Start standing with a rope held between your hands (at your hips) at shoulder length. roll and stand up and as you roll change the position of the rope to the back. This requires you to relax and be aware of your entire body. Now roll again either backwards or forward and again change the position of the rope from back to front and back (of course without letting go)

Another drill is to tie a knot in the middle of the rope and hold it in front of you like a sight of a rifle. Now roll as you keep the rope stright and your eyes through the knot on a target (a tree, a person) after you do this a few times have the target move and repeat rolling in all directions. (if you have a visible  lazer sight you know how this drill continues)

Enjoy  

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