UKEMI (the art of break-falling)

Many beginners take up judo having thought of it only in terms of themselves performing the throws rather than being thrown, but for every judoka throwing, another must obviously fall. How to fall safely and to avoid or at least minimize any shock or injury on contact with the mat, therefore, are very much a part of the art of judo and must rank highly among first things to be learned by a newcomer. 

Ukemi is the term used to describe a series of break-fall techniques which reduce the impact of a fall if properly executed; this enables the player being thrown to land on the mat in comparative safety. Ma-ukemi is the art of falling forwards with safety, yoko-ukemi is falling sideways and ushiro-ukemi is falling backwards.

The basic principle of ukemi, practiced by the player being thrown, is that the body should be relaxed and curled up as it passes through the air. Initial impact with the mat is absorbed by an arm (or both arm) being flung out to strike the mat on the side the fall is being made. The hand of the outstretched arm is held flat, palm facing downwards, and the arm itself is uncoiled swiftly from the shoulder to strike the mat flat as the landing is being made. An arm flung out flatly from shoulder to fingertips prevents those injuries to arms or shoulders which can occur if a landing is made on the points of the elbows.

He bends forward over his bent left knee as his left arm descends in a scooping movement towards a spot between his feet. there is already a smooth curve developing from his left fingertips, up the arm and across his back to the right shoulder

  During the fall, the judoka keeps the chin tucked down on to the chest so that the back of the head is not whiplashes back on to the mat. The on the side towards which the fall is made is relaxed and more or less in line with the body. The Knee of the other leg is raised up slightly across the groin many believe this protects the lower abdomen against further attack. In a sideways break-fall, the outstretched arm should strike the mat in position best described as a four o’clock on the right and eight o’clock on the left as the player is lying face upwards.

The Judoka has collapsed his left knee and allowed himself to roll down on to the mat right round that curve, throwing his right arm straight out behind him

Good break falls don’t necessarily have to be seen to be appreciated; they can be heard loud and clear as those outstretched shock-absorbing arms smack on to the mat. It is not unnatural for beginners to have an inherent fear or at least some degree of nervousness about committing themselves freely to falling, but it is amazing how quickly they abandon themselves to the experience after careful tuition has taken them through progressive stages. As a student you might begin by first lying flat on your back with your arms crossed well over your chest to touch each opposite shoulder. Then fling each arm out sideways alternately to strike the mat alongside in the manner described above; you may roll slightly from side to side as you perform this action. Next you may sit up and fall sideways with a break fall action or backwards to break-fall with both arms simultaneously.

The right arm extends flat to break the fall and absorb the full initial impact of the body landing on the mat

As you become more adventurous, you can attempt rolling sideways and backwards from a squatting posture and throwing out an arm (or arms) to break the falls. From there, try sideways rolling break-falls from a foot astride posture, bending forwards and rolling over one shoulder or the other. Sideways and backward break-falls may next be performed from a standing posture and then while on the move. Finally, you will be put to work with a partner and begin to experience break falling to safe landings after actually being thrown.

As the judoka jumps to clear his feet from the mat and throw his legs up into the air, his body tips backwards to fall upon the mat, but not before those flat arms have made a resounding break-fall on each side of his body and absorbed most of the impact. Note also how his chin has been well tucked in and head held forward to prevent any whiplash effect on to the mat

Junior players are additionally taught to perform forward rolling break-falls. These eventually become safe landings after what is more like a somersault through the air, without the hands touching the mat until the point of impact on landing. Some sensei also teach a forward-falling break-fall in which the player lands on flat raised forearms, with feet astride on turned-in toes to raise the hips off the mat, and head turned sideways to avoid facial injury.