Learning break falls is an essential part of learning judo. The founder of the sport, Jigoro Kano, wrote: "As I have often said, if one hates to be thrown, one cannot expect to become a master of the art. By taking throws time after time, one must learn how to take falls and overcome the fear of being thrown. Then one will become unafraid of being attacked and be able to take the initiative in attack." Learn to break fall from low, static positions. Fall gently. With practice and the guidance of a qualified instructor, you can progress to falling from higher starting positions and then while being thrown by a partner. It is essential that you learn break falls from a knowledgeable instructor. Don't practice break falls without supervision.
Front Break Fall
Rest on your knees. Fall forward while you straighten your body. Stop your fall by slapping the mat with your palms and forearms.This dissipates the force of your fall and prevents your ribs, chest or other vulnerable parts of your body from absorbing the impact. Be sure to turn your face to one side or tilt your head back. When you are more advanced in your training, this fall can be done from a standing position. Advanced students can do it by running and jumping forward, a maneuver which Gene LeBell and L.C. Coughran dubbed the "run-and-jump face fall" in their book "The Handbook of Judo, An Illustrated Step-by-Step Guide to Winning Sport Judo."
Forward Roll Break Fall
Assume a kneeling position. Bend your right knee so the sole of your right foot is on the mat. Keep your left knee on the mat. Place the palm of your right hand in front of you, fingers pointed between your knees. Tuck your head and look behind you. This will prevent you from hitting your head as you throw your left leg forward over your body, causing you to roll over your right hand and arm, right shoulder and right hip. Strike the mat with your left hand as your feet hit the mat. A more advanced version of this roll is performed from a standing position.
Side Break Fall
Squat down. Extend your left leg forward as you throw yourself toward the left. Strike the mat with your left hand to absorb the force of the fall. You should finish by lying on your side with your left hand flat on the mat extended at a 45-degree angle to your body. Your right leg will be flat on the mat and your left leg will be bent. The advanced version of this break fall is done from a standing position.
Back Break Fall
Start by sitting on the mat with your legs straight out in front of you. Extend your arms in front of you at shoulder height and roll backward, bringing your legs straight up in the air. Keep your chin close to your chest to prevent you from hitting the back of your head as you round your back and contact the mat. Before your shoulders hit the mat, slap the mat with both hands to absorb the shock. When starting from a standing position, crouch down well before you contact the mat. Again, keep your chin close to your chest, round your back and slap the mat with your hands.
References
- Judo Info: Falling Techniques of Judo
- Judo Fundamentals: Ukemi (Fall Breaking)
- "The Handbook of Judo, An Illustrated Step-by-Step Guide to Winning Sport Judo"; Gene LeBell and L.C. Coughran; 1962
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