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Lesson 3 - Forward Rolling and Break Falls

Safe Falling & Body Control

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Year 7

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Self Defence

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1h 2min

Big Question

How can proper rolling technique protect you from injury in real-world situations?

Learning Objectives

Understand when and why to adopt the forward roll and how to do this safely in a self-defence context
Distinguish between gymnastics forward rolls and jujitsu forward rolls, recognising the importance of head and neck protection
Demonstrate proper head and neck protection during rolling movements whilst maintaining a low defensive position

Key Outcomes

Students will be able to explain the key differences between gymnastics and jujitsu rolling techniques
Students will demonstrate a safe jujitsu forward roll with correct hand positioning and head protection
Students will apply rolling techniques in controlled sequences whilst maintaining defensive awareness

Equipment & Resources Required

Gym Mats

15-20 mats for class of 30

Arrange mats in rows with clear walkways between, ensure all mats are securely connected with no gaps

Alternative: Crash mats for students requiring additional support, thinner mats for progression

Tablets

1 per pair (15 for class of 30)

Fully charged, video recording app open, positioned on stable surface or held by partner

Alternative: Smartphones on tripods, video cameras, or reduce to 1 per group of 4

Science Videos

1 pre-loaded on teacher device

Queued to correct section, volume tested, visible to all students on large screen or projector

Alternative: Live demonstration by teacher or advanced student, printed sequence cards

Cones

20-30

Used to mark mat boundaries and create clear working spaces for pairs

Alternative: Spots, bean bags, or taped lines on floor

Whiteboards

Display key teaching points and technique breakdown visible throughout lesson

Alternative: Flip chart, printed posters, or verbal instruction only

Key Vocabulary

Forward Roll

A controlled rolling movement forward over the shoulder, designed to protect the head and neck whilst maintaining a low defensive position

Head Protection

The deliberate positioning of the head away from impact points, tucking chin to chest and tilting head to shoulder

Neck Safety

Maintaining proper neck alignment and avoiding compression forces on the cervical spine during rolling movements

Wide Base

A stable starting position with feet shoulder-width apart or wider, providing balance and control for the roll

Low Position

Staying close to the ground throughout the movement, maintaining defensive readiness and control

Posting

Placing the hand on the ground to the side (not in front) to guide and control the rolling movement

Break Fall

A technique for absorbing impact safely when falling, distributing force across the body

Defensive Get-Up

A method of standing from the ground whilst maintaining defensive awareness and positioning

Skill Progression Pathway

Understanding where pupils are coming from and where they're going

Prior Learning

Basic spatial awareness and body control from previous PE lessons
Understanding of break fall technique from Lesson 1
Knowledge of defensive get-up position from Lesson 2
Basic safety awareness when working on mats

Current Skills

Jujitsu-specific forward rolling technique with head protection
Distinction between sport-specific rolling techniques
Maintaining low defensive position during ground movements
Self-assessment using video analysis tools

Next Steps

Backward rolling techniques with defensive application
Combining rolls with defensive get-ups in fluid sequences
Rolling from standing positions in response to pushes or throws
Application of rolling in scenario-based self-defence situations

