How to Do Forward Rolls for Martial Arts

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Forward rolls and backward rolls are taught in many different ways. When it comes to self-defense, however, there is only one principle that should guide your technique-- protect your head!
If you get knocked out from a punch or from hitting the ground, you won't be able to fight back. That's why I recommend keeping both hands by your head on your feet and when rolling on the ground.
Whether you're defending yourself against a striker or a grappler, building a habit of sticking your head or arm out in the martial arts is a needless risk that just opens you up to chokes, strikes, and locks. So, stay tight and keep your guard up at all times.
Here's a simple drill that will teach you how to protect yourself when you roll. Ask a training partner to try and hit you in the head while you roll and try to get back to your feet. That will get your priorities straight immediately!
Keep rolling!
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Keep fighting for a happy life! :)
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WARNING: The advice and movements shown in this video are for informational and educational purposes only. Consult a doctor before engaging in any exercise or martial arts program.

[@Derukugi2]

"if you stick anything out, you might not get that that thing back"... LOL; epic lines

[@AndoMierzwa]

Thanks for watching! :)

[@Shorjok]

Well spoken, concise, useful. neat video, subbed!

[@AndoMierzwa]

Awesome. Glad you're here!

[@arnabroychoudhury8826]

Thank you sensei,perfect timing,because I just learned to roll and now this will help to perfect my roll and reduce building bad habits like open up my hands or any position.

[@AndoMierzwa]

+Arnab RoyChoudhury Thank you for the comment! There's a time and place for everything, but if you have the choice, definitely protect your head! Happy rolling, sir!

[@1962archuleta]

another great video thank you, God bless.

[@AndoMierzwa]

Blessings upon you, too, David!

[@ourlessy]

Thanks for this video- rolls and falls seem to be one of those subjects that get a lot of conflicting advice, but your tips seem to make sense. Will definitely keep this in mind going forward.

[@AndoMierzwa]

+Lessytube Yes, indeed... there's conflicting advice on just about everything! It all comes down to figuring out what works for you. That's what makes it an art, right? Happy training!

[@ravenironside3274]

Thanks for the tip sensi, it was really helpful and practically perfect for self defense.

[@AndoMierzwa]

I appreciate that. Thank you! 🙏🏻

[@pikacuupicic2538]

I can not believe that I've found this channel, you are so funny and helpful, I'll be sure to check out all of your vids as soon as I can :*

[@AndoMierzwa]

Well, I'm glad you're here, too! Thanks for the comment.

[@annoyed707]

The extended arm you see in Systema forward rolls has two explanations beside the arm/wrist lock situation. 1) It occurs at the end of a sweeping motion that clears the surface in front of you, and 2) military experience with edged or loaded weapons, where keeping the 'business end' away from yourself is desired. There are other types of rolls taught as well. You can find videos showing the retrieval of an object or weapon during a front roll using a sweeping motion that ends with the arm momentarily out. That said, I agree with the protect your head bit, and that you should stay compact whenever possible. Confined space is an important consideration many people don't think of in their nice big dojo.

[@annoyed707]

I have seen some nice rolling with a sword -- in the scabbard. They tuck the sword in, do the roll, then draw and cut. They don't seem to show what happens if the sword is already drawn when you need to roll. Swinging it across seems dangerous, and likely to get it in the dirt/mud. In these circumstances out or completely through and pointed away from you makes more sense.

[@AndoMierzwa]

These are great points, sir! If you have a specific purpose for extending an arm, then do it! Like every "rule", break it when necessary. I definitely don't want to fall on my sword. Thanks for the comments!

[@seabrarebecca]

You're the best, sensei!

[@AndoMierzwa]

Wow! Thanks for the smile, Rebecca! :)

[@adilbundhoo3069]

there are many martial art instructor on youtube, but Sensei Ando is my favourite

[@AndoMierzwa]

+Adil Bundhoo High praise, indeed. Thank you, Adil!

[@SP-kx3xm]

You always make great points sir! Another A+ video!

