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.
Uke & Tori: Why Being a Great Uke Will Make You a Dangerous Tori
(Disclaimer: Capes are wildly impractical and not recommended for Judo, Jiu-Jitsu, or any martial arts training. These ones are purely symbolic—to capture the heroic spirit of the Uke and Tori. No judoka were harmed in the making of this image.)
Let’s cut the fluff—everyone wants to be the Tori. The thrower. The hero. The highlight reel. But here’s what most folks miss: the Uke, the one getting thrown, is the heartbeat of the training. If the Uke sucks, no one’s getting better.
Being a great Uke isn’t about flopping and hoping. It’s about control. Timing. Feedback. You are your partner’s resistance band and crash test dummy rolled into one. Let’s break down why being the best Uke in the room might be the biggest flex in your Judo journey.
Uke: The Role Everyone Underestimates
Without the Uke, the Tori’s just shadowboxing. The Uke is the one feeling the throw, absorbing the lessons, and helping the Tori fine-tune their mechanics. You’re not dead weight. You’re the data.
You feel the kuzushi. You feel the tempo. You feel when a throw is sharp—or when it’s a hot mess. Your body becomes the feedback loop.
A good Uke isn’t passive—they’re tuned in. They adjust their grip, their balance, their energy to make the technique real. And if you’re not doing that, you’re just eating mat.
It’s Not Just Falling—It’s Ukemi
You ever get thrown by someone who’s scared to fall? It’s like watching someone try to tiptoe through a car crash.
Ukemi isn’t just flopping safely. It’s a skill. A great fall builds Tori’s confidence. You land clean, they can commit. And when they commit, they grow.
Learning how to fall means learning how to protect your neck (literally) and how to flow with the energy of the throw. When your fall is clean, your Tori can throw harder and more realistically. That’s the trust.
Feeling Kuzushi and Giving Real Feedback
You’re not just there to go off-balance. You’re there to help your partner feel what real kuzushi looks like. The moment you feel it—say something. Let them know what worked and what didn’t.
Every time you get thrown, it’s a chance to feel the energy from the inside. You’ll know if the timing was off or if the lift came too late. And that’s what makes a good Uke priceless.
Grip Matters
Yes, even as Uke. Your grip tells the story. Rigid grip? You’re killing the throw. Loose like spaghetti? Same deal. There’s a Goldilocks zone—solid, but responsive.
Help the Tori move through the technique by giving them the kind of resistance they need—not the kind that kills the momentum.
Trust and Respect Are the Glue
If you and your partner don’t trust each other, forget it. That throw’s going nowhere.
Being a good Uke means trusting the person throwing you—and giving them reasons to trust you back. You want your partner to feel like they can go for the big technique without worrying about hurting you or being judged.
Good Ukes build Tori confidence. They say, "Go for it—I’ve got the fall handled." That’s how you both grow.
Why Every Great Uke Becomes a Scary-Good Tori
Here’s the cheat code: when you take the throw, you learn the throw. You live it.
You feel the timing, the lift, the entry. You feel what works and what doesn’t. Then when it’s your turn to throw? You already know what clean feels like. You’re not guessing—you’re reliving.
The best throwers I’ve seen are the best Ukes. They studied from the mat up.
Being the Uke When the Throw is New
New throws are awkward. That’s part of the grind. As the Uke, your job is to help your partner sort through the chaos.
You’re there to take the messy reps. To help your partner calibrate. To say, "Yo, that lift didn’t feel stable" or "I didn’t feel the off-balance until too late."
That feedback turns trial-and-error into progress.
The Personal Side of Uke: What It Taught Me
I’m usually one of the first people to throw my hand up when it’s time to be Uke—and it’s not because I like being tossed around (okay, maybe a little). It’s because I want all the XP. Being Uke gives me the freedom to study everything: grips, balance, kuzushi, breathing, reaction. As Tori, you’re locked into a role. As Uke? You get to steal all the cheat codes.
That’s why I love it. And with that trust comes responsibility. I have to be sharp on safety—don’t slam into my partner, don’t let them crash from a bad angle. Once I’m locked in and safe, I go into "absorption mode." That’s where I started to understand grips. My hands became sensors—were they guns or noodles? Could I feel 2, 3, or 4 knuckles? Were my grips clean? These micro-adjustments gave me a playbook of subtle details and a way to give real feedback.
As a teacher, I see the same learning curve over and over: new students being stiff, nervous, unsure. That’s normal. It’s my job to show them how to Uke—relaxed, present, rooted in safety, and clear in their intent.
But then there are the stubborn Ukes. The ones who won’t move with you. The ones resisting like it’s a competition. That moment when you think, "What’s this person doing?" Frustration builds. My go-to move? Thank them, switch partners, and say, "I think I need to try this on someone else." That saves face, avoids drama, and gives them a chance to reflect. More often than not, they circle back later to talk it out.
