technical. When mastered, they can help improve your parkour skills, increase confidence in difficult movements, make performances safer, and make them easier to perform. You can master parkour rolls with the right technique, practice and perseverance.

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