THE WHAT:
A most fundamental floor-contact locomotion pattern which displaces the body at the lowest of the possible levels in space. It allows for lateral rolling (left/right) along the ‘circle of the ribs’, and is ‘driven’ by the action of legs extending and flexing (and ultimately PUSHING) against the floor for onward propulsion. Two key features of this pattern which ultimately determine its model: BOTH feet are in contact with the floor at ALL times, and there is NEVER any rolling over the arm/s.

As a result of these two fundamental characteristics, the ‘Lateral floor-roll’ (LFR) it carries both the aesthetic and sensation of being significantly “grounded” in that the ENTIRE body is not only given to, but “opened” into the floor in as full contact as possible. Whilst this can lend to an image of effortless “softness” once well-practiced (and, despite the simplicity of the pattern, much repetitive practice is required to arrive at this point) it is ultimately less versatile than the ‘Arm-tucked lateral-roll’ (ATLR) for three main reasons:

Firstly, as the ATLR keeps the arms flexed & close to the body as opposed to one always extended overhead, it reserves the potential to PRESS into the floor and lift the body seamlessly into the level of quadrupedal (i.e. onto the hands & feet). Secondly, because in the LFR there is an intention to “open” the entire side of the body into the floor, it is more applicable to softer/more “forgiving” surfaces such as hard wood, mats, and grass.

With the protection of the flexed arms at the front of the body, however, the ATLR can be effectively used on a greater range of surfaces. Lastly, the tucked arms are themselves more protected from over-exposure (shoulders are less stable the more the arms are extended, and outstretched arms are more prone to being caught or being “taken” from you). Taking this all into account, if the LFR can be described as a less “practical” roll, it is also a more “purely” floor-contact roll in that, in exposing the FULL ‘circle of the ribs’ to the floor and using it as a “wheel” along which to locomote, it is the most fundamental of lateral rolls for floorwork integration.

THE HOW:
In their practice, the (physical) textural objective of all floorwork patterns which is ultimately worked toward is the paradox of a “soft firmness” – whilst “soft” is often the more commonly used term, this can rapidly turn into a “loose laziness”, whereby soft limbs seemingly carry no internal structure.

To the contrary – the INTERNAL structure remains FIRM and DIRECTED, and this structure is no less that the circular “wheels” of the body (around the rib-cage, but also the PELVIS), driven by the PISTON-LIKE action of the legs threading and extending. In the initial instances, then (and also to notice any of the undesirable “bumps” or “clunks”), work more SLOWLY to develop awareness, sensitivity, and the timing/coordination of the feet/legs & arms to establish a baseline of QUALITY. This can never be practiced enough.

As a most fundamental floorwork pattern, and one which immediately empowers the practitioner to locomote through space, it is recommended to start incorporating the LFR very early on in an introduction to floorwork practice. It should necessarily be practiced alongside, or in the phase or two after, fundamental ‘Floor-entrances & exits’, so that it might be readily connected with another level in space (i.e. seated or squat). Where space allows, ‘lengths’ of ca. 10m/30 feet EACH side allow for sufficient practice per set, or alternatively a timer can be set for ca. 60” whereby either rolling back & forth, or incorporating with a floor-exit and entrance again, to return back the same way can be used or equal practice each side.

Anywhere between 3-4 sets practiced 1-2x per week, either in a dedicated floorwork/floor-communication session or even in a round of complementary movements in a separate session (it can even be presented as “softening” practice in a more tension-dominated strength or mobility session), is sufficient to develop a baseline of experience with the isolated pattern. From here, it is recommended to start immediately incorporating it into more open scenarios in which the LFR is “driven” NON-STOP for time (e.g. 60-90” per set) with other select floorwork movements. Here, links are found between them and ultimately the LFR brought to “embodiment”, allowing the practitioner to move efficiently through space whilst in maximal contact with the floor.

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