Now, real talk—sometimes people are just difficult. That’s when I try to diffuse the situation before it flares. I’m not here to escalate, but I’m also not here to roll over. I’ve had to pull the “5-minute water break” card just to reset the vibe. Sometimes being a black belt in politeness is your best tool. Stay strong. Stay respectful. Assume it’s miscommunication until proven otherwise. Lead with example, and hope they see it.
Training is full of these little moments—conflict, resolution, reflection. Every one of them is a lesson. Every crumb matters. Don’t leave any sweet treats behind.
Real Tips for Being a High-Level Uke
Relax Don’t stiff-arm your way through a throw. Stay loose. Stay aware. It helps you survive the impact and lets your Tori train with full confidence.
Communicate If the throw felt off—say it. If you lost balance early—say it. Don’t be a robot. Be a partner.
Be Mentally Present Don’t zone out waiting to get dumped. Watch their footwork. Feel their grip. Respond in real time.
Build Confidence, Not Ego Your job is to help your Tori go all-in. That means repping it out with them until it clicks. Don’t worry about looking cool. Focus on helping them grow.
Final Thoughts: Uke Isn’t Second Place
If you’ve ever rolled your eyes about “just being Uke,” you’ve missed the point.
Being an elite Uke is a leadership role. It takes awareness, humility, and a whole lot of mat time.
So the next time someone needs a body to throw, step up—not just to take the fall, but to own the role.
Because every great Tori started as someone who took great falls—and turned them into gold.
Your Turn: What’s one of the biggest lessons you’ve learned from being an Uke? Do you prefer being Uke or Tori when trying something new, and why? Have you ever had to help a partner improve by giving feedback as Uke? What did you say or do? Ever run into a stubborn or uncooperative Uke? How’d you handle it? What do you focus on when you're in the Uke role—grips, balance, kuzushi, something else?
Drop your thoughts in the comments or share a story from the mat. Let's learn from each other.
BJJ Convert Develops Stand Up Game and Earns Promotion
From Left to Right - Sensei Chey, Johan, Sensei Rodriguez
BJJ practitioners looking to develop their takedowns are a regular sight at the Des Moines Judo Academy. Most pass through, polishing a throw or two for competition before returning to their primary art, never making it past white belt. June 5th, 2025, Yauhen split from the pack for that trend by testing for, and being promoted to, “rokkyu” or “yellow belt.”
Yauhen first joined our dojo in November of 2024, and was more than a little scared of doing “randori,” a form of sparring, upright. Since then, Yauhen has developed his “ukemi,” the skill of falling or being thrown with minimal or no injury, enough to overcome his hesitation and can be seen regularly taking on other students at the dojo on thursday nights. His favorite stand up moves thus far are O-Goshi and Sumi-Gaeshi. Yauhen continues to train on BJJ at the No Coast school twice a week. When talking about the changes Judo has made in his overall grappling game, Yauhen explained that it caused him to appreciate gi fighting over no-gi, due to the increased technicality.
We look forward to more exciting developments from this man just beginning to make major headway in the Gentle Way, and anticipate watching his grappling style evolve as he becomes even more comfortable upright.
Brown Belt Sneaks in Surprise Promotion Mid-Celebration
On Monday, December 30th, 2024, amid the fanfare surrounding Ryan Hanssen’s promotion to “Shodan” or blackbelt a smaller, but no less significant, promotion was issued.
John Long, the man who served as “uke” (the person upon whom a technique is performed; the fancy way of saying living throwing dummy) for the Nage-no-Kata (the performance of a pre-arranged sequence of techniques to demonstrate technical proficiency), was promoted from “Sankyu,” the first rank of brown belt, to “Nikyu,” the second rank of brown belt. Serving as uke for kata is one method of earning a promotion, as doing so properly demonstrates competence, if not mastery of several fundamental skills for any “judoka” (judo practitioner), most particularly “ukemi” (the skill of falling without harm or injury). Serving as uke for any kata requires extensive training prior to even undertake the weeks of practice necessary. It is also a substantial time commitment, as most judo kata are interactive, meaning the “tori” (person performing the technique) cannot practice without the uke being present.
John is an active and competitive judoka, maintaining a an extremely fit physique, in contrast to his laid back and easy going attitude. Outside of judo, he enjoys travel, often spending weeks at a time in Asia, craft beer, comedy shows, and somehow finding time to fit in anime and videogames. On the mat, John is known at the Des Moines Judo & Sambo Academy for his powerful “uchi-mata” or “inner thigh throw,” which can be described as both elegant and text book. Of late, he has been diversifying his arsenal by working on his “seoi-nage” (shoulder throw), and has recently been noticed dropping white belts with foot sweeps.
Mr. Long’s well earned promotion leaves only “Ikkyu,” the final brown belt rank, between him and a blackbelt.
(John is show wearing his brown belt in the associated picture, which is from when he received his Sankyu in April. This is because it appears John snuck out on Monday without getting his picture take. Bad John, old picture for you!)