[@AndoMierzwa]

I appreciate that very much. Thank you! 🙏🏻

[@TheKentuckyPatriot]

My kids are 5 & 9 and they are learning these skills now. They love training and this video was very helpful! I love your channel and I am a happy subscriber. God bless you and yours!

[@AndoMierzwa]

God bless you and yours as well! Happy training!👍🏼

[@shentakill6337]

Great tips as always Sensei. Without you I maybe wouldnt pass my belt exam. Thanks a lot Sensei Ando

[@AndoMierzwa]

If I helped in any way at all, I am honored, sir.

[@shentakill6337]

***** Without you i wouldnt do even progress in my training you helped me a lot and you mean something for me and everyone else. And by the way you dont need to call me sir because im much younger than you. If you want guess my age or what comes up in your mind XD.

[@AndoMierzwa]

+Daniel Shahroozi Young or old, everyone deserves respect. :) Happy training, Daniel!

[@erinsgobragh]

Awesome tips Ando!

[@AndoMierzwa]

+Erin Brooks Thank you very much, Erin! I can't keep up with your pace, but I'm trying! :)

[@2tim316.]

I just started Jiu Jitsu and am practicing rolling and your video is one of the best I have found so far, I do the arm going between leg deal, my rolling experience is limited and I have gotten used to that so far, perhaps as I get comfortable rolling in general I will try other methods in joe jitsu arms get caught alot so I imagine that's why they practice the arm out thing but I'm sure once gotten betgr it can be adjusted thanks for the vid

[@AndoMierzwa]

Exactly. Learning to fall in different ways is essential. But protecting my head is the number one priority. I don't know why that's not how everyone learns to fall first! Happy training!

[@2tim316.]

+Ando Mierzwa even in basketball we had an entire session dedicated to learning how to take a charge

[@AndoMierzwa]

Smart!

[@melisslacour15]

great point about the back roll. Definitely going to use this next time we teach this in class.

[@AndoMierzwa]

Awesome, Melissa! Thanks for commenting! :)

[@charlesbatkin8722]

Man, it so unfortunate you don't have many subscribers. You make really nice concise videos.

[@AndoMierzwa]

+Charles Batkin I appreciate the compliment, Charles. Thanks for watching!

[@georgekondylis6723]

Makes sense. This is the first video I’ve seen showing it this way.

[@AndoMierzwa]

Glad you liked it! Thanks!

[@spartacus871]

Another excellent video Ando, as a practitioner of Ninjutsu for many years , we were taught to stick hands out before the ukemes when rolling forward and the backward roll we had one arm sticking out. Great point when it comes to self defense. Thanks for the tip and will look forward to practice this. Yikes! The thought of one arm extended in the back roll, broken or shattered arm! I like the way you distinguish the difference between the martial rolls as opposed to self defense rolls when one's life may be in danger. Hail caesar!

[@AndoMierzwa]

"Hail Caesar!" HA! :D Yes, I think when you have a partner or two punching and kicking at you while you roll, it becomes clear where the hands should be! There is no greater teacher than a boot to the head! :)

[@KaptainCanuck]

The way that Ando Sensei demonstrated the arms on a back roll is a) not a back roll but, technically, a breakfall and b) the signs of a bad instructor because the hands and arms MUST never be at shoulder height but at about 45 degree angle to the torso (the hand about a foot from the hip).

[@givertianes2047]

very good teaching rolling thank you Sensei Ando

[@AndoMierzwa]

Glad you liked it. 🙏🏻

[@ely1449]

What is better than getting a lot of likes on a video? Getting a new subscriber! I've only seen two videos of you and I am already sold. Keep up the good work. :)

[@AndoMierzwa]

+Elyesa Cakirbey What a great way to start the day! Thanks, Elyesa! :)

[@acehardy1393]

does shadowboxing with dumbbells build punching power?

[@AndoMierzwa]

Holding weights definitely develops your structure and body movement, so in that sense, yes. The trick is to not add so much weight that you start throwing bad punches. That's a great video idea. Thanks!

