Movement of the Week – Forward Rolls

Tumbling or Forward Rolls is an excellent way to improve body awareness, control and balance. When incorporating forward rolls to a training session a person will achieve enhanced range of motion. Check out the video below to see what it looks like.


Tumbling is a fundamental movement that every athlete should perfect along with jumping rope. There is no sense in having an athlete perform strength training without being able to tumble or jump rope. Tumbling should be a regular part of a training regimen.

Suggested implementation for tumbling during a warm-up:

3×5 Forward Rolls with 60 sec of Jump Rope after each set

Here’s how it’s done: 

Standing in front of a mat, squat down and put both of your hands onto mat. Tuck your chin to your chest then begin leaning forward. Touch the back of your head to the mat then push off gently starting the forward roll. Curl your entire body as you fall forward, follow all the way through so you produce enough momentum to stand on your feet and jump. When you jump make sure to push your hips forward into full extension. Finally, land softly as though you were finishing a squat jump.


J.P. Van Alstyne
Head Strength Coach at F.A.S. Training Inc.
J.P. has his Bachelor of Science degree from University of Rhode Island where he primarily focused on exercise science and sports nutrition. He is also a Certified Strength and Conditioning Specialist by The National Strength and Conditioning Association. His athletic background ranges from high school track and field to collegiate rugby where he was the URI Men’s Rugby Captain.

He has trained many different clients ranging from youth athletes, Division 1 athletes, amputees, military personnel and fitness enthusiasts. He has mentored under Dr. Frank Welling training philosophies at F.A.S. Training Inc. and now is full-time strength coach. He has also shadowed physical therapists and has been to multiple seminars to stay in touch with the evolving fitness industry. His main goal in training others is to give them an advantage among others in work capacity, mental toughness, nutrition and how to apply it to every aspect of life.

J.P. strongly believes that knowledge is gained from experience and to truly master something you must live it. Living by this code he has competed in multiple races such as The Toughmudder, Spartan Beast, GoRuck Challenge, 50 Mile Gore-Tex North Face Endurance Trail Run, Rev3 26hour Adventure Race in the Shenandoah Mountains, NYC East River Swim and trekked Mt. Elbert (14,439), Colorado in December during a blizzard.

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