The Japanese martial art of aikido emphasizes self-defense by avoiding direct combat. It relies heavily on carefully coordinated movements, and its students are trained to use their opponent’s momentum against them. All aikido students must first learn how to fall safely to avoid injury before practicing more advanced techniques. Allow us to explain how to fall safely in aikido and why this is so important in our dojo.

Falling Safely in Aikido 

Falling safely in aikido requires students to pay close attention to their body. When falling, your arms should be outstretched at shoulder level with your palms facing down towards the ground. This will keep your body balanced as you land and prevent any unnecessary strain on your neck or back. You should also keep your head up and look forward as much as possible to maintain control over where you land.

It’s essential to remember that the goal is to fall safely but also quickly. Fall too slowly and you risk getting hurt; too fast and you won’t have enough time to adjust your body before hitting the mat. To ensure you’re falling at the right speed, practice counting to three as soon as you start falling. Increase or decrease your falling speed depending on how long it takes for each count of three.

When falling in aikido, it’s also important to keep your feet pointed forward until they touch the ground. This helps to prevent any unnecessary twisting or turning of the ankles that can lead to injury. Once both feet are firmly planted on the ground, be sure to roll off your back so all pressure is taken away from vulnerable parts of your body (like knees and elbows). This motion should absorb some of the impact and make it easier to get back up without pain or discomfort.

Aikido Falling Techniques

There are quite a few falling techniques in aikido. While different dojos may call them by distinct names, the techniques are often similar. In our dojo, we emphasize that learning how to fall safely is not only an on-the-mat skill, but it can also prevent countless broken bones, injuries, and fractured hips. Here are some of the most common aikido falling techniques in our dojo.

1. Ukemi

One of the first things every aikido student learns is Ukemi (“receiving body”), which is essentially the safest way to break a fall. Ukemi can be broken down into four parts: position, breath, attitude, and sight. The most important thing to remember when practicing Ukemi is to relax your body. This will help you to predict your opponent’s moves, remain calm, and accept the fall with grace and balance.

2. Ushiro Ukemi

Ushiro Ukemi refers to backward rolls, some of the most common falls in aikido. To execute this technique correctly, start by turning your head towards your opponent as they approach. When they grab you, begin bending forward at your waist while bringing your arms up into a defensive position over your chest or face. Once you’re in position, bend and kneel on one leg, placing it perpendicular behind the other. Then, let yourself take the fall while keeping your legs slightly bent.

3. Zenpo Ukemi

Aikido students also learn how to fall safely by practicing Zenpo Ukemi, or forward rolls. This technique is often employed when students are thrown from the front. Zenpo Ukemi can be performed with either one or both arms outstretched forward. Regardless, you should always catch yourself with whichever foot is placed in front when falling.

4. Kaiten Ukemi

Kaiten Ukemi refers to rolls taken from either side. These rolls usually involve much more momentum than Ushiro Ukemi, and they require more agility and coordination on behalf of the Uke (receiver). To execute Kaiten Ukemi correctly, watch for your opponent’s movements closely so you can predict their technique.

As soon as they make contact with you, shift your weight onto one foot while leaning slightly forward with both arms extended in front of you for balance. Then, roll out of their grip towards their opposite side using controlled momentum before coming back onto both feet in a defensive stance.

Learn How to Fall Safely

Learning how to fall safely is an essential skill for students of all types of martial arts. It’s often one of the first techniques our students learn in our dojo. With enough practice and dedication, anyone can master these and other essential aikido falling techniques.

If you’re curious whether aikido might be right for you, then we hope you’ll visit our dojo in Lincoln, Nebraska. Our students cooperate rather than compete to improve their overall fitness, mental health, and self-confidence during every class. We hope you’ll consider joining us for a free trial class today.