Weight on the neck instead of the shoulder blades
The legs should never push beyond the shoulder blades during the roll.
Overactive muscles
Erector spinae
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Pilates · Core
Jackknife
Coaching cues
- Lie supine; roll the legs overhead into an inverted position — Rollover
- Press the legs straight up toward the ceiling — vertical jackknife
- Hold briefly; roll back down one vertebra at a time
- Advanced — requires significant hamstring flexibility and core control
Common faults 2
Legs cannot reach vertical
Hamstring tightness prevents the full vertical jackknife; work on hamstring flexibility first.
Overactive muscles
Hamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