Shoulder Roll: From Kneeling to an Easy Jog

Students learn the diagonal shoulder roll used in gymnastics, parkour and martial arts, which spreads the impact across the body and keeps the head and spine off the floor. They progress from kneeling to rolling out of an easy jog on both sides.

How to play

1. Explain the diagonal line of contact: from the hand to the shoulder and on to the opposite hip, with the head and spine never touching the mat (3 min).
2. From kneeling, arm curved and eyes on the opposite hip, roll diagonally and come back up on the knees (5 min).
3. From a squat and then from standing, roll and stand up in one motion (5 min).
4. Two easy jogging steps into a roll, alternating right and left shoulders down a mat lane marked with cones (5 min).
5. Group reflection: in which sports or everyday falls could this prevent an injury (2 min).

Rules

• The head never touches the mat: eyes look toward the opposite hip.
• Always roll in the direction of the lane and never cross in front of someone.
• Do not add the jog until you have done five clean rolls from standing.
• Keep 10 feet between the person rolling and the person waiting.

Variations

Adaptations

• Shoulder injury: practices only on the healthy side and from kneeling.
• Autism: has a set partner and keeps the same lane for the whole session.
• Visual impairment: uses a mat lane outlined with raised tape and a partner who signals the exit.

Learning goals

• Master the shoulder roll to both sides.
• Learn a falling technique that protects the head and spine.
• Connect gymnastics skills with injury prevention.

Equipment for a class of 25

• mats: 14
• cones: 6

Teacher tip

Quickly correct anyone rolling straight down the spine: they are usually looking forward instead of at the hip. For the weaker side, go back to kneeling for a minute.

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