[@acehardy1393]

+Ando Mierzwa you're welcome

[@KaptainCanuck]

No, it really does not. Mass, not body weight, put behind a strike/kick is a part of power. Hips and legs are the major component with the acceleration of the arm (which does not even need to straighten for power, it just adds range), It has nothing to do with the size or how much your fist weighs.

[@somakaursonu2016]

Thankyou thankyou so much sir it really works 🙂🙂🙂🙂❤️❤️❤️❤️❤️❤️❤️

[@AndoMierzwa]

Excellent! Thank you for the comment!

[@denverjewell3421]

I'm here at Hack's suggestion...very informative,entertaining and very well presented...I already subscribed...

[@AndoMierzwa]

Thank you very much! Happy training!

[@lilbren782]

Love this video. It really does teach you how to protect your head.

[@AndoMierzwa]

I hope so! :) Happy rolling!

[@Bansheexero]

When I trained, I was the only person at my dojang that used forward rolls as an integrated part of normal movement. It surprised a lot of the other students, since when I would trip, I would simply roll out of it. I used it both while running during warm ups as well as in sparring when I would trip trying to step past people (both in 1v1 and 1v2 sparring. Never came up in 1v3). Of course, we did not stick out our arms. We met the ground with our shoulders, turning the head so it did not smack into the ground or get twisted out of place. The arms would only come up at the end of the roll as we came up. Of course, as a benefit from having a clumsy childhood, I can also just straight pratfall without hurting myself as well. Putting your arms out as you hit the ground runs the risk of injuring yourself more, since it can damage said arms. If you can't get a good roll, it is better to simply go limp like a ragdoll when you fall, since you don't want to brace or lock your joints, as that can cause much more damage than the fall would normally do. Head protection, however, is very important, as you said. I am not sure if you use it in your training or teaching all that much, but I believe in Judo and Aikido, learning how to fall is known as Ukemi (receiving). I was not taught it, but learned it by falling down a lot (like I said, clumsy childhood). Outside of minor scrapes and bruises and having the wind knocked out of me, I only injured myself falling once. I was in 2nd grade and I was at the playground. I went to jump down, but was tripped in mid air, did a barrel roll as I fell, and broke my arm when I landed as well as getting knocked out (also the only time I was ever knocked out). Outside of that, I've had falls about 10 ft onto solid rock face when I would go on school trips where we hiked up and down hills (climbing down was more difficult for me than climbing up), and even fell off a ladder, missing 4 rungs, onto a solid cement floor without issue (the trick for that one was being near a wall, when I hit the ground, I pushed backward into the wall, which divided the momentum and acted as a cushion).

[@AndoMierzwa]

Glad you survived those falls! Main thing is to not be afraid of the ground, so rolling and dripping every day is very beneficial. Thanks for the comment!

[@Bansheexero]

@@AndoMierzwa reminds me of when I tried to help people learn how to do push-ups with clapping their hands behind their heads. They were afraid of hitting the ground with their chest and face. I tried pointing out that they are only falling a few inches, not slamming into the ground from a standing position, but they would still be hesitant. My dad also helped me learn how to fall correctly when I was little. When he was a kid, he studied Judo in Japan (my grandfather was in the Air Force), so he had some training in that (but most of it is more military hand-to-hand).

[@AndoMierzwa]

@@Bansheexero I'll be trying that right now! :)

[@jakobw135]

Now this video Ando, deserves a HEADS UP! :-)

[@AndoMierzwa]

HA! Thanks, Jakob! :)

[@emZee1994]

A+ ando like always. waiting on that breakfall video sounds good

[@AndoMierzwa]

Ha! Thanks for the extra pressure! :)

[@Msosbog]

Ah-ha! There's that BJJ coming through; "keep it tight and elbows in!" I still have nightmares of my instructor yelling that 😁 Great rolls, really like how you keep your guard throughout. 🙏

[@AndoMierzwa]

It’s a must for me. One kick to the head and you could be dead! Thank you for the comment! 😁😄

[@deonjohnson2001]

yeah sensei ando we do rolls at our dojo. I'll share it

[@AndoMierzwa]

+Deon Johnson Great! Hope it helps, sir!

