Updated December 2025 | Sensei Sandy BJJ | Kingston & Tannersville, NY
Gravity is undefeated. Whether you're on the mats in Kingston or navigating an icy sidewalk in Tannersville, the ground is waiting. Here is how you meet it on your own terms.
In Judo and Brazilian Jiu-Jitsu, safe falling is called Ukemi (literally "receiving body"). It is the art of turning a crash into a roll. Before we teach you to submit anyone, we teach you how to survive being thrown.
Parents who want structured practice for kids can look at the after-school pickup option or the Samurai Break school-closure sessions.
Critical Safety Check
Read this first: Practice these moves on padded mats, not hardwood floors. Start low (sitting) before you stand. If you have a history of concussions or neck issues, consult a medical professional before attempting Ukemi.
Why? Proper Ukemi is the #1 factor in reducing head impact during throws (Source: Sports Biomechanics Research).
The 4 Rules That Save Your Neck
- 1. Chin to Chest: This is non-negotiable. If your chin is tucked, your head cannot whip back into the floor.
- 2. Round Your Back: Become a wheel, not a brick. A curved spine rolls; a flat back splats.
- 3. The Slap: Strike the mat with your open palm and forearm just as your body lands. This disperses the shockwave away from your organs.
- 4. Don't Reach Back: Never try to catch yourself with a stiff arm. That is how wrists break. Trust the breakfall.
"The ground is hard. You must be soft."
1) Backward Breakfall (Ushiro Ukemi)
Scenario: You get tripped, shoved, or swept backward.
Level 1: From Sitting (The Foundation)
- Sit on the mat with arms extended forward.
- Tuck your chin firmly to your chest. Look at your belt knot.
- Roll backward smoothly along the curve of your spine.
- Just before your shoulder blades touch, SLAP the mat at a 45-degree angle.
- Keep your legs up; don't let your feet flop over your head.
Level 2: From a Squat
- Get into a deep squat (catcher's stance).
- Roll back like a rocking chair.
- Explode into the slap as you land.
- Verify: Is your head off the mat? Good.
Coach Cue: "Chin down. Loud slap. If the slap is quiet, you're taking the impact with your spine."
2) Side Breakfall (Yoko Ukemi)
Scenario: The most common fall. Being thrown sideways or slipping on ice.
Step-by-Step Mechanics
- Identify the side you are falling toward.
- Tuck your chin.
- Land on your Lat (side-back muscle), not the bony point of your hip.
- Your bottom leg should be bent; top foot planted (to stop the roll).
- Slap the mat firmly with the falling-side arm.
Coach Cue: "Maximize surface area. Land big to hurt small."
3) Forward Breakfall (Mae Ukemi)
Scenario: A double-leg takedown or tripping forward. Do not do a push-up; your wrists will fail.
The "Cat Catch"
- Start from your knees (or standing stance for advanced).
- Fall forward, keeping your body rigid.
- Turn your face to the side (protect your nose).
- Land on your Forearms and Palms simultaneously.
- Exhale sharply on impact.
Think of a spring: Your arms absorb the shock, preventing your chest/face from hitting.
Your 5-Minute "Fall Proof" Warmup
Do this before class or before shoveling snow.
- 10x Rocking Chairs: Hug knees, rock back and forth (massages spine).
- 5x Backward Slaps: From sitting. Focus on timing.
- 5x Side Falls: Alternating left and right from knees.
- 5x Forward Drops: From knees. Focus on the exhale.
Don't Just Read About Falling. Learn to Fly.
We build these reflexes until they are automatic. The mat is the safest place to learn.
Beginner classes running now in Kingston & Tannersville. Prefer 1-on-1? Private Lessons.