Aaron Ellis' CompleteStrength

by Emmanuel Manolakakis · Roll too it!

Rolls are an interesting skill. We see the importance and agree with them on a logical level. We may need to do a roll some day and therefore see value in practicing how to do them, but physically we don't agree with them. A good analogy can be made with vegetables. We know they are good for us and agree with them until they are on your plate.
Below, I have outlined some basic drills that involve rolls in a variety of ways. I often use rolls as a way of changing perspective on a situation. Try it yourself - it's hard to look at things the same after you roll.
Some personal advice….
• Practice on a hard surface. It is by far the best way to go.
• Doing slow rolls is far harder than fast ones. If you don't like the word "slow", than insert "controlled".
• An indicator of a good roll is silence.
• Don't love or hate them, both extremes are no good.

Keep in mind it is just another tool in your arsenal of abilities you can utilize when the need arises.

Warm-up with rolls:
Begin by doing rolls from the ground. Incorporate good breathing principles and relax yourself.
In pairs – one person lies down on the ground face up or down. The second does rolls over and on top of their partner. The person on the ground gets a massage, the one rolling, practice rolls on uneven surfaces and work on controlling the roll.

* These are also great ways of rolling out any tension from the body (no pun intended).

Rolls with a stick:
Put a long stick through your t-shirt from arm to arm, like a scarecrow. Now start to roll slowly.
Put a long stick down you pant leg. Start to roll. Once again, I recommend going slowly.
Lay a stick on the ground and slowly roll across it (backwards and forwards).
* These are three great ways to develop an ability to roll on uneven surfaces.

Training alone:
Roll from a walking stride.
Roll from a running stride. These are fun!
Roll along side a wall.
Roll towards a wall. Start from a distance if the walls are dry walled.
Roll with a weapon in hand like a gun or knife.
Throw the weapon forward and roll to retrieve the weapon.
Roll over objects, like chairs, tables or any pets you many have running around.
Jump or dive forward and see how far you can stretch before you begin your roll. Focus on distance, like your rolling over a big hole in the ground.
Try rolling with one eye closed.

* Let the body become light and free *

Training with a partner:
Rolls in pairs – hold hands, elbows, or shoulders. If you've never done this before I would recommend starting from the ground.
Roll towards your partner, your trailing leg should land precisely in his front foot.
From the ground pick a target on your partner and roll toward them. Use the trailing leg to touch the target you have picked.
Punch or Kick each other into the body, continue the momentum given by the strike into a roll.
Hoops on one leg while your partner tries to push you over, if you lose balance go into a roll. I love watching the big guys do this one!
Have your partner push, hold, grab, punch or kick you as you're in mid roll.
I can already feel the soar shoulders, neck and backs!

* Don't hold your movements onto yourself *

There are so many benefits to rolls it hard to list them all. I've always explained it as 'they iron me out'. Tension cannot exist in the body if you do rolls - At least not for long. If you are a tense person or are working with a tense person, do rolls. You'll find they will iron out most problems.

Roll too it!