(bright music)
- Sushi rolls, bread rolls, pug rolls.
What do those all have in common?
Absolutely nothing.
Today we're doing rolls.
Guys, I'm really sorry for that intro
but I'm also not sorry at all.
You're welcome for that gold.
Okay.
Today we're doing floor work rolls.
I have a ton of rolls
I'm gonna be throwing at you.
Literally.
I wish I had an actual bread roll to throw at you.
We're gonna go in like a list format.
So make sure have a ton of space
in wherever you're dancing.
Make sure the surface below you
isn't too rough on your body
because we're gonna be going over our head,
we're gonna be going over our shoulders.
So you wanna have something squishy
and soft underneath you.
Dancers, I have another pair of Apolla Shocks on
and these guys I chose specifically for roll day
because they have an open heel.
So they're kind of meant to replace a half sole shoe.
They do come in different colors
and there's no seam underneath the pad of my foot.
So they're literally so comfortable.
It's kind of like, I feel like
there's a cloud on my foot.
(giggles) Cloud foot.
Anyway, they come in different colors
and they come in different sizes of course,
to fit your cute little foot.
They have this compression right here
in the middle to give you some stability.
And the reason that I chose to use the Alpha,
that's the style that I'm wearing for today,
is because when we roll,
I'm able to use the sock to glide
and not get those stinking Marley burns on my feet
but I'm also able to have my heel open
so that I can get a true grip on the floor.
So they're like a little dream team moment
for our roll day.
Let's do it.
Okay, dancers, the very first roll
I'm gonna teach you is a shoulder roll.
The reason I want to start out with this basic roll
is because you need to get the idea
of how to roll over your shoulder,
tuck your neck, and get comfortable
kind of being on top of your
head and shoulder and neck, if you will.
It's kind of a funky feeling
if you're new to it.
If you already know how to do a shoulder roll,
feel free to fast forward to the next one.
So if we're here, we're going to bend our knees in.
You're gonna put your palms down.
You're gonna tuck your knees in
and you're gonna roll up and over your shoulder.
For me, I go over my right shoulder.
What you wanna make sure you do
is bring your head, or sorry,
tuck chin into your chest.
If you do not tuck your chin in,
you're gonna get stuck in the roll.
You need to create a rounded cervical spine,
the top of your spine,
in order to be able to roll over it.
So one more time
with our simple shoulder roll.
Five, six, seven, eight.
Tuck and up.
Moving onto our dead fish roll.
So the dead fish need to have engaged legs.
See how I'm lifting up my kneecaps back there?
It's creating space underneath.
You need to squeeze your tummy
and then use your palms to push into the floor.
From this position,
the palms play a pivotal role
in getting you up into a triangle.
See how my tricep engages there?
If I don't use my palms like...
Yeah, right. Am I gonna get up?
Once I hit the top of that triangle,
I'm gonna tuck my chin into my chest.
You guessed it.
I'm gonna keep my legs as straight as I can.
And I'm gonna shift up and over my shoulder.
And I'm gonna roll and come up.
For our third roll, we are doing a split roll.
So dancers, you can choose which way you're gonna go.
If you feel more comfortable
rolling over your left shoulder,
you wanna switch your little body this direction
but I'm going over my right
just because that's what feels better for my body.
For the split roll,
I'm using the same idea
of a rounded spine to roll back.
I'm gonna shoot my legs up into a split.
For me, I'm gonna have my left leg high.
Right leg hits the ground at first.
That's why I'm wearing the Apolla Alphas
because you'll see I'm gonna start to glide
over the top of my foot
and if I didn't have these on,
I would have a burn.
So, I know you've all been there
and those take forever to heal.
Okay.
From the roll back,
I send my palms to the floor.
I'm gonna push up and over into a split roll.
And if you notice,
my hands was kind of crunched underneath
and then it returned to a safe palm down.
Let me try one more time.
The goal here is straight knees.
And you kind of have this like, ooh and down.
It's an upward motion to get you to the floor.
One more time, five, six, seven, eight.
Split roll and drop.
Okay, going back to some of our basic rolls.
We're gonna do a back roll.
So what you're gonna do is
come to a little knees kissing position.
You're gonna start by slicing one arm down.
Get every part of your side body on the floor.
Get your back on the floor.
Slice that arm overhead, and then come up.
It's this really like juicy kind of a modern roll.
And it feels good 'cause you're laying down halfway.
So that's just the classic back roll.
Moving on to our somersault type of roll.
So I'm coming up on my right knee.
I have my left leg extended.
Make sure that your toes are pointed
and that they're not just kind of like
passively chilling there.
Point both toes.
Now I'm gonna take my arms up to a T
and then I'm going to...
I just got a foot cramp. (laughs)
Please hold.
And we're back.
So we come up to a T.
I'm gonna tuck one arm under.
For me, it's the same arm as the knee
that you are sitting on.
So from here I tuck underneath
and through the extended leg
and then I push over into a summersault
to land in the pike.
So this little guy is a fun one
to kind of put into a choreography.
So from here,
you're gonna come up to one knee.
You're gonna go breath, tuck under, guess what?
Chin to chest right here is crucial.
I go over my shoulder, straighten my legs,
and come up.
Easy peasy.
Our next one is a suspended back roll.
So from this one knee up, one knee extended position,
I'm going to shoot my arms into a circle
and lean away from the extended knee.
I'm gonna suspend for a moment in the air
before I tuck down into a back roll.
So that same back roll you learned just a bit ago
comes into play here.
Now the idea is you squeeze
all of your muscles to hold that position.
You control the low in order to land
on the side part of your shin,
get your booty a little bit on the floor,
and then you roll into a back roll.
So let's try again.
Five, six, seven.
And up.
And roll.
Okay, we left a fancy one for last.
This is your penche roll.
So dancers, your penche
looks like a nice extension down
and then we come back up, okay?
You can do a penche with your hands down as well.
You place your hands to the floor.
What I wanna do is a penche roll.
So it's a somersault penche roll.
It's kind of scary if you're tall too
'cause you're like higher from the floor.
Even if you're petite, you're like (gasps)
so far from the ground.
But I have a tip for you.
From your penche,
whether you're no hands, you're one hand
or you're both hands,
bend your bottom knee,
get your head close to the floor,
tuck and roll.
You did it.
Good rolling, loves.
You guys, seriously. Good job.
That is my little catalog of rolls
I wanted to show you guys.
If there are other rolls
that I didn't touch upon
that you would like to be taught,
comment in the comments below
so I can read and look.
I really do read the comments
that you guys write
and they are oh, so sweet.
So whenever you give me a video idea,
I really do take it to heart.
Dancers, if you wanna snag your own pair of Apolla Alphas,
go to the video description,
just check them out at least.
The science behind these socks is like wild
and very thoughtful and unique
to this specific sock.
I've been dancing for a very long time
a V, V, V, long time,
and these are truly my favorite
favorite socks to wear.
My favorite Shocks to wear.
All right, you guys, I love you so much.
Happy rolling and I'll see you later.
(bright music)