Page 43 - MANUAL ESTUDIANTES ENG ML1

CHAPTER 11. REGULAR/CLASSIC ROLL-UP
11.1 TECHNIQUE
We start this skill with a circular movement of the legs that will produce a rotational energy directly proportional to the width of
our straddle. The torso remains parallel to the ground throughout the execution of the skill. Greater back flexibility and proper timing when bending the leading leg will strongly impact this movement. The wider the straddle, the more energy and fluidity the movement will have. A greater back flexibility will allow us to finish the roll-up with a hands-free back balance.

STARTING POSITION (RIGHT-SIDED ROLL-UP):
Holding a straddle back balance on the rope, with two wraps around the waist (wrapping towards the chest), making sure the wraps do not overlap and keeping the abs engaged:
1. We place the left palm (open hand) on the live rope at a distance of about 50 cm (20 in) from the waist, with the thumb pointing down (we need this type of grip since we will use this hand to push against the rope).
2. We place the right hand below the left with the thumb pointing up (we need this type of grip since we will use the right arm to aid with the body rotation through a ballistic movement).
3. Our back should be parallel to the ground, and we will maintain a constant hip flexion angle of 90o. Our legs should be straight and with a maximum angle of about 135o between them.
When performing roll-ups on silks/fabric we can add more wraps around the waist to avoid slipping.
MOVEMENT:
1. We will perform a beat ("counter movement") to the left (until we touch the live rope with the right foot). Using this body torsion/rotation we can then generate a spring effect that will increase the rotational energy to the right.

2. The right leg (leading leg when rolling toward the right) will then initiate the movement to the right; at the same time, through the explosive horizontal humeral extension of the right arm (ballistic horizontal abduction), we create pectoral extension (opening the chest). Because of the torso being parallel to the ground, the magnitude of the extension of the right arm will also impact the rotational energy produced, as well as the fluidity of the movement. The right leg and the right arm should move almost simultaneously.
If we are rolling toward the right, then the right leg will always lead the movement (the right hip is pulling the left hip), optimizing the rotational energy. As mentioned above, to maintain this energy, the legs should always remain wide open.
If we bring the trailing leg (left) toward the leading leg (right) as we initiate the rotation we would block the movement forcing our body to land on the belly (front balance).
3. We will then push the rope with the left arm, as we arch the back and open our hips by bending the right leg just after passing the vertical plane, to finish sending the energy to the back.
- Back extension flexibility as well as good thoracic mobility will allow us to release the left hand while gripping the rope back again with the right hand, so we can return to the starting position (completing one roll-up) by pushing the rope (to the left) with the right hand and keeping our torso in a horizontal position.
- A larger body extension will increase rotational energy, which will create a more fluid and controlled movement. The greater the flexibility, the slower we can perform the skill.
- A constant abdominal engagement will prevent the rope from compressing the waist.
- We need to feel that we are continually pushing the rope with our waist, avoiding a fixed rotation.
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