[@jinhong5152]

they see me rolling....no seriously though, your vids are probably the smartest martial arts instructions in youtube

[@AndoMierzwa]

+jin hong Thank you! But be warned... I've got some dumb ones coming, too. :)

[@rmendez6829]

Great points. Thank you for sharing

[@AndoMierzwa]

My pleasure! Thank you! 🙏🏻

[@mrsbootsworkouts]

Its still not going smooth for me, I will keep practicing. Thank you for instructions!!

[@AndoMierzwa]

Slow and steady! 👍🏼

[@tasdidfayed]

Nice tips. Keep up the good work.

[@AndoMierzwa]

+Tasdid Mohammed Fayed I will! Thanks for the comment!

[@Robbie32]

2:20 So much for "I'm not going to say any way is right or wrong".

[@AndoMierzwa]

Well, right for me, anyway! 😁

[@leodaveloreca4935]

Sensei Ando do you have a video about kick up/kip up?

[@AndoMierzwa]

I do not. It’s been a while! But pretend you’re jumping over a fence! 😁

[@hemmydall]

I broke my collar bone after falling on hard pavement. I tried to roll with my momentum. I don't know if my timing was right or not but my momentum caused me to crumple and drag along the road rather than roll through it. Practicing something like this before hand might have lead to me not getting hurt when I needed it. As a side note; its really hard to show a move like that in slow motion, well done.

[@AndoMierzwa]

+Ryan Showalter Sorry for your injury, Ryan... but isn't pain a great teacher? :) Thanks for the comment!

[@KaptainCanuck]

I bet you landed too much on the tip of the shoulder rather than the scapula where it should have been.

[@jkm8049]

Thanks guru ji...

[@AndoMierzwa]

Welcome!

[@rishiroy7755]

So fit

[@AndoMierzwa]

Working on it! 😁

[@aleksanderjakko9661]

Always nice watching your videos, could you do a ground fighting video sometime in the future?

[@AndoMierzwa]

Thank you for the kind words, sir. Any particular topic you are looking for on the ground?

[@aleksanderjakko9661]

+Ando Mierzwa guard defence or/and trapping for submissions would be nice, altrough i know how to do stuff on the ground but new perspective on things is always helpfull. + I enjoyed your how to hit a heavyback video, those kind of things make my day :)

[@AndoMierzwa]

+Aleksander Jäkkö And comments like yours make my day! I do have one ground video, in case you missed it. kzbin.info/www/bejne/rHK9oJKCeNmbeKM I'll be back on the ground at some point, I'm sure!

[@sinatra7407]

amazing video. excellent.

[@AndoMierzwa]

Thank you so much! Keep rolling!

[@ΚωνσταντίνοςΣ-ν5γ]

From 10 years old im practicing martial arts in my house alone thx u helped me

[@AndoMierzwa]

Keep up the good work!

[@vallabhsrinath]

they see me Rollin they hatin' jk you are the most useful self-defense KZbin channel keep Rollin em more good videos mate Sensei Ando for president 😂

[@AndoMierzwa]

+Vallabh Srinath Ha! I'm already the president... of my KZbin channel. That's enough for me! Thanks for the kind words, sir!

[@ttchme9816]

How to dark souls .

[@ThePitOnlineDojo]

great video...

[@AndoMierzwa]

+THE PIT Online You made my day, sir. Thank you!

[@TheWaffertful]

awesome sir

[@AndoMierzwa]

+sriram Arulmani Thank you very much!

[@gavkharabwadi7197]

Thanks for information of rolling. Good night.... Actor martial arts performer Sanjay waghule india

[@AndoMierzwa]

Very glad you liked it! Thank you for saying hello!

[@ishandahal8651]

great sensi!!!!!!!!!!!!!!!!!!!!!!!!

