Video: The 3 Most Common Forward Shoulder Roll Mistakes by Stephan Kesting. Not affiliated with MatRecap; their version may differ from this drill.
Technique recap
The forward shoulder roll moves you diagonally across the back instead of over the spine, so you can tumble out of throws and scrambles without bumping your head or neck.
3 key details
- Tuck the chin and roll from the lead shoulder to the opposite hip.
- Keep the arms in a round shape so the roll stays on its diagonal.
- Come up to a base or stand without stopping halfway.
Your 10-minute home drill
- 2:00Kneeling rolls, both sides
- 2:00Squatting rolls
- 3:00Standing rolls with a smooth finish
- 2:00Roll to technical stand-up
- 1:00Easy back and neck stretch
Safety
Clear the area, use a mat, and start low before rolling from standing.
Instructor disclaimer
Follow your instructor's version. Schools and styles teach this technique differently. This page is general education, not a substitute for qualified instruction.
