How can I get over my fear of falling?

Ukemi (breakfalls) are the bases for styles such as JuJitsu, Judo and Aikido.

Forword Ukemi or Zenpo Kaitan aren't done over the head like a sommersault. They are over the shoulder and your head should never touch the tatame (mat).

Does your sensei have one of the other students go on their hands and knees and show you how to breakfall over their back? Try this... Have someone go on all 4s. approach from the side. If you are doing a right side breakfall your right leg should be at his belt not his head. then with your right foot forward reach over their back and around under neath them and get a grip on their gi lapel with your right hand. Place your left hand between their shoulders on their back then tuck your hed under their arm and roll over them. as you fall to the matt you bring your left arm down and slap it on to the mat. Do not let go with your right hand.

Do the same thing for left side only reverse everything.

Another thing is to stand with your right foot out in front of the leftone. Bend slightly at the knees, then bend forward and place both hands on the mat in front of you with the tips of your fingers from each hand facing each other. The right hand should be ahead of the left one. Then turn your head to the left and slowly begin to lean forward until you feel yourself off balance a falling forward, then kepping your head tucked in relax and allow yourself to roll on a angle over your shoulder. Your left hand should slap the mat and your legs should be apart not crossed when you complete the roll.

In the begining do not try to roll and stand up right away again just let your self stretch out on the mat.

Don't worry this is a very common thing for alot of beginers. It takes time but it will come. trust me in a few weeks you will be wondering what the issue was.

Also you should pick out another student whom is experienced and you trust, and ask them to work with you on the side before or after class or even during class if your sensei will allow. try to avoid using crash mats or thicker/softer mats to practice them as this will only make it more dificult later to feel comfortable doing them on harder mats. And you could get hurt easier trying to roll on them because they don't support your body.

I think that knowing your opponent makes you shed your fear of the opponent. That's what I did.

Standard dojo mats are usually a good soft surface no need to be afraid of pain. Try hitting the mat a few times with your fist to get a feel of the surface. Do a few straight falls on your back and side and you'll soon find that you might feel doing a bad fall but that it's not at all painful. If you can conquer that fear you've gone a long way.

Hi there

Both me and my instructor were talking about this very subject only a few days ago. Its amazing how many students stop training because of their fear of basic ukemi and forward rolls. So don't worry you're not alone.

The only advice i can give you is to start slowly and as close to the ground as possible. Work on the technique whilst being very close to the ground and build your confidence up from there. Rolling can be tricky as many people have a fear of rolling over their head. Don't worry about this because what you should be doing is rolling over your shoulder and not your head as this is very dangerous and can damage your spine. Just practise your rolling with everything tucked into your body nice and tight and hold onto your own legs until you are comfortable in letting go.

Just start off slowly, at a low level and controlled. Don't worry about what others are doing you will soon catch up with them.

If you want to ask any specific questions about ukemi or kiten please feel free to email me and i will be more than happy to help. Providing i know the answer that is. ;-)

Best wishes

Idai

I experienced the same fears as I began training as an adult. I had a previous neck injury so I was doubly nervous. I remember being completely unable to take that first training fall from a standing position.

My instructor took us by stages piece by piece. Has your instructor given you step by step instructions on how to fall or roll properly? If so, focus on the steps. If not ASK FOR THEM.

What I did was to start close to the ground and work my way up. I practiced at home by pulling my son's matress off his bed and using it on the floor.

I also spent a lot of time lying on the floor practices slap-outs and proper positioning of my body (head, body, teeth tight, etc.) at the end of the fall. That way I felt confident by repetition that I would end up where and how I wanted.

For rolls, start low, a one knee on the ground position works well for a shoulder roll. In later years and while instructing I found the use of those large soft workout balls a great way to help students get over the fear of rolling forward.

Falling will never be my favorite thing to do, yet I have proven that I can do it safely and well enough to protect myself if need be. I now find getting thrown with a trusted partner much easier! At that time, you don't have to take your own balance your partner does it for you. As you continue to train you will learn counters to all the take downs and you will start focusing on them rather than the fact that you are now falling.

Request some extra time with your instructor or someone in your class who excels in this area. Some one-on-one step by step help is a great way to get over those challenging places.

This is just a challenge to be met and mastered. Effort over time equals success. If I can do it anyone can, I am now 3rd degree black belt and a certified instructor.

Someday you will use what you learn as you work through this challenge. You will be able to say to someone else, I know how you feel! I felt the same way, and here's how I found to overcome it.

Congratulations on accepting the challenge.

Start slow and work up to it. Front rolls can be started from a squatting position until you get the right form. Your instructor needs to push you, but also make sure he is available to teach you right and correct you so you do it safely. Falling for most people is not natural, well falling safely that is. Just keep working on it and you will get there.

We start on our knees or squating. For a front fall, start on your knees and fall forward. It shouldn't hurt if you have good mats. For side falls, start squating and lift one leg, you will fall over like a table missing a leg. If you cant take the full fall, you can roll into it- just to get the technique down and build confidence. For front rolls, start on your knees, turn your head, and roll over your shoulder. The key is start low to the ground. Less distance to the ground= less gravitational momentum from falling. As your skills grow, as will your confidence, you'll get better. Remember- we have to crawl before we walk.

Start by practicing falling from a kneeling position. It doesn't hurt nearly as bad if your not so high up. As for the forward and reverse rolls... I always thought they were fun and not scary at all. SO, ask yourself this. Are you afraid to turn cartwheels? If not, you might be able to make this exorcise fun instead of scary.

Also, make sure that its your shoulder that you roll on and not your head or neck.

Good luck

Confidence, Clear your mind, Practice, Tell yourself i can do this, it's only a front roll, Dont let it defeat you, Once you get over the fear, there is no stopping what you can accomplish

Fall a few times.

Be patient with yourself. Practice over and over. I still get anxious as heck when practicing troughs and have been doing them for years. Positive self talk over and over especially during practice. Try to relax. Look at the actual heights and realize they are not that far. Practice tumbling by yourself whenever you get a chance.

Don't quit!!!!