Each week MASTERCLASS gives you brief but key information on how to optimise a simple Krav Maga strike or technique.
This MASTERCLASS covers ROLLING BACKWARDS, a key movement in Krav Maga - and generally in life - should you loose your footing, whether in a fight (when pushed, punched or off balance) or just slipping or falling on icy or uneven surfaces in your everyday life.
The reason why this is a key skill is three-fold; firstly, it’s to land safely (it’s a natural reaction to put down the hand back and down to break the fall, exposing wrist, elbow and shoulder to severe impact injuries). Secondly, it’s to get up very quickly in a fight or threat situation. Thirdly, it’s to put yourself in a ready-to-fight position immediately.
HOW TO THE ROLLING BACKWARDS
From standing, as you loose your balance backwards, bend your knees and lower your glutes down (as if you’re about to sit down on a chair). Both or one leg needs to remain on the floor to do the roll, otherwise it changes into a hard breakfall backwards.
As you do this, drop your chin down towards one shoulder and throw both your hands over the opposite shoulder. This will be the shoulder you roll over. This will avoid rolling across the neck/head, hyper-extending and exposing the top of the spine to injuries.
Roll across the back with your legs in the same slightly bent position until your hands and feet meet the surface and breaks the movement. You’re now facing the same direction you did before the roll.
You should normally land with one leg in front of the other. Use this foot position to stand up and raise your hands up and in front of you ready to take action, if needed.
You should now be in a well-balanced position, with both arms and legs ready for further strikes.
As you roll, exhale to avoid getting winded if the roll isn’t as effective as intended.
HOW TO PRACTICE ROLLING BACKWARDS
Start the movement by either squatting down deep or even sitting on the floor with legs in front, slightly bent. Roll multiple times to either side until you are comfortable with all aspect of the drill.
Once you’re happy with your progress, continue the drill from a higher squat position.
Progress to do the exercise from standing up, before you can add pressure drills such as loosing your balance deliberately or being pushed back by a training partner with your eyes closed before you roll.
Move from soft to harder surfaces as you progress.
Picture: Krav Maga Master Gheorghe Husar filming with The Krav Maga Educator Orjan Pettersen for online tutorials. ALL VIDEOS ARE AVAILABLE IN OUR ONLINE LEARNING AT WWW.SPARTANS-EDU.ORG.