Milestone Indicators

Student consistently protects head and neck during all rolling movements

Student can explain why jujitsu rolls differ from gymnastics rolls

Student maintains low position throughout roll without standing up

Student demonstrates confidence in self-assessment and peer feedback

Key Teaching Points

The fundamental difference between gymnastics and jujitsu rolling is context-dependent: gymnastics rolls are designed for aesthetic performance in a safe environment, while jujitsu rolls are designed for self-defence scenarios requiring head protection and defensive positioning.
Head and neck safety is the absolute priority: the head must tilt to the shoulder (not tuck forward) throughout the entire roll, and the rolling pathway must be over the shoulder (never over the back of the head or neck) to prevent spinal compression and head injury.
The four components of jujitsu forward roll starting position must be established before rolling: wide base (feet wider than shoulders), left hand posted to LEFT SIDE level with left foot (not in front of body), head tilted to left shoulder, right hand threading through legs.
Staying low throughout the roll and finishing in a defensive squat position (not standing upright) is what distinguishes self-defence rolling from sport rolling - this maintains readiness and reduces vulnerability in a real defensive scenario.
Video analysis is a powerful tool for skill development: students must learn to observe critically using specific criteria (head position, shoulder roll, low finish, smooth movement) rather than making vague judgements, and to provide constructive feedback that is both kind and specific.
Progressive skill development requires mastery of foundational position before adding motion: students should be able to hold the starting position with all four components correct for 5-10 seconds before attempting to roll.
Quality of practice is more important than quantity: five thoughtful, technically correct rolls with reset time between attempts develops better skill than twenty rushed repetitions with degrading technique.

Common Misconceptions

MISCONCEPTION: 'All forward rolls are the same.' REALITY: Forward rolls vary significantly based on context and purpose. Gymnastics rolls, parkour rolls, jujitsu rolls, and aikido rolls all have different technical elements designed for their specific application. The 'correct' technique depends on the situation.
MISCONCEPTION: 'Rolling is just for martial arts and not useful in real life.' REALITY: Rolling technique has direct application to everyday falls (tripping, slipping on ice, falling while running or skating). The ability to control body position during unexpected falls and protect the head and neck can prevent serious injury in common situations.
MISCONCEPTION: 'If I tuck my chin to my chest, my head is protected.' REALITY: Tucking the chin forward (gymnastics style) actually positions the head in the rolling pathway, potentially causing the roll to go over the back of the head and neck. In jujitsu rolling, the head tilts to the shoulder, moving it OUT of the rolling pathway.
MISCONCEPTION: 'The faster I roll, the better my technique.' REALITY: Speed without control indicates lack of mastery. Slow, controlled rolling demonstrates greater skill and body awareness. Speed should only increase once technique is consistent and safe at slow speeds.
MISCONCEPTION: 'I should be able to do this perfectly immediately.' REALITY: Forward rolling is a complex motor skill requiring coordination, proprioception, spatial awareness, and overcoming natural protective instincts. Learning takes time, and different students progress at different rates. Expecting immediate mastery creates frustration and anxiety.
MISCONCEPTION: 'My hand should go in front of me to catch my fall.' REALITY: Posting the hand in front of the body creates a rolling pathway over the hand, arm, and directly over the head and neck. The hand must be posted to the SIDE of the body, level with the foot, to create a diagonal shoulder-rolling pathway that protects the head.
MISCONCEPTION: 'Standing up at the end of the roll shows I completed it successfully.' REALITY: In jujitsu context, standing up at the end defeats the purpose of the defensive roll. The goal is to stay low and ready, finishing in a protective squat position with hands up, maintaining defensive awareness and positioning.

SEN Adaptations

ADHD

Ensure lesson is fast-paced with frequent activity changes to maintain engagement (lesson structure supports this). Provide clear, short instructions rather than lengthy explanations. Use visual aids and demonstrations heavily. Allow movement breaks if needed - brief active recovery between practice rounds. Position student near teacher during instruction for proximity support and redirection if needed. Provide immediate, frequent feedback during practice to maintain focus and motivation. Use clear boundaries on mats to provide structure and spatial limits. Break video analysis into shorter segments if five-minute sustained focus is challenging. Provide checklist for analysis criteria for concrete focus. Celebrate effort and improvement frequently. Consider peer buddy for refocusing support.

dyspraxia

Allow additional time for motor planning and execution - reduce quantity expectations, increase quality focus. Provide step-by-step breakdown with focus on one component at a time before combining. Use proprioceptive cues: teacher physically guiding correct position (hand on shoulder showing rolling pathway, hand on head guiding tilt). Reduce speed of rolling significantly - extreme slow motion practice. Allow practice of starting position extensively before adding rolling motion. Use additional or thicker mats to increase cushioning and reduce anxiety about impact. Consider alternative rolling technique: log roll (rolling sideways) to develop body awareness before introducing forward roll. Provide additional verbal cueing throughout movement. Pair with patient, supportive peer. Celebrate any attempt and small incremental improvements. Consider whether forward rolling is appropriate goal or whether break fall and defensive get-up focus is more suitable.

