The Benefits of Learning to Fall Both On and Off the Mat (Tatami)
Falling—no one likes it, but we all do it. In Judo, falling is part of the journey. Whether you’re in training or navigating the world outside the dojo, the ability to fall correctly can make all the difference between a simple stumble and a serious injury. In Judo, learning to fall properly isn’t just a skill for the mat—it’s a life skill. Let’s dive into why learning to fall both on the mat (tatami) and off the mat is crucial for your safety and well-being.
Training in ukemi makes taking throws like this routine.
The Basics of Ukemi (Falling) in Judo
In Judo, Ukemi is the art of falling safely. As a Uke (the one receiving the throw), your job isn’t just to make the Tori’s throw look good—it’s to fall in a way that protects your body and ensures you don’t get hurt in the process. Ukemi is learned through practice, repetition, and feeling the throws, allowing you to absorb the impact properly and distribute the force evenly across your body.
Whether you’re learning to fall forward, backward, or sideways, Ukemi teaches you how to relax during a fall, rolling with the impact rather than fighting it. The more you practice Ukemi, the better you’ll get at protecting yourself from injuries, both on and off the mat.
On the Mat: Why Ukemi Is Vital
On the mat, falling is an essential skill in Judo. You’re learning to fall from throws that can range from gentle to forceful, but no matter how hard the throw, Ukemi helps you land safely. Why is this important?
Preventing Injury
First and foremost, learning to fall safely prevents injury. A lot of beginners in Judo are nervous about falling, but once you get comfortable with Ukemi, you’ll be able to absorb the fall without putting unnecessary strain on your body. Without Ukemi, you risk putting stress on your joints—particularly the shoulders, wrists, and neck—which can lead to sprains, strains, or even fractures.Learning Control
Ukemi also teaches you how to control your body in space. The more you practice falling, the better you get at reading your body’s position and adjusting to maintain balance. This not only improves your Judo game but also makes you more aware of your body in other physical activities.Mental Confidence
Trusting your falls builds mental confidence. When you know that you can fall safely, you’re less likely to hesitate or panic during a throw. This mental shift makes it easier to be thrown, because you’re not afraid of the impact. You can focus on improving your technique without the distraction of worrying about getting hurt.
Off the Mat: The Benefits of Ukemi in Everyday Life
Now, here’s where things get interesting. Off the mat, the ability to fall safely is just as important—maybe even more so. Life doesn’t have soft mats everywhere (unfortunately!), and accidents happen. Whether you’re walking down the stairs, slipping on ice, or tripping over an uneven sidewalk, the ability to fall without injuring yourself can make all the difference.
Let me tell you a quick story:
This past December, while picking up my daughter from daycare during one of those days when snow and ice seem to have taken over the sidewalks, I found myself in a bit of a fall scenario. The sidewalk had shifted a bit over the year, and as I was walking down the stoop onto the walkway, I turned around to say “have a great day” to the daycare provider who waved. Well, as I turned and waved, my foot butted right against the shifted concrete. The momentum of my movement did the rest, and I fell.
But here’s the thing: I knew how to fall. In that split second when my balance shifted, I didn’t panic—I went into instinct mode and executed a proper side Judo fall. It worked perfectly. My daughter, seeing me hit the snow, asked, “Daddy, why you being silly?” And I laughed, replying, “Daddy is testing his falling skills on the snow!” We both laughed about it.
Later, I even asked the daycare provider if the Ring doorbell had caught the fall, but sadly, it wasn’t recorded. Still, I realized how important Ukemi is outside the dojo. If I hadn’t known how to fall, I might have instinctively thrown my arm out to catch myself—which could have led to a serious shoulder injury or worse. Ukemi saved me.
What Happens if We Don’t Know How to Fall?
If you skip the process of learning to fall, you’re putting your body at risk. The potential consequences are real:
Shoulder Injuries: When you reach your arm out instinctively to catch yourself, it can lead to shoulder sprains, dislocations, or even fractures, especially if you fall from a height.
Neck Strain: Improper falls often lead to whiplash or strain on the neck muscles, which can be painful and debilitating.
Wrist and Ankle Sprains: Falling incorrectly often results in wrist sprains or ankle twists because we try to stop the fall using our arms or legs. Not knowing how to fall correctly leaves you vulnerable to these common injuries.
If we don’t know how to fall, the consequences can range from minor discomfort to long-term injury. The key to reducing the risk is practicing proper Ukemi—so when life throws you a curveball (literally), you can stay safe and keep moving forward.
The Real-World Impact: Falling in Self-Defense Situations
Here’s something people don’t always consider: knowing how to fall properly doesn’t just save you from everyday trips and slips—it can save you in a self-defense situation.
Picture this: you’re caught off-guard, and an attacker tries to tackle or push you. If you know how to fall and recover, you can quickly roll to your feet or even transition into a more favorable position, escaping or reasserting control of the situation.
In real life, whether you’re trying to flee danger or transition into another defensive move, falling and getting up is critical. Think of it like a hidden skill that improves your recovery time, making you faster and more agile in situations where you need to protect yourself.
How to Learn Ukemi Like a Pro
If you’re not already practicing Ukemi, now’s the time to start. Here are a few tips to make your falls better, both on and off the mat:
Stay Relaxed: The more tense you are, the harder you’ll land. Relax your body, especially your arms and legs. Ukemi is all about going with the flow, not fighting the fall.
Practice Regularly: The best way to get better at falling is to practice falling! Practice different types of falls: forward, backward, side-to-side. The more you do it, the more comfortable it will become.
Don’t Skip the Rolls: Forward rolls and backward rolls are a great way to learn how to fall and roll without taking a direct impact. These rolls allow you to distribute your weight evenly and maintain control as you hit the ground.
Take Small Risks: Try stepping out of your comfort zone. Practice falls in different environments (but safely, of course!) to simulate real-life situations where you might trip or lose balance.
The Takeaway: Why Learning to Fall Is a Game Changer
Learning to fall both on and off the mat isn’t just a Judo skill—it’s a life skill. Ukemi helps you prevent injuries, builds confidence, and teaches you how to stay safe when accidents happen. Whether you’re practicing throws in the dojo or navigating your day-to-day life, falling safely can save you from serious injuries and boost your overall coordination and balance.
So, the next time you’re on the mat or just walking down the street, remember: it’s not about avoiding falls—it’s about learning how to fall safely. Practice Ukemi, and you’ll be ready for whatever comes your way, both on and off the tatami.
Your Turn:
Has learning to fall ever saved you from a serious injury outside of the dojo? Share your stories with us! Whether it’s tripping on the sidewalk, catching yourself from a nasty stumble, or recovering from a self-defense situation, we want to hear how Ukemi has helped you in the real world.