Flat Roll Return Breakdown!

This particular intermediate/advanced rolling drill is one of my personal favorites, and is extremely beneficial for combat-athletes, and for everyone who wants to focus on maintaining this skill throughout their life for optimal longevity!
Flat Roll Returns are a great ground-based transition, allowing you to piece together multiple chain movement patterns, as well as improve your mobility, agility, coordination, and overall body awareness.
The most important cue to mention with this particular roll is the weight distribution across the shoulders, not on the neck!
Let's break the fear of going over our shoulders/upside-down, by introducing the technique slowly...
STEP 1:
Elevated Shoulder Rolls (6 Reps, Alternating.)
Practice tucking your head in, chin to armpit, and distributing your weight across your shoulder and rotating the arm so that your palm faces the ceiling, as well as engaging your core and sucking in your stomach and tucking your pelvis, allowing you to lift your hips just like the “Return” section of the Flat Roll.
STEP 2:
Flat Roll to Seated (4-6 Reps, Alternating.)
This movement allows you to practice the initial part of the Flat Roll, placing the arm out to the side of the shoulder you’re about to roll over, and building the mobility and awareness to practice the full movement-The Flat Roll Return.
STEP 3:
The Flat Roll Return (4-6 Reps, Alternating.)
Once you have performed the first part of the Flat Roll and are lying face down on the floor, be sure to initiate the Return by first tucking your head into your armpit whilst leaving your opposite arm extended out to the side (other arm acts as a tripod). Untuck your toes so that they can glide as you elevate your hips, tuck your pelvis, and return over the shoulder you came from.
Thanks for watching! :)
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