autism spectrum

Provide visual schedule showing lesson sequence and timings before lesson begins. Establish predictable routine for transitions between sections. Provide quiet zone at edge of mat area if sensory overload occurs. Use clear, literal language avoiding idioms or ambiguous instructions. Provide written or pictorial step-by-step rolling sequence for reference. Reduce partner work demands if social interaction is overwhelming - allow student to work independently with teacher observation and feedback rather than peer feedback. Pre-warn of any changes to expected routine or structure. Provide concrete success criteria checklist for self-assessment. Allow use of fidget tool or sensory object during seated instruction time if helpful.

visual impairment

Use bright coloured markers or cones to define mat boundaries with high contrast against floor. Provide additional verbal description of all demonstrations with step-by-step narration. Allow student to tactilely explore teacher's position during demonstration (touching teacher's shoulder to understand rolling pathway, feeling head tilt position). Assign sighted peer buddy for guidance and spatial awareness support. For video analysis, provide detailed verbal description of what is shown in video. Consider alternative assessment not dependent on video viewing if complete visual impairment.

hearing impairment

Position student at front of semi-circle with clear view of teacher's face for lip reading. Provide written instructions or visual sequence cards showing rolling steps. Use exaggerated visual demonstrations with minimal reliance on verbal explanation. Ensure student can see teacher at all times during instruction - gain visual attention before giving instructions. Use visual signals for stop/start rather than verbal or whistle. Assign peer buddy to ensure student receives all instructions. For video analysis, ensure captions or written criteria available. Consider British Sign Language interpreter if available and appropriate.

physical disability

WHEELCHAIR USER: Modified rolling technique not appropriate - substitute with understanding of technique through analysis role. Student becomes expert in video analysis, assessing multiple peers, providing detailed feedback using technical language, creating annotated analysis, understanding biomechanics of rolling. Participates fully in warm-up with wheelchair-appropriate exercises (arm circles, upper body stretches, wheelchair mobility movements). ASD (PHYSICAL): Modify based on specific limitation. Reduce range of motion if flexibility or joint issues. Allow rolling on additional mats for extra cushioning if pain concerns. Permit seated rather than squat starting position with roll from seated if needed.

Cross-Curricular Links

English

Speaking and listening: providing verbal feedback using specific subject vocabulary, explaining technique to partners, asking questions for clarification, whole-class discussion participation. Technical vocabulary: learning and using subject-specific terms (posting, base, defensive, rolling pathway, etc.). Following instructions: multi-step instructions for complex movements requiring careful listening and comprehension. Descriptive language: articulating what is observed in video analysis with specific, accurate descriptions.

Maths

Geometry: angles of hand placement (45 degrees), body angles during rolling motion. Measurement: timing of movements in seconds, distance of rolling pathway in metres. Counting: repetitions of exercises and rolling attempts. Spatial reasoning: three-dimensional body awareness during rotation, spatial relationships between students to maintain safe spacing. Data handling: could track number of successful attempts over time, create graphs showing class progress.

Science

Biomechanics: forces acting on body during rolling, centripetal force in rotation, momentum and its transfer. Human body systems: muscular system engaged during rolling (core, shoulders, legs), proprioception and vestibular system in balance and spatial awareness, nervous system in coordination and motor planning. Physics of safety: distributing force across larger surface area (shoulder versus neck), impact absorption through rounded body position, friction between body and mat surface affecting rolling motion.

ICT

Video recording: using iPad to record movement, appropriate camera positioning and framing. Video playback: navigating video controls (play, pause, rewind, slow motion). Digital analysis: using recorded video as analysis tool. Technology responsibility: careful handling of expensive equipment, following device usage protocols. Potentially: video editing to clip specific rolls for assessment portfolio, annotating videos to highlight technique points (if time and resources allow).

