2.2 FALLING SAFELY

The following techniques should be practiced on a mat, or on three or four thicknesses of rugs or blankets Although we are giving here only one side, you must practice on both, the left side following the right!

2.2.1 Rolling Falls

These are most important and must he studied very carefully, particularly the forward rolls, which may be used f-or defense as well as for attack. With practice one can roll safely on a hard surface.

2.2.1.1. Forward Roll:

Stand relaxed, feet shoulder wide, and step forward with the right foot; this step should be somewhat longer than your normal step. Now pivot on the balls of the feet so that the toes point slightly inward. lift right arm straight above head, relax wrist and let it drop, fingers pointing straight ahead. Fix head in a forward bent position, without tensing the muscles of the neck, by directing the gaze toward the upper chest. Looking at that point will keep the head protected throughout the roll. In a reaching circular movement, without tensing, bend right knee and push body forward with left foot, using the ball of right foot as support only, not for propulsion. Failure to do this will make you roll sideways. The body is propelled forward and rolls diagonally from back right shoulder to left hip. Get up using forward momentum. Positioning the feet properly is essential for easy recovery. They should be pointing in the same position as when you began.

Saying "yes" as you roll has a beneficial psychological effect in that it helps to counter the mental tendency to hold back. Practice slowly at first, gradually increasing your speed. As you become familiar with this technique do not stop after one roll, but take several in succession. With practice you will find that you need not touch the mat with the hands. Next, take a jumping step off the left foot, land on the right, and roll as above while reaching with right arm as far forward as possible until the roll becomes a lunge and roll. After this step is mastered, practice lunge-rolling over obstacles (example: a partner on all fours).

This is not a stunt and should not be considered one. Besides its use in actual self-protection, it has important mental and physical advantages: it trains the mind to think beyond obstacles and leads the body to the limits of its performance capabilities. Many who have thought it impossible to lunge-roll even over one person have found, to their amazement, that they could get over three, four, or more. The secret lies in thinking beyond the obstacle: if the mind stops at the obstacle, the body will also stop there. When thinking beyond the obstacle, the body will follow to the limit of its capabilities. Naturally, you must understand your physical limitations.

2.2.1.2 Side Roll and Pivot:

This technique is essential for effective protection on the ground. Lie on the back, extend the arms above head in line with legs, and start rolling to one side to the limit of available space. An indication of the degree of relaxation is the ability to roll parallel to the line of your initial position without angling away from it. If you are not relaxed, you will not he able to achieve the desired result. Practice on both right and left sides, gradually increasing speed to the limit of your capability. Now you are ready for the next step. Roll completely once to the left and then pivot on your back sharply, turning to the right, so that your body is now perpendicular to the line it occupied at the start. Then take a defensive posture, by completely bending knees and elbows, while crossing forearms in front of the chest, wrists on either side of the throat.

2.2.1.3 Back Roll:

The beginning is the same as with the forward roll, except you start by first taking one step backward with the right foot. Bend the knees, at the same time looking down at the chest, squat, and roll backwards as if trying to throw both hands over the right shoulder. In the process, put the right instep on the floor to support the weight of the body and roll over the right shoulder. Practice both right and left rolls. Next, sitting on a low stool, fall backward and roll. Later you can try this technique from a chair, or even from a higher stool. Make sure to choose a chair which will not injure your back during the fall. As you fall, push hard with your buttocks against the angle of the back rest and the seat.

2.2.1.3

2.2.2 Flat Falls

Mostly used in training and free sparring.

2.2.2.1 Forward Breakfall:

To start, kneel on the mat, toes curled upward and in contact with it. Relax arms, drop shoulders, bend elbows, and bring open hands in front of face, palms,  facing forward, tips of forefingers touching each other. Forearms must now be parallel with the body. Do this a few times to familiarize yourself with the movement and then fall face down, straight from the knees, breaking the fall with the WHOLE LENGTH of forearms and open hands. Remain relaxed. Turning face to one side will provide extra protection. As you fall forward, the knees should not hit the mat: spread legs as you fall. Properly performed this technique will not hurt the elbows, even on a hard surface. As in all flat falls, you must exhale hard as you land.  Later, after some experience attempt from a standing position with your center of gravity falling straight down to the matt and legs extending behind.

2.2.2.2 Back Breakfall:

Stand up, and bring the extended arms shoulder high, palms down. Relax shoulders, then, gathering momentum, whip both arms backward as far as their momentum will carry them. Repeat this maneuver several times so that you get the feel of the whipping action with which the extended arms must strike the mat. Now, as you lift the arms to the starting position just described, squat down, chin on chest, and roll backward, striking the mat in a whip like motion, arms approximately 30° away from the sides. The chin must be relaxed and in contact with the chest to the end of the technique. In order to absorb the shock, most of the length of the arms must strike, palms down, when the small of the back hits the mat. Practice from sitting position first, rolling backward gently, and timing the striking action of the arms with the contact of the small of back with the mat. Once you have mastered the breakfall as described above, try it from the standing position, jumping backward and breaking the fall. Finally, have a partner push you, and break your fall with the same technique. Again, the chin must he held against the chest to prevent the back of the head from hitting the mat.

NOTE: The body is an elastic medium; vibrations created by the impact of a fall, even on a mat, will travel through the body and reach the brain, thus creating dizziness. A bad fall can hurt: Protect yourself from injurious effects by positioning the body so that no vital part is exposed to the impact, and by preventing the vibrations generated by the fall from reaching the brain. The latter is achieved by creating another set of vibrations with different timing which, traveling through the elastic medium of the body, by interference, counteracts the vibrations caused by the fall. Striking the mat with extended arms creates this interference. On a hard surface, striking with the heels instead of the arms should be emphasized, since the heels are usually protected by shoes and are, therefore, less vulnerable to pain.

2.2.2.3 Right and Left Side Breakfalls:

After the previous breakfall has been mastered, it is a simple matter to execute the side breakfalls. Jump backward, as in the case of the back breakfall, and shift to the right or left side, breaking the fall with the corresponding arm in exactly the same fashion. Do not cross the legs, but keep them at about right angles to each other. Such positioning prevents the knees and ankles from hitting each other. For instance, for the right side breakfall, the right side of the body and the right side of the right leg, slightly bent, are in contact with the mat upon landing. The sole of the left foot is on the mat to the left of the right foot, while the left knee is in a plane almost perpendicular to the mat.