Beginner's Corner

How to Fall Safely in Judo

Kid performing safe falling during judo session with much bigger opponent!
Judo Academy Northampton logo with dragon and Japanese fans
Post by:
Judo Academy Northampton
Last updated on:
October 22, 2024

Judo is an incredible martial art that offers numerous physical and mental benefits, but for beginners, the fear of falling can be daunting. In judo, learning how to fall safely is essential to both your progress and your confidence on the mat. Don’t worry — with practice, you’ll be able to fall without fear and focus on the joy of learning this dynamic sport.

Why Safe Falling is Important in Judo

Falling is a fundamental part of judo. Whether you're practicing throws or taking hits in a randori (sparring session), falling is inevitable. But there’s no need to be afraid — judo teaches you how to fall safely without injury. Known as Ukemi (受け身), which means "break your fall" or "receiving body" in Japanese, the art of safe falling is one of the first skills our beginners master.

The Benefits of Learning to Fall Safely

Falling safely in judo offers several benefits beyond just injury prevention:

  • Builds Confidence: Once you know how to fall properly, you won’t hesitate to fully commit to practicing throws or taking falls in training.
  • Reduces Injury Risk: Ukemi teaches you to distribute the impact of a fall over a larger surface area, minimising the risk of injury and making the fall significantly less painful.
  • Improves Agility: Safe falling techniques also enhance your body control and coordination, key elements in judo.
  • Prevents Injuries for Life: The more you practice falling safely, the more your body will develop muscle memory. This skill doesn’t just apply to the mat — it can help you prevent injuries outside of judo for the rest of your life, whether you slip, trip, or fall unexpectedly.

The Different Types of Ukemi

Ukemi isn’t just about falling; it’s about doing so gracefully and safely. Here are the different types of falls you’ll learn during our judo sessions at Judo Academy Northampton:

Back Fall (Ushiro Ukemi - 後ろ受け身)

This is one of the most basic falls you’ll learn. It teaches you how to land safely when thrown backward.

  1. Start by sitting on the mat and gradually roll back while tucking your chin to your chest.
  2. As you fall, slap the mat with your arms at a 45-degree angle to break the fall and prevent your head from hitting the ground.

Side Fall (Yoko Ukemi - 横受け身)

This fall is crucial for when you are thrown to the side during practice.

  1. From a kneeling or standing position, shift your body weight to one side.
  2. Roll onto your side while slapping the mat with the arm on the same side of the fall.
  3. Keep your head tucked in and your legs bent to absorb the impact.

Front Fall (Mae Ukemi - 前受け身)

Mae Ukemi, or front fall, teaches you how to safely fall forward without rolling. This technique is crucial for protecting yourself from face-planting or injury when falling directly forward.

  1. From a standing position, step forward with one leg and lean into the fall.
  2. Use your forearms and hands to break the impact.
  3. Keep your body relaxed to allow for a smooth landing and prevent injury.

Front Roll Fall (Mae Mawari Ukemi - 前回り受け身)

For forward throws, the front roll fall will protect you from face-planting into the mat.

  1. From a standing position, step forward with one leg and lean into the fall.
  2. Use your forearms to break the fall as you roll forward, keeping your head turned to the side.
  3. Finish the roll with a slight push off your legs to get back into a standing position.

Overcoming the Fear of Falling

It’s natural to be scared of falling, especially for beginners. However, with the right mindset and practice, you can overcome this fear. Here’s how to get started:

Start Slow and Build Confidence

Don’t feel pressured to perform perfect falls from day one. At our academy, beginners are first taught how to fall correctly, but we don’t expect them to perform full falls immediately. Instead, we pair them with mindful, more experienced players who adjust to their partner's level. These pairs practice the movements without the actual throw at first, allowing beginners to build confidence before progressing to full falls.

Practice Makes Perfect

Ukemi is all about muscle memory. The more you practice, the more your body will instinctively know how to react when you’re thrown. Repetition is key, so don’t skip those practice sessions!

Trust Your Judo Coaches

Judo coaches are trained to guide you through safe falling techniques. Trust in their experience, follow their instructions closely, and ask for help if you're feeling uncertain.

Common Mistakes to Avoid When Falling

Even though Ukemi is designed to keep you safe, there are common mistakes beginners might make. Here are a few to avoid:

  • Failing to Tuck the Chin: Tucking your chin to your chest helps protect your neck and head by preventing any hard contact with the mat.
  • Stiffening the Body: Rather than stiffening up, relax your body as you fall. This allows the impact to spread out evenly, reducing any strain or discomfort.
  • Not Using the Arms to Break the Fall: Always remember to slap the mat with your arms as you fall. This helps absorb and disperse the force of the fall, keeping your body protected.

Why Fear of Falling Shouldn't Hold You Back

The fear of falling is common among beginners, but it shouldn’t stop you from enjoying the many benefits of judo. Falling may seem intimidating, but it’s a fundamental part of learning this martial art. Judo is designed with safety in mind, and the techniques you’ll learn aren’t just about throws — they’re also about how to land safely and avoid injury.

Remember, fear of falling often comes from the unknown. Once you start practicing Ukemi and gradually build your confidence, you’ll realise that falling isn’t as scary as it seems. In fact, it’s an empowering skill that will serve you both in judo and in everyday life. Slips, trips, and unexpected falls can happen anywhere, and knowing how to fall correctly could protect you from serious injury even outside the dojo.

With the right mindset, you’ll find that overcoming the fear of falling is actually a key to unlocking your full potential in judo. It allows you to train harder, embrace throws with confidence, and get the most out of your sessions. So, don’t let the fear of falling hold you back — it’s all part of the process, and mastering it will only make you stronger.

Embrace the Fall, Master the Journey

Mastering the art of safe falling is more than just a skill for the dojo — it's a life lesson. By embracing Ukemi, you not only protect yourself but also build confidence and resilience, both on and off the mat. Every fall is an opportunity to learn, grow, and become stronger, physically and mentally.

Fear of falling is natural, but it's something that every judoka overcomes with practice. Once you’ve mastered safe falling techniques, you’ll notice how your mindset shifts from anxiety to anticipation, knowing you can handle whatever comes your way. This change doesn’t just stay in judo — it translates into your daily life, making you more adaptable and prepared for unexpected situations.

So, as you step onto the mat and practice your first falls, remember that this is just the beginning of a rewarding journey. By learning to fall safely, you’re laying the foundation for greater confidence in your judo techniques, and the peace of mind that comes with knowing you can handle any challenge, both in sport and in life.

Two judokas sparing and laughing during session at Judo Academy Northampton.

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