Jiu-Jitsu
Forward-Backward Roll Chain
Build safe, controlled rolling mechanics for scrambles
6 min
4 lengths of the mat
Beginner
Demonstration video coming soon
Instructions
- 1Tuck your chin and roll diagonally over the shoulder, never the top of the head.
- 2Come up to your feet or a stable base at the end of each roll.
- 3Alternate forward and backward rolls down the mat.
- 4Keep your knees bent and core engaged throughout to protect the spine.
What to focus on
Rolling over the shoulder line, never the crown of the head or the neck.
Common mistake
Rolling straight over the top of the head, risking neck strain.