Stand one step from the wall and slowly place both feet on the wall as you stand on your hands (if there is no wall use a friend’s shoulders) now slowly relax either arm as the other remains and roll from this position. Change your arms and hight as you go and also work as a friend is moving your legs up and down. Remember to avoid harming yourself by hitting hard on hard and in case you do to relax what is around the hard so the strike may travel and not remain. For example if you hit your head, relax the shoulders so your head can slide or move better to survive. Sometimes it is better to tense up of course and you need to make that decision by listening to yourself.