PSHE

Resilience: persisting through challenging skill development, managing frustration when technique is difficult, growth mindset ('I can't do this YET'). Communication: providing and receiving constructive feedback appropriately, active listening during partner work, respectful language and tone. Cooperation: working effectively in pairs, taking turns, supporting partners' learning. Safety awareness: taking responsibility for own and others' safety, following protocols, speaking up about concerns. Self-awareness: accurate self-assessment, recognising own limitations and strengths, making appropriate choices about challenge level.

Teacher Guidance

Positioning

Begin lesson at front of mat area where all students can see demonstrations clearly from semi-circle seating. During warm-up, position in corner or side of mat area allowing visibility of all students during movement activities. During skill development, position centrally with ability to circulate 360 degrees around student practice spaces. During first roll attempts, circulate actively rather than remaining stationary - prioritise seeing each individual student's technique. During video analysis, move between pairs monitoring discussions and equipment use. During plenary, return to front position for whole-class discussion. Avoid positions where window glare or bright lights create visual obstruction for students.

Observation Focus

PRIMARY: Head and neck position during all rolling movements - this is non-negotiable safety focus. SECONDARY: Rolling pathway over shoulder versus over back/neck. TERTIARY: Starting position components (wide base, hand posting, head tilt). ADDITIONAL: Finish position (low versus standing), fluidity and control of movement, consistency across multiple attempts, student confidence and body language indicating comfort or distress, spacing awareness and collision avoidance, application of feedback in subsequent attempts.

Intervention Points

IMMEDIATE INTERVENTION REQUIRED: Any student rolling over head/neck instead of shoulder - stop activity immediately, provide correction, observe next attempt closely. Student reports pain in head, neck, or back - stop activity, assess, modify or remove from activity as appropriate. Collision or near-miss between students - stop, reestablish spacing and safety awareness. PROMPT INTERVENTION: Student showing frustration or distress - provide encouragement, modification, or break as needed. Technique degradation across attempts - intervene to prevent practice of incorrect movement pattern. Unsafe equipment handling - correct immediately. PLANNED INTERVENTION: Group students struggling with technique for additional teaching and support.

Demonstration Notes

GENERAL PRINCIPLES: Always demonstrate in slow motion first, then normal speed. Verbally narrate demonstrations: 'Notice my hand position here...' Use exaggerated movements to ensure visibility from all angles. Position so all students have unobstructed view - consider demonstrating from multiple angles if needed. Show common mistakes as well as correct technique, explaining dangers. SPECIFIC TO ROLLING: Demonstrate gymnastics roll first to establish contrast. Clearly show head position in jujitsu roll by pausing and pointing to head-shoulder tilt. Show side view of shoulder rolling pathway. Demonstrate low finish position with hands up in defensive stance. Show knee-drop progression for advanced students. Consider using advanced student to demonstrate alongside teacher to show that technique is achievable by peers.

Verbal Cues

•'Soft touches!' during partner toe-touches warm-up to maintain appropriate force
•'Knees bent, stay low!' during sumo/duck walks to maintain proper position
•'Head to shoulder!' as primary cue during rolling to reinforce critical safety point
•'Roll over your shoulder, not your neck!' if observing incorrect rolling pathway
•'Stay low!' during finish position to reinforce defensive context
•'Wide base first!' when students rushing setup position
•'Control the movement!' if rolling too fast without technique focus
•'One positive, one improvement!' during video analysis to structure feedback appropriately
•'Breathe!' if observing tension or breath-holding during attempts

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum teaching area of 12m x 15m fully covered with gym mats for class of 30. Each student requires minimum personal space of 3m x 3m when rolling (3m forward rolling pathway, 3m lateral spacing from other students). Additional space at mat edges for video analysis seating and equipment storage.

Surface Check

All gym mats must be securely connected with no gaps between mats that could trap fingers or toes. Mats must be clean, dry, and free from tears or damage. Check mat surface for appropriate cushioning thickness (minimum 3cm for rolling activities). Ensure mats are not sliding on underlying floor surface - use non-slip mat underlays if needed. Verify no hard objects, debris, or equipment on mat surface before activity begins.

