Curated Action

Forward Shoulder Roll

General Training

Forward Shoulder Roll is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration10 sec

Training Details

0:00 / 0:10
Sourceyoutube.com/watch?v=CiMrC9hp0gY
AuthorYouTube creator

Forward Shoulder Roll

Perform a forward shoulder roll across the diagonal of your back, taking your head off the centerline so the shoulder and upper back carry your body weight.

Key points

  • Tilt your head off the centerline to protect the cervical spine
  • Tuck the lead shoulder toward the mat and roll diagonally from shoulder to opposite hip
  • Flow smoothly across the floor without slapping or landing flat on the spine

Common mistakes

Rolling straight over the crown of the head or neck instead of rolling diagonally across the shoulder.

Sets: 3Reps: 10 repsRest: 30 secEst. duration: 10 sec
BjjBreakfallsRollsShoulder RollFundamentalsVideoAuto ExtractedYoutube12 Bjj Drills Every White Belt Should Do

Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.