This awareness drill allows an opportunity to raise awareness of primitive lower body rolling patterns.
Starter Rolling Upper Body
This awareness drill allows an opportunity to raise awareness of primitive upper body rolling patterns.
- Starting Position:
- Supine
Set-up: Lie flat on your back with your arms comfortably by your sides and your legs extended.
Action: Lift one arm and reach across your body and over your opposite shoulder while lifting your head and following your hand with your eyes. Your lower body should remain relaxed and should not be used to help with the roll. As you roll over onto your stomach, find the ground with the reaching arm and elbow as soon as your are able to begin supporting yourself. Follow through with the opposite arm by placing the elbow and forearm on the ground as you complete the roll onto your stomach into the elbow supported position. During this roll the lower body should trail behind, simply being pulled over by the effort of the upper body and flop over to finish at the end of the movement.
Return: On the side you are rolling toward, reach the arm under the opposite armpit while looking over your shoulder to roll onto your back. The lower body should trail the upper body movement until you return to the starting position on your back. Repeat these instructions on the opposite side. Repeat for the desired number of repetitions and keep the three points of awareness in mind and verbalize any feelings of awareness at anytime.
