Rolling - learning how to swim on dry land

Rolling is a fundamental skill to any Systema trainee. Its uses are infinite and it is a highly practical, usable skill. There are many dimensions to a good roll,
which include:

- Proper balance of tension and relaxation
- Awareness throughout the entire movement
- Correct breathing and form

The basic Systema roll is as follows -
- Starting on your knees, extend one arm straight out to the side
- Place the other hand on the floor next to your shoulder and look under and through the space between your arm and the floor.
- Now continue rolling over from shoulder to the other shoulder and down to the opposite hip.
(For more information about rolling and for a greater and more precise description of how to roll see "Let Every Breath" by Vladimir Vasiliev and Scott Merideth

Note - In the movement this may become a shoulder to hip roll, but emphasizing the shoulder, shoulder, hip instead, gives overall better form and teaches you to have a greater degree of control over your own body.


Once you have evolved your roll into a fairly soft roll. Here are some challenging and interesting variations, Which help you gain more precision and control of your movement and breathing.

- Start the roll in different stages of the breath cycle , inhale , exhale , breath held on inhale, breath held on exhale.

- Using a stick hold it in different and uncomfortable positions Eg - On the shoulders which the hands draped over it.

- Blindfolded or with eyes closed

- With the whole body or specific parts tense

- With a stick down one trouser leg or tied to a leg

- Roll with any object held in your hands - a knife, a whip, a chain, a cap etc

- Roll over and on a stick or sticks -- ouch

- Roll towards an obstacle and change direction mid- roll to avoid it

Practice these drills they will take your rolls to the next level.

Have fun
Tom