For your backwards rolls, a progression you can try is to roll over one shoulder.
- You put the arm of the direction you are rolling in extended flat on the floor and then use the other hand to push you over. So you are rolling diagonally but it helps with getting that push.
- Also, tilt your head away from the shoulder you're rolling over to help your body move in the right direction.
- You can also try rolling backwards down a small slope. For example, if you have a mat or something to raise you up you can then use gravity to help give you the momentum you need.
We also outline how to do this move in our Floor One program.