Updated December 2025 | Sensei Sandy BJJ | Tannersville, NY Reserve Your Free First Visit.

Learn how to practice breakfalls with a coach in Tannersville. Start with the class instructions and ask Sandy for help before trying a new falling drill.

In Judo and Brazilian Jiu-Jitsu, safe falling is called Ukemi, or "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. Reserve Your Free First Visit.

Parents who want structured practice for kids can look at the after-school pickup option or the parent resources page for school-closure sessions.

IN THIS GUIDE:

The 4 Golden Rules of Falling
1. Backward Breakfall (Ushiro Ukemi)
2. Side Breakfall (Yoko Ukemi)
3. Forward Breakfall (Mae Ukemi)
The 5-Minute Safety Warmup

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 only 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.
Right 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." Browse the beginner BJJ glossary.

Student practicing a safe falling movement on the mats in Tannersville NY

2) Side Breakfall (Yoko Ukemi)

Scenario: The most common fall. Being thrown sideways or slipping on ice. Browse the beginner BJJ glossary.

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 stabilize the roll).
Slap the mat firmly with the falling-side arm.

Coach Cue: "Maximize surface area. Spread the contact evenly across the mat."

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.

To keep this habit on a fixed cadence, pair it with a weekly training plan so your small-group class days are already decided.

Practice Falling. Learn to Fly.

We build these reflexes until they are automatic. The mat is the safest place to learn. See 12-week program pricing.

Beginner classes running now in Tannersville. Prefer 1-on-1? Private Coaching. See 12-week program pricing.

How to Fall Safely with Control