Ukemi Waza - Break Falls
Ukemi is one essential set of techniques that will prevent you from gaining unnecessary injury.
Break falls will not only allow you to minimize damage during practice, but it may keep you from
being maimed or even killed in a real fight!
The Objective
The objective in falling is in keeping the body flexible and relaxed, like a rubber ball. When falling, the body tends
to stiffen or tense which will increase the impact force of the fall. Through regular practice of proper break falling techniques, it is easy to learn how to fall instinctively and in a relaxed and confident manner. In no time at all, you
will fall without discomfort, fear and tension will be eliminated.
*ALWAYS PRACTICE WITH A PARTNER AND ON A MAT*
Learning Process
First learn how to fall from a sitting position, then a squatting position, then progress to a standing position.
Break falls will not only allow you to minimize damage during practice, but it may keep you from
being maimed or even killed in a real fight!
The Objective
The objective in falling is in keeping the body flexible and relaxed, like a rubber ball. When falling, the body tends
to stiffen or tense which will increase the impact force of the fall. Through regular practice of proper break falling techniques, it is easy to learn how to fall instinctively and in a relaxed and confident manner. In no time at all, you
will fall without discomfort, fear and tension will be eliminated.
*ALWAYS PRACTICE WITH A PARTNER AND ON A MAT*
Learning Process
First learn how to fall from a sitting position, then a squatting position, then progress to a standing position.
- Make it meat. Don't fall on your elbow or knees.
- Spread it out. Give yourself plenty of room to practice.
- Slap it! Focus on slapping the ground with your palm, especially on the side and back break falls. First, it gets you spread out and in a better position. Second, it keeps you from folding your arm and landing on your elbows. Third, it creates a shock wave that counteracts the pressure of the landing. It cancels out a lot of the force.
- Protect your spine! As you do back break falls, make sure you arc your back and land on your upper shoulders, keeping as much of your spine off the ground.
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Mae Ukemi - front break fall
Start by squatting down then throwing yourself forward, landing on your forearms with your palms down. Keep your body off the ground. Raise your head so you don't smash your face. Even keep your knees off the ground. You should actually end up on the balls of your feet with your toes bent back. Once you get comfortable, start doing it from a full standing position. Then after a while actually try to throw yourself forward. Later start jumping over objects or your partner who's kneeling in front of you. |
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Yoko Ukemi - side break fall
To practice the side break fall solo, swing your right arm and right foot across the center line of your body, collapsing your left knee. When you land, land on as much of your right side as possible. Don't let your elbow hit. Slap the ground hard. Even slap with your leg if you can. Your left foot should still be on the ground and your knee should be folded. This keeps your legs from slapping together and squeezing what your mama gave you in a very painful manner! Do that a couple million times. |
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Ushiro Ukemi - backward break fall
Relax Again, as you begin, squat down to lower yourself closer to the ground. Arc your back and thrust your groin up toward the ceiling while simultaneously slapping with both hands. Don't forget to lift your head! You'll get a headache if you don't. Land on your upper shoulders, not your back. Exhale on impact. Slap the mat with your hands to absorb the impact. As you get more comfortable, don't squat down so much. A good way to help you get good form is to lay a board or a ball just behind you. If you arc your back correctly you won't touch the ball. |
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Zenpo Kaiten Ukemi - rolling forward break fall: Put your right foot forward and make your right arm into an unbendable arc. Swing your right arm hard across your center line while rolling forward. If you do it right, tucking your head down, your right shoulder should just skim the ground. Your body will roll easily across the floor with the pressure running from your right shoulder, diagonally across your back, ending up somewhere around your left hip.
As you go over bend your left knee. What will happen if you do this is that your momentum will carry you straight over and back up onto your feet again. Once you get the hang of that, do the same thing on the opposite side. Put our left foot forward and make your left arm into an unbendable arc etc.
As you go over bend your left knee. What will happen if you do this is that your momentum will carry you straight over and back up onto your feet again. Once you get the hang of that, do the same thing on the opposite side. Put our left foot forward and make your left arm into an unbendable arc etc.