Equipment Safety

Safety Checks

•iPads: Ensure all devices are fully charged before lesson to prevent mid-lesson disruption. Check devices for damage (cracked screens, loose components). Store iPads in designated trolley or safe location when not in use to prevent trip hazards. Instruct students in proper handling: two hands, landscape orientation, no dropping or throwing. Ensure iPads are positioned away from rolling pathways during video recording.
•Gym mats: Inspect all mats before lesson for tears, separation of foam from covering, or excessive wear. Ensure proper connection between mats using velcro strips or interlocking edges. Verify mats are appropriate thickness for rolling (minimum 3cm, ideally 4-5cm). Position mats away from walls, equipment, or hard surfaces that could pose collision risk.
•Teaching video equipment: If using projector or large screen, ensure equipment is secured and cables are taped down or covered to prevent trip hazards. Position screen where all students have clear view without needing to move into unsafe proximity to equipment.
•Cones/markers: Use soft cones with no sharp edges. Position markers to indicate boundaries but not within rolling pathways where they could cause injury if struck.

Risk Management

Key Risks

•CRITICAL: Head and neck injury from rolling over head/neck instead of shoulder - highest priority risk requiring constant vigilance
•Neck compression or strain from improper head position during rolling
•Collision between students if inadequate spacing or awareness of others' rolling pathways
•Dizziness or disorientation from repeated rolling movements, particularly for students prone to motion sickness
•Wrist or shoulder strain from improper hand posting or supporting body weight incorrectly
•Lower back strain from improper rolling technique or inadequate core engagement
•Exacerbation of pre-existing injuries (neck, back, shoulder, wrist) if students participate without appropriate modification
•Emotional distress or anxiety for students with fear of rolling or previous negative experiences with gymnastics
•iPad damage or injury from tripping over devices if not properly positioned

Risk Mitigation

•Comprehensive instruction on head and neck protection BEFORE any rolling attempts, with multiple demonstrations
•Teacher observation of EVERY student's first roll attempt with immediate intervention if unsafe technique observed
•Progressive skill building: starting position mastery before adding rolling motion
•Clear spatial boundaries and personal space requirements established and maintained throughout
•Active teacher circulation during all practice time for immediate correction of unsafe technique
•Intervention group for students struggling with technique, providing additional support and potentially modified approach
•Regular breaks during repeated rolling to prevent dizziness, with instruction to sit if feeling unwell
•Pre-lesson screening for injuries or conditions that contraindicate rolling (neck problems, recent concussion, vertigo, etc.)
•Clear safety rules communicated at lesson start with comprehension check
•Adequate mat coverage with no hard surfaces within potential rolling or falling areas
•Video analysis providing visual feedback to reinforce safe technique
•Differentiation allowing modified activities for students unable to safely complete standard technique

Supervision & Emergency Procedures

Supervision Points

•Position to observe maximum number of students during practice time, typically from corner or central elevated position
•During first roll attempts, circulate actively to see each student individually, prioritising safety over seeing all students simultaneously
•Monitor high-activity areas where multiple students are rolling, ensuring spacing maintained
•Pay particular attention to intervention group students or those who showed unsafe technique in initial attempts
•Position near students with disclosed injuries or conditions requiring monitoring
•During video analysis, circulate between pairs to guide appropriate feedback and monitor discussions
•Watch for signs of overexertion, dizziness, or distress: pale face, excessive sweating, disorientation, stopping participation

Emergency Procedures

STOP signal: Establish clear stop signal (whistle, raised hand, verbal 'STOP') that immediately halts all activity. All students must freeze and look at teacher when signal given. First aid: For any head, neck, or back injury complaints, student must stop immediately and not move. Teacher assesses situation without moving student. If ANY doubt about injury severity, particularly head/neck/spine, keep student still and summon first aid trained staff or emergency services. For minor injuries (bumps, bruises, strains), follow school first aid procedures. Ensure first aid kit accessible at edge of mat area. Know location of nearest telephone for emergency calls. Document any injuries in school accident book following school procedures.