For a gymnastic roll, you want to place your hands in front of your body and tuck your chin down. Use your falling momentum to roll. You want to make sure you keep your body symmetrical as to avoid injury. This type of roll, when done correctly, may even carry you into a standing position. [4] X Research source A second type of roll is a parkour or asymmetric roll. The trick to this roll is to try and take the brunt of your fall with your shoulder before you begin the roll. Your goal is roll along your back in a diagonal fashion. This type of roll is preferable by martial arts and parkour experts as it protects your hands and vertebra. [5] X Research source
Land on the ball of your feet and twist your body away from the direction of momentum. Try and press your knees together. Once you hit the ground, bend and twist so that your calf and your thigh muscles will hit the ground before your head and shoulders. Ensure that your head remains as tucked into your chest as tightly as possible. You want to avoid head and neck injuries at all cost.
If you are falling backward, attempt to bend your knees and curve your back. This will help you relax before impact, minimizing jarring movements. If you are falling to the side, curve upward to avoid slamming your head into the ground. Keep your body relaxed and breathe to avoid tensing muscles before impact.
A common source of injury during falls is a laceration on the tongue from biting into it. Throughout the fall, try to keep your tongue planted on the floor of your mouth, tucked up behind your lower teeth, so that the impact does not cause your jaws to close on it and injure it.