[@AndoMierzwa]

+Ishan Dahal Thanks very much!

[@marcopohl4875]

i have some difficulty with front rolls, maybe i'll try that next time (in training)

[@AndoMierzwa]

Don’t give up! Once you get it, it’s forever. 👍🏼

[@rileyhannigan739]

Love the videos

[@AndoMierzwa]

Thanks! More to come....

[@kemtaedott]

Good points 👍

[@AndoMierzwa]

Thank you very much, sir!

[@gamingzoneff2391]

I know this very well

[@AndoMierzwa]

👍🏼👍🏼

[@matthewpray4394]

very good presentation...but certainly not for beginners...

[@AndoMierzwa]

Maybe, maybe not! Thanks for watching!

[@qiaozhiwei4547]

非常感谢 ！

[@lisacotton7581]

you put out great content and also seem like a really cool guy. Thanks for putting in the time to create these videos, I'm loving them! :)

[@AndoMierzwa]

+Lisa Cotton Thank you so much, Lisa! A comment like that really makes my day! :)

[@senseihitmanwayofkempo8305]

Try the fall on concrete Thats the best test i use

[@AndoMierzwa]

The ground doesn’t lie. 😁

[@rajeshrameswaran]

awesome video :D

[@AndoMierzwa]

Thank you kindly!

[@KaptainCanuck]

Before using youtube as a source of first and final instruction, find a qualified gymnastics or tumbler to help assist learning a SHOULDER roll. If you tell them a forward roll, the will teach the roll down the spine which is a forward roll (ie somersault).

[@AndoMierzwa]

True! Different rolls.

[@veronicabelmontez7305]

Le epic thx

[@AndoMierzwa]

Ha! Merci! 😁

[@rileyhannigan739]

Cool video

[@AndoMierzwa]

+Riley Hannigan Thank you very much!

[@rileyhannigan739]

+Ando Mierzwa it's ok your a great youtuber and great fighter

[@AndoMierzwa]

+Riley Hannigan Trying my best. Thanks!

[@rileyhannigan739]

+Ando Mierzwa it's ok just carry on

[@saiminmintun761]

Im everyday study Think

[@fitsingerchanel]

Nice :)

[@AndoMierzwa]

Thank you very much!

[@victorphan1229]

I can do all that!!!

[@AndoMierzwa]

You da man.

[@pewpew4545]

Best martial art is A: live in a country where people don’t have guns, B: Run away. Escape is the primary principal of most if not all self-defence martial arts.

[@AndoMierzwa]

I’d say running is instinctive. But when you can’t run, that’s when martial arts starts.

[@pewpew4545]

Ando Mierzwa absolutely, self-defence would is all about minimising the harm brought to you when it’s inevitable

[@AndoMierzwa]

@@pewpew4545 Right!

[@TonTon.2142]

Am I stupid or did he not actually give a thorough demonstration of a forward roll? There were jump clips of him doing one, but the only roll that was shown with detail was the backward roll. It must just be me. I'm still at a loss as to how to do it. I get it the basic principles as far as using your hands in the roll, but not really how to position the rest of my body during the roll. I'll have to watch another video for that. Still, aside from all that, good video.

[@AndoMierzwa]

Thanks for the feedback. This wasn’t really a “how to”... it’s an extra thought for people who already practice rolling. Happy training! 🙏🏻

[@Luke_D_Brown_2000]

Can you combat roll to evade an attacker ? Combat roll to create distance ?

[@AndoMierzwa]

You never know what you'll have to do, so train for everything! :)

[@aliammar8325]

0:26 DO YOU SEE THAT? ILLUMINATI CONFIRMED!

[@AndoMierzwa]

Haaaaaaaa! :)

[@GaganProGamer]

Good one sense I Andro is amazing and yes senses I I mean s e n c e s not sensei

[@AndoMierzwa]

Thank you for the kind words!

