Hi, everyone, I'm Rich Tola. Today, I'm going to demonstrate how to roll on the ground and why you'd want to roll on the ground is in the event that you've caught fire you would drop to the ground and roll to put out that fire. So let me demonstrate. So what you want to think about is not bending your head around when you're rolling and keeping the body in one line of energy. So I'm going to come in to this by keeping my elbows together and sort of just protecting the heart. Feet together and just relax your heels outward. Because what you don't want to do is have your feet splaying and flaying all over the place, right. Same thing with the arms. So again you're protecting the heart and when you go to roll, keep one line of energy and again think about rolling using your arms to protect your heart. And to keep the head from bouncing and again trying to keep the feet from splaying out. How to roll on the ground.