[@ultimatewarriors5749]

Ok

[@AndoMierzwa]

🙏🏻

[@kanalshutdown]

My spine hurts after rolling

[@AndoMierzwa]

Stay a little off center!

[@rockstarfoxy654]

I know that this is Kung Fu but what would your equivalent of dannage be?

[@AndoMierzwa]

This tip is just self-defense thinking, not really a style. I don't know about the dans. :)

[@tacticaldaily9700]

if you back break fall wouldn't you just get whiplash ?

[@AndoMierzwa]

That's why I hold my head!

[@KaptainCanuck]

Not if you tuck your chin down to your chest as you fall. Whiplash is a sudden forceful movement of the neck back and forth. The rules are: tuck the chin down, put the tongue on the roof of the mouth just above the gum ridge, keep the teeth together so there is no biting the tongue and breaking teeth.

[@vaidikpathanugami7971]

sir how to do front roll

[@AndoMierzwa]

That video wasn't enough? :D

[@spookarttoons9609]

I’m terrified i’m going to hurt my back

[@AndoMierzwa]

Start low and slow. 👍🏼

[@Kamal...]

it's normal to have Dizziness after making this move ?

[@AndoMierzwa]

I would say no. Be careful!

[@Kamal...]

Where the problem do you think?

[@AndoMierzwa]

No idea! Try to be as small as you can and don't close your eyes. Oh, and breathe!

[@KaptainCanuck]

Yes, it is. If it persists as after too long, go to a medical practitioner, not the WWW or youtube type channels.

[@cesaralvesdemoraes3187]

what do you think about choy lay fut?

[@AndoMierzwa]

+César Alves I think any style is only as good as the teacher!

[@timothyfreeman97]

César Alves choy li fut? hao de gong fu 👲

[@cesaralvesdemoraes3187]

Timothy Freeman never heard of it. Can you link me to something so I can learn about it?

[@timothyfreeman97]

César Alves what do you mean? you're the one that posted the question. I'm assuming you know even a little about CLF, right?

[@cesaralvesdemoraes3187]

Timothy Freeman Im actually a begginer so I dont know much about the terminology sorry

[@clunkyinc.5156]

If feel that if I tried this, I would never wake up. 😅

[@AndoMierzwa]

HA! 😄 Maybe start on a mattress.

[@tannerblair4900]

What martial arts do you do?

[@AndoMierzwa]

+Tanner Blair Thanks for asking. I'm mainly a Kung Fu guy. You can find my bio here: www.senseiando.com/about-ando-mierzwa/

[@tannerblair4900]

i do hapkido and some brazillian jujitsu every now and again

[@AndoMierzwa]

+Tanner Blair Great! Learn as much as you can!

[@AndoMierzwa]

+Tanner Blair Great! Learn as much as you can!

[@ggeasygaming7146]

pls reply I end up doing a side roll BTW in park our but pls reply

[@AndoMierzwa]

Just tuck that chin! Keep rolling!

[@rileyhannigan739]

👌

[@mrjozo-pr6ih]

come to think that japan hasn`t anticipated dangerous situations and stuff, like...

[@ggeasygaming7146]

hiw

[@Death_User666]

I was looking for a roll not a lecture by a KZbin killer black belt grandmaster sensei

[@AndoMierzwa]

Sadly, that's what I am. But you forgot "Guru". :)

[@cesaralvesdemoraes3187]

in the front roll I disagree. The idea is to roll on your shouder and doing what you said I will end up rolling on my back

[@AndoMierzwa]

+César Alves Fine! Do what you do! I just don't want to mistime the roll and run my shoulder into the ground and separate it. Keep rolling!

[@KaptainCanuck]

The point to shoulder roll, done properly is less dangerous than a forward roll (aka somnersault) due to the fact that a shoulder roll makes a large chance of hitting the head on the ground. You can tuck the head on a forward roll all you want, the head still hits the ground (try an high- or long-somesault).

[@thescientists5249]

Got thrown out of the car because you owe money 😂

[@AndoMierzwa]

Or